Name: Playbook - Anthony Mendez - Advanced Animalistic Training
Uploaded: 2021-01-18T11:47:49.402Z
Duration: 45 min
Description: Advanced Animalistic Training

Loved it, feel really strong through my hips and back now. Thanks!!

Natalie Rose

Combine some of the exercises into a flow / super set

Kendall Lowe

This advanced training is the progression of the intermediate  workout.

The first 8 exercises will be your warm up, which is done 1x.

The next 8 exercises are your Active ones, these will be done 3 - 4 rounds depending on your fitness level.

Rest 25 - 35 seconds in between each exercises or challenge yourself and rest 10 seconds in between each exercises until you finish the 1st round and then rest for 1 minute.

Since this workout requires  being on the floor and on our wrists a lot, please make sure to use the wrist drills provided through out the program when needed.

Great hip mobility drill for the hips and help with back pain. 

Instructions:
 
Get into straddle position, on your forearms, feet to the ground,  and rock back and fourth through the drill.

Atomic Frogs

Increase your mobility with this exercise. 

Facing forward, line up your front leg with a 90 degree angle at the knee.
 
Your shoulders should be square to your shin.

Instructions:
 
The back leg should extend out to your side, with a 90 degree angle at the knee.

Then fall back on to your forearm.

90/90 Stretch

Increase mobility and build hip and glutes stregnth with this exercise. 

Start in 90/90 and then drive yourself up and squeeze  your glutes while driving your hips forward.

90/90 to hip trust

This drill help you free up tension from you neck and traps. Will help you free up pain and discomfort.

Instructions:

Stand up tall, look forward, roll your shoulders back, then tilt one ear down to your shoulder as far as you can until you free a good stretch, and then switch sides.

Neck shoulder to shoulder

Great drill to free up your neck, traps, and create better range of motion. 
Helps release discomfort and pain.

Instructions:

Stand straight, looking forward, shoulders rotating back and thumbs outward. The turn your head and look over your shoulder to the other side a far as you can.

Neck side to side

Improves posture and balance.
Strengthens and stretches the spine and neck.
Stretches the hips, abdomen and back.
Increases coordination.

Instructions:

In a tabletop position, with shoulders over the wrists and hips over the knees, start to place weight evenly through the hands and legs. Fingers send energy forward, eyes of the elbows facing toward each other, and feet resting on the floor shoelace side down with weight distributed through the shins.

Round your back up to the sky while looking down and inhale, then exhale, curve your lower back down as you extend your chest up and draw your belly down and look up to the sky.

Cat / Cow

Increase strength: Core, shoulders, hips, back, chest, and wrist. Also increases wrist mobility.

Instructions:

Get yourself on the ground, hands, feet, and knees, bring your body over your wrists, then drive your hands into the floor while rotating your arms outward, and from there pick yourself up 1 inch off the ground, keep your head neutral, and hold that position.

Static Beast Hold

Increase strength:  shoulders, back,  and wrist. Also increases wrist mobility and opens up the chest.

Instructions:

Start seated down on the ground, place your but in between your hands and feet. Make sure your hands are facing backwards, for those who cant  do that just place them side ways, roll your shoulders back, squeeze your mid back and pick yourself up 1 inch off the ground, drive your feet into the floor, and look forward. Hold that position.

Crab Hold

Progression of: BEAST ALTERNATING HANDS

Increase strength: Core, shoulders, hips, back, chest, and wrist. Also increases wrist mobility.

Work off set load. Forces you to work hard with one side of the body.

Increases coordination as well and focus.

Instructions:

Get yourself on the ground, hands, feet, and knees, bring your body over your wrists, then drive your hands into the floor while rotating your arms outward, and from there pick yourself up 1 inch off the ground, keep your head neutral, then pick one hand up and touch your opposite shoulder, drive force through all your limbs into the ground, and switch sides.

