Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_routines:oct_2014 [2014/10/04 21:34] gunn [Circuit] |
exercise_routines:oct_2014 [2014/10/06 14:56] gunn [Prasara Yoga - Five principal Plow Transistions] |
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| ==== Circuit ==== | ==== Circuit ==== | ||
| - | - Clubbell lunge-(Yoga clubbell) or Shane Heins sprinkler twist | + | - Clubbell lunge-(Yoga clubbell) or [[http://www.youtube.com/watch?v=_pYD7eA2MJk | Shane Heins sprinkler twist]] |
| - [[http://www.youtube.com/watch?v=0N8QMmgYuOw | Low plank pike]] > Low plank leg lifts > Low plank spider (Do each exercise 4 x) | - [[http://www.youtube.com/watch?v=0N8QMmgYuOw | Low plank pike]] > Low plank leg lifts > Low plank spider (Do each exercise 4 x) | ||
| + | * See [[http://scontent-a-ams.xx.fbcdn.net/hvideo-xpf1/v/t42.1790-2/1497035_10152383891071449_1565754485_n.mp4?oh=b52c51e91388f1240beaa66f3817411c&oe=5431C26F | Chalene Johnson PiYo 1 min 30 Core Challenge]] | ||
| - Clubbell : Scott Sonnon rowing with 5# | - Clubbell : Scott Sonnon rowing with 5# | ||
| - Month 1, side squat ( hip root ) flag press; | - Month 1, side squat ( hip root ) flag press; | ||
| Line 20: | Line 21: | ||
| - Front kick Through level 1 (bear squat > right leg to right hand switch sides) (hindu bear kick flow level 1) | - Front kick Through level 1 (bear squat > right leg to right hand switch sides) (hindu bear kick flow level 1) | ||
| - [[http://www.youtube.com/watch?v=AWuKEt96Jjs | Balancing]]: stand on one leg other leg starts in front as high as you can get it and still balance same arm behind back. Swing leg to back and to front. Or [[http://www.youtube.com/watch?v=hWZ9zGOZEEM | Seal Jax]] (hindo kicking bear) | - [[http://www.youtube.com/watch?v=AWuKEt96Jjs | Balancing]]: stand on one leg other leg starts in front as high as you can get it and still balance same arm behind back. Swing leg to back and to front. Or [[http://www.youtube.com/watch?v=hWZ9zGOZEEM | Seal Jax]] (hindo kicking bear) | ||
| - | - Plow or [[http://www.youtube.com/watch?v=s_dN0juJm2M | Plow transitions (Sinor)]] or [[http://www.youtube.com/watch?v=aWu5k6qlfRU | rolls front and back]] (Adam Steer) | + | - Plow or [[#prasara_yoga_-_five_principal_plow_transistions | Plow transitions (Sinor)]] or [[http://www.youtube.com/watch?v=aWu5k6qlfRU | rolls front and back]] (Adam Steer) |
| + | - [[http://www.youtube.com/watch?v=97bxVnjZk2Y | Kneeling Neck Roll]] - Scott Hagnas | ||
| + | - [[http://www.youtube.com/watch?v=fPQQqhU7FYQ | Slow Roll to Plough]] - Scott Hagnas | ||
| - Burbees > push-ups >mountain climber :repeat or do each exercise alone | - Burbees > push-ups >mountain climber :repeat or do each exercise alone | ||
| - Bear squat flow: squat > down dog >bear squat > gecko > 3 legged down dog > Gecko > sit through > loaded tripod > transition > gecko > 3 legged down dog > bear squat : repeat other side | - Bear squat flow: squat > down dog >bear squat > gecko > 3 legged down dog > Gecko > sit through > loaded tripod > transition > gecko > 3 legged down dog > bear squat : repeat other side | ||
| - | |||
| ==== Core (25/10s 2X each -10 mins) ==== | ==== Core (25/10s 2X each -10 mins) ==== | ||
| - Fifer Scissors (hold for 2 count) | - Fifer Scissors (hold for 2 count) | ||
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| - Pulse Ups (legs straight up, foot flexed or bent knee) | - Pulse Ups (legs straight up, foot flexed or bent knee) | ||
| * Repeat | * Repeat | ||
| - | ==== End of class Flow cool-down ==== | + | |
| + | ==== Stretch/Cool down ==== | ||
| + | * [[stretching_demos:finish_stretch | End of class stretch]] | ||
| ===== Tuesday ===== | ===== Tuesday ===== | ||
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| - cossack get-up | - cossack get-up | ||
| - superman/ banana | - superman/ banana | ||
| - | - squats or shinbox switch or shinbox rise down switch or shinbox to squat switch or low squats | + | - squats or shinbox switch or shinbox rise down switch or [[http://www.youtube.com/watch?v=YneNhRrzpI8 | shinbox to squat switch]] or low squats |
