It’s a palindromic day…that is 01-10! I hope you are enjoying this month’s programming. We have our Agility training, the Shed n’ Shred, and upgrades for The Running Demons. The Workout of the Week upgrades are laid out below, and the news for the bodycomp and running groups is in the T2 Forum.
We’ll be using the same exercises as last week, so by now I’m sure you are feeling very confident with the movements. However, we are shaking up how we perform each session. I’ll give you a few pointers in the workout breakdowns below, but overall just have fun and explore how well you blend position and motion as a natural human BEAST!
Week of 2022-01-10 (week 2 of month 2: Agility Block)
| WOW | PREP | PRIMARY | ACCESSORY | TIPS |
| A DRC X1-3 | 2 sets 12 + 8 reps Tubing T-rotation L Tubing T-rotation R Leg Raises SB High Pulls All-4’s Xovers | 4 sets 40+30+20+10 sec. Pogo Jumps KB Swing Lateral pivot pushup KB lunge OH lock L KB lunge OH lock R | 3 sets 15+10+5 reps DB curl DB skull crushers DB lateral raise DB alt OHP DB walk lunge | DRC stands for descending rep circuits. Stack them up. |
| B SS X 1-3 | 2 sets 10 reps MB Russian Twist MB Jump Squat MB Chop/Lift L MB Chop/Lift R | 3 sets 15 reps Goblet Squat Kneeling OHP Foot-assist pullup Deadlift | 2 sets 8 reps V-ups Supermans Supine 9-3 Prone 8-4 | SS stands for straight sets. Not circuits. Take breaks as needed. |
Workout A Breakdown: Descending rep circuits means that you go through the list of exercises for prep, primary, and accessory in circuit fashion, doing one set of each exercise. With each subsequent circuit, you do a few less reps (or time in the case of the primary) in the round. This keeps your form fresh and allows you to push the pace, bangslamming your cardio into your resistance along with your agilitosis.
Workout B Breakdown: Straight sets (I realize this is review for all you pros) is simply doing all the sets of an exercise before moving on to the next exercise. As opposed to Workout A above where you are trying to minimize breaks, here in Workout B you take ample rest breaks as needed to both allow perfect form execution and to encourage you to use slightly heavier weight if you’ve got it. You’ll notice this one has less of a cardio effect and more of a pump. Therefore, feel free to tack on some extra aerobic training if you have both the time and inclination.
We’ve really been drilling down on movement and function restoration in the MasterClasses. That will continue for a while, as we are having a lot of fun and I’m seeing and hearing amazing progress. We are blending in basic pattern work with appreciation for unique body types and solving injury problems, all while getting a nice glow on.
| MASTERCLASS | DAY AND TIME | MEETING INFO |
| Training and Refining Movement Have your home gym ready to go! | SAT 9AM MT |  Join Zoom MeetingID: 87640683371 Passcode: VPyNMr62 |