You Are Your Own Gym Volume 2 (YAYOG-2)

yayog2Mark Lauren came out with another body weight strength training program based on his book You Are Your Own Gym (YAYOG). I love everything Mark Lauren creates so I snapped this up as soon as I saw it. Volume 2 is set up just like his first DVD YAYOG program. The program has 3 levels: Novice, Intermediate and Advanced. Within each level there are 3 workouts: Timed Super Sets, Ladders and Circuit Training. This program has a bonus. In addition to the 9 workouts in the main program, you also get a 10th workout–a 42 minute workout called Bodyweight Plus.

All the of the actual workouts are different but the warm up and cool down are the same for all 9 workouts in the main program (Bodyweight Plus is reviewed at the very end of this review and is a separate entity–nothing like YAYOG, plus it has it’s own warm up and cool down). Mark recommends doing Timed Super Sets on Mondays, Ladders on Wednesdays and Circuit Training on Fridays. The other 4 days of the week are rest days or on Tuesday’s and Thursdays do Mobility RX, or the bonus workout that came with this program, Bodyweight Plus. Heck, you’d really be getting an excellent week if you did Mobility RX on Tuesdays and Thursdays and Bodyweight Plus on Saturday. Take Sunday as a true rest day because you will need it.

All 3 levels use the same concept. For workout 1 you are doing Timed Super Sets, for workout 2 you do Ladders and workout 3 is always Circuit Training. After you do the warm up, it returns you to the menu and you choose which workout you are going to do. Once you finish the workout, it returns you again to the menu so you can do the stretch–or do a second workout (see my review for the Novice and Intermediate workouts). At the beginning of each workout, Mark demonstrates the exercises you will be doing. In the bottom right hand corner of the screen there is a timer and status bars so you can keep track of where you are in the workout. Along the top, the exercise you are doing (and the ones you have completed) are listed.

What I really like about YAYOG Vol 2 is that it is very different from his other programs, including YAYOG Vol 1. I did feel that the Vol 2 workouts are easier but still very effective and excellent. But different. YAYOG Vol 2 focuses more on functional exercises–flexibility, mobility, balance along with some strength. But it doesn’t seem as strength focused as many of his other workouts. I also didn’t get the same cardio effect I frequently get from his more advanced workouts. But that is because I wasn’t working as hard. During Circuit Training in the Advanced workouts even Mark says that the exercises are not about calorie burning or about muscle building–but about skill. So it does seem that he is creating something different in Volume 2. And I think that’s great because that adds more value to his body of work as a whole. There are a lot of ways to approach these workouts. Volume 1 remains the most advanced of his DVD workouts (the Advanced workouts in Vol 1, that is) so you could use Volume 1 as a final phase in your body weight strength journey and Vol 2 as the beginning with EFX in between. Or you could just mix them all up since they are all pretty unique–so some EFX, some Volume 1, some Volume 2, some Focus 15, some Bodyweight Plus–then do Mobility RX as your recovery day workouts. They would all work well together. And, I just have to add, EFX is still my absolute favorite of Mark’s workout collections.

Warm Up is 6 minutes long. This warm up is different from any other Mark Lauren warm up I’ve done this far. Very flowing compared to his other warm ups.

  1. Start in seated double kneeling position (on toes, butt on heels); rock torso forward and back
  2. Still in double kneeling position, raise bottom off of heels and raise both arms overhead, palms together and twist torso to the left, then to the right, then lower left arm to ground at side and do side stretch, do the same thing on the right, lower into child’s pose then lay on stomach, stretching straight arms in front of you; repeat 5x.
  3. Lay on back, hands under hips and legs raised about 6 inches off ground; circle both ankles
  4. Still on back but with hands behind head and knees bent, feet raised off ground, you will do hip circles (this is done kind of oddly with feet kicking around)
  5. Alternating scorpion kicks: lay on stomach and bend one knee and reach foot over to other side of body trying to touch toe to ground while keeping torso stable
  6. Get into lunge w/ back knee on ground, both arms raised overhead and palms together; twist torso side to side; reach arm toward the ground on same side as front leg while reaching other arm toward ceiling; repeat on other side of body
  7. Return to seated double kneeling position (on toes, butt on heels) and do head/neck circles.

