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    Elite Flow Wall Chart

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    Suggula Vamsi Krishna
    The document outlines a 6-week training program to "hack the flow state" through movement meditation. Each week consists of 5-7 days of activities, with 3-4 days of "Elite Flow" workout videos and rest days on other days. The workouts increase in duration and intensity over the weeks, starting at 15 minutes and progressing to 45 minutes of non-stop movement. Completing the training with focus, consistency, and attention is said to help one achieve a flow state.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Elite Flow Wall Chart

    Uploaded by

    Suggula Vamsi Krishna
    86 views7 pages
    The document outlines a 6-week training program to "hack the flow state" through movement meditation. Each week consists of 5-7 days of activities, with 3-4 days of "Elite Flow" workout videos and rest days on other days. The workouts increase in duration and intensity over the weeks, starting at 15 minutes and progressing to 45 minutes of non-stop movement. Completing the training with focus, consistency, and attention is said to help one achieve a flow state.

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    The document outlines a 6-week training program to "hack the flow state" through movement meditation. Each week consists of 5-7 days of activities, with 3-4 days of "Elite Flow" workout videos and rest days on other days. The workouts increase in duration and intensity over the weeks, starting at 15 minutes and progressing to 45 minutes of non-stop movement. Completing the training with focus, consistency, and attention is said to help one achieve a flow state.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    86 views7 pages

    Elite Flow Wall Chart

    Uploaded by

    Suggula Vamsi Krishna
    The document outlines a 6-week training program to "hack the flow state" through movement meditation. Each week consists of 5-7 days of activities, with 3-4 days of "Elite Flow" workout videos and rest days on other days. The workouts increase in duration and intensity over the weeks, starting at 15 minutes and progressing to 45 minutes of non-stop movement. Completing the training with focus, consistency, and attention is said to help one achieve a flow state.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    You are on page 1of 7

    HACK THE FLOW STATE

    C WILSON MELONCELLI

    FLOW STATE TRAINING CHART


    MOVEMENT MEDITATION TRAINING
    (Repeat these lines with belief before every practice)
    "It’s the quality of my Intention, the Consistency of my practice and the Attention I give that will
    hack me into the flow state"

    WEEK 1
    Week 1 is all about playing with these new movements. Take your time, you’re getting to know how your
    body and mind connects. Pretend you’re a kid playing and no one is watching.

    After you watch the introduction training videos then you can move onto the workouts.
    ACTIVITY NOTES
    DAY 1:
    Elite Flow 1
    Duration: Minimum 15mins
    DAY 2:
    Elite Flow 2
    Duration: Minimum 15mins
    DAY 3:
    Elite Flow 3 & Elite Flow 4
    Duration: Minimum 15mins
    DAY 4:
    Elite Flow 5
    Duration: Minimum 15mins
    DAY 5:
    Elite Flow Stretch
    Duration: Minimum 15mins
    DAY 6:
    Elite Flow Full
    Duration: Minimum 20mins
    DAY 7:
    Digest Your Training
    Take 10-20mins of play with any
    movements you feel you needs more
    attention. Relax – Play like an adult
    HACK THE FLOW STATE | C WILSON MELONCELLI pg. 1
    HACK THE FLOW STATE
    C WILSON MELONCELLI

    FLOW STATE TRAINING CHART


    MOVEMENT MEDITATION TRAINING

    (Repeat these lines with belief before every practice)


    "It’s the quality of my Intention, the Consistency of my practice and the Attention I give that will hack me
    into the flow state"

    WEEK 2
    Week 2: All is beginning to form a shape of understanding to you. If not, relax, smile and play with the
    movements by repeating week 1s flow style. Week 2 is turning up with system. Elite Flow is to
    complement your current training routine.
    ACTIVITY NOTES
    DAY 1:
    Elite Flow Full
    Duration: 20mins (NON STOP)
    DAY 2:
    Elite Flow Full
    Duration: 20mins (NON STOP)
    DAY 3:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).
    DAY 4:
    Elite Flow Full
    Duration: 20mins (NON STOP)
    DAY 5:
    Elite Flow Full
    Duration: 20mins (NON STOP)
    DAY 6:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).
    DAY 7:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).
    HACK THE FLOW STATE | C WILSON MELONCELLI pg. 2
    HACK THE FLOW STATE
    C WILSON MELONCELLI

