[deanhetzel]

Hello, this program sounds like something i would be into, but, the link to the PDF file says the file has an error and can not be repaired. Could someone please look into this for me? Thanks!

Deano

[jodiet1980]

Thanks for the program looks like will be fun.

One thing I noticed in the PDF file is under exercises the:

split squat, box jump, ... section doesn't have a title

dumbbell overhead press, alternative dumbell overhead press, ... section doesn't have a title

Not sure if this is intended or not but I would assume no as vertical push doesn't have a title anywhere.


Also the cobra variation + y is that just a cobra pushup or related to the cobra yoga pose?

[Bang Fitness]

Originally Posted by honeywheat

When you refer to "circuits", do you mean the exercises grouped by the same letter? I assumed the letters were there to denote superset/circuit groupings, and there would be no rest between the exercises for any given letter, but there would be rests between completed circuits. For example, A1/A2-rest-A1/A2-rest-B1/B2...etc. I’m not entirely sure though…I’m still a bit confused about the sequence in which the exercises should be performed.

With respect to the “planked bear walk”, a search on YouTube returned the following link, and I’m wondering if it’s what you had in mind…

http://www.youtube.com/watch?v=VzQNov_Va-E

Thanks so much for your help!

You've got it. If we have a bunch of exercises grouped by letter/number, we will carry these out as a circuit. For example, in Phase 2, Day 2, we might see this for the second group (B):

8 bodyweight pull-ups, perhaps 30 seconds to walk over to the power rack, 8 standing military presses, another 30 seconds or so to walk over to the cable stack and a dozen or so cable wood chops on each side. Grab a sip of water and begin this sequence anew.

I always factor in a brief period of downtime because it's a rarity for anyone to be able to jump from exercise to exercise without pause. If you have a home gym or have called in a bomb alert in order to monopolize the power rack, then simply keep track of time and adjust accordingly.

With that in mind, the length of the circuits should generally have you back to the first exercise at about the right time.

As far as the planked walk goes, it is not the same thing as the urban ninja on YouTube is performing. All you need to do is assume a push-up position and walk laterally (feet and hands open and close at roughly the same time). Remember to keep your butt down as you do this.

[Bang Fitness]

Originally Posted by jodiet1980

Thanks for the program looks like will be fun.

One thing I noticed in the PDF file is under exercises the:

split squat, box jump, ... section doesn't have a title

dumbbell overhead press, alternative dumbell overhead press, ... section doesn't have a title

Not sure if this is intended or not but I would assume no as vertical push doesn't have a title anywhere.


Also the cobra variation + y is that just a cobra pushup or related to the cobra yoga pose?

You're right. It seems that we lost a whole bunch in the formatting . . . or at least that's what I'll blame ;)

The jumping exercises at the beginning are linear movements. Both these and the lateral movements listed are designed to be performed explosively.

The movements listed on the top right are indeed vertical pressing movements.

Finally, the cobra is designed to emphasize thoracic extension. This video is how NOT to do this:

The set-up position is about right. However, we want to ensure there's no ballistic movement. We also want only the thoracic spine (ending where your lowest ribs are) to come up. If there's movement through any part of your lumbar spine, you're going too far. Think tall, not arched.

The Y portion simply involves keeping your arms extended in front of you in a Y shape. You can either hold the top/extended position and move the arms (try to keep your shoulder blades down) or keep the arms in position and take your body through the range of motion. You may find it helpful to have your feet against a wall for stability.

If you find the Y position confounding, simply keep your arms on the sides of your body.

[jodiet1980]

Thanks for the explanations helps out a lot.

Looking forward to this program as it is different than what I am usually accustomed to. Shedding some of this vacation weight will also be a plus.

[deanhetzel]

I got it to work at home, i was at work when i had the problems.

Deano

[honeywheat]

I've got one final (I hope) question. I noticed that face pulls are listed as an option for both vertical and horizontal pull variations. Is this intended to be the same exercise with different pulley positions?

Thanks again for all your help, Geoff. This program looks awesome.

[Bang Fitness]

Originally Posted by honeywheat

I've got one final (I hope) question. I noticed that face pulls are listed as an option for both vertical and horizontal pull variations. Is this intended to be the same exercise with different pulley positions?

Thanks again for all your help, Geoff. This program looks awesome.

I appreciate all the questions. It means people are actually doing this stuff (or at least ramping up to).

You're right about the pulley position. What I'm really looking for from a more vertical variation is scapular depression in addition to retraction. This is a useful variation for people with tight/over-active upper-traps.

[honeywheat]

A friend and I started the program last night, and we enjoyed the workout immensely!

Looking at the template for tomorrow's workout, (Phase 1, Day 2, Weeks 1-4), I noticed that the prescribed sets for C2 (planks) are in reps (15 or 12), as opposed to seconds. Is this a misprint?

[Bang Fitness]

Thanks for your attentiveness on this. I'll leave a little more time for you guys to go through stuff and then upload a revised version.

In any case, let's just keep it simple and say 45-60 sec. per set.

Great to hear that you're enjoying the workouts. I'm looking forward to hearing about your progress.