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Body Transformation with CST and Clubbell Training: Day 10 – watch John Sifferman transform his body with Clubbells and CST

Day 10 – Moderate Intensity Day (12/15/08) Morning Activity: 15 lb clubbell swinging practice – single-arm swipes at low intensity, practicing technique 2 rounds of the FlowFit program circuit (levels 3+4) done super-slow and each pose held for a few moments before switching. Afternoon, formal training (not really): FlowFit Biomechanical exercises – 8 rounds in

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Body Transformation with CST and Clubbell Training: Days 5-9 watch John Sifferman transform his body with Clubbells and CST

Day 5 – No intensity Day (12/10/08) Afternoon full body Intu-Flow joint mobility session – followed along with the DVD, advanced program. RPTED 9 1 2 Notes: mild lower back discomfort Day 6 – low intensity day (12/11/08) Power outage at house, didn’t do Ageless Mobility session as planned. Instead, did Intu-Flow joint mobility session

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