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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
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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)
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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)
Stretch/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
-
planks
Core (25/10s 2X each -10 mins)
In/Outs
Bicycle Forward
Bicycle Reverse
Crunchy Frog (v-up/hug knees)
Stretch/Cool down
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
-
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 4 (25/10s 2X each - 10 mins)
Straddle Leg Crossover Sit Ups
Windshield Wiper
Spider Plank
Stretch/Cool down
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
Stretch/Cool down
Reference Links
Prasara Yoga - Five principal Plow Transistions