Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Table of Contents
Oct. Nov. Dec 2016 Exercise Routines
Flow fit
- Oct: continue one, two, three, two, one flow
- Nov: change to 7 min, 1 min rest, 7 min
- Dec: 14 min ( people can chug when they need a break)
Flows
- 6 Degree Flows - do all three flows for 4 minutes each
- Yaw & Heave
- Roll & Sway
- Pitch & Surge
Clubbell
1. one handed Swipe
- rocket
- front swing
- front pendulum
- front swipe - no swing
- front swipe - slow
- front swipe at speed
2. one handed mill
- side rocket
- side semi swing
- side semi swing with in & out
- side semi swing pendulum
- mill - slow
- mill at speed
3. two handed hammer
- side rocket
- semi swing
- full swing
- full swing pendulum
- full swing pendulum to torch
- torch press
- torch to hammer
Trial by Fire: Swipe, Mill, Hammer
- Clubbell Trial by Fire - swipe, mill, hammer 3:23
Shane Heins Hammer Progression
- Hammer side swing1 2 handed- Shane Heins 8:36
- Hammer semi swing2 -Shane Heins 6:58
- Hammer torch press3 -Shane Heins 6:02
- Hammer Swing - Shane Heins 5:23
4. Samurai Pivot Squat
- serenity 4 Samauri Pivot Squat - Shane Heins 6:00 (start 1:14)
- warrior squat
- clockwork squat
Samurai Pivot Squat Progression
- Serinity 2 Warrior Squat - Shane Heins 11:38
- serenity 3 Clockwork squat - Shane Heins 10:52
5. Clubbell Flow
- clubbell flow 15.1 one handed with Nestor Serra Verdaguer 1:09
- Nestor Serra Verdaguer - Youtube home, links
- front swing (between legs)
- torch to flag pendulum (hold for 2 seconds)
- bring in for swipe x 2
- step 90 degrees for mill x2
- hammer swing x3
- 2 handed horizontal clubbell squat
- reverse mill x2
- step 90 degrees back for swipe
- front swing change hands & repeat
