You and gravity are going to have a little chat. You may not agree on everything, so make sure to listen to the lessons it is trying to impart. (It is, after all, the authority here.)
This program is malleable. Within these videos are progressions and combinations that can become pretty advanced, but have a welcoming platform. The Initiate Program gave us insight into the embodiment needed to pursue the challenges within these ideas. So, let's play!
Warm-Up Sequence - The Compass & Bird Dog Jam. For the Compass try for a nice, slow, and controlled pace. 3 times per leg is a good place to start. You can even add this in between anything else in today's program. Or anytime any day. Right now, while reading this, for example.
Movement 1 - The 1-Leg Squat+ Jam. 3 sets. 6 per leg. Um... but this means a lot more than those numbers let on. Once you read below and watch the videos, you'll see what I mean. It's a weekly progression. The numbers stay the same. The experience does not.
Movement 2 - The Spider Flea Tumble Jam. Like the 1-Leg jam, these numbers mean more than simply reps. That being said, 3-5 Spider Sprawls, 3-5 Quad Squats or Flea Burpees. Tumble accordingly. You'll see.
Movement 3 - Pigeon Plus. Spend a little time here. maybe 30 seconds each leg, 3 or 4 times. Longer is acceptable.
A note on how to consume this material: Just like with Initiate, we are introducing what may be new movements and concepts. Take your time. Each movement starts with a baseline foundation and then offers progressions to make things, shall we say, a bit more engaging. You might want to start slow, spend a week or two getting comfy with the foundation and then use the following weeks to play around with the progressions. Maybe it’s foundational movement for the first week or two, then spending another week or two on Progression 1, and then a week or two (maybe more) on Progression 2 and so on. You get the idea.
Additionally, this is intended to be a six-week program, yet we only have two weeks listed here. That's because those two weeks will repeat themselves three times. Each time through you are invited to play with the next progression. Everyone is different and everyone progresses at different rates on different things. Don't get hung up on "It's week 4 and I should be on X progression." You are where you are, so be there. You determine the timeline or, more accurately, your body does. When one level feels relatively easy, try moving up. If you move up and it just doesn't feel right. No worries, take a step back. Just because we say it's a six-week program doesn't mean it has to be. This is your journey. You ride at the pace that's comfortable for you.
Now, today might seem like there is less stuff, overall, in the programming. That's because here we combine the ideas of the Support Repetition and the GPP into one jam (don’t worry if this sounds like jargon. We’ll get into it later on when we discuss Program Design). In other words, we're combining two steps of this workout into one. This is a groovy intro for creating future jams of your own.
Warm-Up Sequence - Neck and Shoulder Openers and Wrist Mobility. 10 reps or so on each of the neck and shoulder grooves. Then about 20-30 seconds each on the wrists.
Movement 1 - Inverted Presses. 3 sets of 5-8 reps. But there is a caveat here. See the description for details.
Movement 2 - Step-n-Reach Crawl Plank Jam. There's a lot to this. 1-3 rounds, but check out all the details.
Movement 3- Child's Pose Jam. They've played hard today, the shoulders and spine. Let's then release some tension. 1-3 rounds of this slow, precise jam.
Oh my. Today is a very playfully intense day. The videos hold the key to the programming, because sets and reps are not as defined as with many traditional exercises.
Warm-Up Sequence - Bird Dog & Walking Warm Up. 2 rounds of each. Take your time.
Movement 1 - Jumping Bridge Jam. 3 rounds of 5-6 "reps"
Movement 2 - Squatty Gorilla Jam. 3 rounds of 1-3 reps per side.
Movement 3 - Hip Jam Combo. 1-3 rounds, or broken up into parts.
You and gravity are going to have another little chat, and by now, it's a dialog that keeps improving. Within these videos are progressions and combinations that become pretty advanced, but have a welcoming platform. The Initiate Program gave us the insight into embodiment needed to pursue the challenges within these ideas. So, let's play!
Warm-Up Sequence - The Walking Warm Up & Bird Dog Jam. 1-2 times through the walk, at least 5 times per side for the Bird Dog of choice (or several Bird Dogs of choice).
Movement 1 - The 1-Leg Squat+ Jam. 3 sets. 6 per leg. Remember, those numbers have more meaning than appear on paper. We're still in our weekly progression. So, whether we are in week 2, 4, or 6, our 1-Leg Squat reflects where we are.
The numbers stay the same. The experience does not.
Movement 2 - The Sprint Intro Jam. Don't be duped by the simplicity of this countdown. 5 Squat-into-Planks (the exercise formerly known as Burpees), then sprint! Then 4, then sprint... 3, sprint, 2... etc.... A 5-to-1 countdown with a sprint in between. 1 round is good, but if your legs, lungs, and soul can still keep technique high, try another.
Movement 3 - Pigeon Plus & Bird Dog Jam. Spend a little time here. maybe 30 seconds each side for the Pigeon, 3 or 4 times on both sides for both exercises.
A compact day, but not without the proper intensity to build proper skills.
Warm-Up Sequence - Standing Warm Up & Wrist Stretches. 10 reps of the standing jam drills. 20-30 seconds for each wrist groove.
Movement 1 - Pushup-into-Squat/Crawl/Invert Jam. This is a countdown jam. 5-to-1, with a crawl in the middle. One round.
Movement 2 - Child's Pose Jam. Let the tension go. One or two full rounds.
Today is an introduction to several new ideas, while also putting a lot of control in your hands to begin embellishing some ideas you're already familiar with.
Warm-Up Sequence - the Compass, 1-2 full rounds. Pigeon+, 3 good rounds.
Movement 1 - The Squat Into... Jam, 3 rounds of 3 different choices (you'll see).
Movement 2 - Sushi Roll, 3 rounds of 3-5 rolls per side.
Movement 3 - Ups and Downs, lots of choices here, but 2-3 rounds of 3-5 per side.
Yep. We get it.
This isn't like other programs. Our on-ramp isn't necessarily steep, but it is long.
Now that you've made it through the educational phase (you know, the time you spent watching the videos and learning the movements), you might need a little helper to get through using this material as a workout template.
Enter the Integrate (Unloaded) Cheat Sheet. This is an outline of the entire program, with each day laid out as a workout. This way, you can have a handy reference guide to help keep you on track. To make it even sweeter, we've included hyperlinks to short videos of each of the movements, just to serve as a memory jog or reminder.