Name: Playbook - Iris Salihagic - W1/D1 Beginner Flow
Uploaded: 2023-05-14T13:31:12.032Z
Duration: 30 min
Description: W1/D1 Beginner Flow

Amin Anderson

Keep your torso upright and your arms straight
Palms facing down
Bring one arm up, the other one down and at the very end of the motion, create a snapping sensation
This will give you fast-twitch accessibility, which will be required for some of the dynamic movements in the system
Do your best to keep your ribs in and avoid arching your back as you perform this powerful motion

Arm Snaps

As you descend into a squat, your arm comes down with your fingers lightly touching the floor
As you come up, arms snap next to the ears
Keep torso and head facing forward
Keep tight and hollow body
Create a snapping motion while keeping your ribs tucked in at the top

Squat Snaps

Beginner:
Holding onto a rig for assistance 
Lift onto your tip toes
Lower your body into a squat by bending your knees and leaning your body backwards
Push yourself back up

Intermediate:

Come up on your toes as you lean forward with your knees and hips
Lean your body backwards
Descend as low as you can without losing your balance
Squat and come back up

Sissy squat

Create a triangle shape with your body
Head low, hips high
Snap one leg with full extension, keeping it straight
Keep hips square

Down Dog Leg Iifts

Start on your hands and knees in tabletop
Slide your hands forward until your hips are stacked over your knees
Descend the chest and look forward
Make sure to take big breaths

Puppy pose

Lying face-up on the ground
Bring your feet in close to your butt
Place your hands by your ears with your fingers pointed down toward your toes
Lift your body using your legs and arms
Extend up as far you can
Lower yourself down and pull your head back so you pass your wrist

Bridge Push Up

Lay on the floor in a side-lying position
Bring both knees to the side as you stack one leg over the other
Place your hand on top of the top knee
Look in the opposite direction

Two Knee Twist

Legs extended in front of you
Bend your right knee, then twist your body over to the right side
Head facing the back of the room as much as possible 
And your elbow pressing into your knee to support the twist

One Knee Twist

Sit in a straddle
Raise one arm straigh next to your head and the other down towards your thigh
Bend your upper body in a reaching motion
Keep both arms straight and look at the ceiling

Side Stretch

While seated, open your legs to the sides
Bend at the waist and stretch forward

Straddle Pancake

Seated, spread your legs to the sides
Bend at the waist
Hands in front of you to assist going up and down

W1/D1 Beginner Flow

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