FloFitness

  • Home
  • HOME WORKOUT ROUTINES
  • Enter the FLO VAULT
  • Class Schedule
  • Client Testimonials
  • Schedule a Session
  • Staff Education Workshop
  • Meet the FLO Family
  • Video Assessment
  • FLO-OSOPHY Mindset Training
  • Social Media
  • Tools of FLO
  • Bosu

T- Spine Exercises 


Half Kneeling Rotations 

Half Kneeling Rotations (Pushing down on stick)

90/90 T-Spine Rotations 

Hip Hinge T Spine Rotations

Rotations with Top Hand Rotation

Hip Hinge Room Scan

Slap Shots

Ninja Flow Lunges

Core Work 


Deadbug with Leg Extension 

Upside Down Turtle 

Rotations into Wall 

Half Kneeling Rotations Into Wall

Rotational Roll Up 

Arm Bar Rolls 

Hip Toss 

Placca Door Slams 

Superman/ Superwoman Lift 

Tall Sitting Rotations

Tall Sitting Forward Lean 

Back Lever Prep

Crunch with Iso Hold 

Leg Skin 

90/90 Pinwheel Rotations 

Leg Exercises 


Adductor Push w/ Hip Press

Abductor Push w/ Hip Press

Supine Hip IR/ER

HK Front Kicks

HK Gap Close 

HK Faber / Reverse Faber

Tall Kneeling to Half Kneeling on Bosu w/ Stick Over Head

Louie Lunges 

Louie Lateral Lunges 

Walking Louie Rotations 

Knee Drive Front Kicks 

Cross-body Hip Abduction 

CC Reaches

1 Leg RDL 

Hip Hinge 

Two Stick RDL

Hip External Rotations 

Captain IR's

Captain Morgan

Tall Kneeling to Cross Half Kneeling

Half Kneeling to High Knee

Diagnol Push Squat w/ T Spine Rotation

Lateral Line Squat w/ Varies Rotations

90/90 Hip Rotations w/ Overhead Holds

Pigeon 

Foot Flickers 

Upper Body 


Peek-a-boo Flys

Pull Up Prep

Shoulder Mobility


External Rotation Slide with Lunge 

Hip Hinge Skin the Cat
I Lift

Y Lifts

Fire Dance 

Teeter Totter 

Nunchucks 

Stretches 

Hamstring Stretch 

Hamstring Kick 

Figure 4 Adductor Stretch

FLOWS 


Reaching Underswtich to Get Up 
Solo Flow Game.  The object of this game is to move around for a set amount of time without letting the stick hit the floor. You can't use your hands to stop the stick from falling. 

Location

FLOism

"You have to go against the current in order to ride the waves"

Contact Us

    Subscribe Today!

Submit
  • Home
  • HOME WORKOUT ROUTINES
  • Enter the FLO VAULT
  • Class Schedule
  • Client Testimonials
  • Schedule a Session
  • Staff Education Workshop
  • Meet the FLO Family
  • Video Assessment
  • FLO-OSOPHY Mindset Training
  • Social Media
  • Tools of FLO
  • Bosu