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Bodyweight Geoff Neupert P3 protocol

Geoff Neupert

Level 7 Valued Member
Beast Tamer
Today I advanced to the second lunge position and … I had trouble even getting into the position and breathe correctly. I never did those lunges correct because of they always felt easy.

My hip/lower back problem did not get much better the Last 7 weeks, BUT with this position I feel like I found something. We will see how my hips feel some weeks from now.
Excellent. Looking forward to your progress.

I have one more video I need to upload this week. Make sure you watch it and do the exercises. It's helped EVERYONE who's done it - even my little girl, who's a gymnast, and was born with a congenital spondylolysis.
 

Geoff Neupert

Level 7 Valued Member
Beast Tamer
After yet another day of being unable to hit 100 dead bugs I feel like I really don't have to worry about adding any core work to my current program while running P3.
Yup. ;-)
My 20 month old daughter likes to do her own version beside me on the living room floor when I get down to do a set. She is ridiculously mobile and strong!
Amazing what we used to be like, isn't it?
 

Geoff Neupert

Level 7 Valued Member
Beast Tamer
Maybe for a lifetime. There's a lot there, but fantastic material.
We designed this to be the "last" thing I/we/you ever needed.

Is it?

So far for me it is. And I've been on this "unwilling journey" for almost 20 years now.

Time will tell...
 

Geoff Neupert

Level 7 Valued Member
Beast Tamer
It’s funny because I found the level two lunge position to be easier and less effective for me than level one. Maybe it’s because level one you can kind of lean into it a bit more and stretch.
That's what I originally thought too.

Level 1 was shocking.

Regarding level 2: It would be interesting to get some video on you. I'd video yourself and check your positioning for hip hikes/rotations.

And if there is none, excellent.
 

Geoff Neupert

Level 7 Valued Member
Beast Tamer
It seems to be the case that a different position will be the one that an individual needs most and has immediate effects while others should be done for maintenance. Supine didn't do that much for me but side lying immediately helped.
Me too. Same with prone.

But that's to be expected (for me) after 8-9 years of OS.
 

Gypsyplumber

Level 6 Valued Member
I've been using P3 since May 2020 as my primary restorative practice. Highly recommended.
How have you incorporated all the different levels in your continued practice long term? Are you only doing level three or do you just pick and choose certain movements from all the different levels that work best for you and continue doing those?
 

guardian7

Level 6 Valued Member
I've been using P3 since May 2020 as my primary restorative practice. Highly recommended.

James, I think we would like to know more about this: decision to start the program, how you progressed through it, how you maintain it, and how it has helped for you to stick with it for so long (without giving proprietary details away). How you keep consistent. Well done by the way. You must be plastic man by now!
 

SUOMI-PUKU

Level 5 Valued Member
Is the requirement to progress to the next level: X straight reps per B/N/R in the position or can it be broken up?

I’m finding it good to do 5B, 10N, 5B, 10R repeat… until all reps completed. Not coming out of position at any time but also not doing all of one movements reps at once.
 

James Sullivan

Level 6 Valued Member
Elite Certified Instructor
James, I think we would like to know more about this: decision to start the program, how you progressed through it, how you maintain it, and how it has helped for you to stick with it for so long (without giving proprietary details away). How you keep consistent. Well done by the way. You must be plastic man by now!
Correction on my above post. I started in July 2020 not May.

At the time I was one of Geoff's private coaching clients and he started me on the plan. Primary objectives were:
  • Practice and learn deep abdominal breathing in body and head positions - breathing skills carryover to all lifting. Used the same breathing skill in bracing before each rep in the main lifting program.
  • Vestibular 'calibration' - I remember telling Geoff that after only a few days I felt like my limbs were shorter. Not sure how to better describe it. Try for yourself. Something about the breathing with the head movement in each position let's your nervous system know it's "ok" to be in that position. Seemed to facilitate my nervous system. I bet @Geoff Neupert has a better description of what I'm trying to explain here.
  • The head control helped me with a pinched nerve issue. I sit at a desk all day. The nods were part of the strategy to counteract hours of poor posture.
  • Core. Dead bugs. Side Planks.
  • Warming up the nervous system for primary training session. Getting head and neck mobilized and in the right position prior to lifting.
I followed the progression outlined in the program. Pretty straight forward process. I slowly increased the total number of breaths/ reps in each of the stages until I was ready to move to the next stage and then the next phase.

I did the plan daily for about 8 months. After that I moved to 3-4 times per week. Trick to keeping it going, for me, was that a full session takes only about 20 minutes. I also have a 'lite' version which consists of my favorite movements that I use when I'm pressed for time or only want to spend 10 minutes.

I have phases and levels that I'm partial to and feel have the most benefit for me. Honestly those are the positions and movements that are most missing from the movement patters of my everyday office life.

