Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_demos:clubbells:sh_cbflow_instructions [2018/02/11 11:58] gunn [Flow 1] |
exercise_demos:clubbells:sh_cbflow_instructions [2018/02/11 12:27] gunn [Flow 1] |
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| Line 5: | Line 5: | ||
| * cb = clubbell | * cb = clubbell | ||
| * Call to order | * Call to order | ||
| - | * warrior 1, cb rh | + | * left leg back, warrior 1, cb rh |
| - | * cb switch | + | * cb switch to skd cb flag |
| - | * skd cb flag | + | |
| * keep flag, sit down to shin box | * keep flag, sit down to shin box | ||
| * sit up in shin box | * sit up in shin box | ||
| + | == 11 sec == | ||
| * clubbell over right shoulder | * clubbell over right shoulder | ||
| * bring clubbell back to flag and sit down into shin box | * bring clubbell back to flag and sit down into shin box | ||
| * sit up in shin box cb in flag | * sit up in shin box cb in flag | ||
| * bring cb into guard | * bring cb into guard | ||
| - | * foot on floor right knee to side | + | * left foot back, right knee to side |
| * cb over right shoulder & back to guard | * cb over right shoulder & back to guard | ||
| + | |||
| + | == 20 == | ||
| * warrior 1, right knee out, cb guard | * warrior 1, right knee out, cb guard | ||
| * switch warrior 1 sides, left knee out, cb flag | * switch warrior 1 sides, left knee out, cb flag | ||
| Line 25: | Line 26: | ||
| * skd left, cb flag | * skd left, cb flag | ||
| * keep flag, sit down to shin box | * keep flag, sit down to shin box | ||
| + | |||
| + | == 30 sec == | ||
| + | * straddle legs, lean forward, cb guard | ||
| + | * gamma cast left to right | ||
| + | * shin box left, kneel up | ||
| + | |||
| + | == 40 == | ||
| + | * cb over right shoulder | ||
| + | * left leg out, right leg kneel | ||
| + | * cb over right shoulder | ||
| + | * gamma cast left to right | ||
| + | * skd left, cb flag | ||
| + | == 50 == | ||
| + | * warrior 1 | ||
| + | * gamma cast left to right | ||
| + | * cb swing | ||
| + | * stand up, rh gamma cast, left to right | ||
| + | * cb swing, pivot left | ||
| + | * rh gamma cast, left to right | ||
| + | * cb swing pivot right, cb guard | ||
| + | == 60 == | ||
| + | * flag squat | ||
| + | * stand, cb guard | ||
| + | * flag squat to shin box | ||
| + | * kneel up | ||
| + | * cb swing over right | ||
| + | * cb 2 handed raise, big end right hand | ||
| + | * cb drop behind for gamma cast | ||
| + | * cb right swing in front | ||
| + | * stand up | ||
| + | * rh cb gamma cast | ||
| + | * rh swing & pivot | ||
