be free by taking time to move freely as you prepare for
TRANSCRIPT
BE FREE by taking time to move freely as you prepare for the
group to set.
BE YOU by conducting 10 GREAT DIAPHGRAMIC BREATHS!
BE MOBILE and Perform 1A and 1B for 30 seconds each and
repeat. Once done for a total of 2x, perform 2A and 2B the same
before doing 3A and 3B.
1A Bounding to Plank 2A Butt Kicks 3A Lunge Pick Ups
1B Single Leg Kick 2B Standing Hip Circles 3B Squat Pick Ups
BE STABLE by performing 1A and 1B for the listed
repetitions focusing on being disciplined from allowing
the body to move unintentionally. Perform 1A then 1B
before repeating a second time.
1A Alt Hip Bridge – 5x each side
1B Scapula Push Ups – 8x sd
Lie supine with your knees bent.
CHECK YOUR GEAR! Drive your feet
into the ground as you explode
your hips forward simultaneously
raising one bent knee up and foot
off the ground. Control your foot
and knee down as you lower your
hips. Alternate sides. Exhale as you
explode and inhale as you control.
Lie prone on the ground with hands
close to body and toes into ground.
Push into your back so that you come
off the ground. CHECK YOUR GEAR!
Keeping soft elbows and your hands
under your shoulders, press your
hands down into the ground so that
you begin to press into the space
between your shoulder blades. Hold
this briefly before releasing this
tension. Exhale as you press into your
back and inhale as you release this
tension.
BE THE F.L.A.M.E by performing 1A for 40secs rest
for 20secs before moving to 1B for the same.
Repeat 3x.
1A RBT Bent Over Row to Deadlift
1B Eccentric Push Ups
Stand upright with Resistance
Band doubled and under feet.
Control hips back and grab onto
the loops. CHECK YOUR GEAR!
Pull open your chest keeping
elbow close to sides before
controlling loops back down and
exploding your hips forward!
Exhale during pulling open chest
and exploding hips forward.
Inhale as you return to start
position.
Lie prone on the ground. Drive toes
into ground and hands into ground.
CHECK YOUR GEAR! Press into your
back to explode to an upright
position. Drive your hands and toes
into the ground as you slowly allow
yourself to lower to the ground
under control! Exhale as you
explode and inhale as you return!
BE THE F.L.A.M.E by performing 2A for 40secs
before resting for 20secs and doing same with 2B.
Repeat this 3x.
2A Bear Hug Clean to Bear Hug Squat
2B Skipping
Stand upright with USB
between legs. CHECK YOUR
GEAR! Control hips back and
grab under outer shell. Drive
hips forward pulling USB into
body. Control hips downward
before exploding hips forward
to come upright. Lower USB and
perform again! Exhale driving
and exploding hips forward.
Inhale during control.
Stagger your stance with one
foot forward. CHECK YOUR
GEAR! Drive your front foot into
the ground while exploding your
hips forward and back hand
towards the sky. Come down
under control with opposite foot
forward now. Repeat. Exhale as
you explode your foot into the
ground and inhale as you
prepare to drive your foot into
ground.
Group -Position group in a circle on all fours with
one person in the center holding a medicine ball.
The outside group should begin crawling to one
direction facing the center. The person in the
center will pass the ball at random after stating
something they are thankful for. One person on the outside will catch the ball and
return it after saying something they are thankful for. Repeat this for 60-90sec.
Solo – Perform crawling ups downs for 60sec. As you recall something you are
thankful for, come back up to standing briefly then go back down. Once done with
the 60sec rest for 30sec. Repeat this 3x.
BE RESTORED by performing 1A through 1E each for
approximately 1 minute each on both sides as
applicable.
1A Hip Quad 1B Hip Quad Rotation 1C Maju Rock
1D Cobra to Child’s Pose 1E Down Dog to Standing