Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_routines:jan_2014 [2014/01/12 13:52] gunn [Circuit: 40 seconds each / 4 rounds (35 mins)] |
exercise_routines:jan_2014 [2014/01/12 14:43] (current) gunn |
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| ==== Flow Routines (15 mins) ==== | ==== Flow Routines (15 mins) ==== | ||
| - | * Flowfit (2 mins) | + | * [[exercise_demos:flowfit | 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) | * [[http://www.youtube.com/watch?v=dhICBn2dfVU) | Prisoner or belly roll up]] - (2 mins) | ||
| Line 37: | Line 37: | ||
| ==== Stretch/Cool down (15 mins) ==== | ==== Stretch/Cool down (15 mins) ==== | ||
| + | * [[stretching_demos:finish_stretch | End of class stretch]] | ||
| Line 52: | Line 53: | ||
| - [[http://www.dieselsc.com/best-shoulder-rehab-exercises-band-pull-aparts-and-face-pulls/ | Face Pulls]] | - [[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 | - [[http://www.youtube.com/watch?v=1CvEs-TOIKM | Bulgarian Split Squat]] - One Legged Squats | ||
| - | - [[exercise_demos:pushups | Pushups | + | - [[exercise_demos:pushups | Pushups]] |
| - [[exercise_demos:flowfit | Mountain Climber Flow]] | - [[exercise_demos:flowfit | Mountain Climber Flow]] | ||
| - | - [[[exercise_demos:flowfit | Up to Down to Up Dog Flow]] | + | - [[exercise_demos:flowfit | Up to Down to Up Dog Flow]] |
| - Dips | - Dips | ||
| - Plank Walkout or Ball Rollout | - Plank Walkout or Ball Rollout | ||
| Line 75: | Line 76: | ||
| ==== Stretch/Cool down (15 mins) ==== | ==== Stretch/Cool down (15 mins) ==== | ||
| + | * [[stretching_demos:finish_stretch | End of class stretch]] | ||
| ===== WEDNESDAY ====== | ===== WEDNESDAY ====== | ||
| Line 83: | Line 84: | ||
| ==== 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 117: | Line 117: | ||
| ==== Stretch/Cool down (15 mins) ==== | ==== Stretch/Cool down (15 mins) ==== | ||
| - | + | * [[stretching_demos:finish_stretch | End of class stretch]] | |
| ===== THURSDAY ===== | ===== THURSDAY ===== | ||
| Line 128: | Line 127: | ||
| - Face Pulls | - Face Pulls | ||
| - One Legged Squats | - One Legged Squats | ||
| - | - Pushups | + | - [[exercise_demos:pushups | Pushups]] |
| - | - Mountain Climber Flow | + | - [[exercise_demos:flowfit | Mountain Climber Flow]] |
| - | - Up to Down to Up Dog Flow | + | - [[exercise_demos:flowfit | Up to Down to Up Dog Flow]] |
| - Dips | - Dips | ||
| - Plank Walkout or Ball Rollout | - Plank Walkout or Ball Rollout | ||
| Line 147: | Line 146: | ||
| ==== Stretch/Cool down (15 mins) ==== | ==== Stretch/Cool down (15 mins) ==== | ||
| - | ===== Stretch Routine ===== | + | * [[stretching_demos:finish_stretch | End of class stretch]] |
| - | + | ||
| - | * 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!! | + | |
