Bodyweight Ground Workouts from Matthew Berenc

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Playing around on the ground…
Spending time with hands on the ground, playing around and training is something we can all use more of. The body reacts in a special way when you’re crawling, rolling, or just playing on the ground.
Particularly when your hands are on the ground, your shoulders experience compressive forces, you get sensory input via the hands and you reflexively tie your upper and lower body together (aka core activation). Outside of just crawling, one of my favorite ways of playing is with the kick through movements.
The side kick through is scalable to any level. There’s no requirement to go through the full movement, you can build up to it and start by feeling comfortable rotating on one hand and foot and progress from there. Here’s a step wise progression:
Hand and foot lift ➡️ under switch ➡️ short sit through with both hands on ground ➡️ short sit through with one hand up ➡️ slow full kick through ➡️ fast full kick through ➡️ progressive jumping kick through.
The front kick through asks a little more from the body but is just as scalable to each persons needs.
Beast rocking ➡️ front step ➡️ front sit with hands on ground ➡️ short sit through with hand up ➡️ full kick through
Spend some time on the ground and have some fun!
#wethrive #movewithfms #firstprinciplesofmovement #bodyweightexercises #animalflow #betterthanyesterday @ Playa Del Rey, California

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