Hi Friend,
Happy Saturday! I'm writing during a quick break between activities while Vanessa and I are setting up my mom and Vivi for a great start while we're away.
And great start is a great phrase for how phase 12 is going. The frustration I felt teaching the 3-Way Lunges in week 1, was washed away with how fast everyone picked it up in week 2. Boom! #Progress.
You keep hearing me tell you, that people are progressing at a rapid rate, but do you feel like you are (on some things, any things)? One example that stood out is a person who has some knee pain, was doing walking lunges versus doing the safer reverse lunge or split squats. That's a real big deal because a forward lunge requires you to decelerate your whole body weight and/or DB's and a reverse lunge doesn't because your BW and/or DB's stays loaded on top of your front leg. A walking lunge is even more challenging than a forward lunge because you have to transfer weight in addition to deceleration and absorption of weight. That's progress even if there's still lingering knee discomfort.
Also, my eyes are telling me I've gotta be quicker and more responsive and I also see what individual things different people need, that I need to plan for and build in asap. #SoFun! This week I daydreamed about updating future progressions weekly and how I'd like to update our plyometrics progressions for 2027 and our diaphragmatic breathing, repositioning exercises for 2027. #Exciting
Next Week - Week 3 (11/9 to 11/13)
You'll be training on your own. There will be no live boot camp this week. Use either the week 1 or week 2 recordings and keep training! Keep your regular time slot and get it done. You'll feel proud.
This week if you feel safe and good enough, try to go strong and try to do more. Suggested DB Load is 35-55% BW and do "+'s" on the second sets.
Your goal for Phase 12 is Strength. So have fun getting strong and when you're sucking wind and standing around resting to get ready for the next set, smile b/c it's working!
Got Feedback?
Got Feedback? Let me know. Reply, text, call and/or let me know in person. I won't always ask so often, so I want our culture to know that your feedback and experience is important. I might not always act right away or at all, but in most cases I do and do quickly so if you see or experience something LMK.
Phase 12 Links
Cardio Minutes - Week 2
We did 26min/workout last week. Minutes are due Monday! Please email them!
Phase 12 Schedule
Workout Schedule
Week 3
a.m. XXX
p.m. XXX
Week 4
a.m. ABC
p.m. CBA
Wishing you a great Halloween weekend and at least one 10 by 10.
Mike
p.s. Here's the phase 12 links again:
p.p.s. Minutes are due Monday!
p.p.p.s. Got feedback? Reply now if you do!
