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The Why, How, and What of UpRight Movement

The Why, How, and What of UpRight Movement

“Finding WHY is a process of discovery, not invention.”

Simon Sinek, Start with Why

 

UpRight Movement is a Force Multiplier on a mission of helping to change peoples’ lives for the better through health and fitness.

To give you an idea of what you might experience when working with us, here’s a brief breakdown of our “Whys,”  “Hows,” and “Whats.”

 

Philosophy:

1. Safety. Monitor technical proficiency, intensity, volume, and regeneration

2. Minimize Asymmetries and Reduce Injury Risk Potential

3. Deliver the Minimal Effective Dose to elicit a positive training response relative to the desired results, and performance demands

Why: 

How:

  • Utilize a Principle Guided, Systems Based Approach, starting with an Intake Assessment
  • Establish an Individual’s Baseline Abilities + Expected Movement Demands = Proper Movement Based Planning
  • PROPER MOVEMENT RECLAIMS FUNCTION, FORM FOLLOWS FUNCTION and FUNCTION OFTEN CORRECTS PAIN
  • Communicating and Education
  • Scaling when appropriate, emphasizing quality over quantity
  • Develop sound Mobility, Stability, and Movement as the foundation to Strength, Speed, Power, Balance, Agility, and Endurance
  • Work within any prescribed Medical/Injury Guidelines
  • Intelligent Training + Optimal Recovery + Durability + Adaptability = Better Life Performance
  • Offer Resources for Optimal Fueling (mindset and nutrition/hydration) to Support Performance and Recovery
  • Monitor Recovery and Training Readiness

What:

  • Training/Recovery Programming up to, and Before/After Events
  • Breathing to help access and leverage the Nervous System to assist with Posture, Mobility, Stability, Performance, and Recovery
  • Targeted Corrective Exercises
  • Movement Preparation – Pillar Activation – Hips – Trunk – Shoulders
  • Movement Skills –

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.

Performance:

       1.  Hip-Dominant

       2.  Knee-Dominant

       3.  Horizontal Push

       4.  Horizontal Pull

       5.  Vertical Push

       6.  Vertical Pull

       7.  Core

Hip-Dominant – Deadlifts, Single-Leg-Deadlifts, Lunges, Single-Leg Squat, Hip Extensions

Knee-Dominant – Squats, Split-Squat, Lateral Squat, Lunges, Rear-Foot-Elevated Squats, Single-Leg Squats

Horizontal Push – Flat Bench, Dumbbell Flat Bench, Push-Up

Horizontal Pull  Dumbbell Row, Cable Row, TRX Row

Vertical Push – Dumbbell Press, Overhead Kettlebell Press

Vertical Pull – Pull-Up, Chin-Up, Lat Pulldown, X-Pulldown

Core (Subdivided)

  • Anti-Extension – Front Plank, Ab Wheel Rollout
  • Anti-Lateral Flexion – Side Plank, Suitcase Carries
  • Anti-Rotation – Anti-Rotation Press
  • Rotary Stability  Chops, Lifts, Crawling
  • Strength – Squats, Deadlifts, Pushing, Pulling, Carries, Rotary Stability, Anti-Flexion/Extension
  • Speed – Sprinting
  • Power – Kettlebell Swings
  • Rotary Power – Rotary Lifts
  • Agility – Slide Board
  • Plyometrics – Jumping
  • Energy System Development – Sprints, Sled Drills

Trust in UpRight Movement to help you with the How and What, in support of Your WHY!

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