====== Exercise Routines Starting April 2017 ======

===== Clubbells =====
Tabata-Style (25/10 X 6)

=== 1. gama cast squat & shoulder cast ===
  * Alternate tabata intervals
    * [[http://www.youtube.com/watch?v=_TNR1EJ1AKo | Two handed gama cast squat]] @ 1:00
    * One handed Shoulder Cast @ 2:31

=== 2. Cardio Lunge: (CSTG Disc 1) ===
  * Front lunch bicep curl
  * Side lunge lateral raise
  * Rear lunge tricep extension)
 == (repeat) ==

=== 3. Clockwork squat & squat bridge get up ===
  * Alternate tabata intervals
    * [[https://metavideos.com/video/29522154/my-sun-salutations-to-greet-the-rising-sun-clubbell? | Two handed Clockwork squat with Rotational Torch]]
    * [[https://metavideos.com/video/29522164/morning-clubbell-flow-after-a-tacfit-workout | Two handed Flag Squat to Bridge to Flag get up]] @ 0:09 and @ 0:33
      * **Note:** this is challenging with 5 lb clubs, 10+ lb clubs is easier.


=== 4.  Hammer ===

=== 5. Wag Chop Lunge ===
  * [[https://www.youtube.com/watch?v=AXTLowU6PNk | Two handed Wag the tail, Ninja Chop lunge]] @ 13:30
    * //Squish the Troll// @ 2:03
  * (what we do now) or Metronome

=== 6.  Forrest Balance ===
===== FLOWFIT =====

==== 3 Tabata (25/10) Cycles ====

=== Choose from the following:===
  * Rocha
  * Leg Sit Through
  * Mountain Climber/Planks
  * Rotating Table/Springing Tripod
  * Up Dog-Down Dog/Push Plank
  * Spinal Rock

==== Flowfit Pyramid: 2-3-2 ====
==== Flowfit Pyramid: 2-3-2 ====

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

Tabata-Style (25/10 X 6)

=== 1. Full-body Leg Thread === 
=== 2. Plow to Shoulder Bridge === 
=== 3. Pull Ups/Diving Dolphin === 
=== 4. Anchor Bridge === 
=== 5. Cossack GetUps/Squat === 
=== 6. 6 Degree Flows === 
  *  (Roll & Sway, Pitch & Surge, Yaw & Heave)