Name: Playbook - Sarah Herse - Full Body Flow Routine
Uploaded: 2024-03-20T21:08:54.983Z
Duration: 15 min
Description: Full Body Flow Routine

Diana

This routine is a mix of strength & stretching, designed to improve your posture, stability, blood flow & coordination.  Focus on engaging your core and using good form throughout!

A. Full Body Flow Routine x 3 Rounds
A1. Ground to Sky Reaches x 10 reps
A2. Squat Hold x 30 seconds 
A2. Downward dog to knee to both elbows x 5 reps/side 
A3. Side plank hold x 30 seconds/side 
A4. Glute bridge hold x 30 seconds 
A5. Bent hollow hold x 30 seconds 
A6. Child's Pose hold x 60 seconds (this is your rest period before next round)

A. Full Body Flow Routine x 3 Rounds:
A1. Ground to Sky Reaches x 10 reps
A2. Squat Hold x 30 seconds 
A2. Downward dog to knee to both elbows x 5 reps/side 
A3. Side plank hold x 30 seconds/side 
A4. Glute bridge hold x 30 seconds 
A5. Bent hollow hold x 30 seconds 
A6. Child's Pose hold x 60 seconds (this is your rest period before next round)

- With a shoulder-width stance 
- Reach down and touch the ground (as low as you can)
- Then reach up as high as you can to really get a good stretch.

Ground to sky reach

- Cross arms over chest or arms extended out in front of your body
- Push hips back and lower down until knees are 90 degrees or right below parallel 
- Hold position for recommended amount of time
- Be sure to keep core engaged and breathing the entire time

Bottom of squat hold

- Start in a plank position 
- Push through your hands and get into a down dog position with hips high in the air
- Then bring one leg tucked in and bring knee to both elbows
- Repeat with other side

Downward dog knee to both elbows

(5 reps/side - 10 reps total)

- Get into a side forearm plank on your right side, - stacking your right shoulder over your right elbow and your left hip over your right. 
- Lift your left arm up and reach your left hand under your body past your hips, rotating your torso. Bring your left arm back up to the starting position. This is one rep.

Side plank reach through

- Laying face up on the ground with your feet firmly planted and knees bent about 90 degrees
- Arms laying on the ground beside you thrust your hips up and squeeze your glutes.
- Hold for a few seconds and then lower back down

Glute bridge hold

- Lie on your back and extend your arms overhead. 
- Bend your legs so they are about a 90 degree angle and have your feet/calves off the floor 
- From there, tighten your core by drawing your ribs toward your pelvis and flexing your abdominal region.
Raise your head, shoulders, and upper back off the floor and hold for recommended time.

Bent hollow hold

*This is your "resting" period, really focus on breathing before you start your next round*

- Starting on all fours send your hips and butt back as far as comfortable while extending your arms out straight
- Should feel the stretch in your back and arms 
- Take a few deep breaths and stay in that position for a few seconds.

Full Body Flow Routine

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