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    Basic Anatomy Trains

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    J F
    The document describes 6 different Thrive Flow elements that can be used individually or chained together as a 30-60 minute low intensity workout routine. The elements are the Lateral Line Flow, Rear Line Flow, Arm Line Flow, Deep Core Flow, Spiral Line Flow, and Front Line Flow. Each element contains a series of mobility exercises that can be performed for 10 repetitions, held for 20 seconds per position, or connected in a continuous flowing motion. The goal is to improve mobility and release hidden stress and tension in the body.

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    Basic Anatomy Trains

    Uploaded by

    J F
    122 views8 pages
    The document describes 6 different Thrive Flow elements that can be used individually or chained together as a 30-60 minute low intensity workout routine. The elements are the Lateral Line Flow, Rear Line Flow, Arm Line Flow, Deep Core Flow, Spiral Line Flow, and Front Line Flow. Each element contains a series of mobility exercises that can be performed for 10 repetitions, held for 20 seconds per position, or connected in a continuous flowing motion. The goal is to improve mobility and release hidden stress and tension in the body.

    Original Description:

    A look at movement anatomy

    Original Title

    Basic_Anatomy_Trains (1)

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    The document describes 6 different Thrive Flow elements that can be used individually or chained together as a 30-60 minute low intensity workout routine. The elements are the Lateral Line Flow, Rear Line Flow, Arm Line Flow, Deep Core Flow, Spiral Line Flow, and Front Line Flow. Each element contains a series of mobility exercises that can be performed for 10 repetitions, held for 20 seconds per position, or connected in a continuous flowing motion. The goal is to improve mobility and release hidden stress and tension in the body.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    122 views8 pages

    Basic Anatomy Trains

    Uploaded by

    J F
    The document describes 6 different Thrive Flow elements that can be used individually or chained together as a 30-60 minute low intensity workout routine. The elements are the Lateral Line Flow, Rear Line Flow, Arm Line Flow, Deep Core Flow, Spiral Line Flow, and Front Line Flow. Each element contains a series of mobility exercises that can be performed for 10 repetitions, held for 20 seconds per position, or connected in a continuous flowing motion. The goal is to improve mobility and release hidden stress and tension in the body.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    B

    A C Fig. 3.1 The Superficial Back Line.


    B

    Fig. 4.1 The Superficial


    C Front Line.
    A
    Fig. 5.1 The Lateral
    Line.
    B

    A
    c Fig. 6.1 The Spiral Line.
    Fig. 7.1 The Arm Lines.
    Fig. 9.1 The Deep
    Front Line.
    A

    Fig. 8.1 The Back and Front Functional Lines.


    P R I M A L S T R E S S

    THRIVING = GROWING BY FLOWING


    Any one of the following flow elements can individually serve as a cool-down for your Flow Physique workouts. All
    6 chained together can be used as your compensation Thrive Flow in your training calendar on the Low
    Intensity Day.

    You have 3 options when performing Thrive Flow: individual repetitions, held position, or continuous flow. The rogram requires
    30-60 minutes.

    1. When learning the skills, or when experiencing tightness, focus on repeating each of the 48 exercises for 10 repetitions as a
    series of individual mobility drills. Perform all 48 slowly and deeply, but only shave off tension one thin “onion” layer at a time.
    Never hold in pain. Remain under the radar of any painful events. Consider this a mobility session, like a deeper version of
    “Revive.”

    2. If you are experiencing full mobile, and intending deeper releases, then with control move smoothly into (and when ending,
    out of) the position and hold for a 20 second exhale to your edge; the point where if you would go any further, you would
    want to inhale and brace, and/or your technique decreases below very good form. If you cannot go to your depth with an
    exhale, then drop down to #1 for the entire program. If you’re finding yourself spending more than 20 seconds on a particular
    position, that’s good. More release = more benefit. You don’t need to cover everything, because you are hunting out hidden
    stress to release. If you find it, good of you to stick around until you thoroughly melt it.

    3. Finally, you can also perform in circuit fashion, as a flow, concentrating on moving as smoothly as possible through every
    transition; one repetition of the skill hemmed to the next in sequence, like a graceful gymnastics routine, dance or yoga
    vinyasa (technically, called a “prasara” rather than a vinyasa.) Exhale through the transitions, as well as any depth or
    discomfort you encounter. If you cannot transition smoothly with an exhale, drop down to #2 for the entire program. Begin
    with one of the mini-flow elements (Lateral, Rear Line, Arm Line, Deep Core, Spiral Line or Front Line) until you have it
    mastered, repeating it 5-10 times or until your time expires. Then, once you have one element mastered, master another,
    after which you can combine them into a larger, compound flow for synergistic effect.

    Lateral Line Rear Line Flow Arm Line Flow Deep Core Spiral Line Front Line
    Flow Flow Flow Flow
    Seated Shinbox Corpse Leg Thread Seiza Seal to Sphinx Shin Lunge Prone
    Prone Reverse Seal

    Twisting Shinbox Sleeping Warrior Arm Screw Sleeping Warrior Internal Warrior Leg Thread

    Arching Shinbox Arm Thread Spinal Roll Cat External Warrior Shoulder Bridge

    1/2 Butterfly Tripod Spinal Rock Cow Internal Twisted Position of


    Sidebend Assurance

    1/2 Butterfly Tripod Plow Spinal Rock Bird Dog External Twisted Swinging Tripod

    Seated Shinbox Arm Thread Spinal Roll Cat Kneeling Position of


    Hamstring Assurance

    Shinbox Switch Sleeping Warrior Arm Screw Sleeping Warrior 1/2 Seiza Leg Thread

    Seated Shinbox Prone Leg Thread Seiza Seal to Sphinx Shin Lunge Prone
    to Corpse Reverse Seal

    128

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