====== January ======

===== MONDAY =====

==== Joint Mobility (20 mins) ====

==== Flow Routines (15 mins) ====

  * [[exercise_demos:flowfit | Flowfit]] (2 mins)
  * [[http://conditioningresearch.blogspot.com/2008/03/another-turkish-get-up-style.html) | Turkish shin box getups]] - Sonnon (2 mins) 
  * [[http://www.youtube.com/watch?v=dhICBn2dfVU) | Prisoner or belly roll up]] - (2 mins)
  * Side Plank Switch or Plank (20/10 Tabata x6)
  * Spinal Rock Quad Press flow (20/10 Tabata x 6)

==== Kicking Routines (15 mins) ====

=== Across the Room, repeat twice ===

  * Forward kicks/Lunges back
  * In Out kicks/ Jump the Gap back
  * Out In kicks/Military March

=== In place for 30 seconds each (8 cycles total) ===

  * Forward/Side/Donkey kick Back/Combo
  * Repeat other leg.


==== Core 1 (25/10s 2X each -10 mins) ====

  - In/Outs
  - Bicycle Forward
  - Bicycle Reverse
  - Crunchy Frog (v-up/hug knees)
    * (repeat)


==== Stretch/Cool down (15 mins) ====
  * [[stretching_demos:finish_stretch | End of class stretch]]




===== TUESDAY =====

==== Join Mobility (20mins) ====



==== Circuit: 40 seconds each / 4 rounds (35 mins) ====

  - Deep Squats
  - [[http://www.dieselsc.com/best-shoulder-rehab-exercises-band-pull-aparts-and-face-pulls/ | Face Pulls]]
  - [[http://www.youtube.com/watch?v=1CvEs-TOIKM | Bulgarian Split Squat]] - One Legged Squats
  - [[exercise_demos:pushups | Pushups]]
  - [[exercise_demos:flowfit | Mountain Climber Flow]]
  - [[exercise_demos:flowfit | Up to Down to Up Dog Flow]] 
  - Dips
  - Plank Walkout or Ball Rollout
    * [[exercise_demos:swiss_ball | Ridgeline Fitness Swiss Ball Series]]
    * [[http://www.youtube.com/watch?v=HxcR03fBYG8 | Plank Walk-Out]] - with Anthony Mayatt
    * [[http://www.youtube.com/watch?v=EjKRNFfbsNM | 13 ADVANCED "CORE" Movements with Furniture Movers]]
  - Push Plank
  - [[http://www.beastskills.com/handstand-pushups-beginner/ | Rocha/handstands against wall]] - with Beast Skills


==== Core 2 (25/10s 2X each -10 mins) ====


  - Fifer Scissors (hold for 2)
  - Hip Rock and raise (froggy legs, hip up)
  - Pulse Ups (legs straight up, foot flexed or bent knee)
    * repeat


==== Stretch/Cool down (15 mins) ====

  * [[stretching_demos:finish_stretch | End of class stretch]]

===== WEDNESDAY ======

==== Joint Mobility (20 mins) ====

==== Flow Routines (15 mins) ====

  * [[exercise_demos:flowfit | Flowfit]] (2 mins)
  * Turkish shin box getups - Sonnon (2 mins)
  * Prisoner getup or belly roll up (2 mins)
  * Side Plank Switch or Plank (20/10 Tabata x 6)
  * Spinal Rock Quad Press flow (20/10 Tabata x 6)


==== Kicking Routines (15 mins) ====

=== Across the Room, repeat twice: ===

  * Forward kicks/Lunges back
  * In Out kicks/Jump the Gap back
  * Out In kicks/Military March


=== In place for 30 seconds each (8 cycles total) :===

  * Forward/Side /Donkey kick Back/Combo
  * Repeat other leg.


==== Core 3 (25/10s 2X each - 10 mins) ====

  - Vup/Rollup Combo or Leg Raises
  - Side V Roll Up
  - Leg Climbs
  - Mason Twist
    * (repeat)


==== Stretch/Cool down (15 mins) ====

  * [[stretching_demos:finish_stretch | End of class stretch]]
===== THURSDAY =====

==== Joint Mobility (20mins) ====

==== Circuit: 40 seconds each/4rounds(35 mins) ====

  - Deep Squats
  - Face Pulls
  - One Legged Squats
  - [[exercise_demos:pushups | Pushups]]
  - [[exercise_demos:flowfit | Mountain Climber Flow]]
  - [[exercise_demos:flowfit | Up to Down to Up Dog Flow]]
  - Dips
  - Plank Walkout or Ball Rollout
  - Push Plank
  - Rocha/handstands against wall


==== Core 4 (25/10s 2X each - 10 mins) ====

  - Straddle Leg Crossover Sit Ups
  - Windshield Wiper
  - Spider Plank
    * repeat


==== Stretch/Cool down (15 mins) ====

  * [[stretching_demos:finish_stretch | End of class stretch]]