Part 7/10 Advanced Groundwork Routine. Really important to keep the head forward, butt back on these, see a lot of people not doing that. Advanced Groundwork Routine: Hip Rocker 20-30 reps ea. Hip Stretch 30-45 sec ea. Child Rocker 20-30 reps Toe Tuck Rocker 20-30 reps Rocker Fly 20-30 reps Crawl Up and Back 20-30 reps ea. Side to Side Rocker 10 sec hold, 20 reps ea. Good Morning Rocker 20-30 reps Half Kneeling Stretch 30-45 sec Walk Up and Back 20-30 reps ea. Repeat 3-5 times a day #goata #functionalpatterns #hyperarchfasciatraining #weightlifting #olympiclifting