Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_routines:oct_2014 [2014/10/05 14:07] gunn |
exercise_routines:oct_2014 [2014/10/06 14:56] gunn [Prasara Yoga - Five principal Plow Transistions] |
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| - 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 | ||
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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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| - 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) |
| - 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 | ||
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| - | === 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=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 | ||
