Daniel M.
09-13-2004, 10:47 AM
The latest installment in my project to catalogue my collection of Coach Sonnon's work... Please advise of any errors - I made up a few names in here - let me know if there are other names that more CST literate folks use.
Best,
Daniel
Warrior Wellness™ Study Notes
Beginner Program:
Neck:
Tilt, left/right, mandible up, shoulder down (10x/side)
Twist, left/right, 1 degree past shoulder plane, turn with cheekbone (10x/side)
Slide, front/back, chin to crown (10x/position)
Slide, side/side, lead with mandible (10x/side)
Shoulders:
o Front to back, 2 directions, each arm, 5x/direction
o Top, 2 directions, each arm, 5x/direction
o Inside/outside, 2 directions, each arm, 5x/direction
o Bottom, 2 directions, each arm, 5x/direction
o Frontal, 2 directions, each arm, 5x/direction
o Back, 2 directions, each arm, 5x/direction
o Upward extension, both arms together, 3x
o Frontal extension, both arms together, 3x
o Backwards extension, both arms together, 3x
o Front to back, 2 directions, 2 arms, 5x/direction
o Top, 2 directions, 2 arms, 5x/direction
o Bottom, 2 directions, 2 arms, 5x/direction
o Frontal, 2 directions, 2 arms, 5x/direction
o Back, 2 directions, 2 arms, 5x/direction
Elbows:
o Front to back, 2 directions, each arm, 5x/direction
o Top, 2 directions, each arm, 5x/direction
o Bottom, 2 directions, each arm, 5x/direction
o Frontal, 2 directions, each arm, 5x/direction
o Back, 2 directions, each arm, 5x/direction
o Front to back, 2 directions, 2 arms, 5x/direction
o Top, 2 directions, 2 arms, 5x/direction
o Bottom, 2 directions, 2 arms, 5x/direction
o Frontal, 2 directions, 2 arms, 5x/direction
o Back, 2 directions, 2 arms, 5x/direction
Wrists:
o Rotation, both wrists, 10x/direction
Fingers:
o Circles, individual digits, thumb to pinkie, pinkie to thumb, 5x/direction
Chest:
o Back/Front, 10x/position
o Left/Right, 10x/position
Spinal Twists (listed in increasing levels of difficulty):
o Twist leading with elbows (10x/side)
o Twist leading with a back-fist (10x/side)
o Twist with extended arm-swing (10x/side)
o Twist with extended arm-swing and head turn (10x/side)
Spine Tilt:
o Reaching over and down, 10x/side
Spine Thrust:
o Back, pushing down on the hips to Forward, reaching between the legs (10x/position)
Hips:
o Large Circles, 10x/side
o Tilts, left/right, 10x/side
Legs:
o Knee to chest, exhale at the top of the move, 10x/side
o Raise the knee to the side, 10x/side
Knees:
o Circles, 5x/direction, left/right
Ankles:
o Circles, 5x/direction, left/right
Four Corner Balance Drill:
o Front, Outside, Back, Front, Crossed/Squat, 10 second hold/position, left/right
Intermediate Program:
Neck:
o Figure 8, front/back, 5x each direction
Shoulders:
o Figure 8 Arm Circles, right/left, 5x each direction, each arm separately
o Figure 8 Arm Circles, top/bottom, 5x each direction, each arm separately
o Figure 8 Arm Circles, front/back, 5x each direction, each arm separately
o Shoulder Screw, 10x/side
o 3D Shoulder Roll, 10x/side, 2 directions
Elbows:
o Figure 8 Elbow Circles, right/left, 5x each direction, each arm separately
o Figure 8 Elbow Circles, top/bottom, 5x each direction, each arm separately
o Figure 8 Elbow Circles, front/back, 5x each direction, each arm separately
o Elbow Roll, move around the joint, 5x inwards, 5x outwards, simultaneous
Wrist:
o Figure 8, left/right, 5x each direction, each wrist separately
o Wrist Roll, move around wrist, 5x inwards, 5x outwards, simultaneous
Fingers:
o Inside Wave, 5x from thumb to pinkie, both hands
o Outside Wave, 5x from pinkie to thumb, both hands
Chest:
o Circles, 10x each direction, arms in ‘chopper riding’ position
Spine:
o Front Circle, 5x each direction
o Back Circle, 5x each direction
o Side Circle: forward right/left, forward left/right, 5x each
o Side Circle: back right/left, back left/right, 5x each
o Hourglass: solar plexus rotates around lunar plexus 10x each
o Dervish Hourglass: toe in/toe out stepping to rotate the body dervish-style while performing hourglass, 10x each
Hips:
o Roll 10x each direction
o Large figure 8, 5x each direction
Legs:
o Each leg:
ß front circle, 5x each
ß side circle, 5x each
ß rear circle, 5x each
o Front/side/rear circle, 3x each leg
Knee:
o Figure 8, 10x each direction
Four Corner Balance Drill: (toes pointed, hold each 10 seconds)
o Front,
o Side
o Back
o Front
