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 3 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 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