Chassis Warm Up
BIRTHFIT and DNS inspired warm up to focus the core’s ability to stabilize as the extremities move. Core stabilization is the foundation for movement!!
There are several progressions for each movement.
1: Deadbug March Start on your back, with your hips externally rotated as if you were holding a stability ball. Lower opposite arm opposite leg, while focusing on keeping the torso in its current position. This movement focus on core stability while moving the extremities.
Variation A: Feet into Wall, 90 degree angle
Variation B: Legs up, only move arms
Variation C: Opposite leg and arm move
2: Bridge + Marches On your back, lift your hips so that your pelvis and rib cage remain aligned. When you feel stable in this position, mindfully begin to lift one leg at the hip joint (knee should stay bent, all movement should be at the hip). Hips and torso should remain level as you march between each foot. Hold at top for a few seconds, focus on breathing.
Variation A: Hips up, lifting one leg at a time keeping the hips stable
Variation B: Mini Band around thighs, lifting one leg at a time.
Variation C: Lateral Resistance with mini band around thighs, lifting leg farthest from point of attachment.
3: Side Hip Extension Elbow, hip, and foot are in a generally straight line. Raise the hips up at a 45 degree angle (not directly up), until you reach full extension in both hips. Lower with control, focusing on keeping the torso in its current position. May be a tendency to sag in the side as you lower.
Variation A: Legs together, stabilizing on arm, extending both hips
Variation B: Legs together, on elbow, extending both hips
Variation C: Knees apart, on elbow, extending both hips
Variation D: Knees apart, on elbow, kick through with top leg
4: Stable Bird Dog Table-top position, with your knees and wrists stacked under hips and shoulders. Raise opposite arm and leg, while keeping the shoulders and pelvis level. Focus on pushing the leg back as opposed to lifting the leg upwards.
Variation A: Slide only the legs back, and then move only the arms
Variation B: Slightly hover and move only the legs back, and then move only the arms
Variation C: Move both opposite arm and slide leg back
Variation D: Move opposite arm and leg
5: Roll Back or Squat Roll Back
6: Tripod Squat: hover in the knees and keeping the hips low, step one foot forward then the other and drop into a squat. Pause at bottom of squat for five seconds then stand up. Pause at bottom of squat for 5 seconds before stepping back to table top with hovering knees. (Optional finisher)