====== December ======

  * Each exercise day begins with [[joint_mobility:demos:beginnig_warmup | Joint Mobility]] & ends with [[stretching_demos:finish_stretch | end of class stretch]]
  * Please review [[cst_essentials:components_of_structure | 7 Key Components of Structure]]
===== Monday/Wednesday Flow Fit tabata =====

==== 6 individual tabata 25-10 exercises (6 rounds, 1 min rest between), time: 27 min ====
=== 3 progression examples for each move ===
  * Some [[exercise_demos:flowfit | Flowfit examples here]] 
  * quad squat, quad hop, roca press
  * leg sit through, sit through half swoop, sit through complete circle
  * [[https://www.youtube.com/watch?v=49PUgMRdTNY&spfreload=1 | mountain climber]], easy climber, climber with twist, climber with twist, elbow behind knee
  * rotating table, tripod switch, drive hips up with arms, 1 arm down, 2 arms down
  * yoga burpee (up dog, down dog, push plank)
  * spinal rock, with pike, with drop
    * Spinal rock [[https://www.youtube.com/watch?v=76hYfYrPNNI | 1 slow roll]] - Shane Heins
    * Spinal rock [[https://www.youtube.com/watch?v=R9tVXX1dxzk | 2 Leg raise roll]] - Shane Heins
    * Spinal rock [[https://www.youtube.com/watch?v=eq0Ev-gOF6U | 3 Rock & Roll]] - Shane Heins
    * Spinal rock [[https://www.youtube.com/watch?v=kfYhJJcXLTk | with variations]] - Mike Mahler
===== Tuesday/Thursday Fat Burning =====

==== flow fit, time: 11 min ====
  * Flow fit exercises as done on day 1, but now done as a flow.
  * Pyramid time in minutes: 1, 2, 3, 2, 1
    * 20 second rest between intervals

==== Exercise pairs 20-20-10, 6 rounds, time: 14 min ====
  * 20 second rest between intervals
  * reverse crunch, superman
  * deep lunge, jump squats
  * plank alternate leg raises, knee unders to opposite elbow
  * rotating table, inverted press narrow hands