Please watch this introduction to movement:
DON’T FORGET TO PRACTICE YOUR NEW MOVEMENTS!
200 meter walk, jog or run
10 reps of each new movement with great form
Rest 30-60 seconds
3-5 rounds based on how you feel
Movements:
- Air Squat – Instruction Video
- Push-Up – Instruction Video
- Sit‐Up – Instruction Video
Movement Physiology & Function:
Air Squat:
Muscles worked – Spinal erectors, glutes, abs, hamstrings, quads, calves, shins
Application – We do this many times every day and don’t even realize it – getting in and out of a chair, getting on and off the potty, looking in a lower cabinet, etc.
Push-up:
Muscles worked – pecs, abs, delts, triceps, serratus, coracobrachialis
Application – As humans, we are more inclined to push something than pull it. We push baby strollers, the lawn mower and our car when it breaks down. Beyond just sitting and standing, push ups put us in our natural position for many things. We eat, drive, type and carry things in front of us with arms extended. It is the most common upper body movement.
Sit-up: 
Muscles worked – rectus abdominus and all support surrounding muscles
Application – Movement stems from the core, if our cores are weak, we’ll never be strong in other areas.
