The Cool Down Movements

A curious mind wants to break down the exercises into movement patterns, muscle groups and health benefits that can be applied to everyday life. A curious mind wants to know, whyyyy am I doing this..so here is the answer to the little question of: “WHY SHOULD I DO THE COOL DOWN WHEN I JUST WORKED OUT?!!?” If you want to maximize your training, make it a habit to always do the cool down after class.  Here are some great links and a few benefits of some of our most popular cool down movements that will hopefully motivate you to stick around for the cool down this week.

TGU’s / Turkish Get-Up:

Why do it? To improve shoulder stability and get comfortable with holding weight overhead.

Link: Benefits of the Turkish Get Up

  1. Promotes cross lateralization (getting right brain to work with left side)
  2. Promotes upper body stability
  3. Promotes lower body stability
  4. Promotes reflexive stability of the trunk and extremities
  5. Ties the right arm to the left leg, and left arm to the right leg
  6. Gets the upper extremities working reciprocally (legs, too)
  7. Stimulates the vestibular system (one of three senses that contributes to balance)
  8. Stimulates the visual system (second of three senses that contributes to balance)
  9. Stimulates the proprioception system (third sense that contributes to balance)
  10. Promotes spatial awareness
  11. Develops a front/back weight shift
  12. Develops upper body strength, trunks strength, and hip strength

 One Arm Dumbbell Row:

Why do it? Strengthen the smaller muscle groups in the upper/middle back and shoulders that will improve olympic lifting mechanics.

Link: Deconstructing the Dumbbell Row

  1. Core stabilization
  2. Develops upper and middle back
  3. Improves scapular mechanics
  4. Great exercise for back pain sufferers

GHD Sit Up:

Why do it? To develop core strength that will improve ALL your lifts.

Link: Understanding the GHD

  1. Can help develop Olympic Lifts, Squats and Deadlifts by strengthening the posterior chain (calves, hamstrings and glutes).
  2. Prevent injuries in the back as well as ACL tears and hamstring strains by increasing muscle mass and strength in the hamstrings, glutes, back.

Planks:

 Why do it? Improve mental toughness, core strength, stability and balance.

Link: http://www.lifehack.org/292578/7-things-that-will-happen-when-you-start-doing-planks-every-day

 

-Coach Alissa

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