Jakob | Move or Die
@moveorperish
Animal Flow Practice builds a unique physique! Become strong & mobile while moving in interesting ways! Incl. 6 flows for all levels. Do them in the garden for guaranteed neighbor confusion!
I. Quadruped Walk - Contra - Start in a Quadruped Position - Hips are about shoulders height - Start walking in a contralateral pattern - Opposite Side Hand and Feet work together - Do this in all directions Back and Forth and to the Side Accumulate 15 Steps in every direction
II. Lateral Lizard Crawl - Start with the rear hand - Position it and step through with the rear leg - Rotate on the other edge of the rear foot - Come back up on the second side - Add a Push Up for further challenge Do 3-5 Reps per Side / 3 Sets / Rest as needed
III. Step Crab Start from a Squat Position ( High or Low) Enter laterally by reaching with the back arm. Build a base of support with both arms. Now step through to the other side on the inside. Look for details in the video. Do 5 Reps per Side / 3 Sets / Rest as needed
IV. Cross Step Start like in a Crab reaching with one arm and building a base of support with both hands. Now travel with a little hop that brings the rear leg across the front leg, touching the inside of the front knee with the knee of the rear leg. Also, cross the hands when moving along. Bend a little in the elbows so you can come out of it smoothly again. Do 5 Reps per Side / 3 Sets / Rest as needed
V. Role Step Think of it as a very low cartwheel. The pattern is: Hand Hand Foot Foot Reach laterally with the "front" hand. Place the rear hand beside it and build a base of support. Now travel to the other side of your base. Feet stay close to the floor. As a regression leave both hands and feet on the floor and slide with the toes (socks if working indoors) over the floor. Work slow and controlled . Do 5 Reps per Side / 3 Sets / Rest as needed
VI. Rotational Low Bridge - Start in a Squat - Bring the weight on your hands after extenting them - Now step with one leg over the other - Place it and rotate on the pisiform of one hand Do 5 Reps per Side / 3 Sets / Rest as needed
This tutorial is unique on X. Consider bookmarking it. Share if you want to see more like this in the future. MOVE or DIE, Jakob