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Methodology: A Systems Based Approach

UpRight Movement Training Curve

UpRight Movement is for People

When all else is equal, those who can manage Ground Reaction Forces optimally Feel, Move, and Perform Better.

UpRight Movement helps change lives for the better through education focused on health, pain-free movement, and performance.

At UpRight Movement, we are dedicated to providing post-rehab, injury reduction, and performance training for people who live life to the fullest. Major focus is placed on decreasing injury risk and enhancing performance of those in the game of life and other athletes in sports.

UpRight Movement is a developmental-based movement approach informed by functional anatomy, human biology and Newtonian physics. We believe these are the non-biased constructs and confines within which the human body operates. UpRight Movement is influenced by the injury rehabilitation and sports performance fields, bringing a seamlessly integrated approach that bridges the gap between rehabilitation and performance.

Why UpRight Movement?

An Individual’s Abilities + Expected Movement Demands = Proper Movement Based Planning
PROPER MOVEMENT RECLAIMS FUNCTION, FORM FOLLOWS FUNCTION and FUNCTION OFTEN CORRECTS PAIN

UpRight Movement values an intelligent systematic approach of checks and balances qualifying movements for precision and clean movement mechanics. There are three clearances that we adhere to prior to advancing you: Pain, Quality and Quantity.

What makes UpRight Movement so different and successful?

UpRight Movement takes a holistic approach, looking at the beginning, middle, and end points of movement. We consider a hierarchy of movement that is built upon the foundation of mobility (flexibility + strength) and stability (reflexive resistance to change, e.g., in walking gravity attempts to pull us down while we resist and stay upright). This foundation involves musculature that is functionally more postural in nature with finer motor control, and from which gross muscles and movements operate. When these essentials are in place they provide efficient support to higher demand activities, minimizing over compensation of movement and reducing injury potential. Expected outcome: improved results. UpRight Movement also considers the other remaining hours within the day, and the other variables and stressors that may take away from your results. It is vital you consider recovery just as important as training, for they are interdependent. Regeneration: It is important to understand that everything in the system will break you down and this is the time when we educate and execute regeneration strategies to ensure optimal performance during future training sessions.

 

Seamlessly integrated throughout the entire training continuum is the principle of:

HEALTHY STRESS + REST = SUCCESS

 

What does UpRight Movement not do?

UpRight Movement does not fix people. UpRight Movement takes a big picture view in the beginning with intake. Our formula: An Individual’s Abilities + Expected Movement Demands = Proper Movement Based Planning. Strategies are recommended to help address abilities and demands. It is paramount we work these strategies, so that they work for us. Training for real, sustainable results is a process requiring consistency over time. Usually the longer and greater an imbalance has been established the greater our need for consistency. UpRight Movement DOES have the knowledge, the tools, and the dedication to support you.

 

“Make the impossible, possible; the possible, easy; and the easy, elegant.”

Moshe Feldenkrais

Phase 1

Feel Better

In Phase 1: Feel Better; we utilize a “corrective activation” process to develop structural integrity. We emphasize the essentials of mobility, stability, posture and efficient movement. Expected outcome: Feel Better.

Who Is This Training For?

Some of the Bio-Markers we commonly see in Phase 1 Clients are:

  • Post – Rehab, Chronic Injury, Chronic Pain
  • Postural Strains, Mobility Imbalances, Stability Challenges
  • Difficulty moving on land, managing bodyweight, or performing basic lifting tasks (groceries, pets, grandchildren)

What You Can Expect from Phase 1 Training:

  • Safety throughout the process (exercise does not need to be distressing). We continually monitor your technical proficiency, intensity, volume, and regeneration.
  • Physical and movement asymmetries minimized
  • Reduced injury risk potential
  • Movement and performance development
  • Continual results

Phase 1 Training: Feel Better

In Phase 1: Feel Better; we use a corrective activation process to improve the integrity of your body. We focus on mobility, stability, posture, and efficient movement.

  1. Reeducation and development of optimal posture and efficient movement patterns.
  2. Corrective exercises that focus on postural muscles and early-developmental movements.
  3. Reactive stability. We focus on stability of the spinal, lumbar and pelvic regions.

Phase 1 – Feel Better – Developmental Goals:

  • Breathing
  • Gripping
  • Head-Eye Tracking
  • Reaching
  • Leg Raising
  • Supine
  • Rolling
  • Prone
  • Hip Flexion/Extension
  • Crawling
  • Half Kneeling
  • Full Kneeling
  • Transitional Movements
  • Short Foot Posture
  • Gait
  • Feel Better, while moving within the Ground Reaction Forces of 1-1.5 times your bodyweight

Phase 2

Move Better

In Phase 2: Move Better; we utilize an integrative full-body movement process to improve coordination and load-bearing. We focus on movement health and fitness integrity prior to placing your body under more stress in Phase 3. Expected outcome: Move Better.