Cool Down is 6:30 minutes long:

  1. Child’s pose
  2. Pigeon stretch
  3. Get into Z stretch (bring one heel in toward crotch, bend the other knee in the opposite direction so your other heel is near your bottom), grab front shin with same side hand and reach your other hand behind you, twisting your torso/spine and tilt head back to stretch neck
  4. In straddle stretch (sitting on bottom with straight legs spread wide) reach both arms forward; then reach left arm to left side grabbing foot, then reach right arm to right side grabbing foot; next reach right arm to left foot, grabbing outside of foot, then left arm to right foot, grabbing outside of foot
  5. Repeat 1-4 on other side of body

Novice: I remember when I did YAYOG Vol 1, the Novice workouts were below my fitness level, but I didn’t find them a waste of time. They were still solid workouts even tho they didn’t challenge me. They are great for beginners or someone returning to exercise after a long hiatus or an injury. I have never returned to YAYOG-1’s Novice workouts. So this time around, I decided to approach YAYOG Vol 2’s Novice workouts differently–which led to a revelation about how I can use the Novice workouts from both programs in the future. Rather than using them as my doubles workouts (and thereby wasting using time that could be used for more advanced workouts), why not use them as my Sunday recovery day workout? And rather than just doing one short Novice workout–combine all 3 into an hour long, recovery level workout. This turned out to be perfect! First, combining all 3 into a single session made it an overall more challenging workout tho still recovery level. And second, I needed recovery today. This past week I have been doing Cathe‘s new series Strong & Sweaty in combination with Bob Harper‘s Black Fire. Though they are both challenging programs the one that is tearing me up is Black Fire. I am in pain–everything has DOMS. Everything. When I got up this morning I did not feel like doing anything strenuous so these Novice workouts were very welcome. And having done it, it was perfect. I felt as if my entire body was worked well–but not overworked. I broke a mild sweat. Perfect recovery workout. I will definitely be doing this in the future. If you do the warm up and cool down, plus all 3 Novice workouts, that is 63 minutes. Perfect! Do the same thing with YAYOG Vol 1 Novice workouts and that is a 56 minute workout.

Timed Super Sets is 18:30 minutes long (31 minutes with warm up and cool down): This workout consists of 6 exercises done in pairs (or supersets). For each pair you do each exercise back-to-back for 20 seconds each and repeat 4x. You follow that pattern for each superset (so 3 times).

Superset #1:

  1. Short Back Step: take a small step backwards with right foot (as if doing a very narrow/short reverse lunge) and drop right knee to ground so your knee is parallel with the instep of your left foot, return to standing; you will stay on one side the entirety of a 20 second interval and for each 20 second interval you will alternate legs so that each leg is worked twice.
  2. Dirty Dog: these are simple hydrants–get on all 4s and raise and lower bent leg to side; you will stay on one side the entirety of a 20 second interval and for each 20 second interval you will alternate legs so that each leg is worked twice.

Superset #2:

  1. Dead Bug: lay on back with knees bent and feet raised off floor and straight arms raised to ceiling; extend left arm and left leg at the same time so that they are both 1-2 inches off the ground then return to start; you will stay on one side the entirety of a 20 second interval and for each 20 second interval you will alternate sides so that each side is worked twice.
  2. Side Crunch: lay on right side, body straight and right arm extended on floor in front of you, left arm behind head; crunch up, as if trying touch your top elbow to ceiling; you will stay on one side the entirety of a 20 second interval and for each 20 second interval you will alternate sides so that each side is worked twice.

Superset #3:

  1. Hip Twist: get into straight arm plank; roll your heels/hips from side to side while keeping torso stable
  2. Arm Swing: lay on stomach, legs straight and feet on floor, arms straight and stretched in front of you; swing straight arms around to legs, keeping arms straight and making a big circle with arms then return arms to start.

