Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
This shows you the differences between two versions of the page.
Both sides previous revision Previous revision Next revision | Previous revision | ||
exercise_routines:nov_dec_2017 [2017/11/17 15:19] gunn |
exercise_routines:nov_dec_2017 [2017/11/17 16:06] (current) gunn |
||
---|---|---|---|
Line 1: | Line 1: | ||
====== Exercise Routines for Nov Dec 2017 ====== | ====== Exercise Routines for Nov Dec 2017 ====== | ||
- | ^ Monday ^ Tuesday ^ Wednesday ^ Thursday ^ | ||
- | | Clubbell Yoga | 6DP Flows | Tacfit26 | Flow fit | | ||
+ | ^ Monday ^ Tuesday ^ Wednesday ^ Thursday ^ | ||
+ | | Clubbell Yoga | 6DP Flows | Tacfit 26 | Flow fit | | ||
- | Clubbell Yoga instructed by Audrey Wakefield | + | |
+ | == Clubbell Yoga == | ||
+ | instructed by Audrey Wakefield | ||
+ | |||
+ | == 6DP Flows == | ||
+ | * Tabata-Style (25x10x 6) or Flows or a mixture of Tabata and Flows | ||
+ | |||
+ | - Pull ups/diving Dolphin | ||
+ | - Plow transitions: Arm thread to Plow, diving dolphin to plow, shoulder Bridge to Plow, Prone to plow, shinbox to plow | ||
+ | - Plank variations | ||
+ | - Cossack getup/Squat switches | ||
+ | - Crow | ||
+ | - *Flows ( Forest, Tumbleweed, Diving Dolphin, Roll & Sway, Pitch & Surge, Yaw & Heave) | ||
+ | * most of these flows equals 6 Tabata rounds. | ||
+ | |||
+ | == Tacfit == | ||
+ | |||
+ | * [[exercise_routines:tacfit26 | 6 weeks body weighted exercises]] using one of the following performance level: | ||
+ | * This program has the following 6 different ways to exercise: | ||
+ | - **20x10x8** | ||
+ | * 8 sets of 20 sec exercise 10 recovery 1 minute between rounds; | ||
+ | - **4/1x4** | ||
+ | * 4 exercises performed for 4 min 1 min recovery; | ||
+ | - **EMOTM** | ||
+ | * Twenty minutes of exercise with 1 min rounds circuit. | ||
+ | * The goal is to complete rounds in 1 min or less; | ||
+ | - **AMRAP** | ||
+ | * Complete circuit as many times as possible in 20 minutes; | ||
+ | - **(90/30x5) 2** | ||
+ | * 5 exercises performed for 90 sec 30 sec recovery. | ||
+ | * Perform 2 sets; | ||
+ | - **AFAP-T** | ||
+ | * Complete all repetitions as fast as your technique can hold your speed in less than 20 minutes | ||
+ | |||
+ | == Flowfit== | ||
+ | * working up to 14 minutes at each individual ‘s technique level pace . | ||