Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_routines:april_2017 [2017/04/02 11:34] gunn |
exercise_routines:april_2017 [2017/04/02 16:25] gunn [Clubbells] |
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| ====== Exercise Routines Starting April 2017 ====== | ====== Exercise Routines Starting April 2017 ====== | ||
| + | ===== Clubbells ===== | ||
| Tabata-Style (25/10 X 6) | Tabata-Style (25/10 X 6) | ||
| - | === 1 === | + | === 1. gama cast squat & shoulder cast === |
| - | * Alternate tabata sessions | + | * Alternate tabata intervals |
| - | * [[http://www.youtube.com/watch?v=_TNR1EJ1AKo | gama cast squat]] @ 1:00 | + | * [[http://www.youtube.com/watch?v=_TNR1EJ1AKo | Two handed gama cast squat]] @ 1:00 |
| - | * Shoulder cast @2:31 | + | * One handed Shoulder Cast @ 2:31 |
| - | === 2 Cardio Lunge: (CSTG Disc 1) === | + | === 2. Cardio Lunge: (CSTG Disc 1) === |
| * Front lunch bicep curl | * Front lunch bicep curl | ||
| * Side lunge lateral raise | * Side lunge lateral raise | ||
| Line 15: | Line 15: | ||
| == (repeat) == | == (repeat) == | ||
| - | === 3 === | + | === 3. Clockwork squat & squat bridge get up === |
| - | * Alternate tabata sessions | + | * Alternate tabata intervals |
| - | * [[https://metavideos.com/video/29522154/my-sun-salutations-to-greet-the-rising-sun-clubbell? | Clockwork squat with Rotational Torch]] | + | * [[https://metavideos.com/video/29522154/my-sun-salutations-to-greet-the-rising-sun-clubbell? | Two handed Clockwork squat with Rotational Torch]] |
| - | * [[https://metavideos.com/video/29522164/morning-clubbell-flow-after-a-tacfit-workout | flag squat to bridge to flag get up]] @ 0:09 and @ 0:33 | + | * [[https://metavideos.com/video/29522164/morning-clubbell-flow-after-a-tacfit-workout | Two handed Flag Squat to Bridge to Flag get up]] @ 0:09 and @ 0:33 |
| + | * **Note:** this is challenging with 5 lb clubs, 10+ lb clubs is easier. | ||
| === 4. Hammer === | === 4. Hammer === | ||
| - | === 5. Wag Chop Lunge === | + | === 5. Wag Chop Lunge === |
| + | * [[https://www.youtube.com/watch?v=AXTLowU6PNk | Two handed Wag the tail, Ninja Chop lunge]] @ 13:30 | ||
| + | * %%Squish the Troll%% @ 2:03 | ||
| * (what we do now) or Metronome | * (what we do now) or Metronome | ||
| === 6. Forrest Balance === | === 6. Forrest Balance === | ||
| + | ===== FLOWFIT ===== | ||
| + | |||
| + | ==== 3 Tabata (25/10) Cycles ==== | ||
| + | |||
| + | === Choose from the following:=== | ||
| + | * Rocha | ||
| + | * Leg Sit Through | ||
| + | * Mountain Climber/Planks | ||
| + | * Rotating Table/Springing Tripod | ||
| + | * Up Dog-Down Dog/Push Plank | ||
| + | * Spinal Rock | ||
| + | |||
| + | ==== Flowfit Pyramid: 2-3-2 ==== | ||
| + | ==== Flowfit Pyramid: 2-3-2 ==== | ||
| + | |||
| + | ===== 6DP FLOWS ===== | ||
| + | |||
| + | Tabata-Style (25/10 X 6) | ||
| + | |||
| + | === 1. Full-body Leg Thread === | ||
| + | === 2. Plow to Shoulder Bridge === | ||
| + | === 3. Pull Ups/Diving Dolphin === | ||
| + | === 4. Anchor Bridge === | ||
| + | === 5. Cossack GetUps/Squat === | ||
| + | === 6. 6 Degree Flows === | ||
| + | * (Roll & Sway, Pitch & Surge, Yaw & Heave) | ||
