Bodyweight Low Impact Flow!

No equipment needed - can perform anywhere and anytime!

Sometimes you need to take a break from the weights and allow the body to move freely, exploring new motions and awakening muscles that may not get as much attention as the others!

For movement/muscle breakdown check below!

2 - 3 sets | 30 seconds each

Circuit:

- Down Dog to Chaturanga

- Child Pose to Kneeling Push Up

- Dynamic Child Pose to Alternating Runner Lunge

- Dynamic Child Pose to Pull Through w/ Reach

- Deadbug Roll to Crab

- Deadbug Roll to Single Leg Crab

- Crab Alternating Knee Marches

- Alternating Crab Reach

Movements Used:

- Ankle Flexion/Extension

- Knee Flexion/Extension

- Hip Flexion/Extension

- Trunk Rotation

- Scapular Protraction/Retraction

- Shoulder Extension/Flexion

- Elbow Extension/Flexion

Muscles:

- Ankle Extension: Peroneus Longus | Brevis | Triceps Surae

- Ankle Flexion: Tibialis Anterior | Extensor Hallucis Longus | Digitorum Longus

- Knee Flexion: Bicep Femoris | Semitendinosus |Semimembranosus

- Knee Extension: Vastus Lateralis | Medialis | Intermedius

- Hip Flexion: Psoas | Iliacus | Rectus Femoris

- Hip Extension: Gluteus Maximus | Semitendinosus | Semimembranosus

- Trunk Rotation: Erector Spinae | Transversospinalis Group | Internal & External Oblique

- Scapular Retraction: Mid Trapezius | Lower Trapezius | Rhomboids

- Scapular Protraction: Serratus Upper | Middle | Lower

- Shoulder Extension: Latissimus Dorsi | Posterior Deltoid | Teres Minor

- Shoulder Flexion: Anterior Deltoid | Pectoralis Major | Coracobrachialis

- Elbow Extension: Tricep Long Head | Medial Head | Lateral Head

- Elbow Flexion: Bicep Brachii | Brachioradialis | Brachialis

Music: Harmony

Musician: @ikson