Скачать или смотреть RFT Sequence Flow | Beginner

Today I go over a simple RFT sequence flow that can be done anywhere and is super beginner friendly.

We start with 3 Hostage Squats to 2 Side Gorillas and finish with 4 Sit Thrus in place.

Why?

Hostage squats gets you moving vertically and forward while also challenging your hip mobility and ability to decelerate and control your landing with each squat.

Moving on to Side Gorillas to add a lateral rotational element while also hitting the transverse and frontal plane of movement.

Finishing with Sit Thrus will have you ending this sequence in the horizontal with rotation.

When we do this continuously for 10 yards we're going through so many variables of movement as we constantly adjust and re-orient ourselves through the flow. This challenges our proprioception and vestibular system, two senses that we heavily depend on (and take advantage of) when we perform any type of movement task in daily life.

This is a great flow to do as a warm up or as a finisher!
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Our mission here at Hyper Strength & Conditioning (HSC) is to coach the underdog to surpass even their own expectations. HSC was nothing but a dream by Austin Toloza who was an up and coming trainer in San Jose, CA. Through his journey training and working throughout the fitness industry from your local health club to the professional sports scene such as the NFL, he aspired to open his own facility that focused on providing the fundamentals of strength & conditioning to the masses. Growing up and being inspired by stories of heroism from Batman & Superman to Dragonball Z, he wanted to provide a training facility that embodied that culture where members could nerd out about their favorite storylines and characters with each other while also training and pushing one another.

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Visit our Website!
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