There are days that we need to slow down and get into the better mind space. On these days we suggest taking this sequence of movements to get into a Zen Flow

Recommend to jam to our Launch Pad Jam playlist on Spotify while you go through this workout.

4 Breath Styles of MPFPT

Release & Reposition Intro

Toe Pro Sequence

Activate the intricate muscles of the feet with the Toe Pro platform.

The Magic Four

Hamstrings (1 of 4)

Find your hamstrings!
Drive heels down and back while posterior tilting pelvis.
Perform 5 posterior pelvic tilts + 20-second isometric hold.
Hamstrings should feel LIT after 20 seconds.

90/90 Reposition (2 of 4)

Apnea Trainer Settings – Beginner – 4:4:8:4
Find a long spine, 90/90 position.
Find your hamstrings by driving heels down into box.
Inhale fully and exhale fully.
As you exhale WIGGLE, REPOSITION and find your center as you work to coordinate and find equal engagement of adductors, hamstrings and lower abs.
Continue wiggling, repositioning and seeking a long spine throughout.

Reach and Expand (3 of 4)

Apnea Trainer Settings – Beginner – 4:4:8:4
Nose over fingers, abs, hamstrings & adductors stay on throughout the drill.
As you exhale, PUSH, REACH, WIGGLE, REPOSITION and find your center as you work to coordinate and find equal engagement of adductors, hamstrings and lower abs.
Keep abs on throughout the drill.
Continue wiggling, repositioning and working to get as much air in as possible by REACHING!

Calf Release and Shakeout (4 of 4)

Apnea Trainer Settings – Beginner – 3:3:6:3
Push to get knees and elbows straight.
As you exhale push your bum BACK and UP and work to straighten your knees.
Be able to access air into upper back and experience a hamstring & calf release.
Shake it out when you finish!
Ahhhh.

Introduction to Self-Myofascial Release (SMR)

Release tissue density, relieve trigger points, and wind down muscles and soft tissue that have locked up.

SMR Rollga Sequence

Quickie SMR checklist using the Rollga foam roller.

4 Way Hip Opening

90-90 Stretch

Figure 8 Arms Tinker Flow

Disc Flow Mobility