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October
Monday
Joint mobility
Mini Flow warm-up
Child pose > plank
> low plank > baby cobra
> Down Dog > Cat
> Cow > Child Pose
( repeat 3 or 4 times)
Circuit
-
Low plank pike > Low plank leg lifts > Low plank spider (Do each exercise 4 x)
Clubbell : Scott Sonnon rowing with 5#
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
Table or Bridge or loaded tripod
Front kick Through level 1 (bear squat > right leg to right hand switch sides) (hindu bear kick flow level 1)
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
Seal Jax (hindo kicking bear)
-
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
Core (25/10s 2X each -10 mins)
Fifer Scissors (hold for 2 count)
Hip Rock and raise (froggy legs, hip up)
Pulse Ups (legs straight up, foot flexed or bent knee)
End of class Flow cool-down
Tuesday
Joint Mobility
Mini Flow warm-up
Hindu Kicking Bear Level 1
20/10 (back to basics)
quad press
scorpion
cossack get-up
superman/ banana
squats or shinbox switch or shinbox rise down switch or shinbox to squat switch or low squats
planks
Core (25/10s 2X each -10 mins)
In/Outs
Bicycle Forward
Bicycle Reverse
Crunchy Frog (v-up/hug knees)
End of class Stretches
Wednesday
Joint Mobility
Mini Flow warm-up
Strength flow – Shane Heins
Right arm tricep stretch > forward fold stretch & bend
> squat > shinbox > pigeon
> down dog > lower to scorpion
> opposite arm over top same arm under thigh lift leg ( single leg locust) > scorpion same leg
> switch sides and repeat scorpion/locust poses > up dog
> down dog > pigeon
> shinbox > squat
> forward fold > roll up
> opposite tricep stretch ( do 1 x)
Circuit
Clubbell lunge-(Yoga clubbell) or Shane Heins squats
Low plank pike > Low plank leg lifts > Low plank spider (Do each exercise 4 x)
Clubbell : Scott Sonnon rowing with 5#
Regular flow: Squat, quad, sit through, Mt. climber, rotating table, up dog, spinal rock
Table or Bridge or loaded tripod
Front kick Through level 1 (bear squat > right leg to right hand switch sides)
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
Seal Jax (hindo kicking bear)
-
Burbees > push-ups >mountain climber :repeat or do each exercise alone
Bear squat flow:
Core 4 (25/10s 2X each - 10 mins)
Straddle Leg Crossover Sit Ups
Windshield Wiper
Spider Plank
End of class stretches
Thursday
Joint mobility
Mini Flow warm-up
Total body mobility flow (Geneva fitness)
Shinbox > slide forward
> return slide toward front leg side into pigeon into down dog
> Right foot forward to hand (or as far as you can reach) lift right hand above head and rotate
> down dog > shinbox > shinbox switch
20/10 (back to basics)
quad press
(month 2 & 3 work on elliptical quad press Shane Heins progression)
scorpion
cossack get-up
superman/ banana
squats
planks
Core 3 (25/10s 2X each - 10 mins)
Vup/Rollup Combo or Leg Raises
Side V Roll Up
Leg Climbs
Mason Twist
End of class stretches
End of class Stretches
Stand tall, hook thumbs, reach for sky (twice each thumb).
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
Reference Links
Prasara Yoga - Five principal Plow Transistions