This quick and simple ground movement flow is a great routine to build core strength while also prioritizing mobility in the spine, hips, knees and ankles in just 5 minutes.
Getting down on the ground is an incredible way to restore natural movement and this flow is a great one for athletes of any kind, especially in bjj and wrestling. There are a lot of movements that build off of these three moves covered in the video so master these and you will be able to progress to more challenging rolls, get ups and other ground movements.
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PROGRAMS
Primal Movement Program (Bodyweight Strength and Mobility and Coordination) - bit.ly/3wuPA4W
Get Back in Shape in 45 days (Strength, Cardio, Recovery) - bit.ly/4aEf8ut
SOCIAL MEDIA
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PRODUCTS
Smoov Hacky Sack - etsy.me/3QMnPeZ
Round Yoga Mat - bit.ly/3Pfpjg6
00:00 Intro
00:21 Back Roll
01:14 Back Roll to Figure 4
02:00 Back Roll to Figure 4 Lunge
03:20 Guided Flow Routine
04:54 Free Movement Resources