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Author: Sarah Black

Day 28: Movement Mastery

In this Movement Mastery class, Athletic Therapist Michelle, will carefully guide you through a few complex movements including the: single arm clean, single arm press and push-press and single arm snatch. Equipment Needed: a dowel or broomstick and a load you can hold in one hand (weight, water bottle, jug). Remember to enter your activity…
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Day 27: Functional Mobility

Can you touch your toes? In this Functional Mobility Class, Athletic Therapist Sarah will take you through a series of mobility exercises focused on helping you achieve a toe touch as well as explaining why for many of you, stretching those hamstrings day after day doesn’t work! Equipment Needed: an elevated surface such as a…
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Day 22: Functional Mobility

In this Functional Mobility Class, Athletic Therapist Sarah will help you improve your squat position, by addressing the required mobility at the ankles, knees, hips, spine and a little core control. No equipment needed. Remember to enter your activity on the daily tracker and tag @move430challenge #MOVE430 and @athletecentre on Instagram! Disclaimer: Consult with your…
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Day 17: Functional Mobility

Recharge and reinvigorate with this gentle mobility flow with Sarah. No equipment needed. Remember to enter your activity on the daily tracker and tag @move430challenge #MOVE430 and @athletecentre on Instagram! Disclaimer: Consult with your physician or qualified health professional before starting any exercise program. By participating, you accept the risks and take responsibility for your…
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Day 10: Core

In this DNS inspired Core class, Michelle Meckling introduces breathing and stabilization in a quadruped position and then guides you through a flow of deadbug, birddog, and rolling. No equipment needed. Remember to enter your activity on the daily tracker and tag @move430challenge #MOVE430 and @athletecentre on Instagram! Disclaimer: Consult with your physician or qualified…
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Day 9: Yoga

In this Yoga Class, Julia Cole will lead you through hip and chest openers and reinforce the basics of hand and foot placement as well as effective breathing. Optional Equipment: yoga block or stack of books Remember to enter your activity on the daily tracker and tag @move430challenge #MOVE430 and @athletecentre on Instagram! Disclaimer: Consult…
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Day 8: Movement Mastery

In this Movement Mastery Class, Michelle Meckling will work through a series of Contralateral (opposite arm and leg) and Ipsilatetal (same arm and leg) loading exercises to challenge your stability and your strength! Equipment Needed: load that you can hold in one hand (weight, bag with cans, water bottle) Remember to enter your activity on…
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Day 7: Functional Mobility (Foot and Ankle)

In this Functional Mobility Class, Sarah Black will help you improve your foot and ankle mobility by guiding you through a dynamic series of exercises. Equipment Needed: a hard book or tennis ball Remember to enter your activity on the daily tracker and tag @move430challenge #MOVE430 and @athletecentre on Instagram! Disclaimer: Consult with your physician…
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Day 6: Every-Minute-on-the-Minute (EMOM)

Try this EMOM (every minute on the minute) using little-to-no equipment at home! ⁣ ⁣ 5 rounds, starting on the minute (if you finish the reps before the minute is up, that’s your rest!):⁣ 8 push-up burpee broad jumps⁣, 10/s walking lunges⁣, 40 seconds skipping (with or without a rope)⁣. No equipment needed. Optional Equipment:…
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Day 5: Core Foundations

Athletic Therapist, Michelle Meckling will introduce the concept of Dynamic Neuromuscular Stabilization (DNS) and integrate this core stability technique into some of your favourite core exercises and show you some new ones! Equipment Needed: bench, chair or edge of a couch. Remember to enter your activity on the daily tracker and tag @move430challenge #MOVE430 and…
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