Dynamic Shifts and Isolations

Fast meets slow in this across-the-floor exercise, which fires the fast-twitch muscles and then relaxes into soft movement. Fire the fast-twitch muscles for the first four counts, then relax everything into softer movement.

Moving as if through putty gives the resistance the slow parts want. Rebound twice from the core, with the second pull relaxing out. After a quick dodge, a scoop, and a push, you stop.

The last two seconds of stillness belong to you. Sit in the silence.