GMB Fitness

Day 3 – Skill Combination

  • Intro
  • Prepare
  • Practice
  • Play
  • Ponder

Welcome to Day 3!

Today we’ll learn some new movements that will build on what you worked on yesterday, further improving your strength, flexibility, and control.

Instead of Pressurizing the movements like you did yesterday, you will focus on the concept of Play. This is where you take movements you’ve practiced already and start to put them together in various combinations.

prep
 

Here’s what we’ll focus on for today’s warm-up:

  • Back Flexion/Extension–1 minute
  • Spine Circles–30 seconds in each direction
  • Shoulder Stretch–1 minute

practice
 

For the practice portion of today’s session, we’ll focus on two blocks of movement:

Bear Block

  • Bent Arm Bear–Do 2 sets of 30 seconds, with 30 seconds of rest between sets.
  • Bent Arm Bear to Squat–Do 2 sets of 30 seconds, with 30 seconds of rest between sets.

Hollow Body Block

  • Hollow Body Hold (basic or full)–Do 2 sets of 30 seconds, with 30 seconds of rest between sets.
  • Hollow Body Hold to Squat–Do 2 sets of 30 seconds, with 30 seconds of rest between sets.

Make sure to give yourself breaks and remember to always focus on form.

play
 

Today, instead of “pressurizing” our movements, we’ll focus on “play,” where we explore the movements we’ve been learning.

  • Set your clock for 5 minutes and see how many different ways you can practice and combine the movements you’ve learned so far.

In the video, I demonstrate some ways you might combine the movements, but the key is to use your imagination and explore what feels right to your body.

(Click here to learn more about the meaning of play and how to approach it in your training).

ponder
 

Our most successful clients find that they get better results by actually writing down a few notes after each section. We suggest taking 2-3 minutes to write down your thoughts on this session. Here are a couple of points to reflect upon:

  • How did you feel about introducing the concept of Play? This can be an uncomfortable approach for many people, since it’s so far outside what we’re used to.
  • What did you enjoy most about today’s practice?