Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
This shows you the differences between two versions of the page.
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exercise_routines:mar_2014 [2014/05/05 09:40] 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. | ||
| 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) ==== | ==== Kicking/Punching Routines: 30 sec rounds (4 min) ==== | ||
| Line 22: | Line 22: | ||
| - 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) ==== | ||
| Line 41: | 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) ==== | ||
| - [[exercise_demos:bridges | Bridge Series]] | - [[exercise_demos:bridges | Bridge Series]] | ||
| Line 68: | 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 76: | 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) ==== | ==== Kicking/Punching Routines: 30 sec rounds (4 min) ==== | ||
| Line 87: | Line 94: | ||
| - 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 3 (25/10s 2X each - 10 mins) ==== | ==== Core 3 (25/10s 2X each - 10 mins) ==== | ||
| Line 105: | Line 119: | ||
| ==== 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]] | ||
| Line 123: | 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 | ||
