Rachel Cosgrove Drop Two Sizes - Rotations
Hi,
please post the rotations in this thread. thanks!:) got this from the back of the DVD case, which contains 6 discs: Quote:
FR = Foam Roller Workout WU = Warm Up PHASE 1: Use both Phase 1 Discs as follows: Week 1, Week 3: M: FR + WU + Strength 1 W: FR + WU + Strength 2 F: FR + WU + Strength 1 Sat: FR + WU + Timed Metabolic Week 2, Week 4: M: FR + WU + Strength 2 W: FR + WU + Strength 1 F: FR + WU + Strength 2 Sat: FR + WU + Countdown Metabolic PHASE 2: Use both Phase 2 Discs as follows: Week 5, Week 7: M: FR + WU + Strength 1 W: FR + WU + Strength 2 F: FR + WU + Strength 1 Sat: FR + WU + Timed Metabolic Week 6, Week 8: M: FR + WU + Strength 2 W: FR + WU + Strength 1 F: FR + WU + Strength 2 Sat: FR + WU + Countdown Metabolic PHASE 3: Use both Phase 3 Discs as follows: Week 9, Week 11: M: FR + WU + Strength 1 W: FR + WU + Strength 2 F: FR + WU + Strength 1 Sat: FR + WU + Timed Metabolic Week 10, Week 12: M: FR + WU + Strength 2 W: FR + WU + Strength 1 F: FR + WU + Strength 2 Sat: FR + WU + Countdown Metabolic i haven't tried this rotation, nor do i have the book. therefore, if there are any errors, please correct me! also, if someone could write in the minutes of each workout from the discs of the various phases. Thanks! |
Thanks for starting this thread and posting the rotation, bzar!
I'd recommend to anyone that's on Facebook to join the Drop 2 Sizes group. It's a closed group (you have to be added) so I can't post links to it, but it has a FAQ and very useful info. Phase 2 uses Timed and Complex metabolic workouts, and Phase 3 uses Countdown and Complex workouts (this is an error in the book also, which is pointed out in the FAQ above. Gotta love those Rodale editors ;)) Here are the corrected schedules: PHASE 2: Use both Phase 2 Discs as follows: Week 5, Week 7: M: FR + WU + Strength 1 W: FR + WU + Strength 2 F: FR + WU + Strength 1 Sat: FR + WU + Timed Metabolic Week 6, Week 8: M: FR + WU + Strength 2 W: FR + WU + Strength 1 F: FR + WU + Strength 2 Sat: FR + WU + Complex Metabolic PHASE 3: Use both Phase 3 Discs as follows: Week 9, Week 11: M: FR + WU + Strength 1 W: FR + WU + Strength 2 F: FR + WU + Strength 1 Sat: FR + WU + Countdown Metabolic Week 10, Week 12: M: FR + WU + Strength 2 W: FR + WU + Strength 1 F: FR + WU + Strength 2 Sat: FR + WU + Complex Metabolic Also, in phases 2 and 3, you can do an optional 20-minute interval workout on Tuesday, between the first two strength workouts, in addition to the weekly metabolic (or you can do that week's metabolic twice). |
Thanks for starting this thread--I'm planning on starting D2S on Monday. I'm interested in hearing from people already doing the rotation as to what they're doing on their "off days". Just some stretching or yoga? Cardio? Or taking an actual rest day? There was zero guidance about this in the packaging (that I could find).
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Quote:
Irish - good question. i think when i start my rotation, i might use the off days to do barre. i'm interested in finding out about the breakdown of each of the workouts. i know there's a check-in, but i'd prefer to have it here where it will be easy to refer to. and also how some people have made their own rotation with the individual workouts. |
I'm planning on starting D2S on Monday so I previewed the first DVD today. I really liked what I saw and I'm really looking forward to this rotation :) I'll post times and breakdowns of the first DVD below.
