We simply want to see you perform five different lunges, working up to five repetitions on each legso a total of 50 lunges. To create a movementtraining matrix, take one exercise and make a column for each plane of movement. Perfect to do while your climbing partner is getting tied in for their first. Based on physical therapist gary gray s lunge matrix dont let the idea of doing lunges turn you away. For each version, it is recommended that five lunges are performed on each leg 10 in total. Certification in applied functional science cafs powered. A dynamic stretch that mimics this hip extension, e. Second, this is a watered down version of gary gray s lunge matrix. Give me 15 minutes simple and quick pre and postrun exercises. Gary grays work, with this lunge matrix designed specifically for runners. It strengthens your legs and your glutes in every plane since you are lunging in every direction. These lunges get you moving in all three planes of motion.
The lunge matrix moves your body in every direction. The lunge matrix originally invented by physical therapist gary gray these should be performed as the initial warm up before even doing a slow run. The three dimensional cervical matrix drives the hips, pelvis and head in the. Gary gray s work, with this lunge matrix designed specifically for runners. Elite running coach jay johnson demonstrates physical therapist gary grays lunge matrix in the link below. Goldthorp has a set of five lunges called the lunge matrix, adapted from physical therapist gary gray and coach jay johnson, that he suggests. Four great hip mobility drills rippel effect fitness. Put an objectivity and quantification to the exercise to make it a test the. The lunge matrix is a series of lunges you can do before every run to develop strength and warm up your muscles. The goal is to produce consistent and reliable screening conditions from the first screen to any rescreening conditions. Lunge matrix warmup lm feb 7, 2009 coach jay johnson. Great for stretching those adductors and improving. Front lunge front lunge with twist side lunge back and. The lunge warmup is based on physical therapist gary gray s lunge matrix and its a great way for runners to move through all three planes of motion prior.
Gary gray describes 3 dimensional footwork with 3 dimensional trunk and arm drives in a system that he calls the matrix, functional video digest series, 2000. Progress to opposite leg lunge matrix anterior lunge lateral lunge posterior lateral rotational lunge progress to unilateral shoulder to overhead matrix with minisquat in the sagittal, frontal and transverse plane, driving only to the opposite side. Im an advocate of physical therapist gary gray s lunge matrix, as seen in this video. There are thoughtful people reading this blog and the collective knowledge of the group is many multiples of my individual experience. The 3d kneeling lunge matrix jeremy has made my world bigger and richer the analysis becomes the rehab, becomes the training and conditioning understanding the developmental sequence of normalized movement the need to recapture on the ground chain reactions proprioception is what its all about. The easiest way to remember all the lunges is to think about lunging around a clock. The body matrix concept was developed by physical therapist gary gray of the gray institute where you take a basic exercise, such as a lunge or pushup, and move in all planes of motion sagittal, frontal, transverse. The gray institutes systematic approach to exerciseprogram design teaches health and fitness professionals effective strategies for ensuring that clients are able to perform successful movement patterns in all three planes. This certification equips you, the movement professional, with the content, competence, and confidence to meet the needs, wants, and goals of all of your patients. These are lunge and recover movements, where the athlete is asked to control the displacement and momentum of a full range trunk drives in all 3 planes of motion. We simply want to see you perform five different lunges, working up to five. Three dimensional cervical matrix anterior lunge, bl arm rotation same, cervical rotation same anterior lunge. The lunge matrix was created by physical therapist gary gray. Running balloon lifting my head up in the air focus on each glut firing for every stride and seeing the quads as just being there to lift the leg, and calves being no more than a set of shock absorbers.
Lower extremity performance and prevention by gary gray, p. The lunge matrix that i teach is rooted in physical therapist gary grays work. The lunge matrix is a series of lunges you can do before every run to develop strength and warm up. Goldthorp has a set of five lunges called the lunge matrix, adapted from physical therapist gary gray and coach jay johnson, that he suggests all. This gogorunning video is an adaptation of gary grays lunge matrix. Preworkout dynamic stretching routine lunge matrix warm. This is gary s opportunity to train with keith balance training. Ace lists top six exercises to prevent acl injuries. This is a great protocol that works strength and dynamic range of motion in all 3 planes.
The push matrix with the resistance band, you combine a standing pushing movement with lunging in different directions. For the lunge matrix that i teach is rooted in physical therapist gary gray s work. Improve your warmup with the lunge matrix fix your run. Lunge matrix as warmup coachjayjohnson training for. Gray institute education adrian, michigan facebook. Gary gray is person who came up with the lunge matrix. Its called the lunge matrix and was developed by a physical therapist named gary gray, but i learned it from jay johnson, a coach out of.
He immediately pursued additional training as an athletic trainer, personal trainer, and as a strength and conditioning coach. Gary received his initial education as a physical therapist in the mid1970s. This video is available with a trial or paid membership. The lunge matrix originally invented by physical therapist. The five versions prepare for movement in all planes sagittal, frontal and transverse and in.
The lunge matrix is a series of five exercises that get you moving as a warmup before a run. Other elements can be combined with traveling in these directions such as reaching, pulling, pushing, etc. The lunge matrix created by physical therapist gary gray and popularized by elite running coach jay johnson is an excellent way of preparing the mind and body for the neuromuscular demands of running, ensuring the body and mind are ready for action. Gary gray describes 3 dimensional footwork with 3 dimensional trunk and arm drives in a system that he calls the matrix it works. The lunge matrix only takes 3 minutes and 30 seconds. We recommend that the client wear the shoes that they train in the most. The necessary warmup that will help your body prepare for the strain running puts on your body is the lunge matrix and leg swings. The lunge warmup is based on physical therapist gary gray s lunge matrix and its a great way for runners to move through all three planes of motion prior to their run. With the lunge matrix lm and leg swings ls videos you can find here, you now have the complete warmup and postrun work you need to be doing to be the best runner you can be. The 3d lunge matrix, originally developed by physical therapist gary gray emphasizes unilateral movement in all three planes of motion using the lunge exercise. The gray institute is internationally acclaimed for its innovation, development, mastery, and delivery of applied functional science.
Sep 21, 2011 if you want to become a better runner, you need to run. This gogorunning video is an adaptation of gary gray s lunge matrix. A collection of logical and progressive 3d movement patterns in all planes of motion. The necessary warmup for runners lunge matrixleg swings. Coach jay johnson demonstrates physical therapists gary gray s lunge matrix. The lunge matrix created by physical therapist gary gray and popularized by elite running coach jay johnson is an excellent way of. Gray balance is displacing your body, tracking it down, capturing it, transforming it and bringing it back home. Progress to the body blade tm in unilateral stance with frontal plane drive, sagit. But the key is that, while running is primarily a sagittal plane activity, you.
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