Reset & Warm up

A decent body prep is always obligatory preceding heavy training.
Not only for the sake of injury prevention but also to perform better.
A warm, sweaty body prepares the body for the incoming stress & strain a good training incorporates
Especially now during the winter days warming up is more than essential
Notice: puffing & sighing, being breathless can be symptoms of a warmup, BUT a decent warmup comes with the taste of SWEAT

Start every training with an "original strength"- sequence followed by some crawling
you'll be ready to go in no time!!!

A. ORIGINAL STRENGTH
 
Every Human body grows up with reflexive strength. As baby you cross a lot of motor skills that are intended to make us body strong & resilient against life. Rolling/nodding/rocking & crawling builds up a lot of motor control because it's a process meant to be gone through by every human being. We really destroyed our bodies since the age of 7 when we were put on a chair and never left it since.
Make your core stability stronger, tightly tying your body, increasing the reflexive strength & stability.
Make everything your body does, more efficient, from digestion to hormonal profiles, allowing to slow down the aging process just by following this sequence a few times a day. 
Because the origin of the sequence is based on the neuromotor development of babies this sequence is also called a "reset" for the body

A1. Neck Rolls

1 on each side
- Start supine on the floor, hands crossed on the body, feet together
- Initiate the roll from the eyes & lift the head up
- Feel the vertebrae rolling one by one from head to sacrum
- Don't use the foot, hip or pelvis to initiate the roll
- If you've done it right, you'll feel when you crossed the center the legs will naturally fall towards its place
- Roll back the same way
Video:
https://www.youtube.com/watch?v=c3aEbL8oCZY

A2. Arm Rolls

1 on each side
- Start supine on the floor, hands crossed on the body, feet together, hands overhead
- Initiate the roll from the eyes & lift the head and one arm up
- Start rolling by elongating the arm, you should feel the shoulder blade being pulled away
- Feel the vertebrae rolling one by one from head to sacrum
- Don't use the foot, hip or pelvis to initiate the roll
- If you done it right, you'll feel when you crossed the center the legs will naturally fall towards its place
- Roll back the same way
Video:
https://www.youtube.com/watch?v=W6I0G3EHV7s


A3. Leg Rolls

1 on each side
- Start supine on the floor, hands crossed on the body, feet together, hands overhead
- Initiate the roll from one leg, bending the hip and the knee 90°
- Start rolling by crossing the leg over
- Feel the vertebrae rolling one by one from sacrum to head
- Don't use the head or arms to initiate the roll
- If you done it right, you'll feel when you crossed the center the arms & head will naturally fall towards its place
Video:
https://www.youtube.com/watch?v=9LzSfAiC400

A4. Prone neck nods

10 reps
- Start Prone on the ground, feet together, supporting on the forearms
- Chest up & strong
- Bring the chin towards the chest & try to feel the stretch in the back of the neck all the way down to the lower back
- Put the head up & elongate the neck to feel the stretch in the lower part of the chin, the chest and the abs 
video:
https://www.youtube.com/watch?v=gPwsPiEBEYg


A5. Rocking

10 reps
- Start in a quadrupled position, knees a little broader, but in the same line of the hips
- Feet plantar flexed in the same line as the shin
- Elbows or hands right beneath the shoulders
- Create tension by pulling the shoulders back and pushing the chest up & strong, maintain a curved lower back
- Now remain the tension in the spine & arms while pulling the butt towards the heels
- Go as far as you can maintain the tension without losing the arch in the back
video:
https://www.youtube.com/watch?v=p-mY8v_AaTY


A6x. 6-point-neck nods

 10 reps
- Stay in the lowest position of the rocking
- repeat the neck movement from the prone neck nods
A6y. 6-point-shoe look

 10 reps
- Stay in the lowest position of the rocking
- Look sideways to your heels one by one
- feel the upper back moving alone
video:
https://www.youtube.com/watch?v=6d3Inn_zeLc


A7. Baby crawls

 20 steps front and back
- Start in quadrupled position
- look and keep looking at the horizon
- Create tension by pulling the shoulders back and pushing the chest up & strong, maintain a curved lower back
- Crawl in a crossed pattern: the hand goes first, the opposite leg follows
- The dorsum of the feet stay on the ground (not shown in movie)
- Crawling backwards foot first, the opposite arm follows
video:
https://www.youtube.com/watch?v=ePzzoUryf8k


CRAWLING

The crawl isn't so much different from the baby crawl presented in the original strength sequence, but it's way tougher. Here is how you perform it:

- toes straight
- knees low
- butt down
- chest up
- try to look forward
- Hand first, opposite leg follows (cross-pattern)

https://www.youtube.com/watch?v=GKK6NDktcfU&feature=youtu.be

Only if the forward crawl is going easy & steady you can progress to the backward crawl
Crawling is a very easy, yet tough way to get your body aligned & stable. Babies are the most strong and stable forms of human beings considering their size. Keeping their melon-sized head in balance on their little body requires a lot of strength and stability. Months of crawling eventually lead to us, walking warriors & moving ninja's.

Because it are only concentric movements, it doesn't need recovery or cooling down & is very suitable for warming ups & cooling downs
Get on the ground and crawl!!!!

All credits go to the amazing authors: Tim Anderson & Geoff Neupert
Read the book if you're more interested: BRAIN FOOD!!!

http://originalstrength.net/


The Road is the goal - Kaizen