The Ground Force Evaluation (GFE) is your "test/retest" recovery mechanism. Each day we move differently.
Under stress?
You're gonna move (and breathe) differently. Been sitting all day or maybe sat on a plane for 4+ hours? Your hips will be tight and back will be weak.
The GFE is a ~5 minute sequence giving you a baseline of how you're moving for the day. If you have any painful movements during the GFE, it might not be the best idea to lift for the day. Instead, invest more time with the GFE and go through the sequence 2-4 times.
This in and of itself with be your "workout" for the day.
The GFE is the "book ends" of your training.
E.g., GFE, strength session for the day, GFE in reverse.
Doing the sequence in reveres is a built in recovery/cool down sequence. Make mental notes: did anything improve from the initial sequence? If so... what?
Make additional notes about strength, mobility/flexibility asymmetries. How are you moving from left to right side? Document these in your training log.
Complete the GFE daily.
Practice and commit it to memory and the days of nagging aches and pains will be a thing of the past.
GFE
- Ankle circles x 5/5
- Figure 4 switch x 3/3
- Figure 4 lunge x 3/3
- Half heel sit x 3/3
- Bent leg / straight leg x 3/3
- Active Straight Leg Raise x 3/3
- Seated S-movement x 3/3
- Prone S-movement x 3/3
- Cobra x 3
- X-lift x 3/3
- 6pt Crawl x 3 forward/backward
- Elevated X-lift x 3/3
- 4 pt Crawl x 3 forward/backward
- Side walk x 3/3
- Side walk w/ Pushup x 3/3
- Frog, crab, push-up x 1/1
Reverse GFE
- Frog, crab, push-up x 1/1
- Pushup side walk w/ Pushup x 3/3
- Pushup side walk x 3/3
- 4 pt Crawl x 3 forward/backward
- X-lift from crawl x 3/3
- 6pt Crawl x 3 forward/backward
- X-lift x 3/3
- Cobra x 3
- Prone S-movement x 3/3
- Seated S-movement x 3/3
- Active Straight Leg Raise x 3/3
- Bent leg / straight leg x 3/3
- Half heel sit x 3/3
- Figure 4 lunge x 3/3
- Figure 4 switch x 3/3
- Ankle circles x 5/5