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

Seria 1: 1 runda

Pelvic Tilt Bridge

1 minuta

Transition

5 sekundy

❤️ Umiarkowany (Strefa 2)

Hip Hinges

1 minuta

Inchworms

1 minuta

Rest

30 sekundy

Squats

1 minuta

Push-Ups

15 powtórzenia

Y-T-A

15 powtórzenia

Transition

5 sekundy

Inverted Flyers

1 minuta

❤️ Umiarkowany (Strefa 2)

Rotating Toe Touches

1 minuta

❤️ Lekki (Strefa 1)

Pogo Hops

20 sekundy

❤️ Umiarkowany (Strefa 2)

Jumping Jacks

30 sekundy

Rest

30 sekundy

Plank

1 minuta

Transition

5 sekundy

Alternating Side Planks

30 sekundy

Rest

15 sekundy

Reverse Crunches

1 minuta

Transition

5 sekundy

Russian Twists

1 minuta

Rest

2 minuty

Seria 2: 1 runda

Squats

1 minuta

Push-Ups

15 powtórzenia

Child's Pose

8 sekundy

Y-T-A

15 powtórzenia

Child's Pose

8 sekundy

Transition

5 sekundy

Inverted Flyers

1 minuta

❤️ Umiarkowany (Strefa 2)

Rotating Toe Touches

1 minuta

❤️ Lekki (Strefa 1)

Pogo Hops

20 sekundy

❤️ Umiarkowany (Strefa 2)

Jumping Jacks

30 sekundy

Rest

30 sekundy

Plank

1 minuta

Transition

5 sekundy

Alternating Side Planks

30 sekundy

Rest

15 sekundy

Reverse Crunches

1 minuta

Transition

5 sekundy

Russian Twists

1 minuta

Rest

30 sekundy

Seria 3: 1 runda

Thread the Needle Stretch

15 sekundy

Floor Knee to Chest Stretch

15 sekundy

Lying Spinal Twist

15 sekundy

Child's Pose

10 sekundy

Child's Pose with Side Reaches

10 sekundy

Extended Child's Pose

10 sekundy

Cat Cow

10 sekundy

Right Hip Flexor Stretch

15 sekundy

Left Hip Flexor Stretch

15 sekundy

Quad Stretches

15 sekundy

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Workout 1

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Multi-category Workout

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Full Body

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