Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Table of Contents
Routines for Q2 2019
6D Prasara (6DP) April – June
FOREST FLOW
- a. Forest Flow - Charleen Hess 4:22
- b. Forest Flow Modified The Fisher Sisters 3:50
1. Balance Drills
- a. 25 Balance Movements 5:44
- Single Leg Balance ( 0:42)
- Single Leg Balance With look Up( 0:55)
- Single Leg Balance With Hamstring Stretch ( 1:04)
- Tree Pose( 1:14)
- Tree Pose With Arms( 1:21)
- Warrior III ( 1:31)
- Airborne Lunge( 1:38)
- Skater Lunges(1:52)
- Skater Hops With Reach (2:02)
- Single Leg Deadlift and Reach ( 2:12)
- 3 way Leg Swings ( 2:24)
- Skater Lunge ( 2:46)
- Lunge with Knee Drive (2:56)
- Step Up With Balance ( 3:09)
- Step Down ( 3:22)
- Bosu Squat ( 3:34)
- Bosu Lunge(3:46)
- Bosu Side Lunge (3:57)
- Boss Squat #2 (4:09)
- Surfer Squat(4:24)
- Blue Pad Balancing (4:33)
- Blue Pad Deadlift (4:43)
- Lunge To Balance ( 4:54)
- Balance Taps ( 5:08)
- Single Leg Squats ( 5:26)
- b. 4 Point (Forest Flow)
2. Get Up/Down
TUMBLEWEED FLOW
- a. Tumbleweed Flow - with RMAX CST Instructor Savi Sandhu 2:06
- b. Tumbleweed Flow - with Summer Huntington 3:04
3. Leg Thread Progressions
- TACFIT Protocols: Leg Thread Progressions - with Nicholas Anderson 0:54
4. Bridge/Table variations
- b. Table
- d. Anchor Switch (Tumbleweed Flow)
5. Shoulder/Plow Exercises
- a. Push-Plank:
- TACFIT Tutorial - Push Plank 2 - with Shane Heins 3:22
- TACFIT Tutorial - Push Plank 3 - with Shane Heins 2:46
- b. Down-to-Up Dog
- c. Plow-to-Bridge (Tumbleweed Flow)
6D FLOW SEQUENCE
- a. 6Degree FlowFit - with Charleen Hess 2:59
- b. 6 Degree Flow - Practice - with Andrew Jaymes 2:00
6. Exercises
- a. Hindu Kicking Bear Flow - with Geneva Fitness 2:38
- b. One-leg Squat
- c. Bulgarian Split Squat - with Scott Herman Fitness 2:54
