Movement Preparation Exercise Index

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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