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Concept #3 - Push + Pull

Concept #3 - Push + Pull

CONCEPT 3 - PUSH + PULL

Push + Pull is opposing forces that allow us to create locomotion, spiraling, stabilization, mobilization, and ultimately optimization of Range of Motion (ROM)

The more you push in one direction, as you pull in the opposing direction the more laser focused the force into specific lines. This is a huge tool to compose and direct energy wherever you choose... Gaining that extra range goes a long way!

We do this in most of our movements already.

In walking and running, one leg pushes & one leg pulls
In opening a door or any proper pulling technique, one are pulls & the other pushes (you may not feel it but it does)
In swimming, opposite arm/leg pushes & pulls
In balancing on one leg, one leg drives down & the other pulls up
In throwing, kicking, punching, pretty much anything!
As you can see this concept is extremely related to the previous concept of locomotion & spiraling.

This section is to get you to go deeper into pushing & pulling beyond your normal ranges to see how far you can truly tap into your body.

Movements you'll be exploring...

Beast Row
Bear Pull
Front Step Through
Tripod Press
Go beyond and you'll see how how much more you can gain from your movements.

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Concept #3 - Push + Pull
  • Beginner Concept #3 - PUSH + PULL - Explanation

    CONCEPT 3 - PUSH + PULL

    Push + Pull is opposing forces that allow us to create locomotion, spiraling, stabilization, mobilization, and ultimately optimization of Range of Motion (ROM)

    The more you push in one direction, as you pull in the opposing direction the more laser focused the force into...

  • Beginner Program - Concept #3: Exercise #1 - Beast Row

    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 BEAST ROW - back-to-back, then move to the next movement in this ...

  • Beginner Program - Concept #3: Exercise #2 Bear Pull

    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 BEAR PULL - back-to-back, then move to the next movement in t...

  • Beginner Program - Concept #3: Exercise #3 - Front Step Through

    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 Front Step Through - back-to-back, then move to the next move...

  • Beginner Program - Concept #3: Exercise #4 - Tripod Press

    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 TRIPOD PRESS - back-to-back, then move to the next movement i...

  • Beginner Program - Concept #3: Combo #1

    Here you will combo the Beast Row + Bear Pull 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 minu...

  • Beginner Program - Concept #3: Combo #2

    Here you will combo the Front Step Through + Tripod Press 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 ...

  • Concept #3 - Breathwork - COOL DOWN

    Do this Breathwork after completing exercises from Concept #3.
    You can also use this to start a workout OR use on its own as a meditation!