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By The One on One Team

Last Updated: 7/16/23

At One on One, Movement Prep (MP) is a vital piece of everyone’s program. Although the term “movement prep” is relatively new to the fitness world, the concept is not. Essentially, movement prep is a sophisticated “warm-up”. When done with purpose, an effective MP will:

  • Prepare your body physically and mentally for the workout ahead
  • Improve your movement quality
  • Decrease the risk of injury
  • Ensure you get the most out of your training

Movement Prep serves three general purposes:

  • Addresses postural imbalances and movement dysfunctions

We know how important it is to exercise with good posture. A well-designed and well-executed MP will ensure the body’s alignment is established prior to entering the more intense portion of the training session. Proper posture lends to safe and effective movement!

  • Wakes up the body

Intelligent MP activates your central nervous system, increases proprioceptive feedback (awareness in space), and engages dormant muscles (i.e. glutes, abdominals, and postural muscles in your back).

  • Warms up the body

MP is designed to gradually increase your heart rate and core temperature. Five to ten minutes of treadmill or bike work will accomplish that, but doesn’t provide either of the benefits mentioned above. At One on One, we prefer to start breaking a sweat through dynamic movements and by fine tuning specific movement patterns that will be used during your training session. For example, a big range of motion wood chop best prepares the ankles, knees, hips, and core to perform a heavier, more loaded squat later in the workout.

Unfortunately, MP is often rushed and not given the attention it deserves. Every aspect of your MP is tailored to address specific needs of your body, making it a critical component of a successful fitness program. Staying dedicated to your MP will allow it to evolve over time and help you to accomplish more with your training. Try coming in a few minutes early to get a head start on your MP to ensure your time in the gym is as efficient as possible.

If you have any questions concerning the benefits and purpose of your MP, be sure to speak with your trainer. For this week and moving forward, take your time and be deliberate with your MP. It is not just what you do, but how you do it!