Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_routines:jan_2014 [2014/01/12 12:39] gunn |
exercise_routines:jan_2014 [2014/01/12 14:43] (current) gunn |
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| ==== Flow Routines (15 mins) ==== | ==== Flow Routines (15 mins) ==== | ||
| - | + | * [[exercise_demos:flowfit | Flowfit]] (2 mins) | |
| - | * Flowfit (2 mins) | + | * [[http://conditioningresearch.blogspot.com/2008/03/another-turkish-get-up-style.html) | Turkish shin box getups]] - Sonnon (2 mins) |
| - | * [[http://conditioningresearch.blogspot.com/2008/03/another-turkish-get-up-style.html) | Turkish shin box getups]] - Sonnon (2 mins) | + | * [[http://www.youtube.com/watch?v=dhICBn2dfVU) | Prisoner or belly roll up]] - (2 mins) |
| - | * [Turkish shin box getup]( | + | |
| - | * Prisoner or belly roll up (2 mins) | + | |
| - | * [Prisoner roll up](http://www.youtube.com/watch?v=dhICBn2dfVU) | + | |
| * Side Plank Switch or Plank (20/10 Tabata x6) | * Side Plank Switch or Plank (20/10 Tabata x6) | ||
| * Spinal Rock Quad Press flow (20/10 Tabata x 6) | * Spinal Rock Quad Press flow (20/10 Tabata x 6) | ||
| Line 30: | Line 27: | ||
| - | === Core 1 (25/10s 2X each -10 mins) === | + | ==== Core 1 (25/10s 2X each -10 mins) ==== |
| - In/Outs | - In/Outs | ||
| - Bicycle Forward | - Bicycle Forward | ||
| - | 3. Bicycle Reverse | + | - Bicycle Reverse |
| - | 4. Crunchy Frog (v-up/hug knees) | + | - Crunchy Frog (v-up/hug knees) |
| - | * (repeat) | + | * (repeat) |
| - | Stretch/Cool down (15 mins) | + | ==== Stretch/Cool down (15 mins) ==== |
| - | --------------------------- | + | * [[stretching_demos:finish_stretch | End of class stretch]] |
| Line 47: | Line 45: | ||
| ==== Join Mobility (20mins) ==== | ==== Join Mobility (20mins) ==== | ||
| - | ---------------------- | ||
| - | Circuit: 40 seconds each / 4 rounds (35 mins) | ||
| - | ------------------------------------------- | ||
| - | 1. Deep Squats | + | ==== Circuit: 40 seconds each / 4 rounds (35 mins) ==== |
| - | 2. Face Pulls | + | |
| - | * [Face Pulls](http://www.dieselsc.com/best-shoulder-rehab-exercises-band-pull-aparts-and-face-pulls/) | + | |
| - | 3. One Legged Squats | + | |
| - | * [Bulgarian Split Squat](http://www.youtube.com/watch?v=1CvEs-TOIKM) | + | |
| - | 4. Pushups | + | |
| - | 5. Mountain Climber Flow | + | |
| - | * See below for Flow Examples | + | |
| - | 6. Up to Down to Up Dog Flow | + | |
| - | * See below for Flow Examples | + | |
| - | 7. Dips | + | |
| - | 8. Plank Walkout or Ball Rollout | + | |
| - | * See Ridgeline Fitness Swiss Ball Series below | + | |
| - | * [Plank Walk-Out](http://www.youtube.com/watch?v=HxcR03fBYG8) Anthony Mayatt | + | |
| - | * [13 ADVANCED "CORE" Movements with Furniture Movers](http://www.youtube.com/watch?v=EjKRNFfbsNM) | + | |
| - | 9. Push Plank | + | |
| - | * [ TACFIT Tutorial - Push Plank 1](http://www.youtube.com/watch?v=Fs2cQpRPh2A) Shane Heins | + | |
| - | * [ TACFIT Tutorial - Push Plank 2](http://www.youtube.com/watch?v=mVidmKyXth4) Shane Heins | + | |
| - | * [ TACFIT Tutorial - Push Plank 3](http://www.youtube.com/watch?v=Yj0CHdikL8o) Shane Heins | + | |
| - | 10. Rocha/handstands against wall | + | |
| - | * [Beginner Handstand Pushups](http://www.beastskills.com/handstand-pushups-beginner/) Beast Skills | + | |
| - | **Ridgeline Fitness Swiss Ball Series by Adam Ford** | + | - Deep Squats |
