Grant

Love having an opportunity to train your style and improve my performance. Great content!!!

Isaac

Digging it! It’s like yoga for those who don’t like to hold still! Good mix of mobility and strength!

Scotti Stephens

Corina

Today is a full body workout designed to challenge the stability and mobility of every joint complex!

With this in mind we cannot afford to move without intention and quality of movement in mind.

Breathe!

Take the time to prune your system y'all!

We are gonna hit each movement in a circuit fashion, one after the other, and then allow yourself to go back through the movements again for 2 rounds total.

Prioritize:

1. Arms locked out the whole time.

2. Knees stay constantly driving into the ground and creating tension.

3. Think about rounding each vertebrae one at a time as your roll forward and back.

Kneeling Spinal Wave

Prioritize:

1. Rotation happening from the hip, knee and ankle.
2. Chest and shoulder can come up off the ground but try and keep them square and close to ground.

Scorpion Stretch

Prioritize:

Arms staying locked out the entire time.

Keep your ribs and belly button tight and connected the entire movement.

Do not allow your upper body or lower body to rotate from your start.

Rotate from the shoulder and shoulder blade in the middle position.

OH Shoulder CARs

Prioritize:

Arms staying locked out.

Hips and shoulder staying in the same height/level so that spine stays neutral.

Full MTN. Climber Twist - Half Kneeling Twist

Prioritize:

Soft bend of knee in planted leg.

Locking your leg out is priority. Don't compromise to get your circle higher.

Standing Single Leg Hip Circles

Prioritize:

Rib cage and belly button staying tight and close together.

Booty cheeks are squeezing.

Arms stay locked out and shoulders are pulled down from ears.

Standing OH Shoulder Circles

Warm Up Protocol

Alright y'all, 6 movements, one right after the other and then we take a break!

If you need to, watch the video a couple times to grab the movement down, and then we can pick up the pace.

Prioritize:

Your posture being your priority; chest and shoulder blades staying proud!

Utilizing the wall or a foam roller to help you safely load your hips.

Breathing as you move.

Lateral Lunge - Cossack Flow

Prioritize:

Hips and knees staying low to the ground as you beast travel.

Travel 3-4 steps forward, then allow yourself to Front Kick Thru.

To underswitch, bring your bent knee underneath your body into a child’s pose.

Beast Travel to Front Kick Thru

Prioritize:

Driving your knees out towards the side wall and behind your body.

Chest and shoulder blades stay proud.

Slowly load onto your toes and driving the heel up to the ceiling

Sumo Shifts

Prioritize:

Keeping your arms locked out as you drive up to a downward dog.

Soft bend in both knees to ensure your pelvis is extended up to ceiling.

Once you’ve reached downward dog, the slowly drop to elbows.

Bear Squat to Elbow Drop

Prioritize:

Keeping your arms locked out as you contact the ground.

CONTROL your deceleration from side-to-side.

Focus on keeping hips square to the side walls as you come to your end range.

Acceleration Side Kick Thru

Circuit de Torture 😏

3 movements! Back to back to back!
The goal is to finish with about 20 seconds left before your next round!

Adjust the reps as needed!

Prioritize:

1. Shoulders and Chest stay proud and pulled back and down from ears.

2. Front toes and knee stay facing forward.

3. Back knee angles towards the side wall.

**Reps are per individual side.

Dragon Squats

Prioritize:

1. Low back stays melted into the ground. 
2. Belly button and rib cage line stay tight.
3. Lock out your lengthening leg all the way from your body. 
4. Rotate from the shoulders and keep them off the ground.

**Reps indicate per side.

Bicycles

Prioritize:

Shoulders, Hips, and Knees all stay stacked vertically over one another.

Chest stays proud; rib cage stays connected to your belly button.

Landing softly.

*reps are total of both sides

Split Stance Jumps

EMOTM FINISHER!!

It's time to decompress y'all! 

As always, make your breathing your priority to help ensure your recovery process!

Prioritize:

Knees constantly driving apart from each other.

SLOWLY open up your hips/knees into the middle position.

At middle position, get tight by driving your elbows into your knees.

Hold in the middle for 10 seconds before switching sides

90’ 90’ Bear Transition

Prioritize:

1. Booty stays flat as you switch sides.

2. Whichever foot is in front of you bent, place that same side hand flat on the ground to ground your Tripod.

3. Actively drive your back knee into ground as you drive the hips forward.

Shinbox Tripod Extension

Prioritize:

Hips staying over your knees.

No elbow contact with the ground.

Pinky actively driving into the ground!

Twisting Angled Lat Stretch

Prioritize:
**knees bent, feet flat.

1. 4 second inhale
2. 2 second hold your breathe
3. 4 second exhale
4. 2 second hold your breathe 
5. Repeat this cycle for 2 minutes.

4-2-4-2 Breathing

Cool Down

Full Body Giddy Up 🤘🏽🤷🏽‍♂️

Blaise

Kettlebells and Bodyweight

It was so great! Really helping during quarantine, keeping us moving!

Elaine

Chilly

Hips and Low Back Rejuvenation!

Stephen

Tough! Had to modify iso chest holds to 30 seconds, but all else as prescribed. Great session!

Travis

Bodyweight HIIT 😵😏

Justin

Recovery Day

This was my first time trying one of your workouts after taking a few months off recovering from a herniated disk. It was exactly what I needed. Thank you!!!

Patrick J. McDonagh

Bodyweight Freak 😵

Efi Eleftheriadi

Good stuff!  I’m a cyclist with extremely tight hips (one really bad) and your exercises seem to literally hit the spots that need work for me

Abu Sesay

Spine and Joint Decompression Workout!

Gaël Nong

Joanna Langenbacher Leary

Very nice I always get my sides mixed up and I am very dominant on one side something I need to work on. Keeps me thinking.

Luke

Ground Warrior Training 🐒

Hey ! Thanks for sharing your knowledge. It was super interesting doing new moves. It took me much more than 35 mins because of that but im getting it. 5 stars because you did a GREAT job explaining form, which is so important. The only thing that could be even better is if you could explain what to do if qe cant do it like you. For example, on the 3rd movement of the first circuit, I wasnt sure if either i had not understood the form, or im not as flexible as you, because i kept looking at myself in the mirror and couldn’t do it like you, but im pretty sure it is not the form but my flexibility, so if that is true it would be helpful if you could say (like you said with the sumo squat) something like: “make sure to keep your shoulder blades together and back straight, dont compromise that to try and change legs quickly or get your front foot farther in front, with time you will get it there.

Also, on the 2nd circuit the position that looks kinda like a table top but looking upwards, that was super difficult, again i guess its because of lack of flexibility, but even doing it hiper slowly, I could not do it. My wrists wouldnt let me put my fingers pointing back, and for some reason I cant manage to put my hips between my forearms and elevate them without shrinking my spine, literally i felt like my arms were too short, so also on that movement, perhaps a bit more detail and explanations on progressions would be awesome.

Im super happy to help so if YOU have any more questions about my experience, just ask me .

Thanks!

Full Body Giddy Up 🤘🏽🤷🏽‍♂️

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