Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
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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 === | + | === 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 Clockwork squat & squat bridge get up === | + | === 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) | ||