Three Levels to Pause: -first pull off floor -first pull below knees -second pull above knees
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Subject: Mobility
T Spine Rib Opener
Bicep Strength
Bicep Curl Variations Incline Curls Magnus Curl Scott Curls
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Cervical Spine Tissue Work
Scalene Stretch Trap Stretch Levator Stretch
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Cervical Spine Exploration
Perform 10 reps in each direction: -flexion/ extension (yes) -transverse (no) -side flexion (maybe) -full rotations Cervical Spine Refinement Perform 10 reps in each direction: -Gliding forward and back -Side to Side -Circles
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Zercher Squat
This squat variation can be performed with: -barbell -band bag -atlas stone
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Downdog Updog Lizard Combo
This flow is a combo of: -Inchworm -Downdog -Lizard -Updog -Inchworm
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Reverse Tuck Sprawl Combo
This is a combination of: -Tuck Bunny Hop -Sprawl -Inchworm The combo performed forward, backwards or sideways.
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Kettlebell Beast Maker
The Beast Maker 1 Rep equals an entire cycle from below. Level 1 perform movements separately Level 2 perform movements in combination A1- 5 push ups A2- 5 renegade rows B1- 5 suitcase dead lifts B2-5 bent over rows C1- 5 seesaw press C2- 5 front squats
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