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.