Explosive Mobility Flow Breakdown!

Here's one of our favourite ground-based flows broken down into 4 easy steps so that you can master each movement!

This particular flow is perfect for increasing mobility, power, and agility, and especially beneficial for Jiu Jitsu and other combat sports.

STEP 1.
Shinbox Switch (8 Reps)
Cues: Maintain a straight spine throughout the exercise. If you find yourself arching forwards as you transition, place both arms (locked out) behind you as you switch to the opposite side. This will keep you upright. Keep a proud chest, with your shoulders down and back. Aim to keep both glutes on the floor throughout (don't worry if you can't, this is advanced). Try to keep you feet in the same position. If you find yourself shuffling forwards, this is due to tighter hips (continue to practice regularly to improve).

STEP 2.
Dynamic Mountain Climber (8 Reps)
Cues: As you place your foot next to your hand, make sure that you are actively pushing your leg into your arm, and vice versa, squaring off your hips, keeping your head in line with your spine, shoulders down and back, pelvis tucked under. As you switch over, make sure that your glutes stay low (this will be hard if your hips are tight). Exhale each time you place the foot by the hand, inhale to lift. Keep both arms locked out throughout

STEP 3.
Shinbox Switch to Dynamic Mountain Climber (6 Reps)
Cues: As soon a you finish the Shinbox Switch, place both hand down in front of your chest before you bring the first leg up. Make sure that your arms are locked out in order to support you, directly under your chest, for when you transition into the Mountain Climber. Keep hands placed firmly on the floor until you are back in your Shinbox position, and then lift the hand so that you can Shinbox Switch to the opposite side. Inhale to Shinbox Switch, and exhale to bring the leg into the Mountain Climber.

STEP 4. [THE FLOW]
Shinbox Switch to Dynamic Mountain Climber to Step Through (8 Reps)
Cues: From your Mountain Climber position, keep your pelvis tucked under and engage your core. Start to lift the leg that is behind you, and take it through the middle of your chest, lifting up your torso, and taking the opposite arm (the one that is pushing into your bent leg) off the floor, elbow pointing behind you, forearm in line with your chest. Straighten the leg out in front of you, horizontal to the floor, toes pointing forwards (you should be in an L shape), still lifting your torso, tall through the crown, with a proud chest. Your glutes should be and inch or so off of the floor. Inhale and replace the leg back behind you (Mountain Climber position), and repeat the flow on the opposite side.

For more flow breakdowns and mobility drills, check out my IG pages!
https://www.instagram.com/steph.rose.phase6/
https://www.instagram.com/phase6fitness/

Flow breakdowns are also featured in our Online Bodyweight and Unconventional Tools Workout programs:
https://www.phase6fitness.com/plans-pricing

Видео Explosive Mobility Flow Breakdown! канала Steph Rose