Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_routines:april_2017 [2017/03/24 14:09] gunn created |
exercise_routines:april_2017 [2017/04/02 16:29] (current) gunn [Clubbells] |
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| ====== Exercise Routines Starting April 2017 ====== | ====== Exercise Routines Starting April 2017 ====== | ||
| + | |||
| + | ===== Clubbells ===== | ||
| + | Tabata-Style (25/10 X 6) | ||
| + | |||
| + | === 1. gama cast squat & shoulder cast === | ||
| + | * Alternate tabata intervals | ||
| + | * [[http://www.youtube.com/watch?v=_TNR1EJ1AKo | Two handed gama cast squat]] @ 1:00 | ||
| + | * One handed Shoulder Cast @ 2:31 | ||
| + | |||
| + | === 2. Cardio Lunge: (CSTG Disc 1) === | ||
| + | * Front lunch bicep curl | ||
| + | * Side lunge lateral raise | ||
| + | * Rear lunge tricep extension) | ||
| + | == (repeat) == | ||
| + | |||
| + | === 3. Clockwork squat & squat bridge get up === | ||
| + | * Alternate tabata intervals | ||
| + | * [[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 | 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 === | ||
| + | |||
| + | === 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 | ||
| + | |||
| + | === 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) | ||
| + | |||
