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