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  1. 69 minutes in duration, LIV'S SLOW-FLOW 3 is a whole-body mobility/limbering program. And, recall, the goal of moving from "merely" flexible to relaxed and supple has been discussed in detail here: kitlaughlin.com/forums/index.php?/topic/789-muscle-tension-and-flexibility/#comment-7591 The muscular gentleman to Liv's left (so right of your screen) is Jon Valentine, senior teacher and co-presenter of the Monkey Gym stream. Here is a list of what SLOW-FLOW 3 contains; copy and print out if you wish. Head and neck in all planes Side bending Shoulder girdle, moving to whole body Elbows and wrists Pelvic positioning (essential to understanding how to use the ST system) Whole body twisting and circles Feet: flexing and extending, toe work Standing one leg hip flexion and knees Leg swings (these really challenge the balance!) Short stance lunge Wide stance squat > movements in this position Full squat > movements Elephant walk (still one of the all-time best hamstring stretches) Whole body lateral circles Wrist preparation Kneeling hip mobility Hip flexors > leg straightening > rolling inside/outside back leg's knee > two leg "scissor" contractions Enjoy!
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