ygrounded
DESCRIPTION
Designed by Dynamic Health & Fitness, On-Ground Evolution is a workout designed to enhance ones function upright, by starting on the ground. On ground training is a pre-requisite to optimal performance upright. The program is designed to challenge your bodies relation to gravity, whether you are starting in the prone, side-lying, supine or kneeling position. Each position creates a different reaction through the body and utilizes authentic motion – such as foot “drivers” and hand “drivers” – to train the body to be functionally stable on the ground. On-Ground Evolution is immensely empowering as it can be easily “tweaked” up or down to meet one’s success level. It is a vital part of any and all training programs in order to increase performance!TRANSCRIPT
PURPOSE:Designed by Dynamic Health & Fitness, On-Ground Evolution is a workout designed to enhance ones function upright, by starting on the ground. On ground training is a pre-requisite to optimal performance upright. The program is designed to challenge your bodies relation to gravity, whether you are starting in the prone, side-lying, supine or kneeling position. Each position creates a different reaction through the body and utilizes authentic motion – such as foot “drivers” and hand “drivers” – to train the body to be functionally stable on the ground. On-Ground Evolution is immensely empowering as it can be easily “tweaked” up or down to meet one’s success level. It is a vital part of any and all training programs in order to increase performance!
RECOMMENDATIONS:
This program is twelve weeks in length, utilize Y-Grounded 1.0 the first four weeks and then progress each subsequent four weeks with 2.0 and 3.0. Train 3-4 times per week.
Y-Grounded 1.0ROUND 1:
MOVEMENT SETS REPS REST
Prone (knees&elbows) Hip Swing Matix 1 3 ea. 0s.
Side Lying (knees&elbows) Hip Swing Matix 1 3 ea. 0s.
Supine (feet&back) Hip Swing Matix 1 3 ea. 0s.
REST 1-3M.
ROUND2:
MOVEMENT SETS REPS REST
Prone (knees&elbows) Arm Swing Matix 1 3 ea. 0s.
Side Lying (knees&elbows) Arm Swing Matix 1 3 ea. 0s.
Supine (feet&back) Arm Swing Matix 1 3 ea. 0s.
REST 1-3M.
ROUND 3:
MOVEMENT SETS REPS REST
Prone (knees&elbows) Leg Swing Matix 1 3 ea. 0s.
Side Lying (knees&elbows) Leg Swing Matix 1 3 ea. 0s.
Supine (back&feet) Leg Swing Matix 1 3 ea. 0s.
REST 1-3M.
* Matrix Play & Terms are property of the GrayInstitute
Y-Grounded
DESIGNED BY:Jay Morgan, FAFS
DIRECTIONS:Click on title of program for streaming video link
Y-Grounded 2.0
ROUND 1:
MOVEMENT SETS REPS REST
Prone (knees&elbows) Arm Swing Matix 1 3 ea. 0s.
Side Lying (hands&feet) Arm Swing Matix 1 3 ea. 0s.
Supine (knees&elbows) Arm Swing Matix 1 3 ea. 0s.
REST 1-3M.
ROUND2:
MOVEMENT SETS REPS REST
Prone (hands&feet) Leg Swing Matix 1 3 ea. 0s.
Side Lying (hands&feet) Leg Swing Matix 1 3 ea. 0s.
Supine (back&feet) Leg Swing Matix 1 3 ea. 0s.
REST 1-3M.
ROUND 3:
MOVEMENT SETS REPS REST
Prone Crawl Matrix 1 10yrds 0s.
Supine Crawl Matrix 1 10yrds 0s.
REST 1-3M.
* Matrix Play & Terms are property of the GrayInstitute
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Y-Grounded 3.0ROUND 1:
MOVEMENT SETS REPS REST
Push Up Matrix (sh width) 1 1 ea. 0s.
Plyo Push Up (Rt & Lt Stride) 1 5 ea. 0s.
REST 1-3M.
ROUND2:
MOVEMENT SETS REPS REST
Push Up Matrix (wide width) 1 1 ea. 0s.
Plyo Push Up (finger out & in) 1 5 ea. 0s.
REST 1-3M.
ROUND 3:
MOVEMENT SETS REPS REST
Push Up Matrix (narrow width) 1 1 ea. 0s.
Plyo Push Up (wide & narrow) 1 5 ea. 0s.
REST 1-3M.
* Matrix Play & Terms are property of the GrayInstitute
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