Read

• “How to Improve Locomotion for Strength and Agility”  (GMB Fitness)

Ground based movement SEQUENCES combine 2-4 exercises to create a pre-planned series of movement.

You know what’s coming next in the sequence, and your objective is to refine the technique of each movement while doing your best to create SMOOTH and confident transitions

Ground based movement sequences are challenging (yet highly beneficial) because you’re moving your body in and out of several planes of motion in every sequence.

Your body is constantly taking in information, navigating body positions, re-calibrating, adjusting on the fly.

This type of free flowing exercise is a big MISSING ELEMENT with most workout regimens.

Exercise Instruction

• Forward Beast Crawl, Underswitch, Crab Walk
• Side Kick Through, Underswitch, Crab Reach
• Forward Traveling Ape + Underswitch + Static Crab
• Lateral Traveling Ape + Lateral Push Up
• Scorpion Series
  • Scorpion 
  • Scorpion to Cross Body Knee to Elbow
  • Scorpion + Turn Over
  • Scorpion Turn Over + Underswitch + Side Kick Through
• Hollow Body Hold Variations

Activity

• CAR’s Warm-Up

• Workout