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) 

MOVEMENT 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.

MOVEMENT 2

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.

MOVEMENT 3

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.)]

FLOW 1:​  3 ROUNDS  [60 SECONDS REST IN BETWEEN ROUNDS]

FLOW 1

SHINBOX SWITCHEROO > STEP THROUGH (6 REPS, ALT.)

Start in a seated position with a proud chest and shoulders down, away from your ears, with both knees bent, feet hip-width apart. Drop both knees down to one side into a Shinbox position, turn your torso to face the direction of your knee, and place your hands either side of your front knee. From here, drive your weight onto your upper body and 'float' both legs up from the floor, bring your back leg up to meet the outside of your hand, and your front knee to extend back so that you are in a Mountain Climber position. Straighten/lengthen your spine, engaging the scapulas, keeping your head in line with the spine.  Replace both legs exactly how they were (Shinbox position), by once more driving your weight onto your upper body, allowing the legs to 'float' back into position. From there, lift both knees up to your seated position, drop them down to the opposite side, and then repeat.

FLOW BREAKDOWN 2:​  2 SETS  [MINIMAL REST]

(Complete before performing Flow 2)

MOVEMENT 1

1. DRAGON SQUAT (6 REPS, ALT.)

From standing, take your right leg behind, and to the side of your left leg, placing your toes as far out to the as you can reach, keeping the torso square to the front. From here, staying tall through the crown, start to squat down (staying on the toes of your back foot). Once you have lowered as far as you can (maintaining a straight spine), push through both feet, engaging your glutes, back up to standing, and then repeat on the opposite side.

MOVEMENT 2

2. SHIN SLIDE (6 REPS, ALT.)

Start in a deep squat position, reach your right hand over to the left side, slide the right leg through the middle of your stabiliser arm and leg, keeping the shin horizontal to the floor until you are in a Shinbox position. From here, take your left leg around your right knee, so that your left foot is in front of your right knee (left knee facing the ceiling). Push your weight onto the left leg and unravel yourself so that you are back in a deep squat position. Repeat on the opposite side by reaching this time with your left arm.

FLOW 2:​  3 ROUNDS  [60 SECONDS REST IN BETWEEN ROUNDS]

FLOW 2

DRAGON SQUAT TRANSITION > SHINBOX SLIDE (6 REPS, ALT.)

From standing, take your right leg behind, and to the side of your left leg, placing your toes as far out to the as you can reach, keeping the torso square to the front. From here, staying tall through the crown, start to squat down (staying on the toes of your back foot). Once you have lowered as far as you can (maintaining a straight spine), stay low and unravel so that you end up in a deep squat (facing in the opposite direction). From here, reach your right hand over to the left side, slide the right leg through the middle of your stabiliser arm and leg, keeping the shin horizontal to the floor until you are in a Shinbox position. From here, take your left leg around your right knee, so that your left foot is in front of your right knee (left knee facing the ceiling). Push your weight onto the left leg and unravel yourself so that you are back in a deep squat position, and come back up to standing. Dragon Squat to the opposite side and repeat.

FLOW BREAKDOWN 3:​  2 SETS  [MINIMUM REST]

(Complete before performing Flow 3)

MOVEMENT 1

1. HALF ROLL > FIGHTERS STANCE (6-8 REPS, ALT.)

From a seated position with both knees bent, hands on knees, roll back, and on the return, extend one leg horizontal to the floor as you come back to a seated position. Place the same side hand on the floor beside the hip of your extended leg. Lift the extended leg and take it behind you, planting the foot on the ground. Stay Low in your Fighters Stance, keeping the opposite hand close to your chest, protecting your face. Replace the leg, sitting back on the floor, grasp both knees once more with your hands, roll back and this time extend the opposite leg, and repeat.

MOVEMENT 2

2. HALF ROLL > STAND (6 REPS)

From standing, squat down until you're almost sitting on the floor, place both hands on your knees and roll back, keeping your knees tucked into your chest. Use the momentum from your roll to drive your weight onto both feet as you return (plant the feet hip-width apart), engaging your core and glutes, and push yourself up to standing. If you cannot yet perform this roll to stand, instead, do a roll to deep squat or even to a seated position until you build up the lower body strength to come to standing.

FLOW 3:​  2 SETS  [60 SECONDS REST IN BETWEEN SETS]

FLOW 3

HALF ROLL > FIGHTERS' STANCE > HALF ROLL > STAND (6-8 REPS, ALT.)

Start in a seated position with both knees bent, hands on knees, roll back, and on the return, extend one leg horizontal to the floor as you come back to a seated position. Place the same side hand on the floor beside the hip of your extended leg. Lift the extended leg and take it behind you, planting the foot on the ground. Stay Low in your Fighters Stance, keeping the opposite hand close to your chest, protecting your face. Replace the leg, sitting back on the floor, grasp both knees once more with your hands, roll back, and on your return plant both feet on the floor, push yourself up to standing. Squat back down and repeat the roll, this time with the opposite leg extending.

WORKOUT COMPLETE