Warm Up (Neurodevelopmental Activation) at 29 Again in Timonium

Stephen Holt, Timonium personal trainer

Millions of readers of national fitness magazines including Shape, Women's Health, Fitness. Woman's Day, Family Circle, Runner's World, (and many others) have made their exercise programs both more effective AND more efficient with fitness and nutrition advice from "America's Baby Boomer Expert," Stephen Holt.

Lately, lots of people have been asking me for the bare minimum exercise they can do to stay flexible and limber, and not feel achy and stiff while on vacation.

The Warm Ups we do at 29 Again (technically, it’s called  “Neurodevelopmental Activation,” because the movements are based on how your brain works and the way we all learn HOW to move) is a perfect way to start your day of hiking, exploring, and/or day-drinking (I’m not judging).

I’ve used my 30+ years of education and practical experience in the fitness industry to put together this particular group of movements (actually, we use two variations of this group at my personal training gym) that’s both efficient and effective.

Here are the moves:

  • Upper Body Matrix
  • Low Pogo Jumps
  • Standing Cross Crawl
  • Lateral Jumps
  • Rocking Frog
  • Spinal Rotation w/ Extension in Heel-Sitting
  • Spiderman
  • Upper Body Rolling
  • Half-Kneeling Adductor Mobilization
  • Forward Crawl

For your convenience 😉, here are demos of each:

Low Pogo Jumps

Lateral Jumps

Rocking Frog

Spinal Rotation & Extension in Heel-Sitting


Upper Body Rolling

Half-Kneeling Hip Adductor Mobilization

Forward Crawl

Of course, at 29 Again in Timonium we customize your warm up and might modify or even remove some of these while adding other warm-up and activation movements that are specific to your needs

But in most cases …

This combination of movements will prepare your body for virtually anything you have in mind.
If you have questions, just let me know.


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