Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Table of Contents
Jan. Feb. Mar. 2017 Exercise Routines
GOALS FOR 2017
- Continued Joint Mobility, Core and Stretching routines.
- Continued progression of skill on:
- FLOWFIT (14 min at next level),
- CLUBBELLS (trial by fire),
- 6 DEGREE FLOWS (Roll & Sway, Yaw & Heave, Pitch & Surge) over the course of the year
- Learn Prasara Yoga Series "A" Flows (2:19):
- Diving Dolphin Flow by Joe Poltor (Sinor) (1:38)
- Flock Of Pigeons Flow by Joe Poltor (Sinor) (2:08)
- Spider Monkey by Charleen Hess - Living Whole Fitness (1:58)
- Forest Flow by Charleen Hess - Living Whole Fitness (4:22)
- Continue current 3 program schedule/format:
- Note program name change: Includes both 6Degree and Prasara flows, thus shortened to 6DP as that day’s new program name.
- Revise programs each quarter.
- In some cases, each quarter will begin with Tabata-style training when learning new flows/movements/routines, then working up to full flows by quarter's end.
FLOWFIT
Tabata-Style
- Quad Press
- Leg Sit Through
- Mountain Climber
- Rotating Table/Springing Tripod
- Yoga Burpee/Up Dog Down Dog
- Spinal Rock
Core Set
CLUBBELLS
Tabata-Style
- Rockets
- Swipe
- Mill
- Hammer
- Windmill
Clubbell flow 15.7 (4 mins)
- Clubbell Flow 15.7 by Nestor Serra Verdaguer (1:09)
Clubbell flow BodyTribe Lunge
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- This double handed flow starts at the 13:30 mark of the above video “Two handed moves”.
Core Set
6DP FLOWS
TUMBLEWEED PROGRESSIONS
Tabata-Style
- Push Ups
- Superman
- Push-Plank/Up Dog Down Dog
- Balance - Forest Flow Prasara Yoga - Charleen Hess - Living Whole Fitness (4:22)
6 Degree Flow
- All 3 6 Degree Flows integrated, once through on each side
Core Set
