Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
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Table of Contents
October
Monday
Joint mobility
Mini Flow warm-up
- Child pose > plank
- > low plank > baby cobra
- > Down Dog > Cat
- > Cow > Child Pose
- ( repeat 3 or 4 times)
Circuit
- Clubbell lunge-(Yoga clubbell) or Shane Heins sprinkler twist
- Low plank pike > Low plank leg lifts > Low plank spider (Do each exercise 4 x)
- Clubbell : Scott Sonnon rowing with 5#
- Month 1, side squat ( hip root ) flag press;
- month 2, 2 club side lunge;
- month 3, spiral rowing (low left side spiral high right side)
- Regular flow: Squat, quad, sit through, Mt. climber, rotating table, up dog, spinal rock
- Table or Bridge or loaded tripod
- Front kick Through level 1 (bear squat > right leg to right hand switch sides) (hindu bear kick flow level 1)
- Plow or Plow transitions (Sinor) or rolls front and back (Adam Steer)
- Burbees > push-ups >mountain climber :repeat or do each exercise alone
- Bear squat flow: squat > down dog >bear squat > gecko > 3 legged down dog > Gecko > sit through > loaded tripod > transition > gecko > 3 legged down dog > bear squat : repeat other side
Core (25/10s 2X each -10 mins)
- Fifer Scissors (hold for 2 count)
- Hip Rock and raise (froggy legs, hip up)
- Pulse Ups (legs straight up, foot flexed or bent knee)
- Repeat
End of class Flow cool-down
Tuesday
Joint Mobility
Mini Flow warm-up
Hindu Kicking Bear Level 1
- Down dog > push plank
- > up dog > down dog
- > bear squat > down dog
- > bear squat > right leg forward
- > bear squat > left leg forward
- > Down dog (repeat 3 x)
20/10 (back to basics)
- quad press
- (month 2 & 3 work on elliptical quad press Shane Heins progression)
- scorpion
- cossack get-up
- superman/ banana
- squats or shinbox switch or shinbox rise down switch or shinbox to squat switch or low squats
- planks
Core (25/10s 2X each -10 mins)
- In/Outs
- Bicycle Forward
- Bicycle Reverse
- Crunchy Frog (v-up/hug knees)
- (repeat)
End of class Stretches
Wednesday
Joint Mobility
Mini Flow warm-up
Strength flow – Shane Heins
- Right arm tricep stretch > forward fold stretch & bend
- > squat > shinbox > pigeon
- > down dog > lower to scorpion
- > opposite arm over top same arm under thigh lift leg ( single leg locust) > scorpion same leg
- > switch sides and repeat scorpion/locust poses > up dog
- > down dog > pigeon
- > shinbox > squat
- > forward fold > roll up
- > opposite tricep stretch ( do 1 x)
Circuit
- Clubbell lunge-(Yoga clubbell) or Shane Heins squats
- Low plank pike > Low plank leg lifts > Low plank spider (Do each exercise 4 x)
- Clubbell : Scott Sonnon rowing with 5#
- Month 1 side squat flag press; month 2 2 club lunge; month 3 spiral rowing (low left side spiral high right side)
- Regular flow: Squat, quad, sit through, Mt. climber, rotating table, up dog, spinal rock
- Table or Bridge or loaded tripod
- Front kick Through level 1 (bear squat > right leg to right hand switch sides)
- Plow or child pose to Plow transitions (Sinor) or rolls front and back (Adam Steer)
- Burbees > push-ups >mountain climber :repeat or do each exercise alone
- Bear squat flow:
- squat > down dog >bear squat > gecko > 3 legged down dog > Gecko > sit through > loaded tripod > transition > gecko > 3 legged down dog > bear squat : repeat other side
Core 4 (25/10s 2X each - 10 mins)
- Straddle Leg Crossover Sit Ups
- Windshield Wiper
- Spider Plank
- Repeat
End of class stretches
Thursday
Joint mobility
Mini Flow warm-up
Total body mobility flow (Geneva fitness)
- Shinbox > slide forward
- > return slide toward front leg side into pigeon into down dog
- > Right foot forward to hand (or as far as you can reach) lift right hand above head and rotate
- > down dog > shinbox > shinbox switch
20/10 (back to basics)
- quad press
- (month 2 & 3 work on elliptical quad press Shane Heins progression)
- scorpion
- cossack get-up
- superman/ banana
- squats
- planks
Core 3 (25/10s 2X each - 10 mins)
- Vup/Rollup Combo or Leg Raises
- Side V Roll Up
- Leg Climbs
- Mason Twist
- (repeat)
End of class stretches
End of class Stretches
- Stand tall, hook thumbs, reach for sky (twice each thumb).
- Triceps stretch (both arms).
- Side stretch (both directions).
- Down to knees, stretch wrists.
- Down dog, work heels, both down, hold.
- Hollow body to up dog.
- Plank to floor, open shoulder stretch (both sides)
- Cross shoulder stretch (both sides)
- Roll to back, Bridge.
- Knee to armpit + side twist stretch (both sides)
- Hug knees, lower back stretch.
- Happy Baby (Reverse Monster)
- Glute cross stretch (both legs)
- Hollow body up to sitting position.
- Spine stretch (both sides)
- Hurdler's stretch with Bandits (both sides).
- Hamstring stretch with Bandits.
- Butterfly stretch.
- Roll over into Pigeon, lower and up (both sides).
- Trucker.
- Spinal Rock up.
- Crow (optional)
Done!! Or (can incorporate into above routine or use separately)
Shane Heins cool-down – Met Con cool down
- Standing slide into side Warrior stretch
- Transition place hands in front bring foot forward to table
- Transition into shinbox to dying warrior
- Roll onto back out of Dying warrior to shoulder bridge back into shinbox
- Knees together cross one arm to opposite hand across body on knees while reaching with other arm overhead stretch for kneeling side stretch.
- Shinbox switch to shoulder bridge to shinbox to Dying warrior opposite side
- to table to shinbox knees together side stretch
- to opposite side warrior pose.
Reference Links
- The below links are lengthy but have some good points and anyone can browse to the important demonstrations
- Beginner squat and shinbox from Fitness Devolution
- Squats-shinboxes 2- from Fitness Devolution
- Squats and shinbox progress 3 - from Fitness Devolution
Prasara Yoga - Five principal Plow Transistions
- Prasara Yoga - Plow Transitions - Sinor
- Threading arm to plow
- Downward facing dog to plow
- Shoulder bridge to plow
- Prone to plow
- Shinebox to plow
