RSH Movement Snacks
These workouts are based on your energy levels: Grounded, Supported & Uplifted. Some days it feels hard to do much more than lie down and others you’ve got boundless energy. Meet yourself where you are and maybe you’ll find that moving just a little makes you wanna play more.
Choose weights (or bodyweight) that will serve your purpose. What is your intent with this exercise? How will it help you reach your long term movement goals?
If you’re new to lifting weights or have recently recovered from an injury, start slow and low—focus on form and choose light weights or bodyweight. If you’re a knowledgeable mover and are ready to get stronger, choose heavier weights to make your last couple reps of each exercise challenging.
Evaluate what your body needs in the moment and make smart choices. Commit to moving with intention and showing up for yourself regularly.
Grounded
Supported
Uplifted
Important Note: Always get clearance from a medical professional before beginning a new workout. You are responsible for your own safety.
Here’s your workout if you want…
More Flex:
Select/combine any workout
Warm up: 10+ reps each
Flex: 10-15 reps each; 3-5 sets
Flow: 1 time; hold 30-60s each
Cool down: 30-60s each
More Flow:
Select/combine any workout
Warm up: 5-10 reps each
Flex: 8-10 reps each; 1-3 sets
Flow: 3-5 times; breath-pace
Cool down: 30-60s each
More Flex & More Flow:
Select/combine any workout
Warm up: 10+ reps each
Flex: 10-15 reps each; 3-5 sets
Flow: 3-5 times; breath-pace
Cool down: 30-60s each
Less Flex & Less Flow:
Select/combine any workout
Warm up: 10+ reps each
Flex: 3-5 reps each; 1-2 sets
Flow: 1 time; hold 10-15s each
Cool down: 15-30s each
