Full On Baum

⚠️ This is a work in progress! ⚠️

Full On Baum:

A Comprehensive Body Mind Heart and Soul Workout.

No Equipment Needed.

💪🏽 Get Strong on Your Own.

The following is an experiment.

I wanted to design a workout to do in the mornings.

The objectives were:

To craft a full body workout, specifically for people in this day and age (smartphones, computers, cars, lots of sitting etc.) that can by be done anywhere, anytime by anyone.

Absolutely no equipment required.

Incorporate meditative practices for the stilling and harmony of mind.

Include exercises that activate the heart.

Design it to be a whole experience that enlivens the soul, nervous system and self.

The only thing you need is a spot on the ground.

So:

This is;

An equipment-less series of movements to help you awaken, mobilize, strengthen, unify and dial-in your body, mind, heart and soul…

That’s the intent anyhow.

My goal:

To master this series of movement myself, continue to refine it and find ways to make the practice scalable, modular and flexible.

🌅 Lying Down In the morning I am drawn to the ground.

Shortly after waking up I’m kind of stiff, slightly groggy and there is a good chance I’ll end up in a chair.

So, I like to start by laying on the ground.

This way, I work with gravity. I go to the floor with confidence, knowing that I will soon be fully upright, awake and alive.

👅☝️👄 Firmly press your tongue to the top of your mouth. The tip of your tongue is gently touching the back of your two top front teeth.

🙇 Face Down Lay flat for a while, decompress your spine. Turn your head however feels most comfortable. You can lay face down too.

Hand Flex and Extend. Arms out to side.

Wrist Rotations, Extension and Flexion. Arms out to side.

T-Spine Rolls

Mid Trap Raises

Scorpion Pose

Superman Hold

Supermans: Arms Out, Arms Tight, Arms Back (Palms Up, Palms Down)

Bow Pose

Pike Arch

Hindu Pushup

Upward Dog

Clamshell

Pushups: Tight, Wide, Regular, Staggered.

Table Top Opposite Hand Opposite Leg.

Cat/Camel

Quadruped Vaccuums

Frog Hold

Headstand Back Extensions

Four Way Neck Mobility

Crawl

🛌Face Up 30 Deep Breaths, Exhale, Hold for Max+ Hypopressive, Inhale. (1-3x with Hand postures during hold; Breathing Wim Hof Style)

Deep Core Activation and Leg Slides

Shoulder Stands

Neck Flexors

Hollow Hold

Core Crunch

V-Ups

Side V-Up (Left, Right)

Side Plank Hold (Left, Right)

Glute Bridges (Both, Left Leg, Right Leg)

Dead Bugs

Legs Over Head

Opposite Arm Opposite Leg

🧘‍♂️ Sitting Nine Purifications Breathing

Tsa Lung (5 Moves)

Hamstring Stretch (Left, Right, Both)

Pancake Reach

Zhine (3x 1 Minute)

Khapala Bhati Pranayama

Nauli

Quiet Time, Visualization, Imagination etc.

🧎‍♂️Kneeling Hip Flexor Stretch

Hypopressives (3 Positions)

Reverse Nordics

Hip Thrusts

Back Extensions

T-Spine Rotations

Freestyle, Acro, Handstands etc.

Cossack Squats

🧍‍♂️Standing Hypopressives (3x Postures)

Nauli (3x)

Knees Over Toes Lunges

Hackenschmidt Squat

Stiff Legged Deadlifts

Deep Squats

Jump Squats

Back Extension

Mid Trap Raises

Neck Isometrics

Upperbody Isometrics

Lowerbody Isometrics

Global Extenion+Flexion

Spine Waves

Tibialis Raise (Left, Right)

Calve Raises (Left, Right)

Jumps(Left, Right, Both, Bounce Max)

Shadow Box

Qi Gong

Stillness, Gratitude