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exercise_routines:nov_dec_2017 [2017/11/17 15:19]
gunn
exercise_routines:nov_dec_2017 [2017/11/17 16:06] (current)
gunn
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 ====== 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 .
  
exercise_routines/nov_dec_2017.1510960773.txt.gz · Last modified: 2017/11/17 15:19 by gunn
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