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ELEVATED FITNESS CONCEPTS
prevent injury - optimize performance - increase longevity
We are the sum of our daily habits
Contact us to learn which of these movements are right for you!
These are some of the movements you can expect to see in a customized program. Feel free to try them out without consulting us, but please understand that every movement may not be right for you and you are conducting them at your own risk. Also, be aware that some movements require prerequisites as a proper warm up.
Cues: Keep back leg straight and in line with spine while squeezing glute and hamstring
Reps: 5 each with 2 second hold
Side Bird Dog
Purpose: Core Control, Hip, Glute, & Upper Back Activation
Cues: Squeeze shoulder blade to engage back. Keep back parallel to ground while mimicking a dog peeing.
Reps: 5 each with 2 second hold
Hip Circles
Purpose: Hip Mobility
Cues: Keep back parallel to ground while moving your hip through the maximum range of motion.
Reps: 5 each direction each leg
T-Spine Rotation
Purpose: To maximize spinal mobility
Cues: Back toes flexed, hips back towards heel, hand on ground placed inside the knee. Continue the motion for two breaths, gaining more range of motion on the second breath.
Reps: 5 each
Bear Crawls
Purpose: Hip & core Control, shoulder stability, quad, chest & lat activation
Cues: Move opposite hand & foot simultaneously while maintaining a parallel back. Keep hands below chest and knees barely hovering above ground underneath hips.
Reps: 5 Forward/5 Reverse x 3
Bridges
Purpose: Glute & Hamstring Activation
Cues: Squeeze glutes and hamstrings. Keep spine in line at the end of the movement.
Reps: 5 with 2 second hold
Alternating Bridge Hold
Purpose: Glute & Hamstring Control
Cues: Keep hips up while alternating between legs. Keep legs in line with each other.
Reps: 5 each leg
Hip Twists
Purpose: Rotational Core Control
Cues: Keep the attention on the lower back and only rotate as far as is comfortable
Reps: 5 each direction
Dead Bugs
Purpose: Hip Flexor Activation & Core Control
Cues: Opposite arm & leg extend to full extension with a long exhale; inhale on the way back. Keep back against the ground.
Reps: 5 each
Superman Flutter Kick
Purpose: Posterior Chain Activiation
Cues: Barely raise chest and legs off the ground. Perform small rapid kicking motions without arching back.
Reps: 5 seconds on/ 3 seconds off x 3
Superman Scissor Kick
Purpose: Posterior Chain & Adductor Activation
Cues: Barely raise chest and legs off the ground. Perform small rapid alternating scissor motions.
Reps: 5 seconds on/ 3 seconds off x 3
Superman In & Out Kick
Purpose: Posterior Chain, Adductor, & Abductor Activation
Cues: Barely raise chest and legs off the ground. Open and close legs as wide as is comfortable.
Reps: 5 seconds on/ 3 seconds off x 3
Side Lying Hip Series: Leg Even
Purpose: Hip & Glute Activation
Cues: Point toe down at the center of the other foot and raise leg as high as is comfortable.
Reps: 5 each leg
Side Lying Hip Series: Leg Offset
Purpose: Hip & Glute Activation
Cues: Point toe down 2 inches behind lower heel and raise leg as high as is comfortable. Be sure to raise in line with where the motion began.
Reps: 5 each leg
Side Lying Hip Series: Adductor
Purpose: Adductor Activation
Cues: Cross upper leg across body and bend knee. Raise entire lower leg off the ground while keeping it straight.
Reps: 5
Reverse Lunge to Front Lunge
Purpose: Glute & Quad Strength as well as coordination
Cues: Bottom of lunge should have both knees bent at 90 degrees (front knee in line with ankle). Step back into a lunge, return to neutral, then forward into a lunge, repeat.
Reps: 5 each
SL (single leg) Hinge
Purpose: Posterior Chain, Hip, & Ankle Strength
Cues: Hinge at the hips with a slight knee bend. Keep hips forward and back parallel to ground.
Reps: 5 each
Lateral Lunge Slides
Purpose: Quad & Glute Strength
Cues: Leg spacing should not exceed the ability to stack the hip over the ankle, but should be maximized to that point. Slide back and forth without raising hips.
Reps: 5 each
Rev Fly Hold
Purpose: Posterior Chain Strength
Cues: Hinge at the hips, pushing them back and down. Pinch shoulder blades together, keeping arms perpendicular to torso. Maintain a flat back & return to standing between reps.
Reps: 5 with a 5 second hold
Chest/Lat Squeeze
Purpose: Chest & Lat Activation
Cues: Squeeze chest and lats simultaneously. Pinch armpits to help activate lats.
Reps: 5 with a 5 second squeeze
Shoulder CARS
Purpose: Shoulder Mobility
Cues: Rotate arm naturally through full range of motion.
Reps: 5 each direction each arm
Shoulder Circles
Purpose: Shoulder Strength
Cues: With arms straight out to the side, perform small circles, rotating through various arm positions (palms down, thumbs up, palms up, thumbs down), forwards & reverse
Reps: 5 seconds each variation, rest when needed.
Squat
Purpose: Quad & Glute Strength
Cues: Sit hips back and begin to squat. Pay attention to when your lower spine begins to cave and learn to stop just before.
Reps: 5 with 3 second hold
Calf Raise Toe Raise
Purpose: Lower Leg Activation
Cues: Perform under control, holding for a second at the top of each movement.
Reps: 20 each
Ankle Circles
Purpose: To provide a full range of motion through the ankle joint.
Cues: While balancing on one leg, raise the other straight and slightly up, act as if your big toe is a paint brush and paint the largest circle possible without moving your leg, only rotating at the ankle joint.
Reps: 10 each direction each leg
Hip CARS
Purpose: To provide a full range of motion to the hip joint.
Cues: Act as if you are stepping over a fence, while also keeping the hips facing forward.
Reps: 5 each direction each leg
High Knee IR/ER
Purpose: Hip Flexor strength and range of motion
Cues: While holding a high knee, rotate both internally and externally at the hip joint.
Reps: 5 each with a 1 second hold at each end of the motion
Low Knee IR/ER
Purpose: Hip, Glute, & Adductor Activation
Cues: While maintaining a light hamstring squeeze, rotate internally and externally at the hip joint.
Reps: 5 each with a 1 second hold at each end of the motion
Standing Hydrant
Purpose: Hip & Glute Strength
Cues: Standing on one leg with the other bent at 90 degrees, knee pointing at the ground, mimic a dog peeing on a hydrant.
Reps: 5 each
High Knee Leg Extension
Purpose: Hip Flexor Strength
Cues: Standing on one leg, raise the other knee into a high hold and alternate between straight leg and bent leg
Reps: 5 each with a 1-3 second hold
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