Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
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=== 1. Balance Drills === | === 1. Balance Drills === | ||
* a. [[https://www.youtube.com/watch?v=EcK8btsPN9Q | 25 Balance Movements]] 5:44 | * a. [[https://www.youtube.com/watch?v=EcK8btsPN9Q | 25 Balance Movements]] 5:44 | ||
- | - Single Leg Balance (0:42) | + | - Single Leg Balance ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=42s | 0:42]]) |
- | - Single Leg Balance With look Up(0:55) | + | - Single Leg Balance With look Up([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=55s | 0:55]]) |
- | - Single Leg Balance With Hamstring Stretch (1:04) | + | - Single Leg Balance With Hamstring Stretch ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=64s | 1:04]]) |
- | - Tree Pose(1:14) | + | - Tree Pose([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=74s | 1:14]]) |
- | - Tree Pose With Arms(1:21) | + | - Tree Pose With Arms([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=81s | 1:21]]) |
- | - Warrior III (1:31) | + | - Warrior III ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=91s | 1:31]]) |
- | - Airborne Lunge(1:38) | + | - Airborne Lunge([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=98s | 1:38]]) |
- | - Skater Lunges(1:52) | + | - Skater Lunges([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=112s |1:52]]) |
- | - Skater Hops With Reach (2:02) | + | - Skater Hops With Reach ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=122s |2:02]]) |
- | - Single Leg Deadlift and Reach (2:12) | + | - Single Leg Deadlift and Reach ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=132s | 2:12]]) |
- | - 3 way Leg Swings (2:24) | + | - 3 way Leg Swings ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=144s | 2:24) |
- | - Skater Lunge (2:46) | + | - Skater Lunge ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=166s | 2:46]]) |
- | - Lunge with Knee Drive (2:56) | + | - Lunge with Knee Drive ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=176s |2:56]]) |
- | - Step Up With Balance (3:09) | + | - Step Up With Balance ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=189s | 3:09]]) |
- | - Step Down (3:22) | + | - Step Down ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=202s | 3:22]]) |
- | - Bosu Squat (3:34) | + | - Bosu Squat ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=214s | 3:34]]) |
- | - Bosu Lunge(3:46) | + | - Bosu Lunge([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=226s |3:46]]) |
- | - Bosu Side Lunge (3:57) | + | - Bosu Side Lunge ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=237s |3:57]]) |
- | - Boss Squat #2 (4:09) | + | - Boss Squat #2 ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=249s |4:09]]) |
- | - Surfer Squat(4:24) | + | - Surfer Squat([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=264s |4:24]]) |
- | - Blue Pad Balancing (4:33) | + | - Blue Pad Balancing ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=273s |4:33]]) |
- | - Blue Pad Deadlift (4:43) | + | - Blue Pad Deadlift ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=283s |4:43]]) |
- | - Lunge To Balance (4:54) | + | - Lunge To Balance ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=294s | 4:54]]) |
- | - Balance Taps (5:08) | + | - Balance Taps ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=308s | 5:08]]) |
- | - Single Leg Squats (5:26) | + | - Single Leg Squats ([[https://www.youtube.com/watch?v=EcK8btsPN9Q&t=326s | 5:26]]) |
- | * b. 4 Point (Forrest Flow) | + | * b. 4 Point (Forest Flow) |
=== 2. Get Up/Down === | === 2. Get Up/Down === | ||
Line 47: | Line 47: | ||
=== 3. Leg Thread Progressions=== | === 3. Leg Thread Progressions=== | ||
- | * https://www.youtube.com/watch?v=XaCI96Ap_G4 | + | * [[https://www.youtube.com/watch?v=XaCI96Ap_G4 | TACFIT Protocols: Leg Thread Progressions]] - with Nicholas Anderson 0:54 |
=== 4. Bridge/Table variations === | === 4. Bridge/Table variations === | ||
- | * a. Shoulder Bridge: https://www.youtube.com/watch?v=v-Mm5_8xjRU | + | * a. [[https://www.youtube.com/watch?v=v-Mm5_8xjRU | Shoulder Bridge]] |
- | * b. Table: https://www.youtube.com/watch?v=nWaOi23tXeA | + | * b. [[https://www.youtube.com/watch?v=nWaOi23tXeA | Table]] |
- | * c. Swinging Table: https://www.youtube.com/watch?v=sFkMWgEWBfQ | + | * c. [[ https://www.youtube.com/watch?v=sFkMWgEWBfQ | Swinging Table]] |
* d. Anchor Switch (Tumbleweed Flow) | * d. Anchor Switch (Tumbleweed Flow) | ||
+ | |||
=== 5. Shoulder/Plow Exercises === | === 5. Shoulder/Plow Exercises === | ||
* a. Push-Plank: | * a. Push-Plank: | ||
- | - https://www.youtube.com/watch?v=mVidmKyXth4 | + | - [[https://www.youtube.com/watch?v=mVidmKyXth4 | TACFIT Tutorial - Push Plank 2]] - with Shane Heins 3:22 |
- | - https://www.youtube.com/watch?v=Yj0CHdikL8o | + | - [[https://www.youtube.com/watch?v=Yj0CHdikL8o | TACFIT Tutorial - Push Plank 3]] - with Shane Heins 2:46 |
* b. Down-to-Up Dog | * b. Down-to-Up Dog | ||
* c. Plow-to-Bridge (Tumbleweed Flow) | * c. Plow-to-Bridge (Tumbleweed Flow) | ||
===== 6D FLOW SEQUENCE ===== | ===== 6D FLOW SEQUENCE ===== | ||
- | * a. https://www.youtube.com/watch?v=tFwBFa4cClk | + | * a. [[https://www.youtube.com/watch?v=tFwBFa4cClk | 6Degree FlowFit]] - with Charleen Hess 2:59 |
- | * b. https://www.youtube.com/watch?v=Q9WME-2JUrc | + | * b. [[https://www.youtube.com/watch?v=Q9WME-2JUrc | 6 Degree Flow - Practice]] - with Andrew Jaymes 2:00 |
=== 6. Exercises === | === 6. Exercises === | ||
- | * a. Hindu Bear: https://www.youtube.com/watch?v=uwwV58z2GIc | + | * a. [[https://www.youtube.com/watch?v=uwwV58z2GIc | Hindu Kicking Bear Flow]] - with Geneva Fitness 2:38 |
* b. One-leg Squat | * b. One-leg Squat | ||
- | * c. Bulgarian Split Squat: https://www.youtube.com/watch?v=2C | + | * c. [[https://www.youtube.com/watch?v=2C-uNgKwPLE | Bulgarian Split Squat]] - with Scott Herman Fitness 2:54 |