o Front/Fold, squat and fold at the waist
Vibration Training:
o Inhale, arms circle up the sides, exhale, arms travel down the center
Advanced Program:
Neck:
o Boxer’s Juke, 10x each direction
o Figure 8, tilted side/side, 10 x
Shoulders:
o Figure 8 Arm Circles, right/left, 5x each direction, both arms
o Figure 8 Arm Circles, top/bottom, 5x each direction, both arms
o Figure 8 Arm Circles, front/back, 5x each direction, both arms
Elbows:
o Figure 8 Elbow Circles, right/left, 5x each direction, both arms
o Figure 8 Elbow Circles, top/bottom, 5x each direction, both arms
o Figure 8 Elbow Circles, front/back, 5x each direction, both arms
Wrists:
o Figure 8, up/down, opposite directions, 5x each direction
o Figure 8, side/side, 5x each
Fingers:
o Whole hand wave, in/out, 5x each hand separately
o Both hands inside wave, 5x
o Both hands outside wave, 5x
Compound Upper Body Movement:
o Rolling fingers and wrist 5x in and out, arms separate
o Rolling fingers, wrist, elbow, 5x in and out, arms separate
o Front Casting shoulders, wrists, elbows, fingers from below, arms separate, 5x each
o Side Casting shoulders, wrists, elbows, fingers from below, arms separate, 5x each
o Downward Wave shoulders, wrists, elbows, fingers from above, arms separate, 5x each
o Side Wave shoulders, wrists, elbows, fingers from above, arms separate, 5x each
o Front Wave shoulders, wrists, elbows, fingers from above, arms separate, 5x each
Chest:
o Figure 8, front/back, 10x each
Spine:
o Figure 8, front/back, 5x each
o Figure 8, side/side, 5x each
o Full Hourglass, 5x each
Hips:
o Tight figure 8, front/back, 5x/direction
o Tight figure 8, right/left, 5x/direction
Legs:
o Each Leg:
ß Figure 8, front/back, 5x each way
ß Figure 8, right left, 5x each way
ß Figure 8, up/down, 5x each way
ß Figure 8, at the side, 5x each way
ß Figure 8, at the back, 5x each way
4 Corner Balance Drill:
o Each Leg, hold 10 seconds:
ß Front: under-hook same leg, same arm, opposite arm straight back
ß Side: under-hook same leg, same arm, opposite arm back corner
ß Rear: over-hook same leg, same arm, opposite arm, front corner
ß Front: under-hook same leg, same arm, opposite arm straight back
ß Leg to Head, under-hook leg, elevate to head
Vibration Training:
o Underhand Vertical Figure 8, inhale up, exhale down, 5x
Best,
Daniel
Warrior Wellness™ Study Notes
Beginner Program:
Neck:
Tilt, left/right, mandible up, shoulder down (10x/side)
Twist, left/right, 1 degree past shoulder plane, turn with cheekbone (10x/side)
Slide, front/back, chin to crown (10x/position)
Slide, side/side, lead with mandible (10x/side)
Shoulders:
o Front to back, 2 directions, each arm, 5x/direction
o Top, 2 directions, each arm, 5x/direction
o Inside/outside, 2 directions, each arm, 5x/direction
o Bottom, 2 directions, each arm, 5x/direction
o Frontal, 2 directions, each arm, 5x/direction
o Back, 2 directions, each arm, 5x/direction
o Upward extension, both arms together, 3x
o Frontal extension, both arms together, 3x
o Backwards extension, both arms together, 3x
o Front to back, 2 directions, 2 arms, 5x/direction
o Top, 2 directions, 2 arms, 5x/direction
o Bottom, 2 directions, 2 arms, 5x/direction
o Frontal, 2 directions, 2 arms, 5x/direction
o Back, 2 directions, 2 arms, 5x/direction
Elbows:
o Front to back, 2 directions, each arm, 5x/direction
o Top, 2 directions, each arm, 5x/direction
o Bottom, 2 directions, each arm, 5x/direction
o Frontal, 2 directions, each arm, 5x/direction
o Back, 2 directions, each arm, 5x/direction
o Front to back, 2 directions, 2 arms, 5x/direction
o Top, 2 directions, 2 arms, 5x/direction
o Bottom, 2 directions, 2 arms, 5x/direction
o Frontal, 2 directions, 2 arms, 5x/direction
o Back, 2 directions, 2 arms, 5x/direction
Wrists:
o Rotation, both wrists, 10x/direction
Fingers:
o Circles, individual digits, thumb to pinkie, pinkie to thumb, 5x/direction
Chest:
o Back/Front, 10x/position
o Left/Right, 10x/position
Spinal Twists (listed in increasing levels of difficulty):
o Twist leading with elbows (10x/side)
o Twist leading with a back-fist (10x/side)
o Twist with extended arm-swing (10x/side)
o Twist with extended arm-swing and head turn (10x/side)
Spine Tilt:
o Reaching over and down, 10x/side
Spine Thrust:
o Back, pushing down on the hips to Forward, reaching between the legs (10x/position)
Hips:
o Large Circles, 10x/side
