Movement Prep, Corrective exercise and Accessory work

Wall facing wall slides. Movement prep for any Overhead exercise we do at CFP

Wall facing wall slides. Movement prep for any Overhead exercise we do at CFP

Pain sucks. Flat out, nothing really new here. No one likes being in pain or having aches and annoying injuries.

Pain can be a response to  trauma (acute or chronic) or identifying that something just isn’t right. For many people, it’s your body’s way of telling you “hey buddy, chill out!” Especially when exercising in general. You might be a very goal driven ambitious person who puts in the time to get better at certain exercises but it might be too much. One thing we preach at CFP is to “listen to your body”. You never want to over stress something or go into a workout no prepared or ready for it. Hence why movement preparation, corrective exercise and accessory exercises are an integral part of our program at CFP.
*If you are in pain, PLEASE let your coach know so we can help choose more appropriate exercises for you and/or refer you to someone who can help manage/treat your pain.

What is movement preparation?

-Movement preparation or Movement prep as we call it is exactly what it sounds like: drills and exercises that prepare you for the exercises you will do on that given day. A general movement prep has the intention of warming up or waking up your body in a global fashion. Specific movement prep are drills that mimic the movements you will be doing as part of your workout. This stimulates both your muscular and nervous system to drill the patterns you will then move onto as part of your strength/skill and/or conditioning portion to your WOD.
Here is an example of a movement prep (general and specific) warm up that we would take our members through at CFP.
Example:
Strength: 5×5 Front squat
Conditioning: “Cindy” -20 min AMRAP-5 Pull ups/10 Push Ups/ 15 Air Squats
Here is what our movement preparation might look for this WOD:
1 rd
-Bench T-Spine Mob x 5/5
-Deadbugs x 5/5 w/ full breath
-Hip rocking x 8 w/ full breath
-Spideman + hip lift + OH reach x 5/5
2 rds
10 RKC plank
10 Front plate squats w/ pause
10 Plank Push ups
10 Ring rows
We typically like to stick to 3-5 general prep exercises specific to the WOD that day then move onto 3-5 specific movement prep exercises to prepare for the Strength and Conditioning component
The reason: How you prepare yourself that day for your WOD is the difference between possibly injuring yourself but also being prepared for the stimulus of the workout that day. Going into a strength or conditioning component cold decreases potential performance output and movement efficiency.

Active Hamstring. Great movement prep exercise for any posterior chain based movement

Active Hamstring. Great movement prep exercise for any posterior chain based movement

What is corrective exercise?

Corrective exercises are exercises meant to corrective faulty movement patterns. These faulty movement patterns are specific to an assessment and/or specific to faulty “functional exercise movement patterns”. For example, if you have a faulty squat pattern, a corrective exercise program might be put in place to make it better. In reality, the best solution to correct movement is often getting better and “teaching” your body to move better for that specific pattern. “Practice makes permanent”. These corrective exercises are also very dependent on the individual, previous history or injury, arthokinematics (movement of bone surfaces within a joint), limb length etc. Anything can really be considered a “corrective exercise” as long as its specific focus of that exercise to to correct something that is faulty!

Wall facing squats. A little bit more specific movement prep exercise

Wall facing squats. A little bit more specific movement prep exercise

What are accessory exercises?

Explaining what corrective exercise is is a perfect seque into our accessory exercises at CFP.  Accessory exercises are meant to compliment or better your primary exercises/lifts and/or facilitate progress towards your goals. An on going goal we have at CFP is to mitigate injury and create better movement quality for the general population. At CFP, our accessory work is set up to compliment movement quality and injury prevention. We set up 12 week blocks of progressive correctives and accessory work to focus on different areas to improve mobility/stability for particular movement faults. This is a general program and not specific for each person. For a specific program for you, a movement assessment is the best route to go. But for those looking to compliment what they are already doing, these accessory drills can help prevent injury and strengthen potential weak areas.
Below are a few accessory/corrective drills we use at CFP:
Hip Rocking drill
Supine band pull apart on Foam Roller
Cat Camel exercise
Quadruped hip abduction
If you have questions about starting a corrective exercise program feel free to contact me at Mike@crossfitprototype.com