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
- 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
- Ankle Flexion/Extension
- Knee Flexion/Extension
- Hip Flexion/Extension
- Trunk Rotation
- Scapular Protraction/Retraction
- Shoulder Extension/Flexion
- Elbow Extension/Flexion
- 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