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Old 07-03-13, 02:07 AM  
bzar
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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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Old 07-03-13, 11:02 AM  
Sue B
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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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Old 07-03-13, 03:01 PM  
Irish Eyes
 
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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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Old 07-03-13, 07:34 PM  
bzar
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Quote:
Originally Posted by Sue B View Post
Here are the corrected schedules:
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


Drax the Destroyer: I can barely see.
[Groot releases the 'fireflies' from his body]
Drax the Destroyer: Where did you learn to do that?
Peter Quill: I'm pretty sure the answer is "I am Groot." Guardians of the Galaxy, 2014


disclosure: in the years 2002-2004 i had a professional relationship with a distributor of fitness videos; see profile.
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Old 07-05-13, 02:12 PM  
Irish Eyes
 
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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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Old 07-05-13, 02:21 PM  
Irish Eyes
 
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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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Old 07-05-13, 02:35 PM  
Irish Eyes
 
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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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Old 07-05-13, 02:47 PM  
Irish Eyes
 
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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
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Old 07-05-13, 07:49 PM  
donnamp
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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
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Old 07-05-13, 07:51 PM  
donnamp
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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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