Phase II/II is an six-week excerpt from the ‘Curves Ahead’ (courbes à venir) program for increasing lower body, posterior chain and upper body strength. The program’s overