====== Exercise Routines starting July 2017 ======

===== 6DP FLOWS =====

==== Tabata-Style (25/10 X 6) ====
  - Pull Ups/[[exercise_demos:flows#diving_dolphin |Diving Dolphin]]
  - Plow transitions
    * Arm Thread to Plow
    * Diving Dolphin to Plow
    * Shoulder Bridge to Plow
    * Prone to Plow
    * Shinbox to Plow
  - Plank Variations
  - Cossack Getup/Squat Switches
  - Crow
  - Flows (Forrest, Roll & Sway, Pitch & Surge, Yaw & Heave)

===== Clubbell Routine =====
==== Tabata-Style (25/10 X 6) ====
  - Arm cast drumming
  - Shield Cast (2 handed or alternating one hand with both arms)
    * [[https://www.youtube.com/watch?v=H6qmXCNvmLI | two handed shield cast]] - John Belkewitch [4:06]
  - Two handed clockwork rotational torch/two handed flag squat & squat bridge get up
  - Bull whip
  - Pivotal front mill/reverse mill
    * [[https://www.youtube.com/watch?v=x7YIlZmXckQ | pivot clubbell]] - clubbellslinger4life [9:19]
  - Tumbleweed flow	

===== Core Set =====

  * [[exercise_routines:core_set | Core Set]]

===== Links & Notes =====

== Bullwhip ==
  * The Bullwhip is a combination routine for single Clubbell, which consists of the component exercises:
   * Parry Cast, [[https://www.youtube.com/watch?v=6neyNFU6spg | here]] [5:36] & [[https://www.youtube.com/watch?v=7PWvBVErC1o | here]] [0:29]
   * Arm Cast, [[https://www.youtube.com/watch?v=FTRkhm_SdRw | here]] [1:02]]
   * Front Pendulum [[https://www.youtube.com/watch?v=RA-rZk0OZZs | here]] [5:56]

=== Tumbleweed ===
  * [[https://www.youtube.com/watch?v=jbUN8LTNw7Q | another version of Tumbleweed]]


=== crow ===

  * [[https://www.youtube.com/watch?v=ZgC6TCakQTA | Advanced Crow Perch]]
  * [[https://www.youtube.com/watch?v=SVJ0-guYL-s | Prasara Yoga - Crow Evolutions Flow]] Mattexp Sinor [2:16]

=== Plow ===
  * [[http://bazaudi.com/mif/doku.php?id=exercise_demos:plow | Plow Transistions]]