ACE inspired Movement Pattern Training program

This program is designed to help develop effective motor control and coordination by training for the five basic movements of daily living, which are, single-leg movements, like walking, Bending and lifting, for when we bend low or high to get something out of a cupboard, pushing and pulling movements and rotation. Complete 2 rounds, for a 30 minute total body workout. The first three exercises serve as a warm up, or you can do 3-5 minutes of walking or marching in place as another option.

Exercises

Satz 1: 1 Runde

Pelvic Tilt Bridge

1 minute

Transition

5 seconds

❤️ Mäßig (Zone 2)

Hip Hinges

1 minute

Inchworms

1 minute

Rest

30 seconds

Squats

1 minute

Push-Ups

15 Wiederholungen

Y-T-A

15 Wiederholungen

Transition

5 seconds

Inverted Flyers

1 minute

❤️ Mäßig (Zone 2)

Rotating Toe Touches

1 minute

❤️ Leicht (Zone 1)

Pogo Hops

20 seconds

❤️ Mäßig (Zone 2)

Jumping Jacks

30 seconds

Rest

30 seconds

Plank

1 minute

Transition

5 seconds

Alternating Side Planks

30 seconds

Rest

15 seconds

Reverse Crunches

1 minute

Transition

5 seconds

Russian Twists

1 minute

Rest

2 minutes

Satz 2: 1 Runde

Squats

1 minute

Push-Ups

15 Wiederholungen

Child's Pose

8 seconds

Y-T-A

15 Wiederholungen

Child's Pose

8 seconds

Transition

5 seconds

Inverted Flyers

1 minute

❤️ Mäßig (Zone 2)

Rotating Toe Touches

1 minute

❤️ Leicht (Zone 1)

Pogo Hops

20 seconds

❤️ Mäßig (Zone 2)

Jumping Jacks

30 seconds

Rest

30 seconds

Plank

1 minute

Transition

5 seconds

Alternating Side Planks

30 seconds

Rest

15 seconds

Reverse Crunches

1 minute

Transition

5 seconds

Russian Twists

1 minute

Rest

30 seconds

Satz 3: 1 Runde

Thread the Needle Stretch

15 seconds

Floor Knee to Chest Stretch

15 seconds

Lying Spinal Twist

15 seconds

Child's Pose

10 seconds

Child's Pose with Side Reaches

10 seconds

Extended Child's Pose

10 seconds

Cat Cow

10 seconds

Right Hip Flexor Stretch

15 seconds

Left Hip Flexor Stretch

15 seconds

Quad Stretches

15 seconds

Verwandte Workouts

Mobility Movement

20 Min 45 Sek, Mäßig

Everyday Routine

9 Min 5 Sek, Anfänger

Full Body Activation

9 Min 40 Sek, Anfänger

Workout 1

25 Min 30 Sek, Anfänger

Multi-category Workout

11 minutes, Mäßig

Full Body

40 Min 25 Sek, Intensiv