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exercise_routines:april_2017 [2017/04/02 11:36]
gunn
exercise_routines:april_2017 [2017/04/02 16:29] (current)
gunn [Clubbells]
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 Tabata-Style (25/10 X 6) Tabata-Style (25/10 X 6)
  
-=== 1 gama cast squat & shoulder cast === +=== 1gama 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) ===+=== 2Cardio 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 Clockwork squat & squat bridge get up === +=== 3Clockwork 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)
  
exercise_routines/april_2017.1491158193.txt.gz · Last modified: 2017/04/02 11:36 by gunn
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