gym_cumados Kneeling Plate
Dynamic Flow Set

Develops
• Upper torso mobility
• Shoulder girdle mobility
• Core rotation
• Flexibility of movement
• Arm and leg coordination
• Core control
• Chest flexibility
• Back and chest muscle opening

Work Format
30-45 seconds in a circuit
No pause between sides
Progression - add time in 5-second increments

For
BJJ • Wrestling • MMA • Functional Training

gym_cumados 90% of people underestimate functional work, but we will fix it, prove otherwise...

gym_cumados Do you want your body to move without restrictions? Write «YES» and I will help you.

gym_cumados Be yourself and move forward, only forward.

gym_cumados An excellent opportunity to increase dynamics and rotation, working the body simultaneously on two levels

gym_cumados 1.Explosive Hip Opening

• Strengthens the gluteal muscles and outer thigh line
• Improves pelvic and knee stability
• Develops motor control and explosive leg opening
• Helps with grappling when changing levels and working from low positions

2. Hip Circle Control

* Pelvic control during movement
* Strengthening the hip and gluteal muscles
* Knee and ankle stability
* Developing balance and coordination
* Improving body control in a single-leg stance

3. Lateral Power Step

* Explosive leg strength
* Strengthening the glutes and hips
* Control of movement under load
* Developing lateral movement
* Stability of the knees and pelvis

gym_cumados Exercises to improve dynamics, explosive power and mobility, by performing these exercises you will become much more dynamic, especially by adding weight in the form of a tourniquet

gym_cumados ONE OF THE BEST EXERCISES FOR COORDINATION AND ROTATION

gym_cumados Do you want unique functionality and coordination? Then you must do this set.

gym_cumados Improve your skills and become stronger, work to improve FUNCTIONALITY