Also, for me, it's not about mobility as much as it's about breathing, nervous system reset and it just makes me feel better. My wife and I joke around when we are maybe lacking a little motivation before training - there has never been a time when finishing a P3 session did not make us feel better. Feels good every time.
 

James Sullivan

Level 6 Valued Member
Elite Certified Instructor
Nice!
Any areas that needed more attention than others?
What does your weekly maintenance schedule look like?
Thanks in advance
I mostly use supine, sideling and prone all in level 4. After working with all of the phases I keep coming back to those. I find them most beneficial for me. I change the number of breaths/ reps depending on a few factors.

I do the program sometimes in the morning as a standalone and sometimes before my primary training sessions. Depends on what else is going on, how much time I have, etc. Usually 3x per week.
 

James Sullivan

Level 6 Valued Member
Elite Certified Instructor
How have you incorporated all the different levels in your continued practice long term? Are you only doing level three or do you just pick and choose certain movements from all the different levels that work best for you and continue doing those?
I worked my way through everything a few times, but I keep coming back to supine, sideling and prone all in level 4 as y staples. I find those patterns are otherwise missing from my daily routine. Also, being mostly on the floor I find those best for my objective of restorative work.
 

James Sullivan

Level 6 Valued Member
Elite Certified Instructor
Is the requirement to progress to the next level: X straight reps per B/N/R in the position or can it be broken up?

I’m finding it good to do 5B, 10N, 5B, 10R repeat… until all reps completed. Not coming out of position at any time but also not doing all of one movements reps at once.
I think the objective is to work up to being able to do them all the way through. So like the sideling I do X breaths, X rotations, X nods then the other side...
 

guardian7

Level 6 Valued Member
Correction on my above post. I started in July 2020 not May.

At the time I was one of Geoff's private coaching clients and he started me on the plan. Primary objectives were:
  • Practice and learn deep abdominal breathing in body and head positions - breathing skills carryover to all lifting. Used the same breathing skill in bracing before each rep in the main lifting program.
  • Vestibular 'calibration' - I remember telling Geoff that after only a few days I felt like my limbs were shorter. Not sure how to better describe it. Try for yourself. Something about the breathing with the head movement in each position let's your nervous system know it's "ok" to be in that position. Seemed to facilitate my nervous system. I bet @Geoff Neupert has a better description of what I'm trying to explain here.
  • The head control helped me with a pinched nerve issue. I sit at a desk all day. The nods were part of the strategy to counteract hours of poor posture.
  • Core. Dead bugs. Side Planks.
  • Warming up the nervous system for primary training session. Getting head and neck mobilized and in the right position prior to lifting.
I followed the progression outlined in the program. Pretty straight forward process. I slowly increased the total number of breaths/ reps in each of the stages until I was ready to move to the next stage and then the next phase.

I did the plan daily for about 8 months. After that I moved to 3-4 times per week. Trick to keeping it going, for me, was that a full session takes only about 20 minutes. I also have a 'lite' version which consists of my favorite movements that I use when I'm pressed for time or only want to spend 10 minutes.

I have phases and levels that I'm partial to and feel have the most benefit for me. Honestly those are the positions and movements that are most missing from the movement patters of my everyday office life.

Also, for me, it's not about mobility as much as it's about breathing, nervous system reset and it just makes me feel better. My wife and I joke around when we are maybe lacking a little motivation before training - there has never been a time when finishing a P3 session did not make us feel better. Feels good every time.

Thanks for the detailed reply. I will pay more attention to my breathing.
 

DHK1001

Level 5 Valued Member
Excellent. Looking forward to your progress.

I have one more video I need to upload this week. Make sure you watch it and do the exercises. It's helped EVERYONE who's done it - even my little girl, who's a gymnast, and was born with a congenital spondylolysis.
Has this video been uploaded? Did it replace/update one of the existing videos?
 

Gypsyplumber

Level 6 Valued Member
Discovered a new level to P3 tonight. If you have access to this I highly recommend it! So I have a cheap sauna tent I bought off Amazon, sat in there for 25 min or so, then went in my cold plunge (my cold a#@ pool) then did some p3 movments immediately after and all the movements just felt “deeper” especially the squat level 3…I was able to sit in that deep squat with my torso stacked for a lot longer than normal. And not to mention it feels amazing combining all 3 of these together.
 

lais817

Level 6 Valued Member
Discovered a new level to P3 tonight. If you have access to this I highly recommend it! So I have a cheap sauna tent I bought off Amazon, sat in there for 25 min or so, then went in my cold plunge (my cold a#@ pool) then did some p3 movments immediately after and all the movements just felt “deeper” especially the squat level 3…I was able to sit in that deep squat with my torso stacked for a lot longer than normal. And not to mention it feels amazing combining all 3 of these together.
I always see those sauna tents and wonder about them, are they any good?
 
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