| + | - [[http://www.dieselsc.com/best-shoulder-rehab-exercises-band-pull-aparts-and-face-pulls/ | Face Pulls]] | ||
| + | - [[http://www.youtube.com/watch?v=1CvEs-TOIKM | Bulgarian Split Squat]] - One Legged Squats | ||
| + | - [[exercise_demos:pushups | Pushups]] | ||
| + | - [[exercise_demos:flowfit | Mountain Climber Flow]] | ||
| + | - [[exercise_demos:flowfit | Up to Down to Up Dog Flow]] | ||
| + | - Dips | ||
| + | - Plank Walkout or Ball Rollout | ||
| + | * [[exercise_demos:swiss_ball | Ridgeline Fitness Swiss Ball Series]] | ||
| + | * [[http://www.youtube.com/watch?v=HxcR03fBYG8 | Plank Walk-Out]] - with Anthony Mayatt | ||
| + | * [[http://www.youtube.com/watch?v=EjKRNFfbsNM | 13 ADVANCED "CORE" Movements with Furniture Movers]] | ||
| + | - Push Plank | ||
| + | - [[http://www.beastskills.com/handstand-pushups-beginner/ | Rocha/handstands against wall]] - with Beast Skills | ||
| - | * [Swiss Ball Roll Out](http://www.youtube.com/watch?v=QbZs_zjTbRw&list=PL1YiGH05H0FhFgg2pVz2Ero3Zs2ql05I9&index=7) | ||
| - | * [Swiss Ball Knee Tuck](http://www.youtube.com/watch?v=2y03dkaK1O0&list=PL1YiGH05H0FhFgg2pVz2Ero3Zs2ql05I9&index=9) | ||
| - | * [Swiss Ball Hamstring Curl](http://www.youtube.com/watch?v=czf-1snzG2c&list=PL1YiGH05H0FhFgg2pVz2Ero3Zs2ql05I9&index=13) | ||
| - | * [Swiss Ball Quad Extension](http://www.youtube.com/watch?v=QUvncAvg8sk&list=PL1YiGH05H0FhFgg2pVz2Ero3Zs2ql05I9&index=14) | ||
| - | **Flow Examples for Mountain Climber & Up/Down/Up dog** | + | ==== Core 2 (25/10s 2X each -10 mins) ==== |
| - | * [Coach Steer shows progressive sophistication with Flow Fit](http://www.youtube.com/watch?v=7USlu1jfAno&feature=related) | ||
| - | * [Igor Ardoris demonstrating Flow-Fit level 2-3-4](http://www.youtube.com/watch?v=Unr659-YwYI) | ||
| - | * [Emily Fisher Level 4 Flow-Fit](http://www.youtube.com/watch?v=Qnb37e25oHE) | ||
| - | Core 2 (25/10s 2X each -10 mins) | + | - Fifer Scissors (hold for 2) |
| - | -------------------------------- | + | - Hip Rock and raise (froggy legs, hip up) |
| + | - Pulse Ups (legs straight up, foot flexed or bent knee) | ||
| + | * repeat | ||
| - | 1. Fifer Scissors (hold for 2) | ||
| - | 2. Hip Rock and raise (froggy legs, hip up) | ||
| - | 3. Pulse Ups (legs straight up, foot flexed or bent knee) | ||
| - | * repeat | ||
| + | ==== Stretch/Cool down (15 mins) ==== | ||
| - | Stretch/Cool down (15 mins) | + | * [[stretching_demos:finish_stretch | End of class stretch]] |
| - | --------------------------- | + | |
| ===== WEDNESDAY ====== | ===== WEDNESDAY ====== | ||
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| ==== Flow Routines (15 mins) ==== | ==== Flow Routines (15 mins) ==== | ||
| - | ### Flowfit (2 mins) | + | * [[exercise_demos:flowfit | Flowfit]] (2 mins) |
| * Turkish shin box getups - Sonnon (2 mins) | * Turkish shin box getups - Sonnon (2 mins) | ||
| * Prisoner getup or belly roll up (2 mins) | * Prisoner getup or belly roll up (2 mins) | ||
| Line 115: | Line 91: | ||
| - | Kicking Routines (15 mins) | + | ==== Kicking Routines (15 mins) ==== |
| - | -------------------------- | + | |
| - | + | ||
| - | ### Across the Room, repeat twice: | + | |
| + | === Across the Room, repeat twice: === | ||
| * Forward kicks/Lunges back | * Forward kicks/Lunges back | ||
| Line 126: | Line 100: | ||
| - | ### In place for 30 seconds each (8 cycles total) : | + | === In place for 30 seconds each (8 cycles total) :=== |
