SFG Level II Workout Notes

Introduction to the Movements

Ground Based
6 Point Rock
6 Point Neck Nods
Wrist Vents
6 Point Zenith
Pump
Hip Thrusts
Inchworm

Transitions:

Rolling 45s
Inchworms
Get Back Ups

T Spine
Rolling 45s
CrossCrawls

Push Up Family
T Push Up
Hand on Ball Push Ups
Proper Push Up

Transitions: Half Kneeling Press (LKD/RKD)

LKD/RKD Family
Big Toe, Belly and Butt!
Bird Dog Series
6 Point to 3 Point (LKD/RKD)
Bird Dog (LKD/RKD)
Single Side Bird Dog (LKD/RKD)
Hip Flexor Stretch (LKD/RKD)
Half Kneeling Press (LKD/RKD)

Standing
Goblet Squats and Variations

Hinge Family
RDL Stretch
Stop and Pop
Bulgarian Goat Bag Swings
Swings

Naked Workout

Ground Based Warm Up
6 Point Rock
Inchworms
6 Point Neck Nods
Inchworms
Wrist Vents
Inchworms
6 Point Zenith
Inchworms
Pump
Inchworms
Hip Thrusts

Heart Pumper One
Stop and Pop
Proper Push Up
CrossCrawls
Stop and Pop
Proper Push Up

Intermezzo
Rolling 45s
T Push Ups
CrossCrawls

Heart Pumper Two
Get Back Ups

Intermezzo
Bird Dog Series
6 Point to 3 Point (LKD/RKD)
Bird Dog (LKD/RKD)
Single Side Bird Dog (LKD/RKD)
Hip Flexor Stretch (LKD/RKD)

Finale
Stop and Pop
Goblet Squat
Proper Push Up
Hip Thrust

The Final Bow
6 Point Rock
6 Point Neck Nods
Wrist Vents
6 Point Zenith
Pump

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