EVO7: 7 moves, 10 minutes
From the moment we were born, movement has shaped our existence. Developmentally, we moved because we had a reason, a purpose; and the more we moved with purpose, the more skilful we became. We initially learned to stabilize our heads, then added simple movements such as pushing, pulling and twisting. While this was happening, we were laying the foundations for upright balance, and soon came squatting, standing and bending. Finally, we could move from A to B, developing several locomotor skills.
WE’VE FORGOTTEN HOW TO MOVE
As adults, many of these skills become largely redundant through lack of use, mis-use and ab-use. Sedentary living, poor footwear and diminished awareness are literally mis-shaping our bodies and movement capabilities. Fortunately, there is a remedy. It’s been closely guarded for a while, and you may have heard some of us talking about it. We call it the EVO7.
THE REMEDY
The EVO7 is a 10-minute movement ‘snack’, consisting of the following 7 movements. Perform 7 reps for each (7 mins for the walk/run), with full attention on the control and feel of your body as it interacts with the environment. Perform it in EVO, or take it outside; once a day or several times a day; with equipment or without equipment.
DEEP SQUAT
7 reps
LUNGE
7 reps each leg
BARBELL LIFT
7 reps; alternative movement: use med ball or kettlebell
PUSH UP
7 reps; alternative movement: push up on knees
PULL UP
7 reps; alternative movement: TRX pull
MED BALL TWISTS
7 reps each side
WALK/RUN
7 mins
EVO7 – how do you like yours? Don’t forget to share your experience on Facebook or Instagram with us. Have fun!
Do you already know our Exercise of the week – Butt Kicks?
