Name: Playbook - Kait & Martin - Bodyweight Flow (Intermediate) ⚡️🔥
Uploaded: 2022-08-31T23:09:07.666Z
Duration: 45 min
Description: Bodyweight Flow (Intermediate) ⚡️🔥

This week’s workout consists of 5 animal flow specific movements to get your body moving and feeling better. But make no mistake, this is NOT an easy workout. It will challenge your strength, coordination, stability, mobility, flexibility, power and more!

Workout Details:
1. Front Step Throughs x 30s x 3 sets
2. Crab Reaches x 30s x 3 sets
3. Jumping Side Kick Throughs x 30s x 3 sets
4. Underswitches x 30s x 3 sets
5. Scorpion Reaches x 30s x 3 sets

*Regression to Front Kick Throughs
- Begin in “loaded beast” position
- take a power step, bringing the R/L foot forward, replacing the same side hand
- Retract the arm by pulling your elbow towards the hip
- Continue to step through the “window” - created between your opposite hand and leg
- Return Kick Through leg to starting position
- Return other leg to starting position 
- Altérnate sides

Front Step Throughs (Animal Flow)

*progression to Side Kick Throughs Version 1
- Begin in a beast position
- Continue by rotating to the L/R
- Rotate the foot that stays on the ground to point in the same direction as the leg kicking out
- the arm coming off the ground should be directed towards your face, with the palm facing away
- Point the toes of the leg extended as far as possible, and rotate at the level of thoracic spine
- Pull the elbow back as if shooting a bow and arrow
- Return to starting position
- Alternate sides

Jumping Side Kick Throughs (Animal Flow)

- Begin in loaded Beast position
- Press (L/R) knee against opposite wrist, staying low to ground
- Circle leg diagonally out and up
- Maintain 90 degrees at knee level, pull shin upwards towards sky
- Spine at this point should be extended, rotated and laterally flexed
- Return to loaded beast by reversing the movement
- Alternate sides

Scorpion Reach (Animal Flow)

- Set crab, feet placed at shoulder width or slightly wider
- Bring L/R hand off floor and bring elbow towards hip
- Initiate movement by lifting the hips and corkscrewing the base arm, finding 3-point bridge
- Extend at the hips
- Keep arm at 90 degrees, framing the head the entire way through 
- At top of movement reach the Framed hand onto base hand 
- Return to crab by retracting arm, lowering hips and back to crab

Crab Reach (Animal Flow)

- Set Crab position 
- Streamline rotation by going from Crab to Beast and back to Crab for a full repetition
- control speed of rotation throughout
- Alternate Sides

Bodyweight Flow (Intermediate) ⚡️🔥

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