Informed Movement Videos

Videos by Informed Movement in Seattle. Informed Movement's page is created to inform, inspire, and keep you up to date on the latest fitness specials and developments!

Technique Tuesday: The step up. Whether you use a barbell, dbs, or just your body weight (which I would advise when practicing technique) here are some things to look for. The video on the left demonstrates two common "mistakes." The first is over utilizing momentum. By "swinging" my body back and forth it makes it much easier to get up on the box yet less effective to force activation in the glutes, quads and even hamstrings. The second "mistake" is the back foot push off. Again, taking away from the top legs duties of activation and strengthening. The video on the right shows control and patience by creating tension in as many possible areas in that leg prior to stepping up. I now feel it much more in the glutes and quads and the hamstrings on the way down. Tension first in any exercise prior to movement helps the mind muscle connection as well as ensures that the areas you are supposed to be working actually are. Train focused, train smart, practice technique, ALWAYS!!

Other Informed Movement videos

#finishstrongfriday : My turn. What can I say, #blueismycolor #informedmovement #foundationalstrength #fitness #strength #coretastic #workoutmotivation

#finishstrongfriday. Bonnie here gettin after it today with a great strength and metabolic conditioning workout. From full range trap bar deadlifts to the db push press (using great core activation) to the single leg low box db dip step ups. Also there's bilateral and unilateral work to go along with strengthening the lower body in different ranges of motion. Mechanics, mechanics, mechanics. This is the bread and butter of my coaching. Love how well Bonnie performs her movements mindfully. Give this circuit a try with 4-5 rounds of each and 6-10 reps for each exercise focusing on control and tension in the core and quads and glutes. #informedmovement. #strength #training #metabolic #conditioning #focusedmovement #fitness #workout

#techniquetuesday. If you have underdeveloped ab strength or endurance and/or an overactive, pesky lower back, (like yours truly) it's vital to teach your body how to "turn things on," (such as the abdominal wall) in order to move better with less aches. It's not always about stretching "tight muscles." So, building a strong or lasting core doesn't mean going nuts on crunches or leg raises. In my humble opinion, it's a slow yet steady progression that starts with the basics and understanding how to activate the muscles you're trying to target. This is my favorite ab combo for beginners and advanced alike because no matter your fitness level, there's is no harm in learning or re-educating your own movement patterns. I do this a minimal 3 X per week at home or at the gym. Start these supported crunches with just the heels down and do as many as you can till failure. The best part about that and the feet up version is the way down; let your abs take you down and keep them tight going into the next rep. Keep the pace slow and controlled. Then go right into the, "hallow-body" hold for as long as you can. Rest 30-60 sec and repeat X 3. Questions or comments? Feel free to message below. Enjoy!

Another #techniquetuesday. The push-up. How often do you see the arched lower back like in the top video? Well if you're obsessed with form like I am you'd see it all too often unfortunately. So why is this "bad?" Well it's not about good or bad technically, it's more about what is more effective and helpful in terms of gaining real strength and providing optimal leverage and mechanics for your body to adopt for cleaner movement in every day life as well as in the gym. If you aren't able to accomplish a consistent and active braced core like in the bottom video, then I'd suggest you do a 30 day plank challenge. Day 1: Perform a plank on your elbows squeezing and bracing your abs, glutes and quads while in the position and hold for as long as you can. Record your time and then for every following day, add 2-3 seconds. At the end of the 30 days, go back and try the push-up translating the same technique of bracing all those muscles like you did for the plank challenge during your push-up and watch and feel how much easier it is!

#techniquetuesday. The stationary lunge. You can make this exercise highly more effective for the quads and glutes and hips on the front working leg by adjusting your angle (video on the right) and how you align your upper body over the thigh of the front leg. Your back leg doesn't need to be a "landing zone" (video on the left) once you're at the top. There's no point in doing this other than to rest, and well.... why the heck do that ;). I get that some people have balance issues but you can still practice the technique on the right with light or no weight. Remember, any movement you practice is about activation and tension. You don't get stronger by locking out or pulling out of a proper position unless you simply are not able to do any more reps. So, lean over the front leg, keep your spine at the same angle the whole way through and focus on your glutes and quads by squeezing those muscles to push you up.

Technique Tuesday: The step up. Whether you use a barbell, dbs, or just your body weight (which I would advise when practicing technique) here are some things to look for. The video on the left demonstrates two common "mistakes." The first is over utilizing momentum. By "swinging" my body back and forth it makes it much easier to get up on the box yet less effective to force activation in the glutes, quads and even hamstrings. The second "mistake" is the back foot push off. Again, taking away from the top legs duties of activation and strengthening. The video on the right shows control and patience by creating tension in as many possible areas in that leg prior to stepping up. I now feel it much more in the glutes and quads and the hamstrings on the way down. Tension first in any exercise prior to movement helps the mind muscle connection as well as ensures that the areas you are supposed to be working actually are. Train focused, train smart, practice technique, ALWAYS!!

Couples that train together, reign together! A great lower body blast: squats with alternating lunges. Great for a cardiovascular boost to go along with building strength! #fitnessmotivation #partnertraining message me if you and a friend or partner are ready to start your health and fitness journey together!

Rise and strive!! Today's strength and performance enhancing exercise variation is brought to you by yours truly with the help of my hard ass working client Eli. Perform the "deadstart" db chest press from the floor in order to execute near perfect setup, ideal alignment and initiation of the primary muscle group (chest) in order to understand your own bodies typical recruitment patterns. This insures further mind/muscle connection, along with the ability to lift heavier weight more effectively. Once you go back to the bench, you'll notice a tremendous difference in coordination progress and full range of motion execution. Message me here on this page. Or email me at sean@informedmovement.com to set up a consultation if you're looking to gain strength/size/sports performance.

Fitness Tip Friday! (Walk, run, or sprint those hills!) It doesn't matter it's all good for you and incredibly time efficient!

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