| - planks | - planks | ||
| ==== Core (25/10s 2X each -10 mins) ==== | ==== Core (25/10s 2X each -10 mins) ==== | ||
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| * (repeat) | * (repeat) | ||
| - | ==== End of class Stretches ==== | + | ==== Stretch/Cool down ==== |
| + | * [[stretching_demos:finish_stretch | End of class stretch]] | ||
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| * > opposite tricep stretch ( do 1 x) | * > opposite tricep stretch ( do 1 x) | ||
| ==== Circuit ==== | ==== Circuit ==== | ||
| - | - Clubbell lunge-(Yoga clubbell) or Shane Heins squats | + | - Clubbell lunge-(Yoga clubbell) or [[http://www.youtube.com/watch?v=_pYD7eA2MJk | Shane Heins sprinkler twist]] |
| - [[http://www.youtube.com/watch?v=0N8QMmgYuOw | Low plank pike]] > Low plank leg lifts > Low plank spider (Do each exercise 4 x) | - [[http://www.youtube.com/watch?v=0N8QMmgYuOw | Low plank pike]] > Low plank leg lifts > Low plank spider (Do each exercise 4 x) | ||
| + | * See [[http://scontent-a-ams.xx.fbcdn.net/hvideo-xpf1/v/t42.1790-2/1497035_10152383891071449_1565754485_n.mp4?oh=b52c51e91388f1240beaa66f3817411c&oe=5431C26F | Chalene Johnson PiYo 1 min 30 Core Challenge]] | ||
| - Clubbell : Scott Sonnon rowing with 5# | - Clubbell : Scott Sonnon rowing with 5# | ||
| - | * Month 1 side squat flag press; month 2 2 club lunge; month 3 spiral rowing (low left side spiral high right side) | + | - Month 1, side squat ( hip root ) flag press; |
| + | - month 2, 2 club side lunge; | ||
| + | - month 3, spiral rowing (low left side spiral high right side) | ||
| - Regular flow: Squat, quad, sit through, Mt. climber, rotating table, up dog, spinal rock | - Regular flow: Squat, quad, sit through, Mt. climber, rotating table, up dog, spinal rock | ||
| - Table or Bridge or loaded tripod | - Table or Bridge or loaded tripod | ||
| - | - Front kick Through level 1 (bear squat > right leg to right hand switch sides) | + | - Front kick Through level 1 (bear squat > right leg to right hand switch sides) (hindu bear kick flow level 1) |
| - [[http://www.youtube.com/watch?v=AWuKEt96Jjs | Balancing]]: stand on one leg other leg starts in front as high as you can get it and still balance same arm behind back. Swing leg to back and to front. Or [[http://www.youtube.com/watch?v=hWZ9zGOZEEM | Seal Jax]] (hindo kicking bear) | - [[http://www.youtube.com/watch?v=AWuKEt96Jjs | Balancing]]: stand on one leg other leg starts in front as high as you can get it and still balance same arm behind back. Swing leg to back and to front. Or [[http://www.youtube.com/watch?v=hWZ9zGOZEEM | Seal Jax]] (hindo kicking bear) | ||
| - | - Plow or child pose to [[http://www.youtube.com/watch?v=s_dN0juJm2M | Plow transitions (Sinor)]] or [[http://www.youtube.com/watch?v=aWu5k6qlfRU | rolls front and back]] (Adam Steer) | + | - Plow or [[#prasara_yoga_-_five_principal_plow_transistions | Plow transitions (Sinor)]] or [[http://www.youtube.com/watch?v=aWu5k6qlfRU | rolls front and back]] (Adam Steer) |
| - Burbees > push-ups >mountain climber :repeat or do each exercise alone | - Burbees > push-ups >mountain climber :repeat or do each exercise alone | ||
| - | - Bear squat flow: | + | - Bear squat flow: squat > down dog >bear squat > gecko > 3 legged down dog > Gecko > sit through > loaded tripod > transition > gecko > 3 legged down dog > bear squat : repeat other side |
| - | * squat > down dog >bear squat > gecko > 3 legged down dog > Gecko > sit through > loaded tripod > transition > gecko > 3 legged down dog > bear squat : repeat other side | + | |
| ==== Core 4 (25/10s 2X each - 10 mins) ==== | ==== Core 4 (25/10s 2X each - 10 mins) ==== | ||
| - Straddle Leg Crossover Sit Ups | - Straddle Leg Crossover Sit Ups | ||
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| - Spider Plank | - Spider Plank | ||
| * Repeat | * Repeat | ||
| - | ==== End of class stretches ==== | + | ==== Stretch/Cool down ==== |
| + | * [[stretching_demos:finish_stretch | End of class stretch]] | ||
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| - Mason Twist | - Mason Twist | ||
| * (repeat) | * (repeat) | ||
