Routines for Q3 2018

DP July – sept

1. Lunge variations:

Tactical Lunge Progressions - TACFIT Protocols 1:21
Curtsy Lunges for Sexy Legs - Jen Widerstrom 0:50
15 Lunge Variations for Sexy, Toned Legs PopSugar Fitness 4:03
Four Lunges to Tone Your Legs - Bowflex 1:42
16 Lunge Variations - Redefining Strength 4:15
- Furniture mover
Lunge - VAHVA Fitness 4:56

2. Scorpion Exercise Progressions

Scorpion Exercise Progressions - Joey Alvarado 2:15

3. Plank variations focusing on starfish

15 Plank Variations - Cori Lefkowith
The Three-Minute Perfect Plank Workout - Bowflex 2:38
20 Plank Exercise Variations - Moves For A Plank Workout - Redefining Strength 5:15
Top 7 Plank Variations - Brittne Babe 4:08

4. Scandasana Prep Drills

Scandasana Prep Drills - Summer Huntington 2:41

5. 6D flow: roll & Sway, Pitch & surge, Yaw & heave

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
Teaching Side Crow - Teachasana 4:52
Side crow Yoga pose tutorial, with Francesca Giusti - 4:40
Side Crow for Beginners - Parsva Bakasana - Bianca Fearon 4:13
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
Yoga, the Amazing Side Crow Pose: an Arm Balance - Ekhart Yoga 2:17
- side_crow_parsva_bakasana

wheel

How To Back Bridge - 7 Stretches For Hip & Shoulder Flexibility - Tapp Brothers 6:45
- See 'For 6DP Flow' in Bridges
Threading Scorpion Bridge Progression - Scott Sonnon 3:48
- See 'Threading Scorpion Bridge Progression' in Bridges
Bird of Paradise Wheel gymnastics - Scott Sonnon 4:01
- See demonstration of pasara @ 2:41