Table of Contents
Routines for Q2 2019
6D Prasara (6DP) April – June
FOREST FLOW
TUMBLEWEED FLOW
6D FLOW SEQUENCE
Routines for Q2 2019
6D Prasara (6DP) April – June
FOREST FLOW
a.
Forest Flow
- Charleen Hess 4:22
b.
Forest Flow Modified
The Fisher Sisters 3:50
1. Balance Drills
a.
25 Balance Movements
5:44
Single Leg Balance (
0:42
)
Single Leg Balance With look Up(
0:55
)
Single Leg Balance With Hamstring Stretch (
1:04
)
Tree Pose(
1:14
)
Tree Pose With Arms(
1:21
)
Warrior III (
1:31
)
Airborne Lunge(
1:38
)
Skater Lunges(
1:52
)
Skater Hops With Reach (
2:02
)
Single Leg Deadlift and Reach (
2:12
)
3 way Leg Swings (
2:24
)
Skater Lunge (
2:46
)
Lunge with Knee Drive (
2:56
)
Step Up With Balance (
3:09
)
Step Down (
3:22
)
Bosu Squat (
3:34
)
Bosu Lunge(
3:46
)
Bosu Side Lunge (
3:57
)
Boss Squat #2 (
4:09
)
Surfer Squat(
4:24
)
Blue Pad Balancing (
4:33
)
Blue Pad Deadlift (
4:43
)
Lunge To Balance (
4:54
)
Balance Taps (
5:08
)
Single Leg Squats (
5:26
)
b. 4 Point (Forest Flow)
2. Get Up/Down
a.
Simple
- with Brett Klika 1:36
b.
Shinbox
- with the Art of Fitness 2:30
c.
Turkish
- with Keira Newton 5:28
d. Lotus (Forrest Flow)
TUMBLEWEED FLOW
a.
Tumbleweed Flow
- with RMAX CST Instructor Savi Sandhu 2:06
b.
Tumbleweed Flow
- with Summer Huntington 3:04
3. Leg Thread Progressions
TACFIT Protocols: Leg Thread Progressions
- with Nicholas Anderson 0:54
4. Bridge/Table variations
a.
Shoulder Bridge
b.
Table
c.
Swinging Table
d. Anchor Switch (Tumbleweed Flow)
5. Shoulder/Plow Exercises
a. Push-Plank:
TACFIT Tutorial - Push Plank 2
- with Shane Heins 3:22
TACFIT Tutorial - Push Plank 3
- with Shane Heins 2:46
b. Down-to-Up Dog
c. Plow-to-Bridge (Tumbleweed Flow)
6D FLOW SEQUENCE
a.
6Degree FlowFit
- with Charleen Hess 2:59
b.
6 Degree Flow - Practice
- with Andrew Jaymes 2:00
6. Exercises
a.
Hindu Kicking Bear Flow
- with Geneva Fitness 2:38
b. One-leg Squat
c.
Bulgarian Split Squat
- with Scott Herman Fitness 2:54