Beast Shoulder Taps

Progression of: Crab Alternating Hands

Increase strength:  shoulders, back,  and wrist. Also increases wrist mobility and opens up the chest.

Work off set load. Forces you to work harder with one side of the body.


Instructions:

Start seated down on the ground, place your but in between your hands and feet. Make sure your hands are facing backwards, for those who cant  do that just place them side ways, roll your shoulders back, squeeze your mid back and pick yourself up 1 inch off the ground, drive your feet into the floor, and look forward. Now from here pick up one hand 1 inch off the ground and pick  up the opposite foot 1 inch off the ground, keep driving extra force on the arm your holding yourself up with, and the leg your holding yourself with too. Switch sides.

Crab Alternating Hands & Feet

Progression of: STATIC BEAST HOLD OR STATIC CRAB HOLD

Great movement to work the stabilizer muscles, build coordination, enhance awareness, build connection with the ground, and improve shoulder health and stability.


Instructions:

In this one we will start in a beast position, from there you lift the opposite hand and foot off the ground at the same time, then you will bring one leg underneath and through your body, as you turn and land into a crab hold. From there you will return back the same way by now lifting your opposite foot and hand from a crab hold position, and bring your leg underneath you as you rotate back to a beast hold.

Under switches

This movement combats tightness in the wrists, shoulders, upper back, lower back, hips, knees, and ankles.

Instructions:

“Load the beast” by assuming a modified child’s pose, kneeling on the ground with heels underneath hips, knees slightly flared open, and arms extended in front of you with elbows straight. Let your head fall between your arms, and lift your knees an inch off the ground.
Next, “unload the beast.” Keeping your elbows completely straight and your knees an inch from the ground, begin to shift your hips forward. Continue to push forward until your shoulders are in front of your wrists. Return to the start to complete one rep.

Loaded Beast to unloaded beast

Progression of: Frog Press

Increases mobility of the hips and wrists. 

Strengthens your chest, wrists, hips, shoulders, and builds coordination.

Also includes you landing in a squat hold which increases strength and tension in the legs. Also builds up endurance and explosion.

Instructions:

Start on the floor with your hands, knees, and feet. Turn your hands at a 45 degree angle, and pick your body up 1 inch off the ground. Then bring your body down like a push up and drive your hips out as far as you can and get as ow as you can to the floor. The drive yourself up and explode into a deep squat position and then return back to a frog press.

Frog Press To Squat

Increase strength:  shoulders, back,  and wrist. Also increases wrist mobility, opens up the lats, open up the hits, and chest.

Instructions:

Start seated down on the ground, place your but in between your hands and feet. Make sure your hands are facing backwards, for those who cant  do that just place them side ways, roll your shoulders back, squeeze your mid back and pick yourself up 1 inch off the ground, drive your feet into the floor, and look forward. Now from here place one hand in front of your face, from here drive your hips straight up off the ground as your track your hand with your eyes as you reach through. Make to squeeze your glutes, and externally rotate (rotate your arm outward) cork screw the ground with arm the arm you are holding yourself up with. Reach with your floating hand as far as you can and then come back to starting position and switch.

Crab Reaches

Progression of: ALTERNATING KICK THROUGHS 

It’s a total-body movement that  involves your:  core, hips, back and shoulders. It also increases balance and coordination.

Here we are incorporating a jump which will elevate the high rate, challenge you body, and it is a movement to help you when transitioning into a flows.

Instructions:

Set yourself up in a beast position, lift up your opposite hand and foot at the same time, then rotate your body and kick through your foot and leg underneath you, from there point your toe and keep your hand up by your face and draw your elbow back. Now when coming to the other side your going to include a hop and land on the other foot as you kick through the opposite side. Repeat.

Jumping Alternating kick throughs

These movement brings a lot of benefits to your entire spine. It will help improve the mobility and flexibility of it. It helps decompress, create fluidity, and release tension in the vertebras.

