Martial Arts Mobility Flow - Beginner Friendly

this morning we're going to do a little bit of a workout and it's geared for a nice beginner flow it's not going to be too strenuous we're just going to warm up the body wake up the body get the blood flowing get the joints moving get the muscles activated so it'll be a nice short one we're just going to work a couple movements but we got to warm up first let's get down on the ground make some connection with the ground and we're going to just warm up with like 10 cat crawls moving forward nice and slow small steps this is nice for activating the core putting a little bit of weight into the hands and shoulders and into the legs then we'll switch it over and let's crawl the other way just about 10 15 crawls working the crab crawl right here let's go ahead and work it again going the other way just going to crawl a little faster feeling good all right and switch it crawl a little faster on the crab long as you're feeling good want take it slow take it slow nothing wrong with that move to your own pace let's get a little stretch in here stretch it back and stretch it Forward keep the knees hovering above the ground [Music] just going to rep it out between these two cap movements pounce little extension here one more all right we're going to flip it over and let's go and extend the shoulders get that chest open Raise the hips up to the sky push your hands through the ground push away Go and Let it Loose right here let it down and push up again drive it push the ground away as hard as you can that's going to help get the hips up and the chest and shoulders [Music] open all right we're going to go into a three points just lift it and if this is too hard just keep the other hand on the ground just repeat what we did right before this movement working the basic tabletop and switch get the other side in this is nice when you go threep point just puts a little bit more weight into that posted shoulder and hand all right let's work a little bit of movement going to go into our squat position here I'm going to put my knee in between my hands we're going to get nice and low extend the other foot and sweep it back this is a little bit of a seot sweep here from seot martial arts sweep it back let's do a couple more going this way as you get coordinated just find the flow got a little pushing action got a little hip movement let's go back the other way this time just go for about 10 or so all right let's go and stand up if you need to we just take about 10 15 second breather right here then we're going to do a little bit of a CTIC squat or in Sea lot this known as a low crouching back stance come in boom first variation as we come down we can go ahead and lift the toes then come back up the leg that was straight we're going to step around boom now we're going to put the load to this leg lift the toes and switch switch so now we can even put a little sea lot in here if you'd like boom and put a sweep and step sweep and step let's go back the other way sweep step sweep step woo so now we're Sweeping in front all right if you need to take about 10 seconds or so for a little breather feel free to do so we're not looking to get too much strenuous activity we just want to get the body moving wake it up in the early morning let's go back down to our squat let's go back into those back sweeps here coming in all the weight so you can get a little lower this time all right let's go back the other way get connected to the ground so many people lose the connection to the ground and that ground can provide a lot of resistance for building strength flexibility and increase your overall Mobility all right stand on up one of the things I like to do while I'm taking a little rest is work on some coordinated [Music] walking walk backwards a little bit just coordinate it Opposite leg to foot right hand forward when the left leg is forward this works on basic walking coordination all right let's go and go back into our cosic squats here we're going to do a little bit more of an advanced variation this time we're going to try to keep that straight leg that foot flat to the ground this time if this is too hard feel free to go back to lifting the toes up going to come up and let's go Ahad and sweep the for the foot forward right here now we're going to work a front sweep front sweep and seot we call that a sauo a front sweep all right let's go back the other way here sweep step into the back stance right there and if you want a little bit more just hit the Refresh on this video and repeat it for two more rounds and you got a full morning Mobility wake up warm up you can do this before your actual workout maybe this is enough that you just need to do to get the body woken up blood moving so that way you can go and take on and tackle the rest of your day hit the Thumbs Up Button if you like these types of follow along routines leave me a comment below which variation on the cic squat are you working on right now keeping that foot flat kind of more advanced or raising the toes a little bit more beginner they're both great variations make sure to subscribe to the Marshall Flex Channel and we'll catch you back here next [Music] time [Music]