====== Routines for Q3 2018 ======
===== DP July – sept =====

=== 1. Lunge variations: ===
    * [[https://www.youtube.com/watch?v=0g2P7d7tQSU | Tactical Lunge Progressions]] - TACFIT Protocols 1:21
    * [[https://www.youtube.com/watch?v=wzHjHs6jlIA | Curtsy Lunges for Sexy Legs]] - Jen Widerstrom 0:50
    * [[https://www.youtube.com/watch?v=x0M0SMXFpHQ | 15 Lunge Variations for Sexy, Toned Legs]] PopSugar Fitness 4:03
    * [[https://www.youtube.com/watch?v=I0m0m6UCJFI | Four Lunges to Tone Your Legs]] - Bowflex 1:42
    * [[https://www.youtube.com/watch?v=YoYTbSGb3Vs | 16 Lunge Variations]] - Redefining Strength 4:15
      * Furniture mover
    * [[https://www.youtube.com/watch?v=3GSaK4_U_vQ | Lunge]] - VAHVA Fitness 4:56

=== 2. Scorpion Exercise Progressions ===
  * [[https://www.youtube.com/watch?v=wsTr3ZIYHqA | Scorpion Exercise Progressions]] - Joey Alvarado 2:15

=== 3. Plank variations focusing on starfish ===
    * [[https://redefiningstrength.com/15-plank-variations/ | 15 Plank Variations]] - Cori Lefkowith
    * [[https://www.youtube.com/watch?v=ynUw0YsrmSg | The Three-Minute Perfect Plank Workout]] - Bowflex 2:38
    * [[https://www.youtube.com/watch?v=bHOteDDCrLs&t=121s | 20 Plank Exercise Variations - Moves For A Plank Workout]] - Redefining Strength 5:15
    * [[https://www.youtube.com/watch?v=iuctkGN4OAM | Top 7 Plank Variations]] - Brittne Babe 4:08

=== 4. Scandasana Prep Drills ===
  * [[https://www.youtube.com/watch?v=YjhohsdW1D4 | Scandasana Prep Drills]] - Summer Huntington 2:41

=== 5. 6D flow: roll & Sway, Pitch & surge, Yaw & heave ===
  * [[exercise_demos:sixdegree | Six degree flows]]

=== 6. Prasara Flow: focus on spider monkey ===
    * (tumble weed, forest, diving dolphin, flock of pigeons)
== Side crow pose: ==
  * Warm up:
    * windshield wipers, back on ground
    * Side chair twist, elbow to opposite knee
  * [[https://www.youtube.com/watch?v=OGLHSBnlX3A | Teaching Side Crow]] - Teachasana 4:52
  * [[https://www.youtube.com/watch?v=L-8Y_9IgR7g | Side crow Yoga pose tutorial, with Francesca Giusti]] - 4:40
  * [[https://www.youtube.com/watch?v=I3RA1mBOfyg | Side Crow for Beginners - Parsva Bakasana]] - Bianca Fearon 4:13
  * [[https://www.youtube.com/watch?v=W1HcBf26Oc0 | Tip: How to get into side crow a little easier]] - Celest Pereira 1:55
    * Don't look down, look forward
    * Lift your hips up, connectgion between the knee & outside of elbow
    * Keep moving forwards
  * [[https://www.youtube.com/watch?v=481I6Ozk4Qo | Yoga, the Amazing Side Crow Pose: an Arm Balance]] - Ekhart Yoga 2:17
    *  [[exercise_demos:balance#side_crow_parsva_bakasana]] 

== wheel == 

  * [[https://www.youtube.com/watch?v=TCMRt-DlhOU | How To Back Bridge - 7 Stretches For Hip & Shoulder Flexibility]] - Tapp Brothers 6:45
    * [[exercise_demos:bridges#for_6dp_flow | See 'For 6DP Flow' in Bridges]]
  * [[https://www.youtube.com/watch?v=SZJwMpvJiYM | Threading Scorpion Bridge Progression]] - Scott Sonnon 3:48
    * [[exercise_demos:bridges#threading_scorpion_bridge_progression | See 'Threading Scorpion Bridge Progression' in Bridges]]
  * [[https://www.youtube.com/watch?v=A6eSnWi16eM | Bird of Paradise Wheel gymnastics]] - Scott Sonnon 4:01
    * See demonstration of pasara @ 2:41