Weekly Cutting Edge Fitness 6-1-2019 Class notes

Indian Clubs

  • Large circle warm ups

  • Arms in iron cross position

  • Wrist circles, outward on back of arm and then inward

  • Mills and transition sequence

  • Outward Mills (aka outward heart shaped swings)

  • Cross in front to transition to Inward mills (aka inward heart shaped swings)

  • Inward Mills (aka inward heart shaped swings)

  • Transition to outward mills by topping in iron cross position, doing wrist circles with clubs behind forearms

  • Outward mills, transition to parallel swings by stopping one club in cross position, continuing swing with other arm until the clubs, ‘catch up’ with other and swing both clubs in parallel in one direction. Clubs rotate small circles in same direction of the larger circle.

  • Transition to opposite parallel swings by stopping clubs at top of circle, switch directions by doing a small parallel circle in opposite direction

  • Parallel swings opposite side

Outward mills with squat

  • Start with outward mill

  • As clubs start downward swing perform hindu squat with heels raised

  • As swing start up rise from the squat

  • Repeat

Here is a video of the outward mill I did few years ago

Note I am showing two style of outward mill. In class we have only covered the first style. The second we will cover in a few weeks.

Wands

  • Peeling the octopus aka snake around head

  • Lift wand up and overhead forward lunge, alternating sides

  • Lift wand up and overhead and behind neck forward lunge, alternating sides

  • Lift wand up and overhead bringing wand around and behind neck in forward lunge, alternating sides

  • Twist with wand in back held in elbow crease

  • Twist with wand resting on shoulders

Athlete with Wand set

  • Wand held a thigh level palms down

  • Squat with knees outward while moving the stick vertical with one hand over the other

  • Return to start position

  • Lift wand overheard while squatting

  • Stretch out foot to side and move wand to RH side with left hand on top (I may have showed opposite hand position in class, I will correct next class)

  • Bring foot back to center an squat moving wand back to overhead horizontal

  • Return to start position