Flow Body Challenge

FLOW BODY is a 7-Day floor work program to build body stability, mobility and strength.

Every day we share a tutorial VIDEO on instagram for every topic that will fit your own floor flow. 

Hosts:
@movementchallenges

@tactivision

@angieinmotion

Sponsors:

@anita_since1886_official

If you would like to join us follow the handles and post your version, make sure you have an open account and add the hashtag #flowbody for the change to win the prizes.

Movement challenge: Flow body

DAY 1 WAVE 🌊UNLOAD | Spinal mobility

CAT/COW – 1×2 mins

Start on your hands and knees with your shoulders stacked directly over your wrist, and your hips directly over your knees.

Begin by Arching your back into Cow Pose: Inhale as you drop your belly towards the floor. Lift your chin and pull neck in as you gaze forward.

Broaden across your shoulder blades and draw your shoulders away from your ears.

Next, push through your shoulders, rounding your back into Cat Pose: As you exhale, draw your belly to your spine. The pose should look like a cat stretching its back.

Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.

Repeat 5-20 times, and then rest by sitting back on your heels with your torso upright.

SPINAL WAVES – 1×2 mins

Begin in child’s pose (toes tucked with feet hip width apart, sitting your butt into your heels and arms extended out in front of you).

Maintaining a posterior pelvic tilt (tailbone tucked under) your back rounded in a cat pose with your chin tucked. begin to bring your body forward until your shoulder stacks directly over the wrists.

Lower your body to the floor while untucking your chin, then with a slight arch in your lower back, begin to push away from your hands returning back to your child pose position.

BEAST UNLOAD- 3×10

Start on all fours with your arms stretched out on the floor as you press your weight back onto your heels. Keep your knees an inch off the ground.

Move your hips forward, keeping the hips 1 inch off the ground.

Body drives forward until shoulders pass the wrist line.

Keep knees and hips slightly flexed.

WAVE UNLOAD – 3×5

Start on all fours with your arms stretched out on the floor as you press your weight back onto your heels. Keep your knees an inch off the ground.

Raise hips towards the ceiling

Begin the wave, bringing the body forward

Allow the hips to drop down, bringing the spine into hyperextension (cobra pose with knees off the floor).

At the end of the movement bring the chin up to the sky.

Reverse the wave by tucking the chin and pressing into the ground to push back to starting position.

*Inspiration and movement drawn from the workings of

Mike Fitch and Greg Mihovich.

DAY 2 APE 🦍 REACH | Ankle conditioning

SEIZA SIT – 3x10x

Begin with feet hip width apart and sit back into your heels with your toes flexed.

Pull your knees into a squat position.

Drive your knees back down to the ground and untuck your toes so they are in plantar flexion.

Sit back into your heels.

Repeat.

APE REACH – 3x10x

Start in a deep squat with arms reaching forward,  and down and internally rotated (so that the thumbs point down and back of the hands pressed together.

Fold forward (head in between arms)

Shift weight from heels to toes

Extend the spine and externally rotate the arms as you switch to open position.

*Inspiration and movement drawn from the workings of

Mike Fitch and Greg Mihovich.

DAY 3 TRAVELING APE 🦍 | Shoulder stability & hip mobility 

SHOULDER STACKING – 1×1 min

Begin in a deep squat and place your hands on the ground in front of your body.

With elbows locked begin to shift your weight into your hands so that your shoulders stack over your wrist.

Experiment with different placements of the hands to get a feel for your weight distribution.

LAT APE  – 3×1 min (both directions)

Begin in a deep squat.

Place hands just outside of center so your left hand lines up in front of your right toe.

Straighten your elbows and drive into your hands as you lift your hips and kick out to the side with your right leg, landing softly on your left leg.

Shift your weight until it is centered between the two legs in your starting position with your weight back in your heels.

Repeat on the other side.

*Inspiration and movement drawn from the workings of

Mike Fitch and Greg Mihovich.

DAY 4 STRETCH WAVES 🌊 | Hip openeners

90/90 HIP ROCK – 1×1 min

Begin in a seated position with your left leg tucked in front so your knee is bent at 90° (the outside of it is touching the ground, pointing away from your body).

Bend your right leg so the inside of your knee is touching the ground and just about touching your left foot. Your knee should be bent at a similar 90° angle and trailing behind.

Position your chest over your left knee.

Continue switching back and forth

STRETCH WAVE – 1×1 min or as needed (each side)

Begin in a 90/90 position and line up your chest with the middle of your knee.

Sit up tall and fold forward over the front hip leading with the chin and the chest.

At the bottom position tuck your chin and roll your body back up to the top position.

Repeat in a wave like fashion.

INTERNAL HIP ROTATION – 1x10r (each side)
Begin in a deep squat.

Internally rotate your hip bringing your knee down to the ground.

ELBOW SCREW SHIN BOX – 3×1 min (both directions)

Begin in a deep squat.

Internally rotate your left leg followed by external rotation of the right leg until you’re in a 90/90 position.

Begin to roll over onto your side then follow through by rolling over to the other side.

Push back up into a deep squat position.

*Inspiration and movement drawn from the workings of

Mike Fitch and Greg Mihovich.

DAY 5  NDA| Lateral upper body conditioning

Lateral Pushup  – 3x10r

Begin in a deep squat position,

Place one hand behind your heel and the other hand in front of the toes of the same foot.

Straighten the opposite leg completely, and start lowering your head toward the ground.

*Inspiration and movement drawn from the workings of

Mike Fitch and Greg Mihovich.

DAY 6 TURTLE 🐢 MOVES | Core and upper body strength

TURTLE CHATURANGA – 3x30secs

Begin in a push up position with hand turned out.

Lower your body down half way with your elbows pressed to your sides.

Bring your knees in so that the are directly underneath the hips.

Hold this position to build strength.

TURTLE GLIDES – 3×1 min (each side)

Begin in a deep squat

With hand turned out place them on the ground and shift your weight forward into your elbows

Shift your lower body off to the side and push back up to a deep squat position.

Repeat.

*Inspiration and movement drawn from the workings of

Mike Fitch and Greg Mihovich.

DAY 7 TOTAL FLOW BODY ROUTINE

FLOW (Putting it all together) – 2 rounds (both sides)

DAY 1 WAVE 🌊 UNLOAD | Spinal mobility

DAY 2 APE 🦍 REACH | Ankle conditioning

DAY 3 TRAVELING APE 🦍 | Shoulder stability & hip mobility

DAY 4 STRETCH WAVES 🌊 | Hip opneners

DAY 5 NDA | Lateral upper body conditioning

DAY 6 TURTLE 🐢 MOVES | core and upper body strength

Feel free to play around with the order and come up with your own unique flow.

*Inspiration and movement drawn from the workings of

Mike Fitch and Greg Mihovich.

FLOW BODY is a FREE 7-Day floor work program to build body stability, mobility and strength. Join us!

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