====== Oct. Nov. Dec 2016 Exercise Routines ======

  * [[exercise_routines:oct_2016:calendar | Q4 2016 Calendar]]
===== Flow fit =====
  * [[exercise_demos:flowfit | Scott Sonnon notes on flowfit]]
  * **Oct**:  continue one, two, three, two, one flow
  * **Nov**:  change to 7 min, 1 min rest, 7 min
  * **Dec**:  14 min ( people can chug when they need a break)

===== Flows =====
  * [[exercise_demos:sixdegree | 6 Degree Flows]] - do all three flows for 4 minutes each
    * Yaw & Heave
    * Roll & Sway
    * Pitch & Surge


===== Clubbell ===== 

  * [[#one_handed_swipe | 1. one handed swipe]]
  * [[#one_handed_mill | 2. one handed mill]]
  * [[#two_handed_hammer | 3. two handed hammer]]
  * [[#samurai_pivot_squat | 4. Samurai pivot squat]]
  * [[#clubbell_flow | 5. Clubbell flow]]

==== 1. one handed Swipe ====
  - rocket
  - front swing
  - front pendulum
  - front swipe - no swing
  - front swipe - slow
  - front swipe at speed

==== 2. one handed mill ====
  - side rocket
  - side semi swing
  - side semi swing with in & out
  - side semi swing pendulum
  - mill - slow
  - mill at speed

==== 3. two handed hammer ====
  - side rocket
  - semi swing
  - full swing
  - full swing pendulum
  - full swing pendulum to torch
  - torch press
  - torch to hammer

== Trial by Fire: Swipe, Mill, Hammer ==
  * [[https://www.youtube.com/watch?v=ZfDanltO4TA | Clubbell Trial by Fire]] - swipe, mill, hammer 3:23

== Shane Heins Hammer Progression ==
  * [[https://www.youtube.com/watch?v=Sgu-l7U0bgs- | Hammer side swing1]] 2 handed- Shane Heins 8:36
  * [[https://www.youtube.com/watch?v=4-FhTJHkqU8 | Hammer semi swing2]] -Shane Heins 6:58
  * [[https://www.youtube.com/watch?v=9kOfYfqm4ps | Hammer torch press3]] -Shane Heins 6:02
  * [[https://www.youtube.com/watch?v=jaWSuSIMzi0 | Hammer Swing]] - Shane Heins 5:23

==== 4. Samurai Pivot Squat ====
  * [[https://www.youtube.com/watch?v=1fQDfdXZJLY- | serenity 4 Samauri Pivot Squat]] - Shane Heins 6:00 (start 1:14)
  - warrior squat
  - clockwork squat

== Samurai Pivot Squat Progression ==
  * [[https://www.youtube.com/watch?v=Pzo7lgzX1nk- |  Serinity 2 Warrior Squat]] - Shane Heins 11:38
  * [[https://www.youtube.com/watch?v=LDjTSISX-Ok | serenity 3 Clockwork squat]] - Shane Heins 10:52

==== 5. Clubbell Flow ====
  * [[https://www.youtube.com/watch?v=6Phh5pYrYHE  | clubbell flow 15.1]] one handed with Nestor Serra Verdaguer 1:09
    * [[https://www.youtube.com/channel/UCiVyPD5cGFlMGjl7NP3f-tw | Nestor Serra Verdaguer]] - Youtube home, links
  - front swing (between legs)
  - torch to flag pendulum (hold for 2 seconds)
  - bring in for swipe x 2
  - step 90 degrees for mill x2
  - hammer swing x3
  - 2 handed horizontal clubbell squat
  - reverse mill x2
  - step 90 degrees back for swipe
  - front swing change hands & repeat