Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
This is an old revision of the document!
Table of Contents
Exercise Routines starting July 2017
6DP FLOWS
Tabata-Style (25/10 X 6)
- Pull Ups/Diving Dolphin
- Plow transitions
- Arm Thread to Plow
- Diving Dolphin to Plow
- Shoulder Bridge to Plow
- Prone to Plow
- Shinbox to Plow
- Plank Variations
- Cossack Getup/Squat Switches
- Crow
- Flows (Forrest, Roll & Sway, Pitch & Surge, Yaw & Heave)
Clubbell Routine
Tabata-Style (25/10 X 6)
- Arm cast drumming
- Shield Cast (2 handed or alternating one hand with both arms)
- two handed shield cast - John Belkewitch [4:06]
- Two handed clockwork rotational torch/two handed flag squat & squat bridge get up
- Bull whip
- Pivotal front mill/reverse mill
- Tumbleweed flow
Links & Notes
Bullwhip
- The Bullwhip is a combination routine for single Clubbell, which consists of the component exercises:
- Parry Cast,
- Arm Cast,
- Front Pendulum
Tumbleweed
Diving Dolphin
- Dolphin Flow - Front Squat - Bonus Material!
crow
- Prasara Yoga - Crow Evolutions Flow Mattexp Sinor [2:16]
Plow
