Weekly Cutting Edge Fitness 4/13/2019 class notes

Exercise covered: (quick notes I will edit shortly)

Indian Clubs

Warm up - lift clubs in parallel, up over shoulders to hand behind the shoulders

Modified hindu squat with clubs – modification low demi squat

Arms straight out moulinets (vertical wrist circles) forward and back with club on outside of arm

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10 minute daily exercise - 2 clubs

Prepare by holding our both arms straight

Keeping arms in place rotate both clubs with forward moulinets

Sequence

1. Lift clubs to shoulders, as you squat down in a demi squat swing both arms down in parallel, extending arms out in front

As arms come down , when the are straight out rotate both clubs with forward moulinets

After squat is completed rise up from squat, standing up and swinging both clubs up to return to starting position

2. Same as above but instead of moulinets on the way down do a reverse moulinet as you rise up

3. Combining outward moulinets on the way down then reverse moulinets on the way up

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Outward windmill swings - single club and both hands

Inward windmill swings - both hands

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Health Wands

Rotate Wand around head and shoulders – peeling the Octopus

lift wand overhead both hands

lift and pull down wand behind head

With wand lifted to the apex tilt down to one side and then the other

With hand on end and ¾ on wand bring up to shoulder height and thrust gently side one side then the other

With hands on staff ¼ from each end palms down, lift wand across body up vertically to one side, ending with one hand high and the other arm across front of body low.

With hands on staff ¼ from each end palms down, lift wand across body up vertically to one side, ending with one hand high and the other arm across front of body high.

With hands on staff ¼ from each end palms down, cross hands across the body while holding wand ending up with arms crossed across the body, feet together

With feet in a wide triangle stance, knees not locked. With hands on staff ¼ from each end palms down, cross hands across the body while holding wand ending up with arms crossed across the body leaning all the way to one side.

Forward lunges with both hands on staff, lifting high

Forward lunges with both hands on staff, dropping wand behind neck.

Forward lunges with both hands on staff, dropping one hand to rear leg and other hand lifts over and around head, ending with want behind and hand at shoulder.

Winding staff to sides