Integrating Body Flow

[yorgoki]

I've just finished reading Body Flow, and am now seeking to add it to my current regimen.
Here's what I do:
Monday, Wednesday, and Friday:
20-30 minutes of various squats, push ups, and sit ups that I've picked up from Combat Conditioning, CrossFit, and some of Coach Sonnon's articles.
Tuesday, Thursday, and Saturday:
20-30 minutes of alternating between one arm snatches and one arm clean jerks with a 16kg kb.
And, of course, Sunday is the ubiquitous rest day...
I follow every workout up with about 15-20 minutes of breath-integrated stretching.
I'm 36yo/5'10"/250#.
In the last year, I've lost 50 pounds, and I've still got 50 to go, so my workouts at this stage focus on cardio & endurance.
I was thinking of practicing Body Flow at the beginning of each of my workouts.
Any suggestions would be welcome and appreciated.
By the way: Coach Sonnon, thanks for the WONDERFUL book! It's the first one of yours I've read, and I'm looking forward to working with the concepts, as well as investigating some of your other material!
Next on my agenda: Clubbells...

[Robert V]

Congrats! It's the best book I've ever read.

First, I didn't see any Warrior Wellness in your routine. I think this is vital. I'd always begin my workout with WW. If you don't have access now, look for "dynamic stretching" on the web.

From bodyflow, I'd use the arm screw. For with the push ups and resistance work, you need to abate the RMT in your shoulders. Before, after and even during your workout. Maybe later you can have the arm screw lead into a Long arm roll, but you would have to be working on the cossack squat.

The spinal rocks would also be good also. I like to do them after and before resistance training to free my spine up.

Page 73 of the book Bodyflow, outlines a great place to begin. I'd use that protocol.

I can't suggest other a lot specific movements, for I don't know where you tension resides. A suggest could hurt you more than help.

I would take a look at sophisticating your sit-ups into spinal rocks and push-ups into quad twitchs and swing splits working on shoulder stabilization and elastic stored energy.

I didn't see a lot of hip opening. So, that's a place you may look with the scorpion, FF squats and shinbox switch, which would be excellent preps for squats.

Most of the rolls are a good warm up or cool down to anything you may do.

After playing with a individual movements during your workout prep or cool down for a few weeks, I'd look at page 73 again and see what you can create. ALWAYS MONITERING YOUR OWN FEAR REACTIVITY, in not so much the doing of the exercise, but the feeling.

I'd also reread page 59.

Good Luck!