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Summer Huntington Clubbell Flow instructions

Flow 1

Start
  • Call to order
  • left leg back, warrior 1, cb rh
  • cb switch to skd cb flag
  • keep flag, sit down to shin box
  • sit up in shin box
11 sec
  • clubbell over right shoulder
  • bring clubbell back to flag and sit down into shin box
  • sit up in shin box cb in flag
  • bring cb into guard
  • left foot back, right knee to side
  • cb over right shoulder & back to guard
20
  • warrior 1, right knee out, cb guard
  • switch warrior 1 sides, left knee out, cb flag
  • down to left skd, cb flag
  • up, legs apart, straight cb in right hand
  • warrior 1, right side, cb guard
  • cb switch
  • skd left, cb flag
  • 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
exercise_demos/clubbells/sh_cbflow_instructions.1518385356.txt.gz · Last modified: 2018/02/11 13:42 by gunn
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