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Movement Prep #4:
"Hand
Walk"
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Start in "extended" Military Push-Up position by walking hands out above shoulders while keeping plank position.
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While keeping knees straight, "ankle walk" up as you fold or "hip hinge" at the waist. Do your best to NOT round the back.
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Keeping legs straight so you don't compensate, keep walking up with ankle steps until you can't safely fold any further at the waist. Ideally your heels would be on the ground with knees locked straight and hands flat on the ground. However, if you lack mobility, you won't be able to get the heels this close to the ground.
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After maximum functional hip flexion is reached, quickly walk hands back out while you leave feet planted.
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Continue walking hands back out to the starting "Military" position described above.
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Perform 6-10 full hand walk up reps.
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Repeat 10 reps then go to #5 Inverted Hamstring warm-up exercise.
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NOTE! This is #4 in a sequential series of 10 exercises. Perform as directed in exact order.
Tips: Do NOT bend knees to
compensate for a tight back, hips, and calves! Keeping the knees straight makes
you bend at the waist and stretch the back of your legs. Just walk up until you
reach your limit then STOP without compensating.
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This is harder than it looks, but within two days of doing these I gained the hip and back mobility and flexibility in my calves and hamstrings needed to get my heels on the ground at the top of the movement. Also, make sure you walk the hands out ABOVE the shoulders to fully load up your core before you start walking up--don't cheat yourself!
View List of All Movement Prep Exercises
Movement Prep Exercise Handout
Learn More About Mark Verstegen's
Movement Prep Exercises
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Book and DVD are highly recommended! See great photos, justifications, and video clips or exercise actions.
Note:
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
RonJones.Org | Back to BodyXercises | Site Map
(Updated 1-25-06)
Be Strong.