Clubbell Yoga Preparation

Prep Work

week 1 week 2 week 3 week 4 week 5 week 6 week 7 week 8 week 9 week 10 week 11 week 12

Day 1 DVD 1 Flow 1 & 2(2 times ea)

DVD 1 Flow 1 & 2(3 times ea)

DVD 1 Flows 1-3(2 times ea)




DVD 1 Flows 3 &4(3 times ea)

DVD 1 Flows 3 &4(4 times ea)





Day 2 DVD 2Clubbell Yoga Exercises & Hatha Practice (Closed Hip Focus)

DVD 2Clubbell Yoga Exercises & Hatha Practice(Open Hip Focus)

DVD 2Clubbell Yoga Exercises & Hatha Practice(Balance & Core Focus)

DVD 2Clubbell Yoga Exercises & Hatha Practice (Closed Hip Focus)









Day 3 Moderate Intensity Day

ModerateIntensity Day

Moderate Intensity Day










Day 4 High Intensity Day

High Intensity Day

High Intensity Day

High Intensity Day

High Intensity Day

High Intensity Day

High Intensity Day

High Intensity Day

High Intensity Day

High Intensity Day

High Intensity Day

High Intensity Day

Day 5 FlowFit w/uDVD 3 Flow Practice (unweighted & weighted)

FlowFit w/uDVD 3 Flow Practice (unweighted & weighted)

FlowFit w/uDVD 3 Flow Practice (unweighted & weighted)

FlowFit w/uDVD 3 Flow Practice (unweighted & weighted X2 ea flow)





FlowFit w/uDVD 3 Flow Practice (unweighted & weighted X3 ea Flow)




Day 6 Full Practice: Closed Hip

Full Practice: Closed Hip

Full Practice: Open Hip

Full Practice: Open Hip

Full Practice: Single Leg Balance & Core

Full Practice: Single Leg Balance & Core

Full Practice: Open & Closed Hip

Full Practice: Open & Closed Hip

Full Practice: Open Hip & Balance

Full Practice: Open Hip & Balance

Full Practice: Closed Hip, Open Hip & Balance

Full Practice: Closed Hip, Open Hip & Balance

Day 7 Moderate Intensity Day












Open Hip Focus Closed Hip Focus Core Focus Single Leg Balance Focus

Yoga Specific Exercises• Warrior 2 to Scandasana

Transition• Warrior 2 Lunges• 4 Corner Balance Drill• Warrior 2 Clubbell Iron Cross

Switches• Wide Legged Spinal Circles

Yoga Specific Exercises• Warrior 1- Order to Torch

Position• Chair Pose with Clubbell in

Torch • Shoulder Cast and Lunge• Wide Leg Straddle to Torch

Press• Rock It drill to High Lunge• Diagonal Squats with Flag

Yoga Specific Exercises• Standing Cat & Cow• Spinal Balance with Clubbell • Boat Pose with Clubbell • Base Switches (bodyweight)• Big Wheel

Yoga Specific Exercises• 4 Corner Balance Drill • Warrior 3 - Rows

Clubbell Yoga Poses• Warrior 2• Reverse Warrior • Extended Side Angle • Triangle Pose• Scandasana

Clubbell Yoga Poses• Warrior 1 • Pyramid Pose• High Lunge • Wide Leg Straddle Stance• Chair Pose

Clubbell Yoga Poses• Triangle • Revolved Triangle • Wide Leg Straddle Stance• Side Plank/Tripod from

Downdog• Circular Down Dog

Clubbell Yoga Poses• Warrior 3 • Tree Pose• King Dancer Pose• Standing Big Toe Pose • Half Moon Pose• Bird of Paradise

Clubbell Yoga Flows• Open Hip Series• Dynamic Series• Binding Series

Clubbell Yoga Flows • Closed Hip Series• Heart Opener Balance Series

Clubbell Yoga Flows• Dynamic Flow Series• Open Hip Series• Closed Hip Series

Clubbell Yoga Flows• Balance Series• Heart Opener Balance Series• Binding Series

Clubbell Yoga Level 1 Preparation- Exercise Content & Yoga Pose Content

as presented in Clubbell Yoga Manual & Clubbell Yoga DVDs

Directions for Clubbell Yoga training days

Elements Day 1 Day 2 Day 5 Day 6

Yoga Specific Exerciseswith Clubbells

n/a Do timed intervals of all exercises in focus: i.e. ‘Open Hip Focus’ Yoga Specific Exercises = warrior 2 to scandasana, warrior 2 clubbell switches.

week 1-2 45 second intervals of work, 45 seconds of rest, 1Xweek 3-4 60 second intervals of work, 30 seconds of rest 2Xweek 5-6 90 second intervals, 30 seconds of rest, 2Xweek 7-8 2 min intervals of work, 30 seconds of rest 3Xweek 8-12 varied based on above

n/a Warm up with one bodyweight vinyasa flow of choice (DVD 1).

