DVD’s
Essential DVD’s
Flow Fit
This is the program that started it for me. Flow-Fit is a bodyweight only program. There are six different exercises and 4 levels of sophistication. Just about anyone can do Flow-Fit. The ultimate goal is to do each one of the six exercises in succession for fourteen rounds with perfect form in fourteen minutes. Sounds easy right? Guess again.
Intu-Flow®
The Intu-Flow® program can and should be done by everyone. Intu-Flow® is all about the health of your joints and connective tissues. Working from head to toe systematically, the movements of Intu-Flow® are designed to increase the blood flow to your joints and to feed them the nutrition they need to stay healthy. As we age we gradually lose the ability to move freely. Our range of motion decreases, we have annoying little pains that appear as a result of our lifestyle. Intu-Flow® addresses these issues and if practiced daily can actually reverse the effects of aging on our joints. The two disc set includes 4 levels of sophistication for each exercise.
The Encyclopedia of Clubbell Training
This 5 disc set is a must have for anyone that is planning on pursuing clubbell training. It covers every aspect of this highly addictive form of resistance training. This comprehensive set starts with the basic fundamentals of mechanics and safety which will help to prevent mistakes that could lead to injury. Each subsequent disc focuses on a set of particular exercises: Basic Rhythmic, Ballistic, Grinding, and Popular Combo Routines are all covered. It’s a heavy investment but when you consider the amount of material contained here it is well worth it.
Kettlebell Foundation
This three disc set was produced upon the request of world champion kettlebell sport athlete and WKC Coach Valery Fedorenko. A complete program with a full joint mobility warmup and compensatory yoga cooldown. There is detailed instruction for both the warmup and cooldown plus you get a follow along video to use once you’ve learned the exercises. Ten kettlebell lifts and two rest positions are covered in great detail. The techniques here are very similar to what kettlebell sport athletes practice. If you are into kettlebells give this program some serious consideration. The warmup and cooldown programs are worth the price alone.
Prasara
The Prasara Instructional DVD takes you through each of the five “A Series” prasara flows. Coach Sonnon meticulously breaks down each pose and each transition. I have found this DVD to be indispensable, a great learning tool for the flows. Watching this DVD is like having your own private session with the flow coach.
Forward Pressure
Forward Pressure “The Yang of Yoga” This is tough stuff. This DVD pre-dates Flow-Fit and falls under the Prasara category but it’s main focus is not compensatory movement. This flow is a series of movements dedicated to the development of power to yield, halt and overcome forces in the frontal plane. There are three levels of the flow, each one slightly more complex and as a result difficult than the one that precedes it. You also get a thorough compensatory program that addresses the movements you will be practicing in forward pressure. Great stuff, I often do a few rounds after my Intu-Flow as a warmup.
4X7
4X7 – “The Magic in the Mundane” so the cover says. If you’ve been poking around CST related blogs and the RMAX forum you’ve probably seen people refer to the 4X7 wave. What is it? It’s a form of periodization developed by Coach Sonnon that has you wave the intensity levels of your training for seven, four day cycles allowing you to have a peak performance and steadily make gains throughout each 28 day cycle. 4X7 can be applied to any program you happen to be following. There is a great circuit contained within the 4×7 DVD that utilizes a series of clubbell and bodyweight exercises. There are different difficulty levels for each exercise so you can use this for several 28 day cycles. Two prasara compensatory flows complete the package.
