PURPOSE:
Y-Grounded DESIGNED BY: Jay Morgan, FAFS EMAIL jay@dynamichealthfitness.com DIRECTIONS: Click on title of program for streaming video link
Designed by Dynamic Health & Fitness, On-Ground Evolution is a workout designed to enhance ones function upright, by starting on the ground. On ground training is a pre-requisite to optimal performance upright. The program is designed to challenge your bodies relation to gravity, whether you are starting in the prone, side-lying, supine or kneeling position. Each position creates a different reaction through the body and utilizes authentic motion – such as foot “drivers” and hand “drivers” – to train the body to be functionally stable on the ground. On-Ground Evolution is immensely empowering as it can be easily “tweaked” up or down to meet one’s success level. It is a vital part of any and all training programs in order to increase performance!
RECOMMENDATIONS: This program is twelve weeks in length, utilize Y-Grounded 1.0 the first four weeks and then progress each subsequent four weeks with 2.0 and 3.0. Train 3-4 times per week.
Y-Grounded 1.0 ROUND 1: MOVEMENT
SETS
REPS
REST
Prone (knees&elbows) Hip Swing Matix
1
3 ea.
0s.
Side Lying (knees&elbows) Hip Swing Matix
1
3 ea.
0s.
Supine (feet&back) Hip Swing Matix
1
3 ea.
0s.
REST 1-3M. ROUND2: MOVEMENT
SETS
REPS
REST
Prone (knees&elbows) Arm Swing Matix
1
3 ea.
0s.
Side Lying (knees&elbows) Arm Swing Matix
1
3 ea.
0s.
Supine (feet&back) Arm Swing Matix
1
3 ea.
0s.
REST 1-3M. ROUND 3: MOVEMENT
SETS
REPS
REST
Prone (knees&elbows) Leg Swing Matix
1
3 ea.
0s.
Side Lying (knees&elbows) Leg Swing Matix
1
3 ea.
0s.
Supine (back&feet) Leg Swing Matix
1
3 ea.
0s.
REST 1-3M. * Matrix Play & Terms are property of the GrayInstitute