Confusion on how to incorporate the new courses

Hey guys

I am loving the new content and videos, however i am now a little confused in how to tie them all together.

Are there any suggestions as i would like to include the restore courses and the additional handstand and core work.

My current thinking is using the recommend schedule but i am unsure whether to use the 7min warm up or the extended warm up before foundation work. Also how would i include the restore courses on this split. Or should i be doing the elements workouts instead.

thanks in advance.

Hi Dylan,

Great questions! 

I would advocate using the recommended schedule and then trying to add some of your favorite courses into the mix 1-3 times a week. For example, you could do the Core sequence or Advanced core on Monday, addition handstand work on Wednesday or Thursday, and then another course of your choosing on Saturday. This way you are intermixing hard days with lighter days to get the most out of your training.  I would also suggest incorporating some of the Restore courses into your lighter days to really focus on recovery and blood flow to target areas. My own training really took off when I began using the Restore courses during my "rest days" to break up some of the lactic acid and to prepare me for my next hard day. As for the 7 minute warm-up vs. the extended warm up this is completely up to you and how much time that you have before your Foundation work. They are both great courses so possibly switch them off from week to week to find out what works best for you! 

I hope that this helps!

Best,

Allan Bower

Just pick something and do it whenever you want to. Before foundation, after, rest days, doesn't matter. Don't overthink it all. 

Thanks very much. This does help.

In a somewhat related question, how often does one do the stand alone course, e.g. shoulder course.  Also, how many reps, sets, days per week do you recommend we do the Jefferson Curl?  thanks

You can use them 1-2 times a week for cooling down or as separate light day. for the jefferson curl is should be mastered first with the 50% of BW SLOWLY. then used in the warm-up in a set of 10 reps.

Thank you