Bluearth Dynamic Movement Control

1. Fixed Leg Stepping	6. Bilateral Squat to Jump to...	11. Drop Arm Spin
2. Quadruped	7. Unilateral Squat to Jump to...	12. Forward Roll
3. Rhythmical Squat	8. Bent Arm Plank to Squat	13. Pivot Lunge
4. Trunk Rotation	9. Hand Stand	14. Ribbon Arm Spin
5. Pepe Le Pew	10. Standing Position to Bwd Roll	15. Rollercoaster Surfers Movement

Lie face down on the ground as if on a surfboard.

Place hands on the ground under shoulders.

Dynamically push down into the ground lifting head and chest (Core Movement #42).

Powerfully extend arms and spine allowing the feet to swing under and through.

Allow the feet to land along the midline of 'your surfboard'.

Develop one smooth action and 'stick' the landing.

BENEFITS

Develops strength and rhythm.

Brings fun and meaning.

BEGINNERS ADVICE

Lift head and chest prior to engaging the arms.

Tuck toes under to assist leg drive.

'Throw' head upwards to initiate lift.

Be aware of fatigue.

CHALLENGE

Alternate which foot lands forward.

Quickly drop back to ground and repeat movement multiple times.

Lie along a line (the stringer of your board) and land feet directly across it.

ADJUSTMENTS / WHAT TO LOOK FOR

Unsteady landing.

Lifting body before head and shoulders.

Explore #8 Bent Arm Plank to Squat in this section.

IMAGES: Surfers Movement