Movement

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GroundFlow Week 9

by Ken Froese on

GroundFlow Week 9 This week we look at a basic push-up. For arm position, hold arms as if you were jogging and transfer that to the ground. In the beginning I prefer elbows in toward the core.  But once you can perform 10 or more push-ups, I encourage people to change hand / arm positions as often as positble.   Push-ups on the backs of hands. Go slow with these, begin from the knees… Read more

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GroundFlow Week 8

by Ken Froese on

Week 8 Knee circles  This is one of my favorite drills for knee mobility. This one is a little tough to descibe so its best to watch the video.  Since it will be "stressing" your knees at angles they may not be used to, go slow and use your hands before attempting to perform them without hands.   Workout: 1. Z-Sit, reach forward, alternate sides 2. Seiza to squat 3. Z-Sit switch  4. Staggered… Read more

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GroundFlow Week 7

by Ken Froese on

GroundFlow Week 7 This week we begin forward rolls from the knees. Again I want to emphasize there should be no pressure on the head or neck as we roll.  You should be able to pick your head up so it does not make contact with the ground as you roll. You will learn more trying to roll slowly, then just using momentum and trying to "blast" through it. 1. Begin on knees, hands… Read more

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GroundFlow Week 6

by Ken Froese on

GroundFlow Week 6 Rolling Rolling Rolling.... This week we begin backward rolls. Since there is a lot of vestibular stimulation with rolling, go slow.  If you feel dizzy stop until you feel "recovered", ease into rolling by adding more reps each day. Also you should feel no pressure on your neck when your rolling.  Since these same rolls can be performed on concrete the head and neck should not even be touching the ground… Read more

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GroundFlow Week 5

by Ken Froese on

Week 5 This week we are adding a shin roll drill.  If you have a basketball or med ball available they're great for learning this drill     1.  Squats, exhale down - inhale up 2.  Squats, inhale down - exhale up 3. Seiza position to squat, without hands 4.  Z-sit switch without hands 5.  Staggered stance squat left 6.  Staggered stance squat right 7.  Z-sit switch with arm screw 8.  Z-sit switch with… Read more

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GroundFlow week 4

by Ken Froese on

Week 4 This week we are adding a straight back sit up and hip extension from Z-sit position, so we can rise from the floor without using our hands. Warm up with arm screw on wall, really try and emphasize moving your thoracic spine from flexion to extension. In this training session we will be working for time again, except for the no hands get up at the end which we will be performed… Read more

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GroundFlow week 3

by Ken Froese on

This week we start facing a wall to learn the arm screw mechanics, which lead into a thoracic spine mobility drill. On the floor we learn the z- sit position. 1, Practice z-sit switches with arms behind back. Feet stay on the floor, drop knees side to side. 2. Practice z-sit switches with the arm screw 3. Practice z-sit switches without arms 4. Practice z-sit switches combining arm screw and squat Once you practiced… Read more

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GroundFlow Week 2

by Ken Froese on

Welcome to week 2 This week we are covering the basic straight back bodyweight squat, stagered stance squat and seiza position.   For the squat, keep the feet around shoulders width apart and turn the toes out around 15-20 degress. Try and keep a "big chest" as you go down which will inturn help keep your spine straight / neutral. If you can not go all the way down with out your heels coming up… Read more

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Breath work drills for GroundFlow

by Ken Froese on

As part of the GoFit challenege for the next 10 weeks, I will be posting weekly videos of ground based movement drills.   For the first week I would like to begin with two breathing awareness drills, as the ability to consciously control our breath directly effects the quality of our movement. The average person takes 22,000 breaths a day without ever thinking about it. When you sit in a chair, do you sit… Read more