====== Jan. Feb. Mar. 2017 Exercise Routines ======

  * [[exercise_routines:jan_2017:calendar | Q1 2017 Calendar]]

===== GOALS FOR 2017 =====

  * Continued Joint Mobility, Core and Stretching routines.
  * Continued progression of skill on:
    * FLOWFIT (14 min at next level),
    * CLUBBELLS (trial by fire), 
    * 6 DEGREE FLOWS (Roll & Sway, Yaw & Heave, Pitch & Surge) over the course of the year
  * Learn [[https://www.youtube.com/watch?v=YK6CGtViWg8 | Prasara Yoga Series "A" Flows]] (2:19):
    * [[exercise_demos:flows#prasara_yoga_tumbleweed_flow | Prasara yoga tumbleweed flow]]
    * [[https://www.youtube.com/watch?v=fAQb6ahTc4I | Diving Dolphin Flow]] by Joe Poltor (Sinor) (1:38)
    * [[https://www.youtube.com/watch?v=YRJBVFCVuu4 | Flock Of Pigeons Flow]] by Joe Poltor (Sinor) (2:08)
    * [[https://www.youtube.com/watch?v=inJLRMQQNgQ | Spider Monkey]] by Charleen Hess - Living Whole Fitness (1:58)
    * [[https://www.youtube.com/watch?v=1znmforhccI | Forest Flow ]] by Charleen Hess - Living Whole Fitness (4:22)
  * Continue current 3 program schedule/format:
    * [[exercise_routines:jan_2017#flowfit | FLOWFIT]], [[exercise_routines:jan_2017#clubbells | CLUBBELLS]], [[exercise_routines:jan_2017#dp_flows | 6DP FLOWS]]
    * **Note program name change:** Includes both **6Degree** and **Prasara** flows, thus shortened to **6DP** as that day’s new program name.
  * Revise programs each quarter.
    *  In some cases, each quarter will begin with Tabata-style training when learning new flows/movements/routines, then working up to full flows by quarter's end.
  * Continue training on learned flows ([[exercise_demos:sixdegree | 6Degree]] and [[exercise_routines:oct_2016#clubbell]]) as part of their respective program curriculum

 


 

===== FLOWFIT =====

==== Tabata-Style ====
  * [[exercise_demos:flowfit | See Flow fit section]]
  - Quad Press
  - Leg Sit Through
  - Mountain Climber
  - Rotating Table/Springing Tripod
  - Yoga Burpee/Up Dog Down Dog
  - Spinal Rock

==== Core Set ====

  * [[exercise_routines:core_set | Core Set]]

===== CLUBBELLS =====

==== Tabata-Style====

  - Rockets
  - Swipe
  - Mill
  - Hammer
  - Windmill
  - [[exercise_routines:oct_2016#samurai_pivot_squat]]

==== Clubbell flow 15.7 (4 mins) ====
  * [[exercise_routines:oct_2016#clubbell_flow | clubbell flow notes]]
  * [[https://www.youtube.com/watch?v=6Phh5pYrYHE | Clubbell Flow 15.7]] by Nestor Serra Verdaguer (1:09)

==== Clubbell flow BodyTribe Lunge ====
  * [[https://www.youtube.com/watch?v=AXTLowU6PNk | Introduction to Heavy Clubs (Leverage Clubs), part 1]] (16:48)
    * This double handed flow starts at the 13:30 mark of the above video "Two handed moves".

==== Core Set ====

  * [[exercise_routines:core_set | Core Set]]

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

==== TUMBLEWEED PROGRESSIONS ====
  * [[exercise_demos:flows#prasara_yoga_tumbleweed_flow | Prasara yoga tumbleweed flow]]
==== Tabata-Style ====

  - Push Ups
  - Superman
  - [[exercise_demos:push_plank | Push-Plank]]/Up Dog Down Dog
  - [[exercise_demos:plow | Plow Variations]]
  - [[exercise_demos:bridges | Bridge Variations]]
  - Balance - [[https://www.youtube.com/watch?v=1znmforhccI | Forest Flow Prasara Yoga]] - Charleen Hess - Living Whole Fitness (4:22)

==== 6 Degree Flow ====

  * All 3 [[exercise_demos:sixdegree | 6 Degree Flows]] integrated, once through on each side
==== Core Set ====

  * [[exercise_routines:core_set | Core Set]]