Sonnon Flow of the Week (3rd Week of August 2014)
1. Parry Cast Dragon Step
2. Standing Muscle Out
3. Overhead Side Bend
4. Big Wheel Drop Step
5. Reverse Guard Rear Lunge
6. Cross Swipe Flag Lock
7. Deck Squat Bridge Press
8. *switch sides*
** Each repetition of both sides takes approximately one minute.
** Perform 20 repetitions per side continuously for 20 minutes.
** Maintain slow, smooth continuous motion.
** Use lighter weight for maintaining flow, but not too light that you are not challenged to constantly hold technique in your awareness.
** Perform as a light/low conditioning session 12-24hrs after a heavy/high intensity session to restore flow.