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Old 07-03-13, 01:07 AM  
bzar
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Join Date: Feb 2002
Location: PalmTreeVille
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:
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!
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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.
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d2s, drop 2 sizes, drop two sizes, rachel cosgrove

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