Ladders is 18:30 minutes long (31 minutes with warm up and cool down): This workout consists of 2 exercise complexes done in ladder format. Each pair is done first for 1 rep, then for 2 reps, then for 3 reps, then for 4 reps, then you go back down the ladder, so 3 reps, then 2 reps and you end like you began with 1 rep.

First Exercise Complex:

Long Kneeling Step Up Complex: start kneeling on both knees; take a long step forward with left leg so you are in a long lunge with back/right knee on ground, step forward bringing back/right knee up in front of you (Mark calls it Stork Stance), open right knee out to side opening the hip, return right knee to front then lower right heel to floor in front of left foot, return to knee to front of body and lower back into a deep lunge; this is one rep. You will do the ladder on each side of the body, so 1 rep on each side, then 2 reps on each side and so on.

Second Exercise Complex:

Arm Circles and Hip Circles: Do one rep on each side of the body, then 2 reps on each side of the body and so on.

  1. Arm Circles: start in straight arm plank and bring your left foot up to the outside of your left hand; circle your left arm from your foot all the way overhead and at top, rotate hand and bend elbow, dropping fist behind back to spine then reverse the circle; this is one rep
  2. Hip Circles: start on all 4s and keeping left knee bent, circle knee around forward then circle backward; this is one rep

Circuit Training is 14:30 minutes long (27 minutes with warm up and cool down). This workout consists of 4 exercises done back to back 4 times; each exercise is done for 25 seconds.

  1. Monkey Squat: start standing with hands behind head and squat w/ torso leaning slight forward, rock forward and fall onto palms lowering knees almost to ground then push back up into squat and stand
  2. Side Crunch: lay on right side, body straight and right arm extended on floor in front of you, left arm behind head; crunch up, as if trying touch your top elbow to ceiling; you will stay on one side the entirety of a 25 second interval and for each interval you will alternate sides so that each side is worked twice.
  3. Twist and Reach: get on all 4s and reach left arm underneath body to right side then reach left arm to the ceiling on left side of body; you will stay on one side the entirety of a 25 second interval and for each interval you will alternate sides so that each side is worked twice.
  4. Pillar Hip Twist: get into forearm plank and roll your heels/hips from side to side while keeping torso stable.

Intermediate: The Intermediate workouts take the Novice workouts up a notch. First, it takes some of the exercises done in Novice and makes them a bit more advanced. There are also new exercises. They’re all very good workouts. I found Timed Super Sets to still be somewhat beginner level. Ladders and Circuit Training were at the Intermediate level with Ladders being the most advanced of the 3 workouts. A great way to use these in the future is to combine Timed Super Sets with Ladders and/or Circuit Training for a longer and better workout. If you combine Timed Super Sets with Ladders that is a 62 minute workout. Combine it with Circuit Training that is a 57:30 minute workout. And since I didn’t find any of them terribly challenging, these could also be used as my Sunday workout when I pair two together.

Timed Super Sets is 25 minutes long (so 38 minutes long w/ warm up and stretch). This workout consists of 6 exercises done in pairs (or supersets). For each pair you do each exercise back-to-back for 20 seconds each and repeat 6x. You follow that pattern for each superset (so the pattern is repeated 3 times). I did not find this workout very challenging. It uses a few of the exact same exercises done in the Novice Phase and takes others and makes them slightly more advanced. But not enough to make this very challenging (for me at least). The biggest difference is you repeat each superset 6 times rather than 4 times. Now, I do feel like my body was worked well and I actually enjoyed it, but it didn’t challenge me. More of a recovery workout. Depending on how I feel about the other workouts in the Intermediate Phase, these may be Sunday recovery workouts, too, because I did enjoy this workout and I do not feel like I wasted my time doing it.

Superset #1:

  1. Monkey Squat: start standing with hands behind head and squat w/ torso leaning slight forward, rock forward and fall onto palms lowering knees almost to ground then push back up into squat and stand.
  2. Dirty Dog w/ Kickout: these are simple hydrants–get on all 4s; raise bent leg to side then kick leg out, bend it again and lower leg; you will stay on one side the entirety of a 20 second interval and for each 20 second interval you will alternate legs so that each leg is worked 3x.

