Day 3 Routine

Quadruped Cat/Cow

• Link the movements to your breath, inhale as your stomach drops, exhale- push shoulders into ground while rounding the spine

• Visualize each vertebrae moving individually 

Kneling Dorsiflexion

• Can put a towel or padding under the knee

• Keep hips level as you push forward to stretch front ankle

Walkouts

• Fold at the hips, maintain spine stability throughout the drill

• Slight bend in the knees, but remain engaged

Monk Squat

• Modify by keeping heels on the ground

• Slowly lower into a challenging yet comfortable squat position

• Hold briefly before you return to standing

Plank Shoulder Tap

• Maintain elongated spine, push hands into the ground

• Keep shoulder blades pulled back to spine and packed into ribcage

The FLUX FORMULA teaches you how to take control of your body in a world of constant change. You visited us because you want to feel better, our programs will help you improve overall functional movement. You now have access to a Daily Mobility Routine:

5 mobility exercises

No equipment required

10 Minutes or less

Can be performed ANYTIME ANYWHERE.

We give you the tools to unlock your full potential.

Let me know what you think, how you're moving, I would love to hear from you!!

Tag us on instagram @fluxformula @drdavept

***DISCLAIMER***

This program is not meant to diagnose or resolve any medical condition or to replace your healthcare professional. If you experience any pain or difficulty with these exercises, STOP and consult your healthcare provider. If you experience any symptoms of weakness, unsteadiness, light-headedness or dizziness, chest pain or pressure, STOP immediately. Mild soreness after exercise may be experienced when beginning a new routine. Contact a healthcare provider if this is not resolved in 2-3 days. Only perform the exercises within your available range of motion and ability, there is no need to over-exert yourself. And remember to breathe.