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DVD 1--Phase 1, Strength workouts
On the main menu you have the option of choosing: Introduction Strength Workout 1 Strength Workout 2 Foam Roller The foam roller workout is 5:35. You start rolling at your ankles and move up your body from there. If you select Strength Workout 1, you can select Weeks 1-3 or Week 4. If you select Weeks 1-3 your options are: Add Foam Roller: 44 minutes Add Warmup: 52 minutes Add Foam Roller and Warmup: 58 minutes Play Workout Only: 38 minutes If you select Week 4 your options are: Add Foam Roller: 57 minutes Add Warmup: 65 minutes Add Foam Roller and Warmup: 71 minutes Play Workout Only: 51 minutes Looking at all that, it may seem that the DVDs are confusing or not laid out well. But that's not true at all. I was really impressed at how they're laid out and I like having the warmup/foam roller pre-programmed in. Really happy with my purchase so far :) I'll break down the warm up and Strength Workout 1 below. |
Phase 1 Warmup
The warmup is RAMP-style, which stands for Range of Motion, Activation and Movement Prep. On its own, it's about 14 minutes long. The name of the exercise appears on the screen, along with the number of reps you'll do (which counts down). I use the names as they appear on the screen--some of the names are odd so I'll try to explain some of the moves with weird names. RAMP Warmup: Hip flexor stretch with rotation (5 reps each side) Double-leg hip bridge (10 reps) Floor Slides (10 reps) Side-lying clam shell (10 reps each side) Quadruped Thoracic Rotation (10 each side)--you're on all fours, with one hand placed behind your head. Rotate at the waist so your elbow touches the opposite knee Top of pushup to ankle mobility--10 reps--basically, moving from plank to down dog Squat to stretch (10 reps) High knee marching (5 reps each side) Alternating lateral lunge (5 reps each side) Reverse lunge with overhead reach (5 each side) |
Phase 1, Strength 1
Time: 38 minutes Equipment needed: dumbells, step/weight bench, kettlebell (optional) Core Exercises Plank with alternating leg lifts (8 reps each side) Alternating T-stabilization (8 reps each side)--basically, rolling T-stands 45 second rest Repeat Core Exercisers Power Exercise High Pull (10 reps) 60 second rest Repeat Power Exercise Strength Exercises Front squat (15 reps) 60 second rest 3 point dumbell row (15 reps each side) Push up to ankle mobility (10 reps)--basically, moving from plank to down dog Repeat from front squat Lateral lunge with contra load (15 reps each side) 60 second rest Half-kneeling single arm press (15 each side) Heel sit quad T-spine with rotation (10 reps each side)--this seems to be the same as the move called Quadruped Thoracic Rotation in the warmup Repeat from lateral lunge with contra load Finishers Body weight squat--20 seconds on/20 seconds rest x 4 rounds |
Hi -
Here is Phase 1, Strength 2: Phase 1, Strength 2 of Drop Two Sizes. It is structured the same way as Strength 1: Foam Roll - same as in Strength 1 Warm-Up - same as in Strength 1 Workout: 2 Core Exercises done back to back w/ no rest in between (but a rest after you finish both). They were side planks alternated w/ the "dead" bug type exercise 1 Combined Exercise - rear lunge to row - two sets. 60 sec rest in between Circuit 1: Romanian Deadlift alternated with Push-Ups Corrective Exercise - hip flexor stretch w/ rotation 2 sets each Circuit 2: Step Ups (Tall Box/Leg Press) alternated with "T" stance arms - bent over, arms outstretched, thumbs to the ceiling - to work on posture Corrective Exercise - Bridges 2 Sets each Finisher - Mountain Climbers - 20 seconds on/20 seconds off |
Hi -
Here is the breakdown of the Time Metabolic Cardio for Phase 1 Foam Rolling - same as in Strength 1 & 2 Warm-Up - same as in Strength 1 & 2 3 rounds of: Body Weight Squat - 30 sec on/30 sec off Squat Thrust - 30 sec on/30 sec off Reverse Lunge w/ Rotation - 30 on/30 off Plank - w/ arm touch - 30 on/30 off Kbell swings - 30 on/30 off Enjoy! Donna |
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