Sonnon Flow of the Week (1st Week of October 2014)

1. Kneeling: Extend leg backward and move from knee as close to parallel with hand. Sit up from knee; don’t push up with hands… entering pigeon.
2. Pigeon: from pigeon, internally rotate both arms, and lock the elbows. Drive shoulders down to release the elbows from wrist to neck… entering bulldog.
3. Bulldog: from bulldog, swim both arms forward, and fold the belly to inner thigh, arms overhead. Exhale to allow both hips parallel to ground to drop. Keep rear heel upward… entering folded pigeon.
4. Folded Pigeon: from folded pigeon, swim the arm on the same side as the front leg back, and externally rotate, lock elbow as you press up, opening forearm… entering seal.
5. Seal: from seal, lean forward, bending elbow and placing it inside the hip. Reach forward with opposite arm. Exhale to lift the “pigeon” legs upward using the core to stabilize… entering elbow lever.
6. Elbow Lever: from elbow lever, lower legs back to pigeon, and extend posted arm back into seal. Then, lean forward as one long arm, and place elbow pit onto the ground. Adjust hips so they center elbow between, near the belly centerline. Exhale and lift both legs to drive the elbow to full extension safely into the ground… entering locust.
7. Locust: from locust, lower legs, press back into pigeon, and swim arms overhead. Place both feet flat, and drive hips high. Exhale and roll to the same side shoulder as the top hand… entering angled shoulder bridge.
8. Angled Shoulder Bridge: from one side angled shoulder bridge, lower hips, swim hands to opposite side, and perform the angled shoulder bridge again to the other side…
9. Angled Shoulder Bridge: from angled shoulder bridge, lower to the same side as the arch, and bring the bottom knee high bent, rolling over it… to enter pigeon.
10. Pigeon: from pigeon, internally rotate both arms, and lock the elbows. Drive shoulders down to release the elbows from wrist to neck… entering bulldog.
11. Bulldog: from bulldog, swim both arms forward, and fold the belly to inner thigh, arms overhead. Exhale to allow both hips parallel to ground to drop. Keep rear heel upward… entering folded pigeon.
12. Folded Pigeon: from folded pigeon, swim the arm on the same side as the front leg back, and externally rotate, lock elbow as you press up, opening forearm… entering seal.
13. Seal: from seal, lean forward, bending elbow and placing it inside the hip. Reach forward with opposite arm. Exhale to lift the “pigeon” legs upward using the core to stabilize… entering elbow lever.
14. Elbow Lever: from elbow lever, lower legs back to pigeon, and extend posted arm back into seal. Then, lean forward as one long arm, and place elbow pit onto the ground. Adjust hips so they center elbow between, near the belly centerline. Exhale and lift both legs to drive the elbow to full extension safely into the ground… entering locust.
15. Locust: from locust, lower legs, press back into pigeon, and swim arms overhead. Place both feet flat, and drive hips high. Exhale and roll to the same side shoulder as the top hand… entering angled shoulder bridge.
16. Angled Shoulder Bridge: from one side angled shoulder bridge, lower hips, swim hands to opposite side, and perform the angled shoulder bridge again to the other side…
17. Angled Shoulder Bridge: from angled shoulder bridge, lower to the same side as the arch, and bring the bottom knee high bent, rolling over it… to enter pigeon.
18. Pigeon: from pigeon, internally rotate both arms, and lock the elbows. Drive shoulders down to release the elbows from wrist to neck… entering bulldog.
19. Kneeling
Spend 1 minute in each of the following poses to prepare:

1. Seal pose (external arm rotation on upward facing dog)
2. Bulldog pose (internal arm rotation on upward facing dog)
3. Shoulder bridge
4. Pigeon pose (one minute per side)

For more Flow, see www.FlowWOD.com and www.SixDegreeFlow.com;
For certification go to www.rmaxi.com/flowfit/fms/

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