====== Routines for Q1 2018 ======

With the beginning of the new year/new quarter, we will be starting revised programs for Flowfit and 6DP Flow (stands for 6 Degree and Prasara Flow). A natural time to review the basics as we move forward into the first quarter of 2018.
 
The schedule can be found [[exercise_routines:january_2018:calendar | here]]. 

Here are some specific pages on our website--plus additional links to review in preparation for the new year:

  * [[cst_essentials:components_of_structure | Components of Structure]]: Critical to follow ALL THE TIME.
  * [[exercise_demos:sixdegree | 6 Degree Flow]]:  These flows are movements that we master via Tabata timings before put them together into a flow. Lots of stretching and mobility work this day.
  * [[exercise_demos:flows | Cool Flows]]: Links here show mostly Prasara Yoga Flows and Flows along the same philosophy. Again, same as I mention above, these are flows with movements that can be mastered individually before putting them together. The group has been working on: Tumbleweed, Forrest, Diving Dolphin. The next one up to learn is [[https://www.youtube.com/watch?v=YRJBVFCVuu4 | Flock of Pigeons]].

=== Movements to review for 6DP Flow Program ===
== Shinbox ==
  * [[exercise_demos:shinbox | Shinbox]]
== Pigeon ==
  * [[exercise_demos:pigeon | Pigeon]]
  *  Must see, [[https://www.youtube.com/watch?v=G-3dSl0PpA8 | Nine ways to do Pigeon pose]] 
    *  [[https://www.youtube.com/watch?v=8DT2BIGzUsA | more advanced pigeon]]
    *  [[https://www.youtube.com/watch?v=mS54G6uPNUQ |  chill yogi dude]]

== Bridges ==
  * [[exercise_demos:bridges | Bridges]]: from [[exercise_demos:bridges | this page]] I recommend at minimum reviewing the link “ [[http://www.12minuteathlete.com/bridges/ |  The Best Back Exercise You’re Not Currently Doing]] by Krista Stryker.
    *  Some of the other links may not work or are for [[exercise_demos:bridges | advanced bridges]] 
      * Would be good if we could find some new links for this page…

== TacFit ==
  * [[exercise_routines:tacfit26 | Tacfit]]: The plan is to repeat the 6 week body weight program we wrapped up last week. 
    *  Today, we started with “Week 1”. 
    * After the 6th week, we will start on the Alpha-Zulu programs that include the use of Kettlebells, Clubbells, Rings, etc. [[exercise_routines:tacfit26atod | Here are some links to those routines]] you get to look forward to in February! 

== Flowfit ==

  *	For January, we will be following the [[https://www.youtube.com/watch?v=xTbaRuWTMKY | “Flowfit 30 Minute Workout with Coach Summer Huntington”]]
    *  **PLEASE SPEND 30 MINUTES REVIEWING THIS sometime this week**.
  *[[exercise_demos:flowfit | For basic review: flowfit]]
    * There are 3 levels of complexity.
    * Master level 1 before moving on. We have already been doing some of these movements via Tacfit.