Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_routines:oct_2016 [2016/10/05 22:09] gunn [Clubbell] |
exercise_routines:oct_2016 [2016/10/15 13:07] gunn [Flow fit] |
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| ===== Flow fit ===== | ===== Flow fit ===== | ||
| + | * [[exercise_demos:flowfit | Scott Sonnon notes on flowfit]] | ||
| * **Oct**: continue one, two, three, two, one flow | * **Oct**: continue one, two, three, two, one flow | ||
| * **Nov**: change to 7 min, 1 min rest, 7 min | * **Nov**: change to 7 min, 1 min rest, 7 min | ||
| Line 8: | Line 9: | ||
| ===== Flows ===== | ===== Flows ===== | ||
| - | * 6 degree do all three flows for 4 minutes each | + | * [[exercise_demos:sixdegree | 6 Degree Flows]] - do all three flows for 4 minutes each |
| * Yaw & Heave | * Yaw & Heave | ||
| * Roll & Sway | * Roll & Sway | ||
| Line 15: | Line 16: | ||
| ===== Clubbell ===== | ===== Clubbell ===== | ||
| - | === Clubbell Flow === | ||
| - | * [[https://www.youtube.com/watch?v=6Phh5pYrYHE | clubbell flow 15.1]] one handed with Nestor Serra Verdaguer 1:09 | ||
| - | * [[https://www.youtube.com/channel/UCiVyPD5cGFlMGjl7NP3f-tw | Nestor Serra Verdaguer]] - Youtube home, links | ||
| - | - front swing (between legs) | ||
| - | - torch to flag pendulum (hold for 2 seconds) | ||
| - | - bring in for swipe x 2 | ||
| - | - step 90 degrees for mill x2 | ||
| - | - hammer swing x2 | ||
| - | - 2 handed horizontal squat | ||
| - | - reverse mill x2 | ||
| - | - step 90 degrees back for swipe | ||
| - | - front swing change hands & repeat | ||
| - | === Trial by Fire: Swipe, Mill, Hammer === | + | * [[#one_handed_swipe | 1. one handed swipe]] |
| + | * [[#one_handed_mill | 2. one handed mill]] | ||
| + | * [[#two_handed_hammer | 3. two handed hammer]] | ||
| + | * [[#samurai_pivot_squat | 4. Samurai pivot squat]] | ||
| + | * [[#clubbell_flow | 5. Clubbell flow]] | ||
| + | |||
| + | ==== 1. one handed Swipe ==== | ||
| + | - rocket | ||
| + | - front swing | ||
| + | - front pendulum | ||
| + | - front swipe - no swing | ||
| + | - front swipe - slow | ||
| + | - front swipe at speed | ||
| + | |||
| + | ==== 2. one handed mill ==== | ||
| + | - side rocket | ||
| + | - side semi swing | ||
| + | - side semi swing with in & out | ||
| + | - side semi swing pendulum | ||
| + | - mill - slow | ||
| + | - mill at speed | ||
| + | |||
| + | ==== 3. two handed hammer ==== | ||
| + | - side rocket | ||
| + | - semi swing | ||
| + | - full swing | ||
| + | - full swing pendulum | ||
| + | - full swing pendulum to torch | ||
| + | - torch press | ||
| + | - torch to hammer | ||
| + | |||
| + | == Trial by Fire: Swipe, Mill, Hammer == | ||
| * [[https://www.youtube.com/watch?v=ZfDanltO4TA | Clubbell Trial by Fire]] - swipe, mill, hammer 3:23 | * [[https://www.youtube.com/watch?v=ZfDanltO4TA | Clubbell Trial by Fire]] - swipe, mill, hammer 3:23 | ||
| - | == Hammer Progression == | + | == Shane Heins Hammer Progression == |
| * [[https://www.youtube.com/watch?v=Sgu-l7U0bgs- | Hammer side swing1]] 2 handed- Shane Heins 8:36 | * [[https://www.youtube.com/watch?v=Sgu-l7U0bgs- | Hammer side swing1]] 2 handed- Shane Heins 8:36 | ||
| - | * [[https://www.youtube.com/watch?v=4-FhTJHkqU8 | Hammer semi swing2]] -Shane heins 6:58 | + | * [[https://www.youtube.com/watch?v=4-FhTJHkqU8 | Hammer semi swing2]] -Shane Heins 6:58 |
| * [[https://www.youtube.com/watch?v=9kOfYfqm4ps | Hammer torch press3]] -Shane Heins 6:02 | * [[https://www.youtube.com/watch?v=9kOfYfqm4ps | Hammer torch press3]] -Shane Heins 6:02 | ||
| * [[https://www.youtube.com/watch?v=jaWSuSIMzi0 | Hammer Swing]] - Shane Heins 5:23 | * [[https://www.youtube.com/watch?v=jaWSuSIMzi0 | Hammer Swing]] - Shane Heins 5:23 | ||
| - | === Samurai Pivot Squat === | + | ==== 4. Samurai Pivot Squat ==== |
| * [[https://www.youtube.com/watch?v=1fQDfdXZJLY- | serenity 4 Samauri Pivot Squat]] - Shane Heins 6:00 (start 1:14) | * [[https://www.youtube.com/watch?v=1fQDfdXZJLY- | serenity 4 Samauri Pivot Squat]] - Shane Heins 6:00 (start 1:14) | ||
| + | - warrior squat | ||
| + | - clockwork squat | ||
| == Samurai Pivot Squat Progression == | == Samurai Pivot Squat Progression == | ||
| Line 44: | Line 66: | ||
| * [[https://www.youtube.com/watch?v=LDjTSISX-Ok | serenity 3 Clockwork squat]] - Shane Heins 10:52 | * [[https://www.youtube.com/watch?v=LDjTSISX-Ok | serenity 3 Clockwork squat]] - Shane Heins 10:52 | ||
| + | ==== 5. Clubbell Flow ==== | ||
| + | * [[https://www.youtube.com/watch?v=6Phh5pYrYHE | clubbell flow 15.1]] one handed with Nestor Serra Verdaguer 1:09 | ||
| + | * [[https://www.youtube.com/channel/UCiVyPD5cGFlMGjl7NP3f-tw | Nestor Serra Verdaguer]] - Youtube home, links | ||
| + | - front swing (between legs) | ||
| + | - torch to flag pendulum (hold for 2 seconds) | ||
| + | - bring in for swipe x 2 | ||
| + | - step 90 degrees for mill x2 | ||
| + | - hammer swing x3 | ||
| + | - 2 handed horizontal clubbell squat | ||
| + | - reverse mill x2 | ||
| + | - step 90 degrees back for swipe | ||
| + | - front swing change hands & repeat | ||
