Monthly Workouts
Exercise Demonstrations
Joint Mobility
- Good examples other than Scott Sonnon
Differences
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exercise_routines:oct_2016 [2016/10/10 12:03] gunn [Clubbell Flow] |
exercise_routines:oct_2016 [2016/10/15 15:17] (current) gunn [Oct. Nov. Dec 2016 Exercise Routines] |
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| ====== Oct. Nov. Dec 2016 Exercise Routines ====== | ====== Oct. Nov. Dec 2016 Exercise Routines ====== | ||
| + | * [[exercise_routines:oct_2016:calendar | Q4 2016 Calendar]] | ||
| ===== 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 | ||
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| ===== 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 | ||
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| ===== Clubbell ===== | ===== Clubbell ===== | ||
| - | ==== Trial by Fire: Swipe, Mill, Hammer ==== | + | * [[#one_handed_swipe | 1. one handed swipe]] |
| - | * [[https://www.youtube.com/watch?v=ZfDanltO4TA | Clubbell Trial by Fire]] - swipe, mill, hammer 3:23 | + | * [[#one_handed_mill | 2. one handed mill]] |
| - | === one handed Swipe === | + | * [[#two_handed_hammer | 3. two handed hammer]] |
| + | * [[#samurai_pivot_squat | 4. Samurai pivot squat]] | ||
| + | * [[#clubbell_flow | 5. Clubbell flow]] | ||
| + | |||
| + | ==== 1. one handed Swipe ==== | ||
| - rocket | - rocket | ||
| - front swing | - front swing | ||
| Line 26: | Line 31: | ||
| - front swipe at speed | - front swipe at speed | ||
| - | === one handed mill === | + | ==== 2. one handed mill ==== |
| - side rocket | - side rocket | ||
| - side semi swing | - side semi swing | ||
| Line 34: | Line 39: | ||
| - mill at speed | - mill at speed | ||
| - | === two handed hammer === | + | ==== 3. two handed hammer ==== |
| - side rocket | - side rocket | ||
| - semi swing | - semi swing | ||
| Line 42: | Line 47: | ||
| - torch press | - torch press | ||
| - torch to hammer | - torch to hammer | ||
| - | == Hammer Progression == | + | |
| + | == Trial by Fire: Swipe, Mill, Hammer == | ||
| + | * [[https://www.youtube.com/watch?v=ZfDanltO4TA | Clubbell Trial by Fire]] - swipe, mill, hammer 3:23 | ||
| + | |||
| + | == 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 | - warrior squat | ||
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| * [[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 | ||
| - | ==== Clubbell Flow ==== | + | ==== 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/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 | * [[https://www.youtube.com/channel/UCiVyPD5cGFlMGjl7NP3f-tw | Nestor Serra Verdaguer]] - Youtube home, links | ||
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| - step 90 degrees for mill x2 | - step 90 degrees for mill x2 | ||
| - hammer swing x3 | - hammer swing x3 | ||
| - | - 2 handed horizontal squat | + | - 2 handed horizontal clubbell squat |
| - reverse mill x2 | - reverse mill x2 | ||
| - step 90 degrees back for swipe | - step 90 degrees back for swipe | ||
| - front swing change hands & repeat | - front swing change hands & repeat | ||
