20 Minute Ground Flow That Will Make You Feel Amazing

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In this 20-minute session, I'll guide you through a full-body routine of ground-based movements designed to boost mobility, strength, and flexibility. We’ll explore primal movement, core strength work, and targeted stretching, giving you a complete workout that will leave you feeling energized, open, and ready to tackle whatever life throws your way.

This is the perfect routine for fitness enthusiasts and athletes looking to improve mobility and support functional strength. Whether you’re training for sport or just want to feel more capable and resilient, these movements will help you feel balanced and connected in your body.

Since we'll be on the ground throughout the session, I recommend a mat, carpet, or padded surface for comfort—especially if it's your first time. Remember to breathe, go at your own pace, make modifications as needed, and most importantly, have fun.


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PRODUCTS
Smoov Hacky Sack - https://etsy.me/3QMnPeZ
Round Yoga Mat - https://bit.ly/3Pfpjg6

00:00 Intro
00:43 Back Roll
02:23 Kneeling Spinal Wave
03:56 Crab Booty Scoot
05:30 Seated Rotational Straddle
07:04 Back Roll to Monkey Squat
08:29 Cat Rock
09:09 Cat Rock Pushups
10:04 ISO Crab
11:02 Crab to Table Top
11:52 Slow Cat Cow
13:16 Bear to Plank
14:35 Prone Reach and Pull
15:20 Floor Scorpion
17:22 Crab Reach
18:21 Heart Openers
19:17 Supine Chi Pump