Name: Playbook - Anthony Mendez - The Beast Killa Flow Circuit Blaster
Uploaded: 2021-01-18T11:47:34.387Z
Duration: 45 min
Description: The Beast Killa Flow Circuit Blaster

This circuit involves a series of 4 exercises that will then lead up to a combination. This combination is called a FLOW and this one specifically is The Beast Killa Flow. 

This circuit blaster will help you learn new skill sets, burn a ton of calories, build mobility, build strength, having you perform at a high level, open up creativity, and prepare you to flow!

The first 7 exercises will be your warm up, which is done 1x.

The next 4 exercises will be your circuit blaster which is described down below in the circuit section after completing your warm up drills.

The last exercise is The Beast Killa Flow which is the combination of all 4 exercises done in the circuit blaster. There is more info on this described in the circuit section down below.

After, your done with your exercise routine you will then decompress your body with 8 exercises which are done 1x only.

Improves Ankle Strength and Flexibility

Instructions:

Lift one foot up and create circles with your foot on one side and then switch sides.

Ankle Circles

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

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. Then start doing full circles with your neck starting on one side and then go to the other.

Neck Circles

This drill will help you open and release your hip & glute muscles. This will help move better, stay injury free, reduce back pain, reduce hip pain, and perform at a higher level.

Instructions:

Start shoulder width apart with your hands on your hips, drive your hip out to the side, then draw your hips, and then to the other side. The bring back the opposite way.

Hip Circles

This drill help you free up your hips, glutes, lats and everything down the lateral line of the body (Your Sides). Increase range of motion, prevent injury, and perform at a higher level.

Instructions:

Start shoulder width apart, then push your hip and arms away from each other until your feel that stretch and then bring it back to starting position.

Lateral Side Reaches

These movements focus on strength and improving the integrity of your shoulder blades. This will also help to improve your form during weight lifting exercises and higher impact bodyweight exercises. This form allows your upper body to utilize its full strength when it comes to weight lifting and other training styles.

Instructions:

Protraction:

Scapular protraction requires you to push your shoulder blades away from the spine and forward to your chest area. This basically leaves you with in hunched position. Draw your arms away from your body and cave your chest in, I also recommend interlocking your fingers.

Retraction:

This specific exercise requires you to pull your shoulder blades closer together to the spine while preventing your shoulder from doing an upward motion or a shrug. Also think about how you would perform a row. You draw you arms an elbows back, shoulders down, and you squeeze you mid back.

Protraction / Retraction

For the circuit blaster you perform each exercise back to back until all 4 exercises are completely done for it to count as 1 Round!  

Their are 3 Rounds total in this circuit!

Remember to start off with a weight thats appropriate and safe for you to use!

You will rest 45 seconds or up to 1 minute if needed once the round finishes and then move on the the next round!

EXERCISES:

1. KB Beast Hold: 30 second hold, each side

2. KB Under switch To Crab Hold: 16 reps total, 8 reps each side

3. KB Tri Pod Reach: 20 reps total, 10 reps each side

4. KB Beast Row: 16 reps total, 8 reps each side

Once you have completed all 3 Rounds you will move onto the The Beast Killa Flow

This is a combination of all 4 movements in 1 continuous motion!

The Beast Killa Flow will be done for 3 sets!

1. The Beast Killa Flow: 1 minute ON,  35 - 45 seconds REST!

Progression of: STATIC BEAST HOLD

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, put one hand on the kettle bell and the other on the ground, then drive your hand into the floor while rotating your arm outward, and from there pick yourself up 1 inch off the ground, keep your head neutral, and hold that position.

KB Beast Hold

Progression of: UNDER SWITCH & CRAB HOLD

Increase strength:  shoulders, back, and wrist. Also increases wrist 
mobility and opens up the chest. As well tis helps with coordination and balance.

Instructions:

In this one we will start in a beast position, from there you lift the opposite hand thats holding the kettle bell 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 pause and hold it for a second and then return back the same way by now lifting your opposite foot.

KB Under Switch To Crab Hold

KB Tri Pod Reach

Progression of: KB BEAST HOLD

Increase strength: Core, shoulders, hips, back, chest, and wrist. Also increases wrist mobility. Also increases the connection of you with the ground, tremendous challenge for you back and core muscles

Instructions:

Get yourself on the ground, hands, feet, and knees, bring your body over your wrists, put one hand on the kettle bell and the other on the ground, then drive your hand into the floor while rotating your arm outward, and from there pick yourself up 1 inch off the ground, keep your head neutral, and hold that position. From there the arm thats gripping the kettle bell you are going to perform  row.

KB Beast Row

When performing a flow it causes your body to attack multiple muscles all at once, it builds endurance, creates awareness, enhances creativity, it promotes fluidity, healthy joints. It builds strength, mobility, stability, and flexibility all at once. It also teaches you how to transition to other movements while in constant motion, and it builds your time under tension.

When performing flows with any load you are now creating more force and added tension to your muscles, tendons, and joints. Causing you to build a strong body in motion.

Instructions:

Kettle bell Beast Hold,  under switch to crab hold, tri pod reach, under swtich, beast row, repeat on other side.

The Beast Killa Flow

Circuit Blaster

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

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

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

The Beast Killa Flow Circuit Blaster

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!

The Beast Killa Flow Circuit Blaster

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