-Slow-Motion Burpee & Multiplanar Kneeling to Standing Exercises:
This exercise increases hip mobility and upper-body strength and elevates the heart rate for metabolic conditioning. Additionally, using different appendages can create a feedback loop that improves coordination in the entire body.
1- Start at the stand with your feet around shoulder-width apart. Sink into your hips and bend down to place your hands on the floor.
2- Slowly walk your hands forward to move into a high plank, and pause for 2 to 3 seconds.
3- Walk your hands back toward your feet as you sink into your hips so you end up in a squatting position.
4- In the low part of the squat, press your feet into the ground to stand up.
5- Start with 5 to 6 reps, and rest for 30 to 45 seconds before completing a second set. As you feel yourself get stronger, add 2 reps per week until you can complete 20 reps without stopping.
Correct Your Form
• Stand with the feet wide enough apart so that you can sink into the low squat position and place your hands on the floor.
• The pace of this exercise should be steady and controlled, not quick.
Multiplanar Kneeling to Standing
Kneeling to the stand can be an effective way to increase hip movement, strengthen hip rupture, and improve core muscle stability around the spinal cord. Moving in multiple directions strengthens the tissue, allowing them to withstand a variety of forces.
1- Start in a kneeling position with the knees directly under the hips and the tops of your feet resting on the floor.
2- From the kneeling position, lift your left leg and place it directly to your left. Press the left foot into the ground and extend your left hip to move into a standing position with both feet next to each other.
3- Slowly lower back down to the kneeling position. Repeat, leading with the right leg.
4- Finally, from the kneeling position, take your left foot and rotate it to the left so your toes are pointing away from you in the 9 o’clock direction.
5- Press your left foot into the ground and extend your hip to bring yourself to a standing position with both feet next to each other. Rotate the right hip to the right, place your right knee on the floor, and slowly lower back to a kneeling position.
6- Repeat, leading with the right leg. Do the pattern in the following order: left (lateral and rotational) then right (lateral and rotational), completing 4 to 6 reps in each direction. Rest for 60 seconds after completing both legs and perform 2 sets. As you feel yourself get stronger and your hip mobility improves, add 2 reps to each direction until you are able to easily complete 10 reps on each leg, in both the forward and rotational directions, for a total of 20 reps on each leg in each direction without rest.
Correct Your Form
• Take your time. this isn’t a quick drill. Focus on planting your feet into the ground and using the hips to move from kneeling to standing position.
• Keep your spine long and tall with chest lifted as you move from kneeling to standing.