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07-03-13, 10:02 AM | |
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Join Date: Nov 2001
Location: Maryland
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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).
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07-03-13, 02:01 PM | |
Join Date: Feb 2012
Location: Canada
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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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Ciarana "When it gets tough, we say YES!" Jari Love |
07-03-13, 06:34 PM | |
Exchange Moderator
Join Date: Feb 2002
Location: PalmTreeVille
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Sue - thanks for making these points!
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.
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~jeannine Miyagi: Wax on, right hand. Wax off, left hand. Wax on, wax off. Breathe in through nose, out the mouth. Wax on, wax off. Don't forget to breathe, very important. [walks away, still making circular motions with hands] ~ Pat Morita, The Karate Kid, 1984 disclosure: in the years 2002-2004 i had a professional relationship with a distributor of fitness videos; see profile. |
07-05-13, 01:12 PM | |
Join Date: Feb 2012
Location: Canada
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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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Ciarana "When it gets tough, we say YES!" Jari Love |
07-05-13, 01:21 PM | |
Join Date: Feb 2012
Location: Canada
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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.
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Ciarana "When it gets tough, we say YES!" Jari Love |
07-05-13, 01:35 PM | |
Join Date: Feb 2012
Location: Canada
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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)
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Ciarana "When it gets tough, we say YES!" Jari Love |
03-13-14, 11:36 AM | ||
Exchange Moderator
Join Date: Jan 2002
Location: Western NY
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Quote:
So you say that the last two submenus come up when you select "Strength Workout 1." Are there similar submenus for selecting "Strength Workout 2"? Also, are the two Strength workouts supposed to be used alternately during the first phase of the program? Thanks!
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