Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_routines:mar_2014 [2014/03/07 09:40] gunn [Circuit: 40 seconds each / 3-4 rounds (25-35 mins)] |
exercise_routines:mar_2014 [2014/12/10 11:11] gunn [Joint Mobility (20 mins)] |
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| ==== Joint Mobility (20 mins) ==== | ==== Joint Mobility (20 mins) ==== | ||
| - | * [[joint_mobility_demos:beginnig_warmup | Joint Mobility]] | + | * [[joint_mobility:demos:beginnig_warmup | Joint Mobility]] |
| ==== Flowfit Pyramid 1+2+3+2+1 (12 mins) ==== | ==== Flowfit Pyramid 1+2+3+2+1 (12 mins) ==== | ||
| * **Note**: build to full rounds, supplement with Mt Climber flow. | * **Note**: build to full rounds, supplement with Mt Climber flow. | ||
| Line 11: | Line 11: | ||
| ==== Tabata 20/10 6-8 rounds (6 mins) ==== | ==== Tabata 20/10 6-8 rounds (6 mins) ==== | ||
| - | * Spider Plank | + | * Planks: 2 standard; 2 side; 2 arm and leg extension (on knees) |
| - | * Scorpion | + | * Superman/Banana (switch every other one) |
| - | * Squats | + | * Squats * Spider Plank |
| + | |||
| + | ==== Kicking/Punching Routines: 30 sec rounds (4 min) ==== | ||
| - | ==== Kenpo Routines: 30 sec rounds (10 min) ==== | + | - Shuffle with speed bag punches |
| + | - Jab, cross, forward kick, jump turn to other side | ||
| + | - Knee up, opposite leg rear kick | ||
| + | - Repeat #3 other side | ||
| + | - Jab, cross, duck, duck | ||
| + | - Hook left, Uppercut right, duck, duck | ||
| + | - Jab, cross, side kick | ||
| + | - Repeat #7 other side | ||
| - | * Kicking Forward/Side/Back/Combo (30 x 8) | + | === Kicking/Punching Tips === |
| - | * Punches (30 x 8): | + | |
| - | * Hips with pivot only | + | |
| - | * jab cross combo | + | |
| - | * hook upper cut combo | + | |
| - | * jab cross hook upper cut combo | + | |
| + | * hands return to ready position near face or chin | ||
| + | * maintain stable footing | ||
| + | * don't over reach the punches, maintain stability, use core | ||
| + | * establish a rhythm | ||
| ==== Core 1 (25/10s 2X each -10 mins) ==== | ==== Core 1 (25/10s 2X each -10 mins) ==== | ||
| Line 40: | Line 48: | ||
| ==== Join Mobility (20 mins) ==== | ==== Join Mobility (20 mins) ==== | ||
| - | * [[joint_mobility_demos:beginnig_warmup | Joint Mobility]] | + | * [[joint_mobility:demos:beginnig_warmup | Joint Mobility]] |
| ==== Circuit: 40 seconds each / 3-4 rounds (25-35 mins) ==== | ==== Circuit: 40 seconds each / 3-4 rounds (25-35 mins) ==== | ||
| - | - [[Bridge Series]] | + | - [[exercise_demos:bridges | Bridge Series]] |
| - Lunges or Bulgarian Split Squat | - Lunges or Bulgarian Split Squat | ||
| - Aussie Pull Ups or - [[http://www.dieselsc.com/best-shoulder-rehab-exercises-band-pull-aparts-and-face-pulls/ | Face Pulls]] | - Aussie Pull Ups or - [[http://www.dieselsc.com/best-shoulder-rehab-exercises-band-pull-aparts-and-face-pulls/ | Face Pulls]] | ||
| Line 67: | Line 75: | ||
| ==== Joint Mobility (20 mins) ==== | ==== Joint Mobility (20 mins) ==== | ||
| - | * [[joint_mobility_demos:beginnig_warmup | Joint Mobility]] | + | * [[joint_mobility:demos:beginnig_warmup | Joint Mobility]] |
| ==== Flowfit Pyramid 1+2+3+2+1 (12 mins) ==== | ==== Flowfit Pyramid 1+2+3+2+1 (12 mins) ==== | ||
| * **Note**: build to full rounds, supplement with Mt Climber flow. | * **Note**: build to full rounds, supplement with Mt Climber flow. | ||
| Line 75: | Line 83: | ||
| ==== Tabata 20/10 6-8 rounds (6 mins) ==== | ==== Tabata 20/10 6-8 rounds (6 mins) ==== | ||
| - | * Spider Plank | + | * Planks: 2 standard; 2 side; 2 arm and leg extension (on knees) |
| - | * Scorpion | + | * Superman/Banana (switch every other one) |
| - | * Squats | + | * Squats * Spider Plank |
| + | |||
| + | ==== Kicking/Punching Routines: 30 sec rounds (4 min) ==== | ||
| + | |||
| + | - Shuffle with speed bag punches | ||
| + | - Jab, cross, forward kick, jump turn to other side | ||
| + | - Knee up, opposite leg rear kick | ||
| + | - Repeat #3 other side | ||
| + | - Jab, cross, duck, duck | ||
| + | - Hook left, Uppercut right, duck, duck | ||
| + | - Jab, cross, side kick | ||
| + | - Repeat #7 other side | ||
| - | ==== Kenpo Routines: 30 sec rounds (10 min) ==== | + | === Kicking/Punching Tips === |
| - | * Kicking Forward/Side/Back/Combo (30 x 8) | + | * hands return to ready position near face or chin |
| - | * Punches (30 x 8): | + | * maintain stable footing |
| - | * Hips with pivot only | + | * don't over reach the punches, maintain stability, use core |
| - | * jab cross combo | + | * establish a rhythm |
| - | * hook upper cut combo | + | |
| - | * jab cross hook upper cut combo | + | |
| ==== Core 3 (25/10s 2X each - 10 mins) ==== | ==== Core 3 (25/10s 2X each - 10 mins) ==== | ||
| Line 104: | Line 121: | ||
| * [[joint_mobility_demos:beginnig_warmup | Joint Mobility]] | * [[joint_mobility_demos:beginnig_warmup | Joint Mobility]] | ||
| ==== Circuit: 40 seconds each / 3-4 rounds (25-35 mins) ==== | ==== Circuit: 40 seconds each / 3-4 rounds (25-35 mins) ==== | ||
| - | - Bridge Series | + | - [[exercise_demos:bridges | Bridge Series]] |
| - Lunges or Bulgarian Split Squat | - Lunges or Bulgarian Split Squat | ||
| - Aussie Pull Ups or - [[http://www.dieselsc.com/best-shoulder-rehab-exercises-band-pull-aparts-and-face-pulls/ | Face Pulls]] | - Aussie Pull Ups or - [[http://www.dieselsc.com/best-shoulder-rehab-exercises-band-pull-aparts-and-face-pulls/ | Face Pulls]] | ||
| Line 120: | Line 137: | ||
| - Straddle Leg Crossover Sit Ups | - Straddle Leg Crossover Sit Ups | ||
| - Windshield Wiper | - Windshield Wiper | ||
| - | - Spider Plank | + | - Leg raises (work toward advanced spinal rock) |
| * repeat | * repeat | ||