Superset #2:

  1. Deadbug: lay on back with straight legs and straight arms raised to ceiling; extend left arm and left leg at the same time so that they are both 1-2 inches off the ground then return to start; you will stay on one side the entirety of a 20 second interval and for each 20 second interval you will alternate sides so that each side is worked 3x.
  2. Side Crunch w/ Legs Elevated: lay on right side, body straight and right arm extended on floor in front of you, left arm behind head, legs are kept together and raised about 6 inches off the floor; crunch up, as if trying touch your top elbow to ceiling; you will stay on one side the entirety of a 20 second interval and for each interval you will alternate sides so that each side is worked 3x.

Superset #3:

  1. Pillar Hip Twist: get into forearm plank and roll your heels/hips from side to side while keeping torso stable.
  2. Twist and Reach: get on all 4s and reach left arm underneath body to right side then reach left arm to the ceiling on left side of body; you will stay on one side the entirety of a 20 second interval and for each interval you will alternate sides so that each side is worked 3x.

Ladders is 24:30 minutes long (37 minutes long w/ warm up and stretch). Mark says there are 4 exercises but there aren’t. There are 3 exercises–or 3 exercises complexes, similar to how it is done in Novice Ladders. Each complex is done first for 1 rep, then for 2 reps, then for 3 reps, then for 4 reps, then 5 reps, then you go back down the ladder, so 4 reps, 3 reps and you end like you began with 1 rep. This time, instead of 4 reps, you will be working your way up to 5 reps, then back down to one rep.

This workout definitely seemed intermediate level (unlike Timed Super Sets). It challenged me and made me sweat. It’s not an advanced workout, but I felt it throughout my lower body. Very good workout.

First Exercise Complex:

Short Kneeling Straddle Step: Start in kneeling position; plant your left foot next to your right knee (not in front), heel is on ground, stand up and lift right knee in front of you, step out with your right leg (which is already raised) and lower leg so you are in a wide squat, raise leg and return to standing w/ knee raised, return to short kneel; this is one rep. You will do the ladder on each side of the body, so 1 rep on each side, then 2 reps on each side and so on.

Second Exercise Complex:

  1. A Frames: start in plank and bring left foot up beside/outside of your left hand, straighten your left leg, raising bottom in a pike, bend knee again lower left forearm to the ground; this is one rep. You will do the ladder on each side of the body, so 1 rep on each side, then 2 reps on each side and so on–before you move on to #2 of the complex.
  2. Windshield Wipers: lay on back, arms on ground in a “T”, knees bent at a 90 degree angle w/ feet off floor; drop bent left leg to left side as close to floor as possible, then lower right leg to follow it, then raise right leg back to start followed by left leg back to start; this is one rep. You will do the ladder on each side of the body, so 1 rep on each side, then 2 reps on each side and so on–before you return to #1 of the complex.

Circuit Training is 20 minutes long (or 32:30 w/ warm up and cool down). This workout consists of a circuit of 4 exercises done back to back 6 times; each exercise is done for 25 seconds. Like Intermediate Ladders, this workout is at a more at an intermediate level. I found it easier than Ladders, but more challenging than Timed Super Sets.

  1. Advanced Monkey Squat: start standing with hands behind head and squat w/ torso leaning slight forward, rock forward and fall onto palms lowering knees almost to ground then walk hands out until you are in plank, do one push up, walk hands back in, push back up into squat then jump.
  2. Side Plank Leg Lift: start in side plank and lift and lower top leg; or each interval you will alternate sides so that each side is worked 3x.
  3. Prone Twist and Reach: get into knee plank and reach left arm underneath body to right side then reach left arm to the ceiling on left side of body; you will stay on one side the entirety of a 20 second interval and for each interval you will alternate sides so that each side is worked 3x.
  4. Scorpion Kick: start in plank and pull left knee in under body (toward chest), kick bent left leg back so foot reaches toward ceiling then twist, reaching left foot toward wall at right side of body; alternate sides.