| * Forward/Side /Donkey kick Back/Combo | * Forward/Side /Donkey kick Back/Combo | ||
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| - | Core 3 (25/10s 2X each - 10 mins) | + | ==== Core 3 (25/10s 2X each - 10 mins) ==== |
| - | ------------------------------- | + | |
| - | 1. Vup/Rollup Combo or Leg Raises | + | - Vup/Rollup Combo or Leg Raises |
| - | 2. Side V Roll Up | + | - Side V Roll Up |
| - | 3. Leg Climbs | + | - Leg Climbs |
| - | 4. Mason Twist | + | - Mason Twist |
| - | * (repeat) | + | * (repeat) |
| - | Stretch/Cool down (15 mins) | + | ==== Stretch/Cool down (15 mins) ==== |
| - | --------------------------- | + | |
| - | + | * [[stretching_demos:finish_stretch | End of class stretch]] | |
| + | ===== THURSDAY ===== | ||
| - | THURSDAY | + | ==== Joint Mobility (20mins) ==== |
| - | ======== | + | |
| - | Joint Mobility (20mins) | + | ==== Circuit: 40 seconds each/4rounds(35 mins) ==== |
| - | ---------------------- | + | |
| - | Circuit: 40 seconds each/4rounds(35 mins) | + | - Deep Squats |
| - | ----------------------------------------- | + | - Face Pulls |
| + | - One Legged Squats | ||
| + | - [[exercise_demos:pushups | Pushups]] | ||
| + | - [[exercise_demos:flowfit | Mountain Climber Flow]] | ||
| + | - [[exercise_demos:flowfit | Up to Down to Up Dog Flow]] | ||
| + | - Dips | ||
| + | - Plank Walkout or Ball Rollout | ||
| + | - Push Plank | ||
| + | - Rocha/handstands against wall | ||
| - | 1. Deep Squats | ||
| - | 2. Face Pulls | ||
| - | 3. One Legged Squats | ||
| - | 4. Pushups | ||
| - | 5. Mountain Climber Flow | ||
| - | 6. Up to Down to Up Dog Flow | ||
| - | 7. Dips | ||
| - | 8. Plank Walkout or Ball Rollout | ||
| - | 9. Push Plank | ||
| - | 10.Rocha/handstands against wall | ||
| + | ==== Core 4 (25/10s 2X each - 10 mins) ==== | ||
| - | Core 4 (25/10s 2X each - 10 mins) | + | - Straddle Leg Crossover Sit Ups |
| - | ------------------------------ | + | - Windshield Wiper |
| + | - Spider Plank | ||
| + | * repeat | ||
| - | 1. Straddle Leg Crossover Sit Ups | ||
| - | 2. Windshield Wiper | ||
| - | 3. Spider Plank | ||
| - | * repeat | ||
| - | |||
| - | |||
| - | Stretch/Cool down (15 mins) | ||
| - | --------------------------- | ||
| - | |||
| - | |||
| - | ===== Stretch Routine ===== | + | ==== Stretch/Cool down (15 mins) ==== |
| - | * Stand tall, hook thumbs, reach for sky (twice each thumb). | + | * [[stretching_demos:finish_stretch | End of class stretch]] |
| - | * Triceps stretch (both arms). | + | |
| - | * Side stretch (both directions). | + | |
| - | * Down to knees, stretch wrists. | + | |
| - | * Down dog, work heels, both down, hold. | + | |
| - | * Hollow body to up dog. | + | |
| - | * Plank to floor, open shoulder stretch (both sides) | + | |
| - | * Cross shoulder stretch (both sides) | + | |
| - | * Roll to back, Bridge. | + | |
| - | * Knee to armpit + side twist stretch (both sides) | + | |
| - | * Hug knees, lower back stretch. | + | |
| - | * Happy Baby (Reverse Monster) | + | |
| - | * Glute cross stretch (both legs) | + | |
| - | * Hollow body up to sitting position. | + | |
| - | * Spine stretch (both sides) | + | |
| - | * Hurdler's stretch with Bandits (both sides). | + | |
| - | * Hamstring stretch with Bandits. | + | |
| - | * Butterfly stretch. | + | |
| - | * Roll over into Pigeon, lower and up (both sides). | + | |
| - | * Trucker. | + | |
| - | * Spinal Rock up. | + | |
| - | * Crow (optional) | + | |
| - | * Done!! | + | |
