Name: Playbook - Cristian Plascencia - Ground Warrior Training 🐒
Uploaded: 2021-01-18T11:45:33.236Z
Duration: 45 min
Description: Ground Warrior Training 🐒

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

Great session for the start to the week! 👍

Michael Olague

Today is all about becoming comfortable moving on the ground!

By moving on the ground, you are sending your brain and body more information! This information is building the awareness you have or lack with your body!

So with this in mind, don’t forget to breathe!

It's simple y'all!

5 movements, performed one after the other, for 4 rounds!

There is no rest! Don't worry, the exercises are aimed not to kill your heart rate but to help facilitate a more mobile you!

Prioritize:

Your booty constantly driving behind towards your toes.

Breathing as you pinch!

Palms flat, arms locked out, and shoulder blades pinching together, and rolling off your back.

Toes flexed into the ground.

Child's Pose T-Spine/Scapula Pulses

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. Slowly, controlling each segment of your spine as you rotate.

2. As you drive from your back to your chest, your arm is constantly reaching up and out at a 45 Degree angle.

Modified Scorpion Stretch

Prioritize:

Ribs and belly button staying tight

Long spine!

Rotation of the arms should happen and intimate from the shoulder blades.

Shoulder Swimmer Stretch

Prioritize:

Finishing the rep in both directions.

Arms staying locked out.

Ribs and belly button staying tight and connected.

Quadruped Hip Circle

Spine and Hip Warm Up

6 movements!

Back to back!

Then we take a rest break!

Of course, if you need more time to rest between exercises then by all means do so!

Take the time to grab the form, then we can pick up the pace!

Prioritize:

Arms staying locked out for both movements.

Keep the knees tight to the ground as you rotate thru to your Tripod Extension.

Focus on keeping rib cage and belly button tight and connected.

Knee Thrus to Tripod Extension

Prioritize:

Keeping your spine vertical and neutral!

Slowly loading onto your ankle.

If you don't feel comfortable standing on top of you ankle, then only load your leg as much as possible, then go back to the ground.

Knee Thru- Ankle Rock-Flamingo

Prioritize:

Landing on each leg with a soft bend in the knee and ankle flat on the ground.

Completing 5 hops/lands on each leg before sprawling. 

Arms locked out during Sprawl.

Single Leg Skiers (x5) - Burpee Sprawl

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:

Starting in a Sumo Squat position.

Rotate the feet then knees then hips then upper body between each rep.

Revolving Sumo Squat

Prioritize:

Arms staying locked out the whole time.

As you go to Sprawl, bring one leg underneath your body to switch.

As you go back to mobile Table, bring one leg under and across your body as well.

Mobile Table to Burpee Sprawl

Movement Circuit 1

Oh yeaaaaa!!!

10 minutes - 10 rounds Y'all!

3 movements, back to back to back, then we rest.

Of course, if you need to cut down the rounds then by all means go ahead!

The goal for this set is to allow yourself AT THE LEAST 20 seconds of rest before you start your next round!

And of course, if you need to take the rep count down or up for each individual exercise then please do!

Prioritize:

1. Your spine staying stacked vertically as you drop down and lift up.

2. Knees should stay over your knees as you bend outwards.

3. Shoulders and Hips stay aligned over each other.

Sumo Squats

Prioritize:

Keeping your hips and shoulder moving together.

Not allowing your hips to hike up towards ceiling.

Tall spine and proud chest in your squat.

Tactical Quad Press

Prioritize:
1. Locking out the arms for the rotational leg thru
2. Catching yourself in a low plank with soft elbows
3. Rib and belly button on a line as you squeeze your butt into the ground.

Reps are per side.
(You can always increase or decrease)

Leg Thru to Low Plank

EMOTM

It's time to decompress y'all! 

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

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:

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:

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

Ground Warrior Training 🐒

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

Isaac

Bodyweight HIIT 😵😏

Justin

Recovery Day

Grant

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!

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

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

Scotti Stephens

Full Body Giddy Up 🤘🏽🤷🏽‍♂️

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!

Ground Warrior Training 🐒

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