cycle one, day four
low intensity

session 1: 0500am

warmup:

intuflow level 1, 2, & 3

rpe: 2
rpt: 8
rpd: 1

compensatory:

custom prasara flow 6 times through

rpe: 4
rpt: 8
rpd: 2

intuflow was easy, prasara was easy-ish. really concentrating on squaring the hips in lunge position. spent some extra time here. feels like that extra time paid off.

cycle one finished!

thanks

cycle one, day three
no intensity

session 1: 0500am

warmup:

intuflow level 1, 2, & 3

rpe: 2
rpt: 8
rpd: 1

compensatory:

custom prasara flow 3 times through

rpe: 2
rpt: 8
rpd: 2

while this is not a workout per se (more like active recovery) it is important. basically went through all three levels at each joint before moving to the next joint.

concentrated on the 4CBD. did 3 rounds, with 30 seconds in each position. felt good, er, better than it used to at least.

went a bit more slowly through the prasara flow. spent a bit more time in the prayer position (to loosen the midsection up). that part felt really good.

thanks

cycle one, day two
high intensity

session 2: 1200pm

warmup:

intuflow level 3

rpe: 2
rpt: 8
rpd: 1

workout:

complete the following circuit five times:

10 repetitions quad squat
10 repetitions spinal rock
10 repetitions lateral leg swoop
10 repetitions jump squat
3 minutes rest (including RESET)

rpe: 8
rpt: 8
rpd: 2

compensatory:

custom prasara flow 3 times through

rpe: 7
rpt: 8
rpd: 2

wow, RESET really makes a world of difference in recovery time. takes some concentration, but then, this whole workout takes concentration. hahahaha! so far, the first cycle of this workout has exposed some mobility issues. over time, the volume of these movements should assist greatly in improving mobility.

thanks

cycle one, day two
high intensity

session 1: 0500am

warmup:

intuflow level 1 & 2

rpe: 2
rpt: 9
rpd: 1

workout:

complete the following circuit five times:

10 repetitions quad squat
10 repetitions spinal rock
10 repetitions lateral leg swoop
10 repetitions jump squat
3 minutes rest (including RESET)

rpe: 8
rpt: 8
rpd: 2

compensatory:

custom prasara flow 3 times through

rpe: 7
rpt: 8
rpd: 2

this workout was a bit more difficult than yesterday. had to really concentrate on breath structure. not easy to fight the urge to “gasp” for air. did it, but it wasn’t easy.

thanks

cycle one, day one
moderate intensity

session 1: 0500am

warmup:

intuflow level 1 & 2

rpe: 2
rpt: 8
rpd: 1

workout:

complete the following circuit four times:

45 seconds rocca hand press
60 seconds rest
45 seconds arching table transition
60 seconds rest
45 seconds 1 legged squat supported (for balance)
60 seconds rest

rpe: 5
rpt: 8
rpd: 1

compensatory:

custom prasara flow 3 times through

rpe: 6
rpt: 8
rpd: 3

concentration was on moving slowly and deliberately through each exercise. the goal here is “time under tension”, rather than a specific number of repetitions. felt pretty good. this workout is deceptively difficult.

thanks