DAY 5 - FLOW BREAKDOWNS
FULL BODY JOINT MOBILITY WARM-UP:
[1 Round to be completed before each workout to prime the joints]
FLOW BREAKDOWN 1: 2 SETS [MINIMAL REST]
(Complete before performing Flow 1)
1. SHINBOX SWITCH (8-10 REPS)
From a seated position, bend both knees and place feet hip-width apart (place both hands behind your back if you're struggling to maintain a straight spine or find that your feet are shifting whilst you perform the Shinbox). Drop both knees to one side, front toes stay in line with the back knee, drive both glutes down, stay tall through the crown. Replace both legs back into a seated position and then continue to alternate dropping both knees down to the side.
2. MOUNTAIN CLIMBERS (10 REPS, ALT.)
Sit back on heels (on your toes), with your arms reaching out in front of you, actively ‘spreading the floor apart’ with your hands and toes, shoulders down and back, away from your ears. Scapulas engaged. Tuck the pelvis to allow the right leg to lift, and place your right foot next to your right hand, lengthen and straighten your spine by un-tucking your pelvis and drawing your shoulders back. Square off the chest and hips so that they are facing forwards-fighting any rotation. Make sure that the right arm is pushing into he right leg and vice versa. Replace the leg and sit back onto your heels to re-set. Continue to alternate sides.
3. STEP THROUGHS (6-8 REPS)
From your Mountain Climber position, lift your extended back leg and thread through it through the middle, extending it out in front of you, leg horizontal to the ground, foot flexed. Remove same side arm and made a fist, keeping your arm horizontal to the floor and in line with your chest (elbow drawn back behind you). Make sure that your hip has not gone past your stabilising hand (arm should be locked out, and your shoulder should be back and away from your ear). Maintain a proud chest, and fight the rotation by squaring off your hips and chest to face forwards. Re-set by threading the extended leg back through, into a Mountain Climber Position. Sit back on your heels, and repeat on the opposite side.
[Regression: Sit Throughs (8-10 Reps, Alt.)]