Concept #2 - Spirals + Locomotion
Spirals & Locomotion - Concept #2
In this concept, we'll explore WHY Spirals + Locomotion is important and the movement drills that follow are the HOW.
Movements we will be exploring...
Lizard Crawl
Baloo Crawl
Kneeling Crab Reach
Kneeling Coil
Power is in Spirals & Locomotion. Our limbs are just an extension of what the spiraling & locomotion creates.
The definition of Locomotion is literally moving from one place to another. Spirals are how we get there.
We Spiral every day all day long. Whether you're bending over to tie your shoes, putting on a seat belt, putting something up on a shelf, walking, running, throwing, kicking, swimming, pretty much any and all movement!
Yet it's not a staple in most training programs hence many people get hurt in these positions because they don't practice being in them. Spiraling and Locomotion was how ALL of us moved without being taught as babies and young children.
It's primitive and natural.
And you've done it before. You were just super young, so let's retrain these patterns with crawls, opening up the front line, and deep twists.
Think of this section of returning to your roots of how you naturally moved before you could spell the word "movement".
My hope is that you begin to see Spirals & Locomotion in your everyday life, not just in these exercises, and start applying your mindful movement with this program to your Daily life outside your exercise regimen.
Focus Tips:
Use your Trunk/Core muscles
Your Trunk/Core is more than just abs - Think everything between the neck & hips/front & back of the body
Twist your body like your would ring out a towel from end-to-end
Move slowly
Breathe smoothly
Find your end ranges and be able to breathe smoothly in them
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Beginner Concept #2 - SPIRALS + LOCOMOTION - Explanation
Spirals & Locomotion - Concept #2
This video is the Why, the movement drills that follow are the HOW.
Movements we will be exploring...
Lizard Crawl
Baloo Crawl
Kneeling Crab Reach
Kneeling Coil
Power is in Spirals & Locomotion. Our limbs are just an extension of what the spiraling & locomotio... -
Beginner Program - Concept #2: Exercise #1 Lizard Crawl
Always keep the Concept # / Chapter in mind as you do each exercise.
In general you will be doing:
1 minute ON (work time) X 3 ROUNDS
:30 seconds REST
Your choice to do them back-to-back or as a circuit.
So you could do 3 ROUNDS of the Lizard Crawl - back-to-back, then move to the next movement i... -
Beginner Program - Concept #2: Exercise #2 Baloo Crawl
Always keep the Concept # / Chapter in mind as you do each exercise.
In general you will be doing:
1 minute ON (work time) X 3 ROUNDS
:30 seconds REST
Your choice to do them back-to-back or as a circuit.
So you could do 3 ROUNDS of the Baloo Crawl - back-to-back, then move to the next movement in... -
Beginner Program - Concept #2: Exercise #3 - Kneeling Crab Reach
Always keep the Concept # / Chapter in mind as you do each exercise.
In general you will be doing:
1 minute ON (work time) X 3 ROUNDS
:30 seconds REST
Your choice to do them back-to-back or as a circuit.
So you could do 3 ROUNDS of the KNEELING CRAB REACH - back-to-back, then move to the next mov... -
Beginner Program - Concept #2: Exercise #4 - Half-Kneeling Coil
Always keep the Concept # / Chapter in mind as you do each exercise.
In general you will be doing:
1 minute ON (work time) X 3 ROUNDS
:30 seconds REST
Your choice to do them back-to-back or as a circuit.
So you could do 3 ROUNDS of the HALF-KNEELING COIL - back-to-back, then move to the next move... -
Beginner Program - Concept #2: Combo #1
Here you will combo the Lizard Crawl + Baloo Crawl Exercise moves.
1 minute ON (work time)
:30 seconds REST
3 FULL ROUNDS!
**Except for the last week in the 6-Week Program Calendar**
(If you have the FULL BEGINNER PROGRAM, you will be doing the below):
That week you'll be doing the combos for 5-8... -
Beginner Program - Concept #2: Combo #2
Here you will combo the Kneeling Crab Reach + Half-Kneeling Coil Exercise moves.
1 minute ON (work time)
:30 seconds REST
3 FULL ROUNDS!
**Except for the last week in the 6-Week Program Calendar**
(If you have the FULL BEGINNER PROGRAM, you will be doing the below):
That week you'll be doing the... -
Concept #2 - Breathwork - COOL DOWN
Do this Breathwork after completing exercises from Concept #2.
You can also use this to start a workout OR use on its own as a meditation!
