Hi,
please post the rotations in this thread. thanks!
got this from the back of the DVD case, which contains 6 discs:
Quote:
How to use these DVDs
On each of the 6 DVDs, you'll find both a foam roller routine and a warm up routine. You should do these routines before every workout.
The 12-week program is divided into three 4-week phases.
Do the phases in order, starting with Phase 1 (discs #1 and #2). For each phase, there are two types of workouts: Strength and Metabolic. Alternate between the Strength Workouts - Strength 1 and Strength 2 - in each phase three days a week, resting a day between each session. So in your first week, you might do Strength 1 on Monday and Friday and strength 2 on Wednesday. In the second week, you would do Strength 2 on Monday and Friday and Strength 1 on Wednesday.
Alternate between the Metabolic Workouts each week, doing one the day after your last Strength Workout. So in week 1, you'd do the Timed Metabolic Workout on Saturday, and in week 2, you'd do the Countdown Metabolic Workout.
|
My case came with 6 discs. Applying the above narrative, a schedule would look like this:
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!