Who Is This Training For?

Some of the Bio-Markers we commonly see in Phase 2 Clients are:

  • Performs activities of daily living, occasional injuries, pain or history of
  • Exercises little to none, within a structured strength program
  • Low to moderate level of tolerance to strength training, soreness and with little to no improvement

What You Can Expect from Phase 2 Training:

  • Safety throughout the process (exercise does not need to be distressing). We continually monitor your technical proficiency, intensity, volume, and regeneration.
  • Physical and movement asymmetries minimized
  • Reduced injury risk potential
  • Movement and performance development
  • Continual results

Phase 2 Training: Move Better

In Phase 2: Move Better; we work to restore, improve, or maintain movement integrity and total body coordination. Prior to placing your body under higher forces in Phase 3, we complete these three steps:

  1. Movement Prep:
    • Glute Activation
    • Dynamic Stretching
    • Marching and Skipping
    • Neural Activation/Rapid Response
  2. Movement Skills
  3. Preparation for the Phase 2: Move Better Fitness Standards Test.

Phase 2 – Move Better – Developmental Goals:

  • Reaching
  • Leg Raising
  • Rotary Stability
  • Trunk Stability
  • Lunging
  • Stepping
  • Squatting
  • Go Under Obstacles
  • Go Over Obstacles
  • Go Around Obstacles
  • Carrying
  • Skipping
  • Running
  • Move Better, while moving within the Ground Reaction Forces of 2-5 times your bodyweight

Phase 3

Perform Better

In Phase 3: Perform Better; we utilize an integrated performance process to develop physical and athletic integrity. We focus on managing ground reaction forces and improving functional thresholds. Expected outcome: Perform Better.

Who Is This Training For?

Some of the Bio-Markers we commonly see in Phase 3 Clients are:

  • Performs consistent progressive strength exercises, for the past 1 – 3 years, little to no injury and/or pain history
  • Participates in labor intensive activities, recreational sports or competes within sports
  • Moderate to high tolerance to physical activity and exercise stress, normally has a positive response to training

What You Can Expect from Phase 3 Training:

  • Safety throughout the process (exercise does not need to be distressing). We continually monitor your technical proficiency, intensity, volume, and regeneration.
  • Physical and movement asymmetries minimized
  • Reduced injury risk potential
  • Movement and performance development
  • Continual results

Phase 3 Training: Perform Better

In Phase 3: Perform Better; we use a five-stage process to help restore, improve, or maintain both performance integrity and the ability to manage ground reaction forces throughout your body.

  1. Durability Training: Durability helps to optimize neuromuscular efficiency, joint position/function, and maximize muscle regeneration. Durability training targets key load bearing regions of the body that are the most prone to injury, such as the back, hips, shoulders and knees.
  2. Performance Standards Test: A series of accurate, reality-based movement tests designed to determine the functional ability of your body. Each test demonstrates your ability to perform the movements (both Fitness and Performance) necessary to move through your life without being vulnerable to injury. If any of these movements are difficult or not currently possible, we are able to develop specific routines that help you to safely restore, balanced movement patterns.
  3. Developing strength and power. Once in the weight room it is important to develop strength within the boundaries of quality movement. We need to train at the speeds, loads, and movements appropriate for your abilities or sport/position.
  4. Developing plyometrics. As the bridge between strength and movement skills, plyometrics are the key to developing powerful movement patterns. This stage involves low quantity, high quality work to teach you how to improve power production and the rate of force development.
  5. Energy system development. We evaluate your requirements, assess your conditioning relative to those demands, and improve your capacity with appropriate movements in a fun and challenging environment.

Phase 3 – Perform Better – Developmental Goals:

  • Pushing, Pulling
  • Picking up objects from the floor, approx. 1+ times your bodyweight
  • Locomotion
  • Trunk Stability
  • Deceleration, Lunging/Down Hills, 1-Leg Supported
  • Acceleration, Stepping/Hills, 1-Leg Unsupported
  • Squatting
  • Go Under Obstacles
  • Go Over Obstacles
  • Go Around Obstacles
  • Climbing
  • Skipping
  • Running
  • Jumping
  • Hopping
  • Perform Better, while moving within the Ground Reaction Forces of 4-11 times your bodyweight