Posted on

Flow Movement – “Glute Activation Series”


  • (def) : also known as the zone, flow is a mental state in which a person performing an activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.

Interestingly, this is also a pretty good definition of Mindfulness.

‘HOW TO’ FLOW / be mindful

  • Anatomically‘ match your breathing with your movements : whenever you ‘get smaller’ (flex) let yourself exhale – and whenever you ‘get bigger/wider’ (extend) let yourself inhale.
  • Do not force anything (like ranges of motion or balance challenges) = 6 out of 10 in difficulty.
  • stay calm and clear minded (the breathing helps with this).

“Glute Activation Series”

-> ‘Fire Hydrant’ – aka: knee out to side for 6 reps

– > Knee ‘Circles’ x 6 reps a direction

-> ‘Bird Dog’ – like motion with straight limbs x 6reps

-> ‘Bird Dog’ – like motion with bent limbs x 6 reps

-> Finish it off with some Stomping x 10 a side – while holding yourself in a ‘Hip-Bridge’


Use this Routine prior to heavy lifting – it is guaranteed to get everything working together.

Let me know what movement issues you have! – and I will suggest a ‘plan of attack’ in future a video/Blog:

– & – if this helps YOU, and if you think it can help others, then PLEASE SHARE !

Help Spread the movement….

– Flow Movement –

Stay Strong My Friends 🙂


Martin Colangelo – Blog Author

& Owner / Instructor