DAY 5 - FLOW BREAKDOWNS
OPEN-CHAIN MOBILITY WARM-UP:
[1 Round to be completed before each workout to prime the joints]
FLOW BREAKDOWN 1:
[2-3 SETS - 60 SECONDS REST IN BETWEEN SETS]
1. FULL BODY SPINE WAVES (6 REPS)
Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, slowly start to lift your glutes into the air, until both legs are straight (down-dog position), and then tuck your pelvis and start to round your spine, starting with your lower back, middle back, scapulas and shoulders. Once you reach your shoulders, you should start to lower your hips slowly to the floor, unraveling your spine, with your head being the last to come up (cobra position). To reverse the wave, start by tucking the head first, and then rounding the shoulders, scapulas, middle back until your glutes are sitting back on your heels (1 Rep).
2. ALT. MOUNTAIN CLIMBERS (6 REPS)
Start in a loaded position. Lift one leg up to a Mountain Climber Position, keeping the back leg as straight as possible. As your leg comes up, reach the same arm back (bent at the elbow), pointing forwards to create opposition. On your next inhale, replace the leg back to a loaded position, & repeat on the other side.
3. FORWARD KICK THROUGH (6 REPS)
Start in a 'loaded' position - on your toes, sitting back on your heels with both arms reaching out on the floor in front of you - head facing towards the floor. On your next exhale, jump one leg forward (ie. left leg) and plant the foot on the floor (this is your 'lever' leg), whilst simultaneously 'Kicking Through' with the opposite leg (i.e. right leg), straight out in front of you, with your toes pointed and your leg horizontal to the floor (not feet towards the ceiling). Draw the same side arm back (i.e. right arm), bent at the elbow, in line with your chest, fingers pointing forwards. Posture up; Tall through the spine, proud chest, shoulders down and back, stabilizer arm locked out (no dipping in the elbow) for a strong structure. Make sure that the hip of the leg that is 'Kicking Through' (i.e. Right leg) is close to or touching your hip (so that your torso and leg is at a 90-degree angle). Inhale and jump the legs back to a loaded position, and exhale and repeat on the opposite side.
[2 SETS - 60 SECONDS REST IN BETWEEN SETS]
1. SPINE WAVE > MOUNTAIN CLIMBER > STEP THROUGH (6 REPS)
Sit back on your heels with your arms reaching out in front of you on the floor. Keeping your head tucked in, start to push your glutes up towards the ceiling, until both legs are straight (down-dog position), and then tuck your pelvis, engage your core, and start to round your spine vertebra by vertebra, starting with your lower back, middle back, scapulas and shoulders. At this point, lift and place your right foot down by your right hand (Mountain Climber position). Once the foot reaches the hand, and the knee meets the armpit, lift the back leg and take it through (in line with your chest) your middle, ‘Stepping Through’, lifting the same arm as the leg comes through, elbow pointing backward in line with your shoulder, toes pointed towards the ground, hip in line with your stabilizing arm (not far away, as this puts pressure on the shoulder), the shoulder should be stacked on top on arm/hand, and then replace that leg back behind you into the Mountain Climber position.