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Bodyweight Geoff Neupert P3 protocol

Gypsyplumber said:
So I’m still focusing on level 1 but level 2 unlocked and I gave the sitting exercises a try. Man was I shocked at how much I had to work my core to keep my back straight in the sitting positions without rounding the back or dropping the head forward. It really worked my core. Am I really this week or have I really let my posture slip over the years? I mean it felt like I was doing a plank holding my posture for that long.
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you are not alone...ROFL
 
Gypsyplumber said:
So I’m still focusing on level 1 but level 2 unlocked and I gave the sitting exercises a try. Man was I shocked at how much I had to work my core to keep my back straight in the sitting positions without rounding the back or dropping the head forward. It really worked my core. Am I really this week or have I really let my posture slip over the years? I mean it felt like I was doing a plank holding my posture for that long.
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I'm guessing it's common for folks to get lit up by different movements at different times. Looking forward to see what you are talking about with the sitting position, which will unlock for me at the end of next week.
 
Don Fairbanks said:
I'm guessing it's common for folks to get lit up by different movements at different times. Looking forward to see what you are talking about with the sitting position, which will unlock for me at the end of next week.
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For me its been difficult...the problem here is that mr. @Geoff Neupert has crazy mobility and I feel/am like a steel plate.

*Yesterday's session recap*
Me seeing the video : "Ok I could do that, Geoff can do it, why not?"
Me trying to get into position : "ok ...why is this thing rounding? damn...where's a book to sit at? damn...I need another book...well maybe I should be doing it in the stairs? ow....my neck...why is it forward come back.....ok now I'm set, WHAT THE H*LL low back rounded AGAIN!?!? when did it happened!?
 
Eyetic said:
For me its been difficult...the problem here is that mr. @Geoff Neupert has crazy mobility and I feel/am like a steel plate.

*Yesterday's session recap*
Me seeing the video : "Ok I could do that, Geoff can do it, why not?"
Me trying to get into position : "ok ...why is this thing rounding? damn...where's a book to sit at? damn...I need another book...well maybe I should be doing it in the stairs? ow....my neck...why is it forward come back.....ok now I'm set, WHAT THE H*LL low back rounded AGAIN!?!? when did it happened!?
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Yeah for me it was just surprising how much core strength I had to use to sit straight for 10 breaths. I had to keep videoing myself to make sure I didn’t slouch. I understand now why we start in the laying on the back position because it lines your spine and head up the way it should be when you’re upright, it’s just harder to do without the support of the ground or a back rest. My abs are sore today. I almost feel a bit ashamed that something that should be easy is not, and I realize I really have some work to do lol.
 
I’m really enjoying level 2 the sitting is still difficult, i tore my rhomboid doing burpees with a weighted vest 9 years ago and that muscle always knots up on me, I feel the old injury when I sit up straight unsupported. Working the sitting reps slower than the other positions. Not sure why but the last level of the sitting seems the easiest for me, weird.

The quadruped and the lunge work have been money so far for my hips. I can see myself doing these protocols for the foreseeable future. And I’m very interested in advancing my crawling now even beyond what I see in level 2…are there more crawling progressions in the next level? @Geoff Neupert
 
Xene said:
I bought the program on the first of September - I am doing it every day since then. I am currently doing the first three movements with the level 3 variation.

I had a hip surgery last year (impingement) and since then one of my hips rotates and I feel pain in the lower back on the opposite side. I get my hips adjusted by a physical therapist once every 2-3 months and feel good after it until my hip starts to rotate again. I didn‘t find any way to fix this problem by myself. All mobility exercises, stretches etc. don‘t fix it! That‘s why I bought the SJS.
When I do the daily 20 minutes it helps to relax or to warm up and I feel good after it, but my hips didn‘t change until now. I know those 3 weeks are probably not enough to fix a problem that was built up over years.

I will keep you all posted how my hips and my lower back improves, but until now it didn‘t change anything.
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Update:

I am in the middle of phase 2. Still level 1 on all exercises.
The sitting posture taught me, that I have work to do and I think I will stick with this phase for some weeks. I even start sweating during the sitting pose.
Phase 2 seems to be a game changer. After the three exercises I definitely feel better. My hips open, my lower back hurts less.
After some hours my pain comes back and I need to make it sustainable. I hope it's just a matter of time. Finally, my hip still rotates what causes the pain in my lower back. I hope to create more balance in my whole body with the P3 protocol to prevent my hips from doing this.

At the moment I do the P3 protocol either before my training as a warmup or before going to bed (busy days). After the P3 protocol, I do some essential mobility exercises like the Bretzel, the Armbar, and 2-3 other exercises to completely open up my body. I also sneak in some of the RPR stuff (Reflexive Performance Resets). This seems to help as well.
I guess everything goes into the right direction, but it needs more time.

The next update is coming soon....
 
@Geoff Neupert

In the Phase 2 programming you write:

Quadruped: "Level 2, if yes, move to level 3" -- there is no level 3
Lunge: "Level 3, if yes, move to level 4" -- there is no level 4

Is this a mistake or are levels missing?
 
Don Fairbanks said:
Phase 2 unlocked this am.
Hell of a value for $99.
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I really am
Enjoying and finding phase 2 very helpful. However, my wife sees me doing my head movements and crawling and she just shakes her head and walks away she does the same thing when she sees me baking myself in a sauna tent, jumping in a ice bath, going for a 5 mile ruck shirtless, and when I fast she thinks I’m nuts.
 
Gypsyplumber said:
I really am
Enjoying and finding phase 2 very helpful. However, my wife sees me doing my head movements and crawling and she just shakes her head and walks away she does the same thing when she sees me baking myself in a sauna tent, jumping in a ice bath, going for a 5 mile ruck shirtless, and when I fast she thinks I’m nuts.
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That is one reason I like this forum. Especially if you are not in the fitness industry, military, athletics, work out at home, or older, other people can't understand why you would do that to yourself!
 
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DHK1001 said:
Phase 1 supine locomotion goal of 4x25 dead bugs/leg. Am I reading that right? Seems like a whole lot more compared to other locomotion goals.
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I did another deadbug program from Aleks Salkin and the program worked up to 100 reps, so that seems reasonable. One way to approach it from that program is in as few sets as possible, so you might see 4 * 25 as the goal but work up from 10*10 to 5*20 to finally 4* 25.
 
ChiBill said:
I have sat on the free version of this in my email for the past few weeks and finally got around to watching the videos. I started doing the free phase 1 program about a week ago and my golfers elbow is virtually gone (I'm tempted to test it out with some chin ups but I'm enjoying being pain free too much). I was extremely sceptical as nothing I have done seems in any way related to elbow pain but it's working. I just wanted to throw out my experience so far with the program and say a thanks to @Geoff Neupert for all his awesome programs!
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What?! I’m dealing with golfers elbow now, actually halfway through phase 2 of Strong. I think I bought P3 ( I’ve bought a few things from geoff and love them all so far ), but haven’t looked into it too much just yet. I know what I’ll be doing today haha
 
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