Hi guys. Here we are doing a short-stick flow so you just need a 4-foot stick for this. If you got the 7-7-5 ft stick bundle you will use your 5-foot stick (for people 5’10” and taller) So this is just to get the body moving before you go and do your other part of your workouts What no matter what that modality is that you choose to do So from this position, we’re going to start with a little wider than hip-width base Okay, so we’re gonna integrate feet and hands So what I want you to do is pull the pull the floor apart and then compress the floor together So I’ll walk you through that. So I’m gonna start in this position We’re just get the body Prime at about 40% I’m just gonna pull apart gently on the stick activate posterior side But then I’m also gonna take the feet and try to pull the floor away from my spine my center line Hold that for a few seconds. Now. I’m going to compress the stick I’m going to push in light up the anterior aspect And I’m going to try to pull the floor in to back in towards my center line Hold that for a few seconds then repeat pull away from your center line I’m pulling apart stick apart gently and then I’m pushing in You should start to feel all your deep hip muscles that you typically don’t use Now what next I’m gonna do is to try to initiate that internal external rotation So as I pull apart on the stick this time I want you to try to corkscrew the feet into the ground and turn the feet the toes outward So you should feel external rotation in the femurs Now I’m going to compress the stick in and I’m going to go internal rotation And I’m going to try to turn the toes inward you’re going to feel that internal rotation back out again external rotation Back in Internal rotation Good now, let’s take a split stance Okay from this position where I bring that stick up Once again, we’re going to pull apart on the stick and I’m going to rotate away from my centerline Start to get the spiral chain Activated and I gently want to lengthen the floor. So imagine that your Hips are like scissors. You’re trying to open up the scissors now as I come back in I’m pressing in on the stick and I’m trying to bring the feet back together. I’m trying to close those scissors Pull up away from your centerline opposite direction Lengthen open up the hips and compress And come back in one more time pull And compress Pull And compress Keep the back heel elevated. If you find that you have a hard time stabilizing on that back foot You can take a shorter distance and keep that back heel flat that’ll give you more stability Let’s switch legs Back heel elevate it keep your foot perpendicular to the floor So don’t allow a lot of the back heel to collapse in or flop out. We’re going to pull apart on the stick I’m trying to open up my hips. So my front foot is pushing forward. My back foot is pushing back Compress in Pull apart Make sure you maintain breath push in Pull apart Push in So rule of thumb we pull apart away from our side on line and we push in coming back to our center line Excellent, okay. So now we’re going to go into a wider stance. So we’re gonna start to get lateral movement So do your internal external rotation to get into that wide position? Hands up So now I’m going to shift weight. So I’m going to pull apart on the stick. I’m going to shift weight I’m pushing through my left foot to shift my weight onto my right leg I want my foot to stay flat on the ground. I don’t want to see the foot coming up Now I’m going to maintain that tension on the stick shift weight to the left hip Shift weight to the right Shift weight to the left Just go one more of each Good now, we’re going to introduce rotation into this So I’m going to pull apart on the stick, I’m going to shift sync my weight to the right leg and I’m going to turn I’m going to press put compress the stick as I come back in pull apart shift weight to the left and turn Compress One more of each pull Turn maintain breath push back in and one more to the other left hip And compress Internal external rotation back to the standing position Now we’re going to add in dislocates pull apart on the stick about 40% Elevate up maintain structure keep the butt squeezed abs tight Do not let the spine start to move and give you that false sense of mobility As we get down so that we’re still pulling as we get down to the bottom without compressing on the stick pull apart Maintain breath no cranium the neck Pull apart as we get to the bottom we can press in One more pull apart maintain make sure all five digits are in contact with the stick So we don’t want to see the pinky sign off And compress in Okay, let’s go back to that split stance and we’re going to add that dislocated into the split stance position Hands up. So we’re going to pull apart on the stick. We’re going to turn it rotate into our front leg Once we have that rotation is done with that introduced the Dislocate and as you get to the bottom we can press the stick and come back to Center Pull apart on the stick rotate the opposite direction Maintaining that rotation if you start to bring your arms up and you far and you start to see that you’re Losing that rotation then that’s as far as you go. We want to maintain that position We want to make sure that we have control of that once again pull Rotate maintain breath Deep your arms straight make sure this front leg is not flopping around Push One more in the opposite direction pull Push Excellent switch legs left foot back back heel stays Perpendicular to the floor pull apart on the stick rotate into your front leg Once you have that rotation done Elevate up Push Pull apart Push One more to each side pull You’ll start to feel which leg has a little bit harder time keeping You upright and stable push one more the opposite way pull Push Excellent ok Next thing we’re going to do we’re gonna go from a staggered stance Crouching position all the way up into full extension and then we’re gonna bring a little bit of rotation into that So let’s take about a hip-width stance. We’re gonna slide that right foot back. It’s what we call your heel toe line So we place the back toe in behind the heel just slide it out about hip width apart so we’re gonna go down to our Back leg side the stick should be down by your right calf right now from this position. We’re going to pull apart on the stick We’re going to come up And as we come up, we’re gonna turn You should be looking up over your left shoulder as you come down we’re going to compress in on the stick one more time pull Come up look up over that left shoulder and push in on the way down Let’s go one more Pull and Push Switch feet find your heel toe line come out to hip width apart Crouch down Stick should be right next to your left calf pull apart on the stick Elevate up look up over the right shoulder Push it on the stick on the way down two more pull Maintain breath push back heel stays elevated pull Push and Relax So that’s a nice little short 10 minute 11 minute Short stick flow now. You should be well warmed up and ready to move. So get out there and have fun

10-Minute Mobility Easy-Flow Workout With Short Stick – #15 Fundamentals

2 thoughts on “10-Minute Mobility Easy-Flow Workout With Short Stick – #15 Fundamentals

  • May 2, 2019 at 7:11 pm
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    🔥🔥🔥 Thanks for this sequence

    Reply
  • November 27, 2019 at 1:10 am
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    Who knew you could have fun with a stick and be thoroughly warmed up?!

    Reply

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