10 minute Groundwork Stretch Flow

A free program that progresses through the GOATA exercises and Flow videos on this channel can be found here: https://www.melgaardtraining.com/post/goata-video-program-and-progression-from-child-rockers-to-standing More training information can be found at https://www.melgaardtraining.com GOATA Groundwork 101 focuses on the main two positions in the Groundwork, the child rocker and the bow hip exercise. These two set the foundation for the rest of the GOATA system GOATA Groundwork 102 is a progression from 101. Where 101 focuses more on stretches, 102 emphasizes isometric holds and endurance. More work with the hands up off the ground (fewer pivot points) is done in groundwork 102. Combining the two allows building endurance with 102 exercises in the muscles that are stretched with 101 exercises. It also allows for more rest between sets of isometric holds making this a great way to build endurance without getting overly fatigued. This flow would be good to incorporate as your warm-up or cooldown for other training or can be done on it's own as part of a GOATA Recode. Another great option is to combine this with another GOATA flow depending on where you are in your journey and what work you need to do. #fitness #exercise #training #gym