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Phase 2 Training: 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.

I began training with UpRight Movement after a knee injury, and the results were almost immediate. The exercises and techniques were unlike anything I was doing in physical therapy. Each time I met with my physical therapist, he would comment on how quickly I was recovering. UpRight Movement assisted with my recovery, while increasing my fitness focused on injury reduction. UpRight Movement has helped me loose thirty pounds and change my life! Evan Bowen

Who Is This Training For?

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

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

What You Do in This Phase of Training

An Individual’s Abilities + Expected Movement Demands = Proper Movement Based Planning

There are at least three filters that we may use to determine a starting point for your program, which help us to identify your functional symmetry, limitations, and risk of injury.

Fundamental: Breathing, Gripping, Head-Eye Tracking, Reaching, Leg Raising, Supine, Rolling, Prone, Hip Flexion/Extension, Short Foot Posture.

Transitional: Quadruped, Rotary Stability, Trunk Stability, Crawling, Half Kneeling, Full Kneeling.

Functional: Lunging, Stepping, Squatting, Carrying, Gait, Skipping, Running, Deceleration, Acceleration, Jumping, and Hopping.

Together these movement filters provide us with an accurate picture of your movement and performance capacity. Based on the information gathered during the Intake Session we can identify areas of opportunity for improvement and help to establish training routines that support you in feeling, moving, and performing better.

What you take away from the intake session:

  • Prehab (or pre-habilitation) is a proactive approach to injury prevention and reduction.
  • Corrective exercises that focus on postural muscles and developmental movements.
  • Approximately 90 minutes
  • Optional INTAKE + (Intake with one additional “learn by doing” session to be scheduled soon thereafter). To schedule INTAKE + with the one additional “learn by doing” session within a week of the Intake, contact us at info@uprightmovement.com to receive discount code.

Back to the Essentials! – What you can expect from Movement 101

In Movement 101 we explain and break down human movement and the why, how, what and when of recommended routines. We will be practicing essential patterns with a focus on function and feeling better.

Fundamental movements that will be covered:

Breathing, Gripping, Head-Eye Tracking, Reaching and Leg Raising, Supine, Rolling, Prone, Hip Flexion/Extension, Crawling, Half Kneeling, Full Kneeling, Transitional Movements, Short Foot Posture, and Gait.

  • Emphasis is on empowering you with the ability to perform your recommended routines successfully.
  • Q & A. Detailed answers to your movement and training questions.
  • Small classes mean more individual attention. Movement 101: Requires 2 – 4 people per group for class to be conducted.

MOVEMENT 101 REMOTE

What you can expect from Movement 101 REMOTE

In Movement 101 REMOTE we explain and break down human movement and the why, how, what and when of recommended routines. We will be practicing essential patterns with a focus on function and feeling better.

  • Emphasis is on empowering you with the ability to perform your recommended routines successfully.
  • Q & A. Detailed answers to your movement and training questions.
  • Private 1 on 1 Skype sessions mean more individual attention. Movement 101 REMOTE is limited to qualified individuals. Acceptance into this program may be established after your Intake or later on during your participation within UpRight Movement’s training continuum. To schedule 30 minute sessions once or twice a week, contact us at info@uprightmovement.com

What You Can Expect from Phase 2 Training:

Training builds upon your recommended routines and Movement 101. Your phase of training will be relevant to your needs and intended results. All to support you in feeling, moving, and performing better whatever your demands are.

Our seamlessly integrated training systems approach is guided by the following:

  • 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

Do You Want To Move Better?

Contact us today to learn more about our Phase 2 “Move Better” training.

Move Better

Move Better

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