Instructions:

Start off in a loaded beast position, from there drive your hips up to the sky and pop up to your toes,  lock your arm out and make sure to roll your back at the top, on the way down draw your hips in and down to the ground, and make sure to look straight up the sky. When returning to starting position make sure to roll your head back down and tuck your chin, lead the movement with your head going back wards through your spine to the same starting position.

Spinal waves

This specific wrist drill helps release the bottom portion of your wrists,  hands, and fingers,

Wrist mobility exercises and stretches are an important tool for anyone who is into bodyweight training, hand balancing and Animal Flow.

These exercises should be done before and after any hand balancing, bodyweight training, Animal Flow practice, and any other activity that requires your hands. They can also be useful to provide some relief between sets in the middle of your training. I also encourage you to use it when you spend extended periods of time typing on a computer. 

Instructions: 

Start in a standing position, bring you hands close to your chest like your praying, then from there drive your hands together pushing each other to create force, then slightly lift your elbows, release and repeat.

Prayer Pose

This specific wrist drill helps release the top portion of your wrists and hands.

Wrist mobility exercises and stretches are an important tool for anyone who is into bodyweight training, hand balancing and Animal Flow.

These exercises should be done before and after any hand balancing, bodyweight training, Animal Flow practice, and any other activity that requires your hands. They can also be useful to provide some relief between sets in the middle of your training. I also encourage you to use it when you spend extended periods of time typing on a computer. 

Instructions: 

Start in a standing position, bring you hands close to your chest into a reverse prayer pose, drive your hands together pushing each other to create force, then slightly draw your elbows down, release and repeat.

Reverse Prayer Pose

This specific wrist drill helps release the lateral (outside) portion of your wrist.

Wrist mobility exercises and stretches are an important tool for anyone who is into bodyweight training, hand balancing and Animal Flow.

These exercises should be done before and after any hand balancing, bodyweight training, Animal Flow practice, and any other activity that requires your hands. They can also be useful to provide some relief between sets in the middle of your training. I also encourage you to use it when you spend extended periods of time typing on a computer. 

Instructions:

Stand straight, interlock your fingers, have you thumbs touching your chest, and then drive your arms and hands forward, and lock your elbows out, if you cant then go to the appropriate range.

Palm down stretch throughs

This specific wrist drill helps release the bottom portion portion of your wrists, hands, and fingers.

Wrist mobility exercises and stretches are an important tool for anyone who is into bodyweight training, hand balancing and Animal Flow.

These exercises should be done before and after any hand balancing, bodyweight training, Animal Flow practice, and any other activity that requires your hands. They can also be useful to provide some relief between sets in the middle of your training. I also encourage you to use it when you spend extended periods of time typing on a computer. 

Instructions:

Stand straight, interlock your fingers, have you thumbs touching your chest, and then drive your arms and hands forward, and flip your hands so the top part is facing you. Make sure you lock your elbows out, if you cant then go to the appropriate range.

Reverse hand stretch throughs

This is a great drill to release any tension in the wrist and create mobility. This creates fluidity in the joint.

Instructions:

Start in a standing position, interlock your fingers, and create a wave like motion to once side first and then switch to the other side after.

Wrist waves

This is a great drill to shake off ay tension in your wrist before and after any bodyweight or loaded exercise. It helps to also increase some wrist mobility.

Instructions:

Stand up straight, point your thumb & pinky out wards, & start shaking your hands up & down.

Surfers shake

Advanced Animalistic Training

I was waiting for when it would get easier... it never did. Thank you!! 💪🏽

LisaMarie Barrozo

Rodolfo Jesus Cedeño Ibarra

Bodyweight HIIT Workout

Chas

Wish the interface was a bit better regarding timers and such but thats more app controlled not because of your workout page. I’m new so I’ll get the hang of this app soon enough!

Advanced Animalistic Training

Community

More workouts from Anthony Mendez