Table of Contents

Exercise Routines Starting April 2017

Exercise Routines Starting April 2017

Clubbells

Tabata-Style (25/10 X 6)

1. gama cast squat & shoulder cast

Alternate tabata intervals
- 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
- Two handed Clockwork squat with Rotational Torch
- 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

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)