The Breakdown
Welcome to the Movement + Breathwork Program! We’re thrilled you're here to embark on this journey with us. At Bprimal, we live by the belief that movement is medicine and proudly advocate for healthy movement that supports strength, balance, and freedom. This program is designed to help you cultivate a deeper connection with your body and breath, unlocking greater mobility and control.
Our approach is rooted in mindful movement and intentional breathing, creating a holistic experience that supports your overall well-being. Whether you’re easing into your morning or winding down after a big day, this practice invites you to slow down, soften, and reconnect.
We’re excited to have you as part of the Ghetto Movement community!
End Range – Dynamic Mind-Body Reset
This End Range program blends gentle activation with deeper dynamic stretches, helping you explore your body’s limits safely and intentionally. It’s designed to be accessible and easy to follow, whether you’re at home or on the go.
Here’s your quick guide to get started:
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Watch: Click on the video links to access the guided sessions.
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Prepare: Grab your mat and find a quiet space where you can move freely.
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Breathe: Focus on your breath throughout each exercise, connecting with your body.
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Time: Each session is designed to be completed in around 30 minutes.
Step-by-Step Flow
1. Foot Awakening – Toes Tucked Stretch
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Sit on heels with toes tucked under.
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Breathe deeply through nose, softening the tension in the feet.
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Hold for ~30 seconds, leaning forward to reduce intensity if needed.
2. Ankle Release – Top of Foot Stretch
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Flatten feet, sit back onto ankles.
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Relax shoulders, focus on slow breaths.
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Feel ankles and tops of feet loosen.
3. Squat to Forward Fold Flow
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Start in a forward fold, then lower hips into a deep squat.
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Use hands for leverage.
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Flow up and down, syncing breath: inhale up, exhale down.
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Repeat for 8–10 reps.
4. Dynamic Squat Shifts
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From deep squat, gently shift side-to-side.
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Lift one heel at a time, knees pointing outward.
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Loosens hips and feet dynamically.
5. Thoracic Rotations (T-Spine Loosener)
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Kneel with bum on heels, hands behind head.
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Rotate torso left and right slowly.
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Aim for ~20 reps to open upper back.
6. Dynamic Lunge – Hip Flexor End Range
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Step one foot forward into a lunge, back knee grounded.
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Rock gently forward and back.
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Progress: reach arms overhead or back.
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Hold at end range for 10 counts.
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Switch sides.
7. 90/90 Hip Openers
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Sit with front and back legs at 90°.
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Fold chest forward over front shin.
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Perform 8–10 reps, holding the last one.
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Switch sides.
8. Hamstring + Calf Flow
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Front leg straight, back knee down.
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Flex toes toward shin as you fold forward.
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Flow in and out for 8–10 reps.
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Hold final stretch for 10 counts, then switch sides.
9. Glute Bridge Activation
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Lie on back, feet flat, hands to ankles or floor.
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Drive hips up, ribcage lifting.
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Perform 10 controlled reps.
10. Supported Back Bends
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Stand with back to wall (or use couch/ledge).
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Push hips forward, lift chest, lean back slightly.
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Perform 8–10 reps, keeping spine active.
11. Shoulder Flexion Stretch
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Kneel, hands forward on floor, chin and chest reaching down.
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Add tailbone tucks for extra depth.
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Repeat cycles of tuck + release.
12. Reverse Tabletop with Dynamic Lift
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Sit with hands behind hips, fingers back.
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Push hips up toward ceiling, bum shifting forward.
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Perform 10 reps, hold final one for 10 counts.
13. Closing Breathwork – Box Breathing + Power Breath
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Find a comfortable seated position (chair or mat).
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Begin with Box Breathing (inhale 4, hold 4, exhale 4, hold 4).
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Progress to power breaths: inhale 2 counts, exhale 1 count, for ~20–30 breaths.
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Finish with one deep inhale, long exhale, and stillness.
Why This Flow Works
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Dynamic Activation: Prepares muscles and joints for movement.
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End Range Focus: Safely explores limits of mobility and control.
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Holistic Stretch: Targets hips, hamstrings, shoulders, spine, and feet.
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Breath Integration: Keeps nervous system calm while body opens up.
Tips & Guidance
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As you exhale, soften the body to safely find new range.
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End Range practice is best done in the morning or pre-training, but can also reset the body anytime you feel stiff.
Stay Connected
Congratulations on completing the program! This practice is about building strength, control, and awareness at your edges. We hope it supports your journey toward a strong mind-body connection and greater mobility.
Try the Guided Session
Follow along with the full routine here:
Watch the full End Range guided session on YouTube
Prefer a gentler start? Reset with our calming Passive Flow.
Need a fast pick-me-up? The Dynamic Flow is designed to energise your mornings in minutes.
Remember: End Range isn’t about pushing for extremes. It’s about exploring your edges with breath and control so your body feels stronger, freer, and more alive. Move the way nature intended.
