Fleet Feet NoBo Workout - Fundamentals - Balanced Movement Studio

Fleet Feet NoBo Workout – Fundamentals

Brian Beatty, PT, CFP

May 16, 2017 Workout

Enter your email address below to have each new workout sent directly to your inbox:

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


Need more information for your unique situation?
Contact us for an individual response
► Read more about our services:
personal training | physical therapy | movement classes | online programs

Balanced Movement Studio

5 out of 5 stars

Jordan Stafford
Jordan Stafford

5 out of 5 stars

posted 9 months ago

Fantastic place to go for rehab and prevention of injuries. I run a lot and I go to Balance Movement anytime I have a ache or pain. Balance Movement will give you the exercises and the knowledge to help stop you from getting hurt again.