Got caught up in work and down late to the gym but ran through about a half hour of Intu-Flow/Ageless Mobility mix then to the ground for knee rolls, pigeon poses, long leg creeps, squat walks etc.
The descending and ascending shin boxes and scorpions and crow positions and crane and wow I had a great time moving tonight.
Tonight is one of the in-between nights from last months program to the next.
Intu-Flow
Sticking
Flow fighting
Knife work
FUN
Another month’s program done so today was a “A take it easy day”.
Rest, movies and a touch of Intu-Flow.
Eight count them EIGHT!
8:00 a.m. at the dojo Saturday morning – Intu-Flow then knee rolls and some hip opening.
Then the LAST of the strength program for THIS month – new one set up for April.
Round ONE:
TWO rounds of Forward Pressure Level 1
45 seconds one leg squats – 45 seconds on EACH leg.
1 minute rest
Round TWO:
TWO rounds of Forward Pressure Level 1
45 seconds one leg squats – 45 seconds on EACH leg.
30 seconds rest
Round THREE:
TWO rounds of Forward Pressure Level 1
45 seconds one leg squats – 45 seconds on EACH leg.
15 seconds Rest
Round FOUR:
TWO rounds of Forward Pressure Level 1
45 seconds one leg squats – 45 seconds on EACH leg.
YES WE DID IT all in about 18 minutes too.
EIGHT CYCLES OF FORWARD PRESSURE!!!!!
Little shocked at how well the progression works.
Doing RESET in-between of course and it is really working well. Great program.
Bodyweight Exercise Revolution:
So I had my nice night of mobility
Went down to the gym for a nice Intu-Flow and mobility work with descending then shin squats, shin box switches, shin squat and triangle squats then ascending.
Just a nice night and I r4eally enjoyed it.
Bodyweight Exercise Revolution:
http://www.bodyweightexerciserevolution.com/
Tonight I got to watch my daughter Jenelle graduate from the program she has been working on for the last four months – very nice.
It also meant I had to have folks fill in at the dojo. Adam took the kids class and Rav the adult class. (THANKS)
This meant around 10:10 p.m. I had the choice of putting my high intensity workout off until tomorrow or suck it up and do it at home tonight.
I decided not to break the rhythm I have going and just suck it up.
So tired or not I moved some furniture in our little living room did a fast intu-Flow and then straight into the High Intensity workout:
The high Intensity Workout for this night.
FOUR rounds of FlowFit 1 level 2
45 seconds of squat and shin squat switches.
45 seconds of rotating from quad through under into reaching arch and back rotating sides.
1 minute rest
repeat round
30 seconds rest
repeat round
15 seconds rest
repeat round
I have a hard time counting the FlowFit rounds because I get into the movement. One round I thought I did three once I was on the squats and another five so it all balanced out.
Not too bad to get to push yourself all within a half hour of training.
So tomorrow a nice low intensity mobility workout at Canada place then the last strength program Saturday morning. We’ll see if I am up to 2 rounds of Forward pressure in each of the 4 rounds – May not be much to some folk but to me eight rounds of Forward pressure and four rounds of 45 second one leg squats on each a great reach from where I was just three months ago.
Bodyweight Exercise Revolution:
http://www.bodyweightexerciserevolution.com/
Good night teaching the kids.
Then it started slow with just Frank and I playing with sticking and rolling then Adam and Stephen showed up and we played for an hour and a half with all out sticking fighting.
Then into the strength program and – yes as this is the last week we did up it a little again.
Round ONE:
2 rounds of Forward Pressure Level 1
45 seconds one leg squats – 45 seconds on EACH leg.
1 minute rest
Round TWO:
2 rounds of Forward Pressure Level 1
45 seconds one leg squats – 45 seconds on EACH leg.
30 seconds rest
Round THREE:
2 round of Forward Pressure Level 1
45 seconds one leg squats – 45 seconds on EACH leg.
15 seconds Rest
Round FOUR:
1 round of Forward Pressure Level 1
45 seconds one leg squats – 45 seconds on EACH leg.
So we did THREE rounds with 2 sets of Forward Pressure to make SEVEN rounds of Forward Pressure all.
Not bad since back in the day when we started one round seemed enough. Now for Saturday I have to kick it up for the last of this month’s strength program to 2 rounds each Round. Oh MY!
Doing RESET in-between of course and getting used to it. Need to watch the whole thing again to make sure I have it right but it really seems to be working well as is.
Bodyweight Exercise Revolution:
As planned tonight was a night to work out the body after the high intensity night.
Beginning to feel all the squats done this month I think.
Believe it or not this is the last week of this program then I think we’ll do a string of four days at low intensity before starting the next program.
We will take that time to work on the moves for Forward Pressure level 2 and FlowFit 1 Level 3 because that is where we are going for the next month.
BUT tonight was a lot of Intu-Flow and knee work and opening the hips and using the mini-clubbells.
Bodyweight Exercise Revolution:
http://www.bodyweightexerciserevolution.com/
Intu-Flow.
Flow Fighting
Elbow striking
Flowing with elbows
More flow and fight.
The high Intensity Workout for this night.
FOUR rounds of FlowFit 1 level 2
45 seconds of squat and shin squat switches.
45 seconds of rotating from quad through under into reaching arch and back rotating sides.
1 minute rest
repeat round
30 seconds rest
repeat round
15 seconds rest
repeat round
YES we upped it from 3 rounds of FlowFit 1 to 4 rounds of FlowFit1 and that does make a difference.
Bodyweight Exercise Revolution:
http://www.bodyweightexerciserevolution.com/
No intensity at all today
Took a day to rest and recover.
Bodyweight Exercise Revolution: