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January
MONDAY
Joint Mobility (20 mins)
Flow Routines (15 mins)
Flowfit (2 mins)
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Prisoner or belly roll up (2 mins)
Side Plank Switch or Plank (20/10 Tabata x6)
Spinal Rock Quad Press flow (20/10 Tabata x 6)
Kicking Routines (15 mins)
Across the Room, repeat twice
Forward kicks/Lunges back
In Out kicks/ Jump the Gap back
Out In kicks/Military March
In place for 30 seconds each (8 cycles total)
Core 1 (25/10s 2X each -10 mins)
In/Outs
Bicycle Forward
Bicycle Reverse
Crunchy Frog (v-up/hug knees)
Stretch/Cool down (15 mins)
TUESDAY
Join Mobility (20mins)
Circuit: 40 seconds each / 4 rounds (35 mins)
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
Ridgeline Fitness Swiss Ball Series by Adam Ford
Flow Examples for Mountain Climber & Up/Down/Up dog
Core 2 (25/10s 2X each -10 mins)
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)
Stretch/Cool down (15 mins)
WEDNESDAY
Joint Mobility (20 mins)
Flow Routines (15 mins)
### Flowfit (2 mins)
Turkish shin box getups - Sonnon (2 mins)
Prisoner getup or belly roll up (2 mins)
Side Plank Switch or Plank (20/10 Tabata x 6)
Spinal Rock Quad Press flow (20/10 Tabata x 6)
Kicking Routines (15 mins)
### Across the Room, repeat twice:
Forward kicks/Lunges back
In Out kicks/Jump the Gap back
Out In kicks/Military March
### In place for 30 seconds each (8 cycles total) :
Core 3 (25/10s 2X each - 10 mins)
1. Vup/Rollup Combo or Leg Raises
2. Side V Roll Up
3. Leg Climbs
4. Mason Twist
Stretch/Cool down (15 mins)
Joint Mobility (20mins)
Circuit: 40 seconds each/4rounds(35 mins)
Deep Squats
Face Pulls
One Legged Squats
Pushups
Mountain Climber Flow
Up to Down to Up Dog Flow
Dips
Plank Walkout or Ball Rollout
Push Plank
Rocha/handstands against wall
Core 4 (25/10s 2X each - 10 mins)
1. Straddle Leg Crossover Sit Ups
2. Windshield Wiper
3. Spider Plank
Stretch/Cool down (15 mins)
Stretch Routine
Stand tall, hook thumbs, reach for sky (twice each thumb).
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!!