My experience has been that if one of the positions helps, it’s immediately noticeable. As in you test a movement (I use goblet squat) and in some cases I’ll gain 6 or more inches of movement after doing the exercise. That’s not to say some positions aren’t taking longer to progress or that it doesn’t take time. Just that I’ve found progress to be immediate in many cases, which is super gratifying.
Will post my thoughts in a few months but after about 6 weeks, this program has been shockingly effective for me. I am hopeful/optimistic that progress will continue and the issues I’ve been working on for a long time (sore back, poor mobility) will finally be resolved. So far I’ve seen significant improvement in mobility and some improvement in back.
Note - I’m still mostly on Phase 1 as I really struggled with the dead bugs (kept having to regress to get muscles to fire properly) and couldn’t do prone until this week as it locked up my back. Added two Phase 2 exercises, under Geoff’s guidance, as they helped me immediately (I ponied up for the Deep Dive sessions with Geoff and they have been super helpful).
@guardian7,Given time constraints and efficiency, at what point do you think there are diminishing returns in DB volume and reps when there are other exercises you could do? 100? For example, I read a book by Chad Waterbury who said that for hypertrophy, a rep of 30 was the point of diminishing returns for assistance exercises with smaller muscles where beyond that the stimulus was too light. Five is a well known number for strength. etc.
This is EXACTLY why we unlock it in 30-day time periods.I am slowly making my way through Phase 2 sitting and lunge positions as my hamstrings and right hip are extremely tight. I would have jumped ahead to Phase 3 too soon if I received the entire program at once. ...maybe it should be called P4 if we add in Patience!
As others have responded, the program is intended to have you do all three Phase 1 exercises in a session, though you don’t have to if you are time limited. They are meant to build on each other. Definitely don’t wait till you get to phase 3 of supine.
Include locomotion for each exercise.
Do full reps for each one, as best you can. They may not all progress at same pace, and that’s fine.
This was the shocking position to me, especially since I'd done years of side-bridging in the past.Just spending my time slowly building up the side facing part of phase 1. Agree that it is a feature and not a bug to be forced to go slowly, especially as I can’t fit it in every day. Enjoying the journey.
The results are immediate and take time, at the same time.I figure that it will be more like stretching or posture adjustment than weight training where it will take more time to see results.
This is EXACTLY why we unlock it in 30-day time periods.
You should be running all Phase 1 positions now.Right now things are simple because all I’m doing is supine to introduce things slowly, but a few questions for when I progress that someone else may be able to point me to in the PDF/somewhere:
- Do I wait until I get to level 3 position of supine before introducing side lying? Or should I be running all the phase 1 level 1 positions now?
No. Introduce them simultaneously.
- Do I wait until I get to the rep goal of the supine locomotion before introducing side lying locomotion?
Either. As long as you get them done.
- Same questions for side lying to prone (and beyond).
- If I’m doing two-three positions in a day do I split the reps between them or just stack the reps on top of each other?
Run all 3 positions simultaneously.I quite like the “once I’ve done X I can do Y” aspect of progressing within supine from level 1 to level 2 to level 3, but beyond that I’m not clear on how to progress position to position. Just want to make sure I get the most out of the program I can when I get to that stage.
(If anyone has answers that require details of the program feel free to PM me too).
The results are immediate and take time, at the same time.
You can test the "immediacy" with the Test/ReTest.
But the "take time" is still the same, or at least similar mechanisms of adaptions in weight training:
Re-building of disused neural pathways and tissue remodeling to support those pathways.
The cool thing is you can speed up the process if you load your body after your P3 work. Just be sure to use the Test/ReTest to make sure you're not shutting yourself down. (This may be another post for another time, but hopefully you get the gist.)
I 2nd this.Maybe it would be good to explain shutting down some other time. Also, the pros and cons of when to do it: warm-up stand alone, before bed etc.
Well I am not quite ready to fully move on to level 3 even though it’s unlocked but I wanted to give all the positions a quick trial to see how they feel and I realize now why squatting has always caused me pain even though my squats “looked fine” I simply haven’t developed the core stabilization muscles that are necessary to squat properly. I can get into a deep squat but it’s beast to stabilize that position and not want to fall backwards and off balance. I’ve always used prying goblets squats as a way to “counter balance” myself but I think that may have been actually hindering me, the kettlebell was keeping me from tumbling backwards not my own core.
I plan on working all these positions even longer than what the program lays out, I still keep doing some of the movements from level 1 even though I’m on level 2.
If people start this program hoping it will be a magic pill with immediate results it might discourage them, but if you stick with it I believe it could be the long term answer to a lot of peoples imbalances. I can feel the results starting to happen but I feel I likely need to do this for a solid year or so, and really put in the reps to undo a lifetime of compensated movements. I’ll likely hold off on squatting with weight for a while and see if I can’t rebuild myself and test again in few months.
That's what I need to hear.if you stick with it I believe it could be the long term answer to a lot of peoples imbalances.
I think you will feel looser in the hips for sure, and I’m hoping to really gain some strength in the core stabilizer muscles. But I think it’s going to replace my old mobility work for the long term.That's what I need to hear.
What attracted me the most is a mail @Geoff Neupert sent out about his love/hate of get-ups. I am looking to solve those issues and all the other alignment stuff so I can move well.
-》》What can one reasonably expect to see after a year of 3 times a week?
Some days I have to force myself to do it. It’s not glamorous but I feel better when I put the reps in. For me side laying didn’t do much I really felt the prone position. But getting to level 2 lunge is what really helps me. Gonna spend a lot of time in those lunge positions. I tried out the level 1 squat positions and they are no joke, probably need more time in previous levels.I did it right for the last two days and found the side lying and egg rolls very beneficial. Neck/spine is way too crunchy. Hip health is good and shoulder health is OK, but T spine mobility is poor from sitting at the computer a lot. I found the prone half-roll much more difficult than it should be. Not good. I had an early start today and was going to skip it last night but I couldn't sleep and my body felt too tight. I did deadlift, squats and rucking the last three days and was sore. Then my body seemed to tell me to do the session and I did and felt much better and slept right afterwards. I walked taller today I could feel. The supine position didn't seem to do much for me (deadbugs are not new to me) but with the the side lying definitely felt immediate benefits. I can't even lay my left arm comfortably on the ground in the side lying position. As Geoff and others said progress is both fast and slow depending on what you need I guess.