Advanced: This was a bit surprising. I expected the Advanced workouts to be a huge jump in level like they are in YAYOG Vol 1. These are more advanced than Novice and Intermediate level workouts, and they are all excellent workouts, but I was not nearly as challenged as I was in Vol 1. I had to really push myself in some of the workouts in Vol 1. Even tho I was challenged in Vol 2 workouts, it was different. I didn’t have any problem with any of the exercises. I got great workouts but I never really had to push myself. I found Circuit Training to be the most advanced of the 3 workouts.

Time Super Sets is 33 minutes long (45:30 minutes w/ warm up and cool down). This workout consists of 6 exercises done in pairs (or supersets). For each pair you do each exercise back-to-back for 20 seconds each and repeat 8x. You follow that pattern for each superset (so the pattern is repeated 3x). This workout was more challenging than the Intermediate level Timed Super Sets and I did find it a great workout–but I didn’t feel it was actually advanced. More advanced than Novice and Intermediate tho, and still an excellent workout, but I wasn’t horribly challenged.

Super Set #1:

  1. Advanced Monkey Squats: start standing with hands behind head and squat w/ torso leaning slight forward, rock forward and fall onto palms lowering knees almost to ground then walk hands out until you are in plank, do one push up, walk hands back in, push back up into squat then jump.
  2. Glute Hip Up: this is a one leg bridge; lay on back, bring one foot close to glutes (knee bent) and other leg raised straight to ceiling; raise and lower hips. You will stay on one side the entirety of a 20 second interval and for each 20 second interval you will alternate legs so that each leg is worked 4x.

Super Set #2:

  1. Dead Bug: lay on back with straight legs and straight arms raised to ceiling; extend left arm and right leg at the same time so that they are both 1-2 inches off the ground then return to start; you will stay on the same arm/leg the entirety of a 20 second interval and for each 20 second interval you will do the other arm/leg so that each side is worked 4x.
  2. Hip Drop: in straight arm side plank, raise and lower hips. You will stay on one side the entirety of a 20 second interval and for each 20 second interval you will alternate sides so that each side is worked 4x.

Super Set #3:

  1. Scorpion Kick: start in plank and pull left knee in under body (toward chest), kick bent left leg back so foot reaches toward ceiling then twist, reaching left foot toward wall at right side of body; alternate sides.
  2. Moon Walk: start in side plank with feet staggered, top leg in front; take 4 steps forward (torso remains stationary) while remaining in side plank by bringing back foot directly in front of front foot then take 4 steps back to start, you will remain on the sides of your feet the entire time. You will stay on one side the entirety of a 20 second interval and for each 20 second interval you will alternate sides so that each side is worked 4x.

Ladders is 40 minutes long (52:30 minutes w/ warm up and cool down). Mark says there are 4 exercises but there aren’t. There are 3 exercises–or 3 exercises complexes, similar to how it is done in Novice & Intermediate Ladders. Each complex is done first for 1 rep, then for 2 reps, then for 3 reps, then for 4 reps, then 5 reps, the for 6 reps then you go back down the ladder, so 5 reps, 4 reps, 3 reps and you end like you began with 1 rep. This time, instead of 4 or 5 reps, you will be working your way up to 6 reps, then back down to one rep.

This is a tough workout but more from a balance and endurance perspective. It is more advanced than the Novice and Intermediate level Ladders workouts, but I am not sure it qualifies as an “advanced” workout. It is a very good workout. I was working hard and so was Mark–he was breathing hard and sweating. This is a very functional workout. There is a lot of balance involved. Now, I have very poor balance due to having plates and screws in my heels but I did recently get some very good workout shoes (after seeing a podiatrist) that are actually aiding in my balance when working out. So I was able to perform all of the balance moves tho I was very challenged and wobbling–but so was Mark!  Another great YAYOG workout!

