Body Transformation with Clubbells and Circular Strength Training: watch John Sifferman transform his body with CST and clubbell training

February 25, 2009 – Moderate Intensity Day

Warmed up with a full body joint mobility session using the Intu-Flow program.

After 1 warmup round…

Repeat 8X, no rest between exercises, 1 minute rest at the end of each circuit. Exertion was kept between 50-80%:
Mixed Grip Pullups
Alternating pistol spinal rocks
Quad hops
15 clubbell mills, each arm
Lateral rock bottom lunges
15 clubbell two-handed side swipes
Rest 1 minute, doing vibrations throughout

Rating Perceived Technique was 8/10, (7/10 for pistols towards the end)
Rating Perceived Effort was 6-8/10
Rating Perceived Discomfort was 0-1/10

Full Body Vibration and 2 minutes rest

BodyFlow practice: squat creep, shin twist, knee switch, descending shin roll, various shinbox switches, long leg creep, leg swoop, elevated scorpion, double leg swoop, springing tripod, and spinal rocks.

Notes: Great session, and I’m ready for tomorrow’s high intensity session! I’ll be taking the dog for a walk momentarily and will practice Forest and Flock of Pigeon Flows from the Prasara Yoga Instructional DVD later today.

To your health and success,

Fitness Professional and CST Athlete