Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_routines:oct_2016 [2016/10/10 12:17] gunn [Clubbell] |
exercise_routines:oct_2016 [2016/10/15 15:17] (current) gunn [Oct. Nov. Dec 2016 Exercise Routines] |
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| ====== Oct. Nov. Dec 2016 Exercise Routines ====== | ====== Oct. Nov. Dec 2016 Exercise Routines ====== | ||
| + | * [[exercise_routines:oct_2016:calendar | Q4 2016 Calendar]] | ||
| ===== Flow fit ===== | ===== Flow fit ===== | ||
| + | * [[exercise_demos:flowfit | Scott Sonnon notes on flowfit]] | ||
| * **Oct**: continue one, two, three, two, one flow | * **Oct**: continue one, two, three, two, one flow | ||
| * **Nov**: change to 7 min, 1 min rest, 7 min | * **Nov**: change to 7 min, 1 min rest, 7 min | ||
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| ===== Flows ===== | ===== Flows ===== | ||
| - | * 6 degree, do all three flows for 4 minutes each | + | * [[exercise_demos:sixdegree | 6 Degree Flows]] - do all three flows for 4 minutes each |
| * Yaw & Heave | * Yaw & Heave | ||
| * Roll & Sway | * Roll & Sway | ||
| Line 16: | Line 17: | ||
| ===== Clubbell ===== | ===== Clubbell ===== | ||
| - | * [[#one_handed_swipe]] | + | * [[#one_handed_swipe | 1. one handed swipe]] |
| - | ===== Trial by Fire: Swipe, Mill, Hammer ===== | + | * [[#one_handed_mill | 2. one handed mill]] |
| - | * [[https://www.youtube.com/watch?v=ZfDanltO4TA | Clubbell Trial by Fire]] - swipe, mill, hammer 3:23 | + | * [[#two_handed_hammer | 3. two handed hammer]] |
| + | * [[#samurai_pivot_squat | 4. Samurai pivot squat]] | ||
| + | * [[#clubbell_flow | 5. Clubbell flow]] | ||
| ==== 1. one handed Swipe ==== | ==== 1. one handed Swipe ==== | ||
| Line 44: | Line 47: | ||
| - torch press | - torch press | ||
| - torch to hammer | - torch to hammer | ||
| - | == Hammer Progression == | + | |
| + | == Trial by Fire: Swipe, Mill, Hammer == | ||
| + | * [[https://www.youtube.com/watch?v=ZfDanltO4TA | Clubbell Trial by Fire]] - swipe, mill, hammer 3:23 | ||
| + | |||
| + | == Shane Heins Hammer Progression == | ||
| * [[https://www.youtube.com/watch?v=Sgu-l7U0bgs- | Hammer side swing1]] 2 handed- Shane Heins 8:36 | * [[https://www.youtube.com/watch?v=Sgu-l7U0bgs- | Hammer side swing1]] 2 handed- Shane Heins 8:36 | ||
| - | * [[https://www.youtube.com/watch?v=4-FhTJHkqU8 | Hammer semi swing2]] -Shane heins 6:58 | + | * [[https://www.youtube.com/watch?v=4-FhTJHkqU8 | Hammer semi swing2]] -Shane Heins 6:58 |
| * [[https://www.youtube.com/watch?v=9kOfYfqm4ps | Hammer torch press3]] -Shane Heins 6:02 | * [[https://www.youtube.com/watch?v=9kOfYfqm4ps | Hammer torch press3]] -Shane Heins 6:02 | ||
| * [[https://www.youtube.com/watch?v=jaWSuSIMzi0 | Hammer Swing]] - Shane Heins 5:23 | * [[https://www.youtube.com/watch?v=jaWSuSIMzi0 | Hammer Swing]] - Shane Heins 5:23 | ||