Perform timed intervals of 3-5 Yoga Specific Exercises in focus as performed on Day 2.

Clubbell Yoga Poses

(hatha style or individually practiced)

n/a Practice the regression poses first (unweighted) in the ‘focus’. Then practice the weighted Clubbell Yoga poses in the focus. i.e. Closed Hip ‘focused’ Poses = warrior 1, pyramid, etc. Hold each pose for 5 breaths on each side using nasal breathing, or victorious breath.

n/a Practice the Clubbell Yoga poses in focus holding for 5 breaths each side.

Vinyasa Flow

(including transitions from pose to pose)

Practice bodyweight only vinyasa flows on DVD 1.

Note the quality in your movement.

Focus on breath synched with movement.

n/a Practice 3 Rounds of level 2 FlowFit (if familiar) in order to warm up. Or perform 3 basic sun salutations. Or do two of each (FlowFit & sun salutation).

Perform each flow unweighted first, then weighted with a 3 or 5lb Clubbell exactly as presented in DVD 3.

*Note: if unable to perform the binding pose of bird of paradise standing, perform just the bound extended side angle.

Practice prescribed Clubbell Yoga Flows 3-5 times.

End with deep stretch/compensation poses of choice held for 8-10 breaths.

Savasana (relaxation) 5 - 10 minutes.

Notes:

Welcome to the Clubbell Yoga Instructor - 3 Month Preparation Program

The elements of Clubbell Yoga practiceThis practice is not easy, especially to those who are not familiar with yoga. However, Clubbell Yoga practice will accelerate your ability to learn proper alignment in poses and make you stronger in the poses. Practicing Clubbell Yoga with proper biomechanics and priming the body with joint mobility, Clubbell Exercises and unweighted vinyasa allows anyone to access the benefits. One critical point you must understand early on is that Clubbell Yoga practice consists of three main elements: 1. Joint Mobility & Vinyasa2. Clubbell Exercises and bodyweight that are specific to the ‘sport’ of yoga3. Clubbell Yoga Poses (in which you hold the Clubbell) Many people think that the practice is only weighted poses with a Clubbell, but this is simply not true. The preparation charts will help you prepare for all elements of a Clubbell Yoga practice, not just the weighted Clubbell Yoga flows. When you become certified and teach this to your students, you will also be expected to include all elements in your classes.

What to expect at the seminarAt the certification seminar, you will experience one full class from start to finish. You will be taught how to effectively cue all three elements of a Clubbell Yoga class, while exploring language as a teaching tool. You will be taught the most common mis-alignments in Clubbell Yoga poses and how to correct them. You will practice teaching sun salutations first, then more complex Clubbell Yoga flows in a group format. You will do breakout sessions in small groups working on class lesson plans for various populations and then present to your peers. These are some of the many educational mini-sessions that will occur at the certification seminar. Expect to learn how to teach, how to organize your class lesson plans and expect to be challenged. This is a streamlined yoga & strength seminar from one of the leading fitness education companies in the world, which also attracts some of the world’s most elite movement specialists. The more Clubbell Yoga content that you know and have practiced prior to attending, the more you will gain from this seminar.

How to Earn Clubbell Yoga CertificationDo not just show up without practicing the content first and expect to walk away with a certification. Clubbell Yoga Certification is earned by: demonstrating your knowledge of the poses and flows presented on the DVDs at the seminar, and then volunteering 4 hours of practice teaching to a group who would not normally have access to yoga (outreach). Candidates will film 10 minutes of themselves teaching Clubbell Yoga vinyasa to a group and submit for review. Adequate teaching cues, proper form and correcting misalignments are some of the criteria required for passing. If it does not pass, you get one second opportunity to submit your demo teaching.

Practice Teaching - you cannot teach what you do not knowThis is a unique workshop in that it will help you to find your teaching voice: a voice that inspires people to move better. That being said, you cannot take your students where you have not gone. That means practice. Your teaching cues will not come effortlessly until you own the movement in your own body. So go to a local yoga class and learn how to move in yoga, then practice with a Clubbell in hand at home using your manual, your DVDs and this periodized plan. Get to know your manual and DVDs from memory. This is a new style or fusion, however Yoga is thousands of years old. There are many resources available to help you learn about Clubbell Yoga, and when you come to the seminar you will learn how to implement Clubbells into asana seamlessly.

*Feel free to ask any questions about this preparation document on the Clubbell Yoga facebook page. Upcoming trainings are listed on the www.clubbellyoga.tv page and the www.rmaxinternational.com page.

**Please note for those who are training for TACFIT this can be fit into the TACFIT no/low/mod/high wave and can be done on the no/low days in addition to your current joint mobility & compensation. This will only benefit your ability to harness your power as an athlete. If you are not familiar with TACFIT, or not training for it, please disregard.

Best,

Summer Huntington, M.S. Co-Creator of Clubbell Yoga

http://www.clubbellyoga.tv

http://www.clubbellyoga.tv

Clubbell Yoga Preparation

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