Fleet Feet NoBo Workout - Fundamentals - Balanced Movement Studio

Fleet Feet NoBo Workout – Fundamentals

Brian Beatty, PT, CFP

May 16, 2017 Workout

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Purpose of a Warm Up:  

  • prepare the body & nervous system for the desired activity
  • gradually increase heart rate
  • loosen muscles & tendons
  • lubricate the joints
  • wake up the nervous system.
  • why warm up?: neuro; physio; heart rate; blood flow; match activity to task;
  • Guide the increasing complexity of task.

Warm Up Exercise Sequence: (videos below)

Walk/Run Warm Up
Stand Tall on One Leg
Lunge Stretch – calf, front of hip, progress to arms overhead, turning chest and shoulders
Hip Circles – feet & knees stable, circle hip joints & move pelvis
Butt Kicks
High Knee to Heel to Butt
Forward Leg swings
Lateral lunge stretch – stable one hip and open other, moving through weight shift
Cross Body Leg Swings
Swoops (targeting hamstrings/calves)
Elephants
Hacky-sacks (tap inside of foot while in a sort of figure 4 position), front & back
Scratched Dog – stand on one leg and circle the other leg like running, swing back

Purpose of Cool Down

  • Restore normal mobility and resting tone to the muscles and tendons
  • Allow progressive decrease in heart rate and return to normal
  • Facilitate clearing of metabolic waste to diminish soreness and stiffness post exercise

Run/ Walk Cool Down (Videos Below)
Forward Fold –  Let It Hang
Backward Bend, Side Bends
Hands on Shins, Squat alternating head & pelvis
Step Back to Lunge: calf, knee bent & straight,  front of hip, arm overhead and twist away
Straighten Front leg to Triangle Pose: push back hip, turn opposite arm slide down inside of leg
Repeat opposite side
Standing Quadriceps Stretch
Figure 4 – Ankle on knee, sit into hip
Final Forward Fold and Hang

Detailed Warm Up Video with Explanations

Summary Video of Warm Up Movements

Cool Down Video


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Harold Hill
Harold Hill

5 out of 5 stars

posted 1 year ago

With professional guidance from Elizabeth and Brian I have transformed my running form. The whole body approach to healthy form gave me strength to better my running performance. After 3 years I am still challenged with new dynamic exercise routines. With an entire package of wellness experts dealing in Yoga, Chiropractic, Message and more you can always be sure and find assistance for your health concerns.