No Equipment, No Problem! – Movement Prep (Part 2)
On top of prepping your movement patterns, a solid movement prep program helps excited your CNS, increases blood flow to working muscles, and elevates core body temp (hence “warm up”).
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MP progresses from focused mobility and stability work to larger global patterns and dynamic drills completed standing. The larger patterns help tie your movement together, integrating your joint systems from head to toe.
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The dynamic drills literally excite the body. Muscles get ready to move under greater stress and the body prepares to move as one unit. Start to rapidly produce force and become more responsive to increased demands, exactly what they’ll need to do during training.
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Each of these drills can be done for 30s each for 1-2 sets. You’ll need a little more space to move but if that’s not possible they can also be done in place.
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1. Standing Windmill – Start and own the hinge before rotating, it will set you up for better positioning. Keep a long spine throughout, reach and breathe.
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2. Walkout to Push Up – Only bend your knees as much as you need to get hands to ground. As you walkout, fight any shifting or rotation.
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3. Reverse Lunge w/ Rotation – Keep the lunge shallow, focus on reaching through the back hip and arms staying tall.
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4. Forward Marching – Quick and crisp with each step without losing height. Think slamming your foot down on a trampoline.
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5. Lateral Marching – Quick, crisp, and drive to the side.
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6. High Knees – Quick feet. Stay tall and drive your knees while pushing through the stance leg.
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7. Lateral Shuffle – Fast movement through the hips while maintaining the athletic position. Preps the hips to show control under higher stress.
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8. Forward Skipping – Quicker feet and focus on driving your foot through the floor. Crack the floor with each step.
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9. Carioca – Create some rotation and sure footed steps. Great way to coordinate the upper and lower body.

#efti #garagegym #firstprinciplesofmovement #movewithfms #bodyweightexercises #movementprep @ Playa Del Rey, California