First Exercise Complex:

Side Kneeling to Straddle Step Complex: start in double kneeling position, place left foot out straight to left side, drop hands to ground and push up so you are standing on left foot w/ right leg raised and bent in front of you (Stork Pose according to Mark), cross right leg down in front of you so right heel taps floor on outside of left foot, raise right knee again into Stork Pose and drop into a straddle step (deep wide squat), raise back up into Stork Pose, return right foot to ground and shift down so your left leg is straight out to side and hands are on ground in front of you, raise torso and return to double kneeling; this is one rep. You will do the ladder on each side of the body, so 1 rep on each side, then 2 reps on each side and so on.

Second Exercise Complex:

  1. Saxon Tilts: start in straight arm plank and bring left foot forward so it is beside your left hand, raise torso so you are in a deep lunge w/ arms overhead; from this position, side-tilt torso left then right–this is one rep. You will do the ladder on each side of the body, so 1 rep on each side, then 2 reps on each side and so on–before you move on to #2 of the complex.
  2. Windshield Wipers w/ Straight Legs: lay on back, arms on ground in a “T”, legs raised straight to ceiling; drop straight left leg to left side as close to floor as possible, then lower right leg to follow it, then raise right leg back to start followed by left leg back to start; this is one rep. You will do the ladder on each side of the body, so 1 rep on each side, then 2 reps on each side and so on–before you return to #1 of the complex.

Circuit Training is 27 minutes long (40 minutes w/ warm up and stretch). This workout consists of a circuit of 4 exercises done back to back 8 times; each exercise is done for 25 seconds. This was the most challenging of the 9 workouts. It was an excellent total body workout that had me working very hard. I still didn’t find it as challenging as Advanced YAYOG Vol 1 workouts, but as I mentioned in the intro, Vol 2 workouts are different types of workouts.

  1. Peg Leg Squat: stand w/ arms straight out in front of you, feet hip width apart, lower hips/bottom down into a deep squat and while in the squat, raise one leg slightly off floor and bring leg behind you, dropping knee to floor so you are in a narrow lunge then raise knee and return to the squat position–the entire time, keeping hips lowered, when both feet are parallel again, stand up; alternate sides.
  2. Scorpion Kick w/ Push Up: do one push up then pull left knee in under body (toward chest), kick bent left leg back so foot reaches toward ceiling then twist, reaching left foot toward wall at right side of body; alternate sides, doing a push up between each kick.
  3. Short Kneeling S Reach: kneel so that left foot is flat on ground while right knee is beside left heel, hips pushed back, arms are spread wide and straight in “T’ position; from this position, reach one hand overhead toward the opposite shoulder while reaching the other hand downward behind you to the other shoulder (as if you were doing a tricep stretch w/ one arm and bringing the other arm up to meet it)–so you arms are in an “S”; keep alternating arms while maintaining the kneel. You will kneel on one side the entirety of a 25 second interval and for each interval you will alternate legs so that each leg is worked 4x (in the kneeling position that is–the arms alternate throughout every interval).
  4. Starfish Hip Drop: start in straight arm plank and roll heels to side so you are in a side plank with arm reached overhead, lower hips to floor, raise hips and and return to straight arm plank, do one push up and roll heels to other side and repeat; continue alternating sides.

Bodyweight Plus 42 minutes long. Bodyweight Plus is the bonus workout included with YAYOG Vol 2. Mark suggests using this workout on your rest days. I was very excited to try this workout and I did it on my rest/recovery day (Sunday). It was not an easy workout! But I didn’t expect it to be. His “recovery” workouts on Mobility RX are downright painful! This wasn’t painful but it was work! And it is very different from Mark’s other workouts in many ways. First is production. There is no menu on this DVD. You pop it in the DVD player and the workout starts. When the workout ends–it just starts over again. A constant cycle. There are no graphics, no anatomy lessons and he doesn’t even spend much time on form demonstration. He does demonstrate some of the exercises but not in the same detailed manner as he does in all of his other workouts. The set up for this workout is kind of cool. It starts with a completely black set and Mark is dressed entirely in white workout clothes–even down to his socks and shoes. After you complete the warm up, the screen splits into half black, half white and Mark walks over to the other side of the screen to the completely white side but now he is wearing all black workout clothes. Sometimes after you complete a stack the screen splits again and Mark walks over to the other side–and each time he is wearing the opposite color clothes as the set. Pretty cool!

