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











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