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Movement Preparation Exercise Index

Movement Preparation Exercise Index

Written by Onnit Academy
September 1, 2014
Updated March 21, 2016
Category: Trainers Only

This page is a collection of the Movement Preparation Exercises to be used before your Onnit Workout. Following the programming methods discussed at the Level 1 Certification, here is an extensive list of movements to use. Giving you an idea how to program your clients or your own pre workout movements.

EXERCISE

IMPLEMENT

BASE MOVEMENT

Seated Windshield Wiper

BODYWEIGHT

SQUAT

Lateral Monkey Walk

BODYWEIGHT

SQUAT

Boot Strapper

BODYWEIGHT

SQUAT

Lateral Band Resisted Squat Hold

BODYWEIGHT

SQUAT

Band Resisted Lying Hip Flexion

BODYWEIGHT

SQUAT

Standing Lateral Leg Lift Hold

BODYWEIGHT

SQUAT

Alternating Shin Squat

BODYWEIGHT

SQUAT

Squat to Walkout

BODYWEIGHT

SQUAT

Scapular Push Up

BODYWEIGHT

PUSH

Shoulder Dislocates

BODYWEIGHT

PUSH

Backstroke

BODYWEIGHT

PUSH

Double Backward Shoulder Roll

BODYWEIGHT

PUSH

Floor Assisted External Rotation Molding

BODYWEIGHT

PUSH

Anchored Lateral Neck Roll

BODYWEIGHT

PUSH

Alternating Bird Dog

BODYWEIGHT

PUSH

Double Internal/External Shoulder Rotations

BODYWEIGHT

PUSH

Band Resisted Zipper Stretch

BODYWEIGHT

PUSH

Passive Pull Up Bar Hang

BODYWEIGHT

PULL

Scapular Pull Up

BODYWEIGHT

PULL

Alternating Floor Scorpion

BODYWEIGHT

PULL

Loaded Child Pose Shoulder Rotation

BODYWEIGHT

PULL

Internal Rotation Wall Stretch

BODYWEIGHT

PULL

Alternating Arm Screw

BODYWEIGHT

PULL

Alternating Kneeling Arm Thread

BODYWEIGHT

PULL

Dowel Half Kneeling OH Roll

BODYWEIGHT

PULL

Half Butterfly Lat Stretch

BODYWEIGHT

PULL

Standing Leg Swing

BODYWEIGHT

HINGE

Bear Squat

BODYWEIGHT

HINGE

Alternating 3-Legged Dog

BODYWEIGHT

HINGE

Hip Opening Mountain Climber

BODYWEIGHT

HINGE

Staggered Stance Hinge

BODYWEIGHT

HINGE

Forward Fold Pedal Drill

BODYWEIGHT

HINGE

Alternating Cossack Squat

BODYWEIGHT

HINGE

Lying L-Sit

BODYWEIGHT

HINGE

Lying Active Straight Leg Raise

BODYWEIGHT

HINGE

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