Flip dog in 5 easy steps

This Awesome Move in 5 Easy Steps

I thought moves like this were impossible

Not long ago, I thought a move like this was impossible.  I'm not talking difficult like learning to speak Chinese.  I mean physically impossible like traveling faster than the speed of light.  I just thought that my body was not capable of moving like that through space.  I was wrong.

Deconstructing movement, step-by-step

One day I realized that if I do the same exercises as everyone else then I'm going to look like everyone else at the gym and that wasn't what I wanted.  So I decided apply my brain and my knowledge of anatomy and biomechanics to figure out how to teach myself to do some super-cool moves.  I was amazed at what I was able to accomplish simply by developing a step-by-step system.

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?  Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?  If not, try something new.

THE game-changer that's missing in your workouts

THE game-changer is dynamic holistic movement patterns that constantly present new physical, technical, and cerebral challenges with ever-changing alignments, loads, variations, and micro-adaptations.

Flip Dog step 1 - from downward dog on all 4s, shift your weight to one hip and shoulder before lifting the arm then the foot skyward

Flip Dog step 1 - from downward dog on all 4s, shift your weight to one hip and shoulder before lifting the arm and then the foot skyward

Why has nobody taught you flip dog?

They assume you can't do it.  Just like I did.  But you can do it.  Plus a lot more.  You just need a system.  Most people shy away from multi-dimensional, curvilinear movement challenges in the thin zone at the edge of their capabilities.  Don't be one of those people!

This Awesome Move in 5 Easy Steps

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If you want results, stop doing this

Stop wasting your first 13 reps on boring, repetitive, closed-chain, linear isolation moves that are too easy, and not even feeling the burn until rep 14 or 15.  Why not start making every second of every workout count where it matters - well-defined muscle lines you can see in the mirror and in selfies?

Step 2

In step 2 the hand moves skyward first, followed by the foot.  Both hand and foot trace a curvilinear path to land under the main body mass (near the spine and tailbone) to support the body weight in the air.

While the arm and leg are tracing circular arcs in the air, there is a coordinated pivot around the hip and shoulder supporting the body weight.

Flip Dog step 2 - pivot on the ground shoulder and hip while the sky hand and foot trace a curvilinear path towards the tailbone

Flip Dog step 2 - pivot on the ground shoulder and hip while the sky hand and foot trace a curvilinear path towards the tailbone

Stabilization is killing your results - let's fix it

Here's the problem: when you go to the gym you strap yourself into a chair with handles, armrests, pedals and leg rests, stabilizing and shutting down as much of your body as possible.  Stabilization is killing your results.  Do you see those sharp, cut, defined abdominal lines in the mirror and in selfies?  I'm guessing the answer is NO - let's fix that.

Steps 3 and 4 - Hip Twist and Shoulder Flip

Flip Dog step 3 - the timing of the hip twist as the foot lands redistributes the lower body weight onto both hips in hyperextension

Flip Dog step 3 - the timing of the hip twist as the foot lands redistributes the lower body weight onto both hips in hyperextension

Step 4 is where the muscle definition money is.  The core contracts to support much of the body weight in the air while the back arches and the ground shoulder flips into hyperextension as the sky hand lands simultaneously

Step 4 is where the muscle definition money is. The core contracts to support much of the body weight in the air while the back arches and the ground shoulder flips into hyperextension as the sky hand lands simultaneously

Step 5 - The Landing

The final step is an arching of the back and hyperextension of both hips and shoulders

The final step is an arching of the spine and hyperextension of both hips and shoulders

Learning to push your own limits

The most astonishing gains are made within the thin zone at the edge of our capabilities, when we are challenged not only physically, but also technically and mentally.

I incorporate at least one challenge move that is beyond the threshold of my abilities into my interval training every day. That forces me to acknowledge and confront my limits and make an effort to push beyond them every day. It is also a powerful way to focus the mind.

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

The biomechanics of intensity - abdominal muscle activation

Maintaining an isometric contraction of the core while your body weight curves through the air is the key to highlighting your abdominal muscle definition

Maintaining an isometric contraction of the core while your body weight curves through the air is the key to highlighting your abdominal muscle definition

Bruce Lee could kick a tiny lightbulb out of a chandelier without even rattling the chandelier.  He's my inspiration.  If you've never tried a move like this you will be astonished at how quickly you will gain strength, agility, and stamina.  You will also start seeing results in your abdominal muscle definition that will convince you to never waste time with standard crunches and machine exercises again.

Start seeing the only results that really matter - the ones you love to see in the mirror

The movements involved activate the entire range of muscle fibers in multiple dimensions, linear and curvilinear, over their entire length, so the results in muscle definition will be quick and dramatic compared to the standard crunches and squats you're wasting your time and energy with now.​

Looking Great Naked isn't Magic ... It's Science

These moves are designed to maintain an intense isometric contraction of the entire core while you are in the air, so you will always feel the burn, and all of your time and effort will be laser-focused on results - those sharp, cut, abdominal lines you want to see in the mirror.  Once you feel that intense burn with every millimeter you progress and you start seeing the results in the mirror, standard crunches will start seeming like the boring, useless waste of time that they are.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

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