Now for the actual workout. It is set up in what Mark calls “stacks.” These stacks are a flowing series of exercises and it can get a bit complicated. All of the stacks are similar. They build on one another and also evolve and change, so that the final stack is completely different from the first stack, but it changes gradually. Your first stack is your warm up. You will repeat each stack several times before moving on to the next stack. Though Mark does move through the exercises at a controlled pace and with great form (as he always does), this workout moves at a faster pace than his others with little to no rest. I was dripping sweat onto my mat with little time to mop my face up with a towel or get a sip of water

  1. Warm up Stack: Lay flat on back, legs straight and feet flexed, arms overhead w/palm and back of hand together. Roll onto stomach, push up into straight arm plank then to quadruped (on hands and toes w/ knees bent). Drop to knees and raise up to kneeling, sit bottom on heels, raise back to kneeling, extend one leg in front of you into kneeling lunge, raise arms overhead, lower arms, return to raised kneeling position, sit bottom back on heels, return to quadruped, then to plank, back onto stomach with arms and legs extended then roll back onto back. You are back to starting position.
  2. Stack 2 is the same as stack 1 except he adds a hip up the the very beginning. So you start laying in your back, bend one knee, keeping foot on ground and raise the other leg to the ceiling. Push hips up 4 times, then continue on with the stack.
  3. For the 3rd stack he adds straight lunges. Do the stack exactly as laid out in Stack 2 except now when you are in the kneeling position you do 4 pendulum lunges; these lunges are so deep that your knees tap the floor. The rest of the stack continues on just like Stack 2.
  4. For this stack you do everything just like Stack 3 except you replace the glute hip ups with Supine Twists. For a Supine Twist get into straight arm plank; roll your heels left then roll them right; do this 4 times. The rest of the stack continues on as in Stack 3.
  5. For Stack 5 you replace the kneeling position with a kickout; while in quadruped, keep one hand on ground, place opposite foot flat on ground and bring other leg underneath body to kick out; from kickout, transfer to kneeling lunge and continue the rest of the stack the same as Stack 4.
  6. For Stack 6, you will replace the Supine Twists with Moon Walk; so now the Stack starts in side plank with feet staggered, top leg in front; take 4 steps forward (torso remains stationary) while remaining in side plank by bringing back foot directly in front of front foot then take 4 steps back to start (you will remain on the sides of your feet the entire time), rotate body into quadruped and continue the same as Stack 5.
  7. For Stack 7 you will replace the straight lunges with Romanian deadlifts. After the kickout, you will end in a kneeling lunge just like you have been but this time you will stand with feet together and hands/arms overhead, hinge at the waist, pushing hips back; do 4 reps then return to kneeling lunge and continue the stack as it was done in Stack 6.
  8. For Stack 8 you will replace the Moon Walk with hip circles. Instead of starting in side plank, now you start on hands and knees, extend one leg out diagonally and circle straight leg (big circles); circle 4 times in each direction; go into quadruped and continue stack the same as Stack 7 with the kickout.
  9. For Stack 9 you will replace the kickouts with Scorpion Kicks; so after hip circles, you go into quadruped and kick one foot up and over behind you until it is on the ground and the same side arm reaches overhead while the other leg will be extended straight; when you come out of the Scorpion Kick, you go directly into the kneeling lunge and continue the stack just as you did in Stack 8.

Cool Down is 4 minutes. 1. Start laying on back with arms wide in T position, knees bent, feet on ground and knees wide; rotate both knees to same side until they touch the ground; alternate sides. 2. Get into double kneeling position, toes flat on ground and bottom on heels; twist torso to side so you are looking behind you, grabbing your heel; then come down in a child’s pose but torso is stretched in the opposite direction that you just twisted and arms are reaching away from body; alternate sides. 3. Bend right knee in front of you (as if you were about to do pigeon pose) and place your left knee behind the ankle of the right leg, drop forearms to ground and push hips back and to the right; repeat on other side of body.

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