IF YOU HAD 10min IN THE MORNING FOR BREATHING, MOBILITY AND ACTIVATION, WHAT DRILLS WOULD YOU PICK?
This question was posed by Coach Nic Bronkall in the Darkside coaches facebook group. It really is a question that we get quite often, and a question that I believe is pretty important. I really believe that if you can spare just 10-15 min per day working on some breathing and moving. Repeated drilling of your rolling, crawling, and half kneeling positions will result in improvement of your movement quality, and you ability to achieve proper positions in your lifting over time.
One of the things that I have really started to discover as I have been traveling around teaching people about breathing and rolling and crawling and stuff is that people don’t really love to do that when the go into the gym and lift. The vast majority of people would really benefit from doing some reset / breathing / movement quality work before their workouts, but they come to the gym in a mindset to smash heavy weights. Jumping into a 90/90 hip lift when you hit the gym is like inviting Mr. Buzz Killington to your party. To make it even worse, you really need to be consistent over the course of months for you to be able to really sustain major changes in mobility during your workouts. I have you breath and show you how you can instantly can internal rotation in your shoulder, or your hips, and show you the instant changes that you make as your improve your positioning. However, for you to be able to really sustain major changes in the way that you move, it is going to take a ton of practice, and then you are going to need to be continually revisiting the positions and giving yourself a little reset. If you consistently revisit and improve, then you will develop the strength to be able to maintain those new movement patterns in the very high stress situations of training.
Luckily, you don’t always have to do your movement training when you do your other training. Most people hit the gym and give themselves a limited amount of time, and while I think getting yourself into the developmental positions and working your breathing is important, only doing that and not spending time doing “traditional” dynamic warmup activities is a mistake as well. Most people have a morning routine, and if you don’t, then you need to make one. All you have to do to make all of your movement dreams come true is allot 10 mins of your morning to doing some of our favorite drills.
Cook hip lift
Band activated deadbug
Open half kneeling thoracic reach
Rocking, nods, crawl
Dr. Quinn –
Ryan Brown –
Bretzle – I the feel of this stretch. I just do it for a couple sets of 6-8 big breathes
Cross Body Bridge – This is one of my current favorites. It is much more difficult, so don’t try and start here. Start with some basic rolling drills and some of the easier bridge variations first Then, you can progress yourself to these and kill two birds with one stone.
Round back breathing
Anything in the Half kneeling
You will notice that these drills, for the most part, require no equipment and could be done in your living room floor. 10 min a day is plenty to cause big changes in the way that you move. 10 min a day so that you can stay moving well and health. Make sure and SIGN UP for our email list so that you keep up with all of our favorite drills.