15 minute Groundwork 101 Flow

An ad free version of this video is available on Odysee here: https://odysee.com/@ErikMelgaard:9/15-minute-GOATA-Groundwork-101-Flow:2 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 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