Strength isn’t just about how much you can lift
It’s about how confidently you can support yourself—especially when your hands and arms are involved.
This progressive mobility flow focuses on building strength that helps you feel more stable and capable when you’re on the floor, moving through hands-and-knees positions, or needing to catch yourself with your arms.
Instead of rushing through movement, this practice slows things down so your body can actually learn how to organize strength from the inside out.
What This Practice Helps You Build:
This mobility flow supports:
- Confidence supporting weight through the hands and arms
- Core strength that stabilizes the upper body
- Better control when transitioning on and off the floor
- Strength that shows up when balance is challenged
- Awareness of how momentum can bypass real strength
Because the movement progresses, the body has time to adapt. Each level asks a little more from the system without forcing you to be anywhere you’re not ready for yet.
Why Control Matters More Than Speed:
Momentum can make movement feel easier—but it strips you of the opportunity to build strength. When you slow down, your nervous system has to stay engaged. That’s where meaningful strength and coordination develop.
This practice emphasizes intentional loading, especially through the arms and hands, so strength is built gradually and with awareness.
Notes & Tips to Keep in Mind:
Keep these cues in mind as you move:
- Avoid using momentum—it cheats you out of building strength.
- You can lower one elbow at a time, just stay connected through your core so your body doesn’t rock side to side.
- Use a rolled-up yoga mat, towel, or blanket under your knees for cushioning.
- This movement nugget progresses—do what you can now and stay consistent. Come back and continue building toward the ultimate level.
- Your movement doesn’t need to look exactly like mine. You do you
Who This Practice Is Perfect For:
This flow is especially helpful if you:
- Want to feel more confident supporting yourself on the floor
- Care about strength that carries over into real life
- Prefer thoughtful progressions over fast workouts
- Appreciate options and permission to build over time
This mobility flow isn’t about pushing harder.
It’s about building strength you can trust—so when your hands, arms, and core need to support you, they’re ready.
Move smart. Feel good. Stay strong.
🔗 Try my other mobility focused classes:
This Core Drill Will Tell You Exactly Where You’re Wobbly
7-Minute Lower Body Mobility Routine
Pancakes & Waffles