Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
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Table of Contents
Oct. Nov. Dec 2016 Exercise Routines
Flow fit
- Oct: continue one, two, three, two, one flow
- Nov: change to 7 min, 1 min rest, 7 min
- Dec: 14 min ( people can chug when they need a break)
Flows
- 6 degree do all three flows for 4 minutes each
- Yaw & Heave
- Roll & Sway
- Pitch & Surge
Clubbell
Clubbell Flow
- clubbell flow 15.1 one handed with Nestor Serra Verdaguer 1:09
- 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
- Clubbell Trial by Fire - swipe, mill, hammer 3:23
Hammer Progression
- Hammer side swing1 2 handed- Shane Heins 8:36
- Hammer semi swing2 -Shane heins 6:58
- Hammer torch press3 -Shane Heins 6:02
- Hammer Swing - Shane Heins 5:23
Samurai Pivot Squat
- serenity 4 Samauri Pivot Squat - Shane Heins 6:00 (start 1:14)
Samurai Pivot Squat Progression
- Serinity 2 Warrior Squat - Shane Heins 11:38
- serenity 3 Clockwork squat - Shane Heins 10:52
