Rep clarification

I am confused on what constitutes a rep. For example, in the Handstand Wrist Exercises, the video shows an example of someone performing a Wall Wrist Walk. It shows the person doing what appears to be 4 reps (2 alternating starting with each hand for a total of 4). So if the exercise calls for 4x3r what does that constitute? What is 1 rep? Is it right hand and left hand equals 1 rep? So do that 3 times and it's one set? It's confusing to me what it one rep and one set means in this program.

Also, I read that the Wrist Exercises are to be done every time before "the bulk of the Handstand/Mobility" workout. Right now, I do the wrist warmups and exercises and then there is only one handstand/mobility workout (Tripod and Static Seated Shoulder Flexion with Weighted Bar). Am I missing something?

Thank you.

Hi Darrin, 

It can always be a little bit difficult when first beginning a program to get used to the different sets and rep schemes. In the case you are referring to 4 x 3r would be 4 sets of 3 repetitions per side. So as you said completing 3 repetitions per side or a total of 6 repetitions is equal to one set. 

In regards to your question about the make up of the Handstand workout, the majority of the initial stages of the program are spent conditioning your body for the work that is to come. Coach Sommer has always had a strong emphasis on building the correct physical structure first. Physical preparation is something that must be gradually acquired, your body needs adequate time to make the necessary physical adaptations that will allow you to handle increasing workloads without the risk of injury. 

If you are indeed finding the workload easy then you will quickly progress to more demanding workouts. 

So in answer to your question no you are not missing something, the program has been specifically designed to take you through the progressions in the fastest way possible. Trying to do too much before your body is ready will only lead to frustration and injury. 

Stick with it be consistent in your training and the results will surely follow.

I look forward to seeing your progress through the course.

Copy Darin. Thank you.