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