| - | ==== End of class stretches ==== | ||
| - | ===== End of class Stretches ===== | + | ==== Stretch/Cool down ==== |
| - | * Stand tall, hook thumbs, reach for sky (twice each thumb). | + | * [[stretching_demos:finish_stretch | End of class stretch]] |
| - | * Triceps stretch (both arms). | + | |
| - | * Side stretch (both directions). | + | |
| - | * Down to knees, stretch wrists. | + | |
| - | * Down dog, work heels, both down, hold. | + | |
| - | * Hollow body to up dog. | + | |
| - | * Plank to floor, open shoulder stretch (both sides) | + | |
| - | * Cross shoulder stretch (both sides) | + | |
| - | * Roll to back, Bridge. | + | |
| - | * Knee to armpit + side twist stretch (both sides) | + | |
| - | * Hug knees, lower back stretch. | + | |
| - | * Happy Baby (Reverse Monster) | + | |
| - | * Glute cross stretch (both legs) | + | |
| - | * Hollow body up to sitting position. | + | |
| - | * Spine stretch (both sides) | + | |
| - | * Hurdler's stretch with Bandits (both sides). | + | |
| - | * Hamstring stretch with Bandits. | + | |
| - | * Butterfly stretch. | + | |
| - | * Roll over into Pigeon, lower and up (both sides). | + | |
| - | * Trucker. | + | |
| - | * Spinal Rock up. | + | |
| - | * Crow (optional) | + | |
| - | === Done!! Or (can incorporate into above routine or use separately) === | + | |
| - | ===Shane Heins cool-down – Met Con cool down === | ||
| - | * Standing slide into **side Warrior stretch** | ||
| - | * Transition place hands in front bring foot forward to **table** | ||
| - | * Transition into shinbox to **dying warrior** | ||
| - | * Roll onto back out of Dying warrior to **shoulder bridge** back into shinbox | ||
| - | * Knees together cross one arm to opposite hand across body on knees while reaching with other arm overhead stretch for **kneeling side stretch**. | ||
| - | * Shinbox switch to **shoulder bridge** to shinbox to **Dying warrior** opposite side | ||
| - | * to **table** to shinbox knees together side stretch | ||
| - | * to **opposite side warrior pose**. | ||
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| * [[http://www.youtube.com/watch?v=3aI2ie7VpLA | total body mobility flow]] | * [[http://www.youtube.com/watch?v=3aI2ie7VpLA | total body mobility flow]] | ||
| * [[http://www.youtube.com/watch?v=_hS9p9n8ew4 | squat to shinbox flow]] | * [[http://www.youtube.com/watch?v=_hS9p9n8ew4 | squat to shinbox flow]] | ||
| + | * [[http://scontent-a-ams.xx.fbcdn.net/hvideo-xpf1/v/t42.1790-2/1497035_10152383891071449_1565754485_n.mp4?oh=b52c51e91388f1240beaa66f3817411c&oe=5431C26F | 1 min 30 sec core challenge by Chalene Johnson]] | ||
| * The below links are lengthy but have some good points and anyone can browse to the important demonstrations | * The below links are lengthy but have some good points and anyone can browse to the important demonstrations | ||
| Line 173: | Line 151: | ||
| * [[http://www.youtube.com/watch?v=ZiCfb-zBoBs&list=PLgsOUO7BkfGC4hqAVEmN6Pt_WcOTdNwOQ | Squats-shinboxes 2]]- from Fitness Devolution | * [[http://www.youtube.com/watch?v=ZiCfb-zBoBs&list=PLgsOUO7BkfGC4hqAVEmN6Pt_WcOTdNwOQ | Squats-shinboxes 2]]- from Fitness Devolution | ||
| * [[http://www.youtube.com/watch?v=q8UXXcvvxyE&list=PLgsOUO7BkfGC4hqAVEmN6Pt_WcOTdNwOQ&index=3 | Squats and shinbox progress 3]] - from Fitness Devolution | * [[http://www.youtube.com/watch?v=q8UXXcvvxyE&list=PLgsOUO7BkfGC4hqAVEmN6Pt_WcOTdNwOQ&index=3 | Squats and shinbox progress 3]] - from Fitness Devolution | ||
| + | ==== Plow ==== | ||
| + | * {{exercise_routines:plow_instructions.pdf | plow instructions}} | ||
| ==== Prasara Yoga - Five principal Plow Transistions ==== | ==== Prasara Yoga - Five principal Plow Transistions ==== | ||
| * [[http://www.youtube.com/watch?v=s_dN0juJm2M | Prasara Yoga - Plow Transitions]] - Sinor | * [[http://www.youtube.com/watch?v=s_dN0juJm2M | Prasara Yoga - Plow Transitions]] - Sinor | ||
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| * Shoulder bridge to plow | * Shoulder bridge to plow | ||
| * Prone to plow | * Prone to plow | ||
| - | * Shinebox to plow | + | * Shinbox to plow |