    FLOW STATE TRAINING CHART


    MOVEMENT MEDITATION TRAINING

    (Repeat these lines with belief before every practice)


    "It’s the quality of my Intention, the Consistency of my practice and the Attention I give that will
    hack me into the flow state"

    WEEK 3
    ACTIVITY NOTES
    DAY 1:
    Elite Flow Full
    Duration: 30mins (NON STOP)
    DAY 2:
    Elite Flow Full
    Duration: 30mins (NON STOP)
    DAY 3:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).
    DAY 4:
    Elite Flow Full
    Duration: 30mins (NON STOP)
    DAY 5:
    Elite Flow Full
    Duration: 30mins (NON STOP)
    DAY 6:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).
    DAY 7:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).

    HACK THE FLOW STATE | C WILSON MELONCELLI pg. 3


    HACK THE FLOW STATE
    C WILSON MELONCELLI

    FLOW STATE TRAINING CHART


    MOVEMENT MEDITATION TRAINING

    (Repeat these lines with belief before every practice)


    "It’s the quality of my Intention, the Consistency of my practice and the Attention I give that will
    hack me into the flow state"

    WEEK 4
    ACTIVITY NOTES
    DAY 1:
    Elite Flow Full
    Duration: 30mins (NON STOP)
    DAY 2:
    Elite Flow Full
    Duration: 30mins (NON STOP)
    DAY 3:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).
    DAY 4:
    Elite Flow Full
    Duration: 45mins (NON STOP)
    DAY 5:
    Elite Flow Full
    Duration: 30mins (NON STOP)
    DAY 6:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).
    DAY 7:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).

    HACK THE FLOW STATE | C WILSON MELONCELLI pg. 4


    HACK THE FLOW STATE
    C WILSON MELONCELLI

    FLOW STATE TRAINING CHART


    MOVEMENT MEDITATION TRAINING

    (Repeat these lines with belief before every practice)


    "It’s the quality of my Intention, the Consistency of my practice and the Attention I give that will
    hack me into the flow state"

    WEEK 5
    ACTIVITY NOTES
    DAY 1:
    Elite Flow Full
    Duration: 45mins (NON STOP)
    DAY 2:
    Elite Flow Full
    Duration: 30mins (NON STOP)
    DAY 3:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).
    DAY 4:
    Elite Flow Full
    Duration: 45mins (NON STOP)
    DAY 5:
    Elite Flow Full
    Duration: 30mins (NON STOP)
    DAY 6:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).
    DAY 7:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).

    HACK THE FLOW STATE | C WILSON MELONCELLI pg. 5


    HACK THE FLOW STATE
    C WILSON MELONCELLI

    FLOW STATE TRAINING CHART


    MOVEMENT MEDITATION TRAINING

    (Repeat these lines with belief before every practice)


    "It’s the quality of my Intention, the Consistency of my practice and the Attention I give that will
    hack me into the flow state"

    WEEK 6
    ACTIVITY NOTES
    DAY 1:
    Elite Flow Full
    Duration: 45mins (NON STOP)
    DAY 2:
    Elite Flow Full
    Duration: 30mins (NON STOP)
    DAY 3:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).
    DAY 4:
    Elite Flow Full
    Duration: 45mins (NON STOP)
    DAY 5:
    Elite Flow Full
    Duration: 45mins (NON STOP)
    DAY 6:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).
    DAY 7:
    OFF.
    (This doesn’t mean non-stop. Just no flow
    movements. If unsure what to do, contact me
    direct for personal guidance).

    HACK THE FLOW STATE | C WILSON MELONCELLI pg. 6


    HACK THE FLOW STATE | C WILSON MELONCELLI pg. 7

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