Body-Flow: How to Proceed

[Michael Brown]

I recently got the video series and book on Body-Flow. I have found it interesting and can see where it will eventually be beneficial, however I have some questions on how to design a program as the book and video seem a little short in that area (before anyone asks, yes I read the book and saw the section on how to develop your routine).

Currently I am performing about a half-dozen of the individual exercises for 20-30 minutes about 3-4 times per week. Should I be performing them individually for an extended period of time (i.e. weeks, months etc.) before I start weaving them into a chain? How long does it typically take before most practicioners are competent enough to increase the sophistication of their exercises?

I realize this will vary from individual to individual but there should be some general guidelines.

I do not feel competent enough in any to do a chain right now but I guess I am asking how well one should perform the exercises before attempting to make them more sophisticated?

My goals with Body-Flow are to use it to complement and improve my hip mobility and comfort in my bottem and guard games for BJJ and MMA.

Are there any particular individual exercises I should be trying to assist with this goal?

Thanks in advance.

Michael Brown

[Robert V]

You are competent enough!

I say experiment with as many individual movements as you can, slow and smoothly...."always noticing". Take notes if you have to do so.

That way the kinetic chains will be a natural flow. It will just make sense to move a particular way.

Example: you do the shinbox switch, and it will make sense to then do the shinroll, once there it will make sense to do the triangle squat, then the cossack squat, then the flat-footed squat, then to drop you hands in front of you, sliding your feet back in almost a "slow motion sprawl" to your belly, it will then make sense to do a leg thread to come to your back, then it will make sense to do a double leg swoop to get back to your belly and it will make sense to do the same thing on the other side. (Hip opener series...surprise!)

Some may disagree, but I feel you most know what's out there(the different BMEs) so your body can lead you to your next natural movement.

So, I say add a new exercise each day. Play with it awhile and go back to your normal routine. Soon, "the next movements" will come naturally and you will have your chains. Don't be afraid to make variations to adapt to your own body's strengths and weaknesses. "Form"(breathing, movement and alignment) and sophistocation are the only rules.

For "hip openers" I'd focus on the shinbox variations, squat variations, threading and the scorpion.

Good Luck!

Robert