It’s hard to believe that Move Better Health and Performance Inc launched only 6 months ago–July 15th, 2020. We introduced many virtual movement and mindset training services for ‘Better Movers’ who are committed to learning, practicing, and getting better every single day. We figured recapping our launches would be a great reminder of what we’ve all accomplished this year and what we’re looking forward to next year.
Phase 1-6. This comprehensive, full-body program was designed to help Better Movers feel stronger, more capable, and freer in their movements. We released bi-weekly upper body and lower body classes with a full program outline document which included exercise progressions and regression, class frequency recommendations, and more. Members followed the programming 3-5 times per week and saw improvements in range of motion, body control, strength and just feeling GOOD.
Phases broken down:
Phase 1- We introduced Kinstretch training concepts and movements to start developing body control and kinesthetic awareness. The upper body class targeted basic overhead shoulder mobility while the lower body class focused on expanding control of hip adduction and abductions. Keeping the classes focused, we trained to expand movement capability in motions that often overworked but not properly trained.
Phase 2– we progressed into more challenging movements to further advance body control and continually push to be stronger through MORE range of motion. The upper body class progressed into shoulder flexion and extension, plus elbow flexion extension. These first 4 week of upper body Kinstretch really focused on maximizing strength and body control for any forward or upward pushing and pulling. The lower body class progressed by training the hips in a new range of motion, flexion and extension, while also introducing coordination and control of knee flexion and extension.
Phase 3- After familiarizing ourselves and our bodies with some more basic linear movement, we moved into more advanced training. We trained the most important component of the joints – the joint capsule. Without a healthy joint capsule, your joint will never reach it’s true functional potential. We focused on training hip and shoulder rotation to gain MORE access to MORE range of motion by specifically. We also introduced some ankle-specific Kinstretch focusing on expanding and controlling ankle dorsiflexion.
Phase 4- We continued to explore new ranges of motion and train new joints. We trained end-range shoulder adduction, wrist extension and hip adduction. This was also our first time focusing on spine training to develop segmental spine strength and control through all ranges of motion.
Phase 5 – We trained shoulder abduction and extension to expand available range of motion, while developing tissue resilience to reduce risk of injury in those positions. Our Lower body class circled back to training hip flexion and extension, and knee flexion and extension with more advanced movement building in more complexity into these movements.
Phase 6– In the 6th and final phase, we finished up with wrist flexion and elbow rotation for the upper body, and knee rotation and ankle inversion for the lower body.
After completion of the 12 week, 6 phase Kinstretch program, Better Movers improved strength and control of all their joints in all ranges of motion. They felt better, they moved better, their other training was enhanced, they had less injuries and nagging pains. This 12-week program built the fundamentals of physical performance and potential, but every is different. Everyone has different needs and different goals. There is no 1 training regimen that fits all.
Consistency over everything. Introducing the daily Move Better routine!
The CARs morning routine – a daily full-body mobility routine to practice using each joint through their full range of motion. This daily routine was followed to continually practice using your joints through their full range of motion as we built more joint mobility with more control in our structured Kinstretch classes.
Better Movers asked for shorter, joint specific classes. Boom! The Kinstretch Express Class series was born.
We began releasing condensed 10- to 25- minute Kinstretch classes on a weekly basis. Each class focused on expanding range of motion, developing strength and maximizing control of a specific joint in a specific range of motion. With this new class structure, you pick the classes that are best for your needs, best for your goals and best for you.
Better Movers continued to move better by focusing on their weaknesses and training with purpose.
Shortly after starting the Kinstretch Express Classes, we released the Move Better Self-Assessment. This 7-day guided self-assessment focused on analyzing range of motion at each individual joint so members could learn more about their body’s current movement capacity and identify limitations and weaknesses at each joint. After having a better understanding of your body’s needs, members could more effectively select the Kinstretch Express Classes that are best for them.
2020 Recap
With 2020 coming to a close, our Move Better members have been through the 12 Weeks of Kinstretch Program with 12 full-length classes, 21 Kinstretch Express Classes, daily CARs routine and the Move Better Self-Assessment.
Doing things the Move Better way, we will continue to push toward being better every single day. We will continue to release more Kinstretch Express Class and start providing more specific Kinstretch programs. The first Kinstretch program coming in 2021 will be “Kinstretch For Runners” – a program that continues to focus on joint health and performance, catered to the specific needs of running.
We’re really excited about everything we have put together in the first 6 months of Kinstretch with Move Better, but we’re just getting started.
