Stretch, Move & Flow Replay (May 30, 2023)
Stretch, Move & Flow Class Replays
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45m
Prep:
~60s of each:
- Neck rotations
- Hip circles
- Arm circles
- Spiderman complex
- Spine reach/twists
- Ankle circles
- Wrist circles
Review:
- Side kick through
- Scorpion reach
- Beast reach → Front step
Mini Flow:
- Set beast
- R leg side kick through
- R leg scorpion reach
- Set loaded beast
- R leg beast reach
- R leg front step
- Return to loaded beast
- Slide to beast
- Repeat opposite side
Standing/Laying Intervals:
3x 30-45s of each:
- Prone lying swimmers
- Rolls into combat shifts (OR rolls only and/or 90/90s)
Floor / Movement Exploration Sequence #1:
- 2 Steps spiderman bear
- 2-4 Steps bear
- Underswitch to crab
- 2x 2-4 Steps crab + Crab reach
- Underswitch to bear
- Repeat
Floor / Movement Exploration Sequence #2:
Movement "Squares"
2-3 x Straddle frogger (forward movement)
2-3 x Monkey (lateral movement)
2-3 x Backwards bear (backwards movement)
2-3 x Monkey (lateral movement)
Cool Down:
- Gorilla wrist stretch
- Seated pike
- Seated skin-the-cat
Up Next in Stretch, Move & Flow Class Replays
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Stretch, Move & Flow Replay (May 11, ...
Prep:
- Straddle/pancake with reaches
- Hip waves
- Arm reach through + sky reach, per
- T-spine wall openers
- WristsAnimal Flow:
- Set crab
- R arm crab reach
- Return to crab
L leg underswitch to loaded beast
R leg front step
Return to loaded beast
L leg front step
Return to loaded beast
Unl... -
Stretch, Move & Flow Replay (March 28...
Prep:
- Seated spinal twists + seated chest opener
- Single leg straddle / pancake w/ reaches
- Laying hamstring floss, per side
- Scorpion twists, alternating
- Wag the tails
- Wrists3 x 30s Intervals:
- Beast upper-only limb lifts
- Low squat heel lifts / shifts
- Elbow (modified beast) slide... -
Stretch, Move & Flow Class Replay (Fe...
Follow along as we go through stretching and mobility work (details below). As always, rest as needed and adjust movements based on where you're at. Quality is ALWAYS priority.
This class starts with some head-to-toe stretching, followed by these three sections:
Section #1: Animal Flow Interva...