o Tilts, left/right, 10x/side
Legs:
o Knee to chest, exhale at the top of the move, 10x/side
o Raise the knee to the side, 10x/side
Knees:
o Circles, 5x/direction, left/right
Ankles:
o Circles, 5x/direction, left/right
Four Corner Balance Drill:
o Front, Outside, Back, Front, Crossed/Squat, 10 second hold/position, left/right
Intermediate Program:
Neck:
o Figure 8, front/back, 5x each direction
Shoulders:
o Figure 8 Arm Circles, right/left, 5x each direction, each arm separately
o Figure 8 Arm Circles, top/bottom, 5x each direction, each arm separately
o Figure 8 Arm Circles, front/back, 5x each direction, each arm separately
o Shoulder Screw, 10x/side
o 3D Shoulder Roll, 10x/side, 2 directions
Elbows:
o Figure 8 Elbow Circles, right/left, 5x each direction, each arm separately
o Figure 8 Elbow Circles, top/bottom, 5x each direction, each arm separately
o Figure 8 Elbow Circles, front/back, 5x each direction, each arm separately
o Elbow Roll, move around the joint, 5x inwards, 5x outwards, simultaneous
Wrist:
o Figure 8, left/right, 5x each direction, each wrist separately
o Wrist Roll, move around wrist, 5x inwards, 5x outwards, simultaneous
Fingers:
o Inside Wave, 5x from thumb to pinkie, both hands
o Outside Wave, 5x from pinkie to thumb, both hands
Chest:
o Circles, 10x each direction, arms in ‘chopper riding’ position
Spine:
o Front Circle, 5x each direction
o Back Circle, 5x each direction
o Side Circle: forward right/left, forward left/right, 5x each
o Side Circle: back right/left, back left/right, 5x each
o Hourglass: solar plexus rotates around lunar plexus 10x each
o Dervish Hourglass: toe in/toe out stepping to rotate the body dervish-style while performing hourglass, 10x each
Hips:
o Roll 10x each direction
o Large figure 8, 5x each direction
Legs:
o Each leg:
ß front circle, 5x each
ß side circle, 5x each
ß rear circle, 5x each
o Front/side/rear circle, 3x each leg
Knee:
o Figure 8, 10x each direction
Four Corner Balance Drill: (toes pointed, hold each 10 seconds)
o Front,
o Side
o Back
o Front
o Front/Fold, squat and fold at the waist
Vibration Training:
o Inhale, arms circle up the sides, exhale, arms travel down the center
Advanced Program:
Neck:
o Boxer’s Juke, 10x each direction
o Figure 8, tilted side/side, 10 x
Shoulders:
o Figure 8 Arm Circles, right/left, 5x each direction, both arms
o Figure 8 Arm Circles, top/bottom, 5x each direction, both arms
o Figure 8 Arm Circles, front/back, 5x each direction, both arms
Elbows:
o Figure 8 Elbow Circles, right/left, 5x each direction, both arms
o Figure 8 Elbow Circles, top/bottom, 5x each direction, both arms
o Figure 8 Elbow Circles, front/back, 5x each direction, both arms
Wrists:
o Figure 8, up/down, opposite directions, 5x each direction
o Figure 8, side/side, 5x each
Fingers:
o Whole hand wave, in/out, 5x each hand separately
o Both hands inside wave, 5x
o Both hands outside wave, 5x
Compound Upper Body Movement:
o Rolling fingers and wrist 5x in and out, arms separate
o Rolling fingers, wrist, elbow, 5x in and out, arms separate
o Front Casting shoulders, wrists, elbows, fingers from below, arms separate, 5x each
o Side Casting shoulders, wrists, elbows, fingers from below, arms separate, 5x each
o Downward Wave shoulders, wrists, elbows, fingers from above, arms separate, 5x each
o Side Wave shoulders, wrists, elbows, fingers from above, arms separate, 5x each
o Front Wave shoulders, wrists, elbows, fingers from above, arms separate, 5x each
Chest:
o Figure 8, front/back, 10x each
Spine:
o Figure 8, front/back, 5x each
o Figure 8, side/side, 5x each
o Full Hourglass, 5x each
Hips:
o Tight figure 8, front/back, 5x/direction
o Tight figure 8, right/left, 5x/direction
Legs:
o Each Leg:
ß Figure 8, front/back, 5x each way
ß Figure 8, right left, 5x each way
ß Figure 8, up/down, 5x each way
ß Figure 8, at the side, 5x each way
ß Figure 8, at the back, 5x each way
4 Corner Balance Drill:
o Each Leg, hold 10 seconds:
ß Front: under-hook same leg, same arm, opposite arm straight back
ß Side: under-hook same leg, same arm, opposite arm back corner
ß Rear: over-hook same leg, same arm, opposite arm, front corner
ß Front: under-hook same leg, same arm, opposite arm straight back
ß Leg to Head, under-hook leg, elevate to head
Vibration Training:
o Underhand Vertical Figure 8, inhale up, exhale down, 5x