====== Routines for Q2 2019 ======
===== 6D Prasara (6DP) April – June =====

==== FOREST FLOW ====
  * a. [[https://www.youtube.com/watch?v=1znmforhccI | Forest Flow]] - Charleen Hess 4:22
  * b. [[https://www.youtube.com/watch?v=0f5W7D1zigo | Forest Flow Modified]] The Fisher Sisters 3:50

=== 1. Balance Drills ===
  * a. [[https://www.youtube.com/watch?v=EcK8btsPN9Q | 25 Balance Movements]] 5:44
    - Single Leg Balance ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=42s | 0:42]])
    - Single Leg Balance With look Up([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=55s | 0:55]])
    - Single Leg Balance With Hamstring Stretch ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=64s | 1:04]])
    - Tree Pose([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=74s | 1:14]])
    - Tree Pose With Arms([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=81s | 1:21]])
    - Warrior III ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=91s | 1:31]])
    - Airborne Lunge([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=98s | 1:38]])
    - Skater Lunges([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=112s |1:52]])
    - Skater Hops With Reach ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=122s |2:02]])
    - Single Leg Deadlift and Reach ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=132s | 2:12]])
    - 3 way Leg Swings ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=144s | 2:24]])
    - Skater Lunge ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=166s | 2:46]])
    - Lunge with Knee Drive ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=176s |2:56]])
    - Step Up With Balance ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=189s | 3:09]])
    - Step Down ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=202s | 3:22]])
    - Bosu Squat ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=214s | 3:34]])
    - Bosu Lunge([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=226s |3:46]])
    - Bosu Side Lunge ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=237s |3:57]])
    - Boss Squat #2 ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=249s |4:09]])
    - Surfer Squat([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=264s |4:24]])
    - Blue Pad Balancing ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=273s |4:33]])
    - Blue Pad Deadlift ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=283s |4:43]])
    - Lunge To Balance ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=294s | 4:54]])
    - Balance Taps ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=308s | 5:08]])
    - Single Leg Squats ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=326s | 5:26]])

  * b. 4 Point (Forest Flow)

=== 2. Get Up/Down ===
  * a. [[https://www.youtube.com/watch?v=H7w1xCeBkXM |  Simple]] - with Brett Klika 1:36
  * b. [[https://www.youtube.com/watch?v=DCPpu_zNiSY | Shinbox]] - with the Art of Fitness 2:30
  * c. [[https://www.youtube.com/watch?v=iM2oTXgnDRU | Turkish]] - with Keira Newton 5:28
  * d. Lotus (Forrest Flow)

==== TUMBLEWEED FLOW ====
  * a. [[https://www.youtube.com/watch?v=jbUN8LTNw7Q | Tumbleweed Flow]] - with RMAX CST Instructor Savi Sandhu 2:06
  * b. [[https://www.youtube.com/watch?v=pRKMsTCmpA4 | Tumbleweed Flow]] - with Summer Huntington 3:04

=== 3. Leg Thread Progressions===
  *  [[https://www.youtube.com/watch?v=XaCI96Ap_G4 | TACFIT Protocols: Leg Thread Progressions]] - with Nicholas Anderson 0:54


=== 4. Bridge/Table variations ===
  * a. [[https://www.youtube.com/watch?v=v-Mm5_8xjRU |  Shoulder Bridge]]
  * b. [[https://www.youtube.com/watch?v=nWaOi23tXeA | Table]]
  * c. [[ https://www.youtube.com/watch?v=sFkMWgEWBfQ | Swinging Table]]
  * d. Anchor Switch (Tumbleweed Flow)

=== 5. Shoulder/Plow Exercises ===
  * a. Push-Plank:
    - [[https://www.youtube.com/watch?v=mVidmKyXth4 | TACFIT Tutorial - Push Plank 2]] - with Shane Heins 3:22
    - [[https://www.youtube.com/watch?v=Yj0CHdikL8o | TACFIT Tutorial - Push Plank 3]] - with Shane Heins 2:46
  * b. Down-to-Up Dog
  * c. Plow-to-Bridge (Tumbleweed Flow)

===== 6D FLOW SEQUENCE =====
  * a. [[https://www.youtube.com/watch?v=tFwBFa4cClk | 6Degree FlowFit]] - with Charleen Hess 2:59
  * b. [[https://www.youtube.com/watch?v=Q9WME-2JUrc | 6 Degree Flow - Practice]] - with Andrew Jaymes 2:00

=== 6. Exercises ===
  * a. [[https://www.youtube.com/watch?v=uwwV58z2GIc | Hindu Kicking Bear Flow]] - with Geneva Fitness 2:38
  * b. One-leg Squat
  * c. [[https://www.youtube.com/watch?v=2C-uNgKwPLE | Bulgarian Split Squat]] - with Scott Herman Fitness 2:54