NF1 MOVEMENT LIBRARY

Imported legacy movement: 3 Way DB Lunge

Imported legacy movement: 4-Way Neck

Change of direction agility shuttle.

1. From the floor, place front leg in a 90º angle directly out in front of you with the knee flat on the ground. 2. Do the same with the other leg behind you. 3. Cross your arms so both hands are touching your opposite shoulder 4. Rotate to your left to transition into a seating position and continue to rotate (180 degrees) so you are now in the reverse position you started (left outside knee and foot is on the ground and the outside of your right foot is not facing the ceiling) 5. Continue rotating 180 degrees back and forth for the desired number of reps",

1. Starting seated on the floor make your legs in to all 90 degree or right angles. There should be a 90-degree angle at both of your ankles, knees, and your hips, resulting in one leg begin in front of you and one to your side/behind you. This is the 90/90 position, chances are you may even feel a stretch in this position already, and if so go ahead and hang out in this position for 30 seconds. 2. Next initiate the movement by pressing the ankles and knees of both of your legs into the ground. This will engage your external rotators of your front leg and your internal rotators of the back leg. Continue pressing for 8-10 seconds. 3. Next, we’ll work to rotate to the other side. From the 90/90 position, with your hands off the ground, begin by pressing with the heel of your front foot and pulling with the toe of your back leg, and begin to rotate your knees up and to the other side. If you’ve done this correctly you should end up in the 90/90 position (or hopefully something like it) on the other side. 4. Perform the same movement on this side as you did previously, working to press both knees and ankles into the ground for 8-10 seconds, then rotate back to your first side. 5. Perform rotations to each side with the 8-10 second engagement each time.",

1. From the floor, place front leg in a 90º angle directly out in front of you with the knee flat on the ground. 2. Do the same with the other leg behind you. 3. Place hands on the floor on each side of the front leg. Slowly bring your chest towards your knee, keeping your shoulders squared to the mat.",

1. Begin in an upright standing position with your feet shoulder width apart, chest straight and hands by your side. 2. In a ""skip like"" motion, drive your right knee out to your side until your right leg forms a 90 degree angle while pushing off your left foot. 3. Then drive your right knee in front of you until your right leg forms another 90 degree angle, pushing off your left foot. 4. Switch legs and drive your left knee out to your side until you left leg forms a 90 degree angle while pushing off your right foot. 5. Then drive your left knee in front of you until your left leg forms another 90 degree angle, pushing off your right foot. 6. Repeat for desired amount of reps.

1. Begin in an upright standing position with your feet shoulder width apart, chest and back straight and both hands by your side. 2. Drive your right knee forward until your quadricep is parallel with the ground. 3. While you are driving your right knee forward, keep your left leg straight and push off the floor slightly with your toe and swing your left arm forward. 4. Switch sides and drive your left knee forward, keeping your right leg straight and pushing off the floor slightly with your toe. Swing your right arm forward. 5. Repeat for desired amount of reps.

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart. 2. Place your hands behind your head so your thumbs are behind your ears. 3. Hold your elbows out to the sides but rounded slightly in. 4. Tilt your chin slightly, leaving a few inches of space between your chin and your chest. 5. Gently pull your abdominals inward. 6. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. 7. Hold for a moment at the top of the movement and then lower slowly back down.",

1. Lie on your back with your legs off the ground and knees bent to 90. 2. Place your hands behind your head so your thumbs are behind your ears. 3. Hold your elbows out to the sides but rounded slightly in. 4. Tilt your chin slightly, leaving a few inches of space between your chin and your chest. 5. Gently pull your abdominals inward. 6. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. 7. Hold for a moment at the top of the movement and then lower slowly back down.",

A machine providing resistance for abdominal crunches.

Alternating Leg Lowering 1. Begin in the supine posture by positioning yourself face up so that your back is on the floor. Flex your hips to 90 degrees. If 90 degrees is not achieved flex as much as you can while keeping your legs straight. 2. Once in this position lower your right leg to the floor while maintaining the other leg's position. Work to get the heel to touch the floor with a neutral pelvis. 3. Return the leg to the start position and repeat the sequence.",

1. Lay on your front with your forearms and other right leg supporting your body. Place your left leg across the foam roller, so it sits just above your knee on the inner thigh. 2. Engage your core muscles and slowly roll down the foam roller at a rate of 1 inch per second. 3. When you reach a tender spot, stop and hold for 30 seconds. Make sure you breathe to get oxygen to the muscle. 4. Keep the muscle relax and try to melt into the foam roller. 5. Continue this for the entire length of the inner thigh area until your reach the groin. 6. Advanced Method: Use a higher density foam roller to increase the pressure.",

1. Gently widen your knees until you feel a slight stretch in your groin and inner thighs. 2. Your knee joints and feet should point outwards, and your tailbone should press towards your heels, which, along with gravity, will help bring your hips lower to the floor to activate the stretch. 3. Don't force the stretch, go to your range of motion, and use a diaphragmatic breath to drive a deeper stretch.",

Rapid footwork and coordination ladder drill.

1. **Starting Position**: Sit on the air bike seat with your feet on the pedals. Adjust the seat height so that your knees have a slight bend at the bottom of the pedal stroke. Grip the handles firmly. 2. **Begin Pedaling**: Start pedaling with your legs in a circular motion while simultaneously pushing and pulling the handles. Engage your core and maintain an upright posture. 3. **Set Your Pace**: Find a comfortable rhythm, gradually increasing your speed. Focus on coordinating your leg movements with your arms for a full-body workout. 4. **Control Your Breathing**: Keep your breathing steady and controlled. Inhale as you push the handles forward and exhale as you pull them back. 5. **Duration**: Continue pedaling for your desired time, typically ranging from 20 seconds to several minutes, depending on your fitness level. Maintain a steady pace or incorporate intervals for added intensity.",

1. Keep your feet at shoulder width apart and pointed straight ahead. If need be you can point toes slightly out to allow for a better range of motion. 2. When squatting, your hips will move down and back. Keep your back straight and chest pointed up. 3.Your heels should stay flat on the floor the entire time. In air squats, your hips will descend lower than your knees.",

Focus on depth and controlled motion. Engage core throughout.

1. Lift both legs off the ground (your hips and knees should be flexed to 90 degrees). Raise both your arms directly over your shoulders, so your wrists are in line with your shoulders and palms facing inward. 2. Inhale into your belly and slowly extend your right arm and left leg simultaneously, while keeping your back flat on the ground, and then exhale as your bring your limbs back to center. 3. Next repeat this on the opposite side. 4. Continue for desired reps.",

Step forward with one leg, lower hips until both knees are bent at 90 degrees, and return. Alternate legs.