Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_routines:dec_2014 [2014/11/30 16:02] gunn [6 individual tabata 25-10 exercises (4 rounds, 1 min rest between), time: 18 min] |
exercise_routines:dec_2014 [2014/12/01 09:59] gunn [6 individual tabata 25-10 exercises (6 rounds, 1 min rest between), time: 27 min] |
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| ====== December ====== | ====== December ====== | ||
| - | * Each exercise day begins with Flow Fit & ends with [[stretching_demos:finish_stretch | end of class stretch]] | + | * Each exercise day begins with Joint Mobility & ends with [[stretching_demos:finish_stretch | end of class stretch]] |
| + | * Please review [[cst_essentials:components_of_structure | 7 Key Components of Structure]] | ||
| ===== Monday/Wednesday Flow Fit tabata ===== | ===== Monday/Wednesday Flow Fit tabata ===== | ||
| - | ==== 6 individual tabata 25-10 exercises (4 rounds, 1 min rest between), time: 18 min ==== | + | ==== 6 individual tabata 25-10 exercises (6 rounds, 1 min rest between), time: 27 min ==== |
| === 3 progression examples for each move === | === 3 progression examples for each move === | ||
| - | * Example: [[https://www.youtube.com/watch?v=Unr659-YwYI | Igor Ardoris]] and [[https://www.youtube.com/watch?v=L8PKi6btEl4 | Tengu Fitness Flowfit 4]] | + | * Some [[exercise_demos:flowfit | Flowfit examples here]] |
| * quad squat, quad hop, roca press | * quad squat, quad hop, roca press | ||
| * leg sit through, sit through half swoop, sit through complete circle | * leg sit through, sit through half swoop, sit through complete circle | ||
| - | * mountain climber, easy climber, climber with twist, climber with twist, elbow behind knee | + | * [[https://www.youtube.com/watch?v=49PUgMRdTNY&spfreload=1 | mountain climber]], easy climber, climber with twist, climber with twist, elbow behind knee |
| * rotating table, tripod switch, drive hips up with arms, 1 arm down, 2 arms down | * rotating table, tripod switch, drive hips up with arms, 1 arm down, 2 arms down | ||
| * yoga burpee (up dog, down dog, push plank) | * yoga burpee (up dog, down dog, push plank) | ||
| * spinal rock, with pike, with drop | * spinal rock, with pike, with drop | ||
| - | * Spinal rock [[https://www.youtube.com/watch?v=76hYfYrPNNI | 1 slow roll]] - Shane Heins | + | * Spinal rock [[https://www.youtube.com/watch?v=76hYfYrPNNI | 1 slow roll]] - Shane Heins |
| * Spinal rock [[https://www.youtube.com/watch?v=R9tVXX1dxzk | 2 Leg raise roll]] - Shane Heins | * Spinal rock [[https://www.youtube.com/watch?v=R9tVXX1dxzk | 2 Leg raise roll]] - Shane Heins | ||
| * Spinal rock [[https://www.youtube.com/watch?v=eq0Ev-gOF6U | 3 Rock & Roll]] - Shane Heins | * Spinal rock [[https://www.youtube.com/watch?v=eq0Ev-gOF6U | 3 Rock & Roll]] - Shane Heins | ||
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| * 20 second rest between intervals | * 20 second rest between intervals | ||
| - | ==== Exercise pairs 20-20-10, time: 4 min ==== | + | ==== Exercise pairs 20-20-10, 6 rounds, time: 14 min ==== |
| * 20 second rest between intervals | * 20 second rest between intervals | ||
| * reverse crunch, superman | * reverse crunch, superman | ||
