Moving In All Directions!

Like A Dance

Once again pulling from the Ripped Grandma archives we revisit the importance of moving in different planes of motion. Our bodies are meant to not only move front to back, like a cha,
cha, but also move to the side, like a salsa, and rotate like a Tango!

No don’t worry today is not a Zumba lesson! This just illustrates how we need to imitate life in our workouts and I added a bit of weight just to load the body, because sometimes life gets heavy.

Today’s movement involves the whole body, both upper, lower and core, along with a bit of balance, sort of like life. I call them Biggest Bang for your Buck Moves! Since today we focus
on strength I am using weights and I am lunging. If you are not there yet in your movement, use a simple step and body weight only. If you spend 5-10 minutes a day doing these you will see some improvement in strength and mobility.

These movements also meet the requirements of moving in different directions, using a single leg, pushing, pulling and rotating are also covered. We don’t do squats today but you could use that instead of a lunge, and rotate, push and pull! (and actually a lunge is just a split squat)

Another workout option is using a ladder type of workout. An example would be one front lunge, one side lunge, one back lunge, then two front lunges, two side lunges and two back
lunges. You could go to 5 or you could go to 105. If you can do 105, then you are probably in the the wrong group. In other words, once you have established your patterns, do as many as
you have time for even a minute or two! I guarantee doing 3 minutes is better than doing nothing.

Enjoy and don’t worry about the time, it flies whether you are sitting still or moving!

Lets Break Down the Movements

• Lunge forward and I rotate to the lead leg- if I step on my right, I rotate to my right! Drop the left knee directly down, drive up from your heal of the front leg, and the toe of the back foot. Return to original position. That is one rep.
• Lunge to the side and bring weight across the body towards the opposite heal, weight is in left hand, crosses to outside of right knee or heal. Then row back to starting position, bringing your extended leg out! That is one rep.
• Lunge back by stepping back with left or right, drop that knee toward the ground and press weight up with same side. Example, if you step with right leg back, press up with right side.

Remember to keep those shoulders away from the ears, bracing your core and driving your feet into the ground, securing your core. That is one rep.

Remember, if there is pain in any movement check your alignment or the weight you are using. Moving should not hurt!