[….]

here is your program for upcoming weeks. Please read below some important guidance. I won’t write this again in the 2nd program 🤝.

ABOUT THIS PROGRAM 👇🏻

– Access this program using A LINK provided. You don’t need anything else, so save the link for your easy access
– The program consists of 5 sessions performed in a week
– Each session should be performed 1x every week until program is changed
– Keep a session under 50-60 minutes including warm up & cool down
– Each session should be performed barefoot unless there is a cut or a severe pain in the foot
– Perform every session with quality OVER quantity mindset
– Access each session by clicking on the name of the session
– If time short, feel free to perform half of the session

ABOUT EXERCISES 👇🏻

– We practiced 90% of the exercises in this program together
– If there is a new exercise you haven’t done, watch a video attached, try and memorise
– PDF cheat sheets comes with this program for you to print out and use. Cheat sheets have “MODIFICATION” section where I suggest how you can progress an exercise
– Exercises have repetitions ranges, start with lower range and add every session
– Selected exercises have “one liners”, a simple cue with a specific focus – look for them.

TERMINOLOGY 👇🏻

Preparation = Warm Up
[name of the focus] = Main Training Block
[name of the focus] = Cool Down

** IN THE WARM UP 👇🏻

– HORIZONTAL LOADING = perform each exercise only once without coming back to it. How we did it together, except dynamic warm up. In this case, in the WARM UP DESCRIPTION I will clarify number of sets to be performed

** IN THE MAIN BLOCK 👇🏻

– superset = two exercises back to back
– tri set = three exercises in a mini circuit
– giant set = four exercises in a circuit
– circuit = 5+ exercises (rarely)
– the general sets range is between 2 and 5. Select your preferable based on daily readiness (time, sleep, energy, workload, stress…)
– “kg” suggestions (METRIC 2) are just suggestions based on my experience with you. If you are able to maintain high movement quality, feel free to increase the load. Equally, if you feel you are not maintaining movement quality, decrease the load.
– other variables = I will also suggest TEMPO + REST, watch for these.

** IN THE COOL DOWN 👇🏻

– perform in HORIZONTAL LOADING
– always start with legs up breathing and long exhale
– followed by a stretch position coupled with the breathing from legs up
– followed by a movement-based exercise

👉 The goals of the cool-down are:

– to bring blood back to your heart
– increase tissue length
– decrease stress and increase calm and relaxation

If I forget anything, I will let you know.

PLEASE, ASK AND CLARIFY ANYTIME YOU NEED.
Have fun through the sessions even if they are hard. Stay discipline and think of the post sessions feeling. I am just one text or email away.

Janny