Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
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exercise_routines:mar_2014 [2014/05/05 09:39] gunn [Kenpo Routines: 30 sec rounds (10 min)] |
exercise_routines:mar_2014 [2014/12/10 11:11] (current) gunn [Joint Mobility (20mins)] |
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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. | ||
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==== 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 (10 min) ==== | + | ==== Kicking/Punching Routines: 30 sec rounds (4 min) ==== |
- Shuffle with speed bag punches | - Shuffle with speed bag punches | ||
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- Repeat #3 other side | - Repeat #3 other side | ||
- Jab, cross, duck, duck | - Jab, cross, duck, duck | ||
- | - Uppercut right, left, duck, duck | + | - Hook left, Uppercut right, duck, duck |
- Jab, cross, side kick | - Jab, cross, side kick | ||
- Repeat #7 other side | - Repeat #7 other side | ||
+ | |||
+ | === Kicking/Punching Tips === | ||
+ | |||
+ | * 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) ==== | ||
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==== 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) ==== | ||
- [[exercise_demos:bridges | Bridge Series]] | - [[exercise_demos:bridges | Bridge Series]] | ||
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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. | ||
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==== 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) ==== | ||
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==== Joint Mobility (20mins) ==== | ==== Joint Mobility (20mins) ==== | ||
- | * [[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) ==== | ||
- [[exercise_demos:bridges | Bridge Series]] | - [[exercise_demos:bridges | Bridge Series]] | ||
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- 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 | ||