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Rolling prepares you with the essential. Whether crawling, walking, or running- efficient locomotion requires side-to-side weight shifting with rotation around a long spine.
Fundamentals are those things on which all others are built.
This Warm Up takes you through double kneeling, lateral rolling, single kneeling, and standing positions to refine and improve the transitions learned in early childhood.
For the Long Kneeling position, place the lead foot far enough in front of the trailing knee so that 90 degree angles are ...
For the Short Kneeling position, place the lead foot flat on the ground next to the trailing knee. Get your hips back, hee...
Side Kneeling transition- from an extended double kneeling positions, fully extend your left leg to your left side, push y...
Back Lying Hip Rotations
Glute Hip Ups
Kneeling Hip Hinges
Double Kneeling Twists and Tilts
Prone to Forward Reach
Single Kneeling Tilts and Twists
Arm Rotations, Arm Circles
Full Body Circles
Bent Over Twists
If you haven't trained in a long time, you can use this video as a stand alone workout until you'r ready to start with Novice Timed Sets.
Front Arm Swing with Squat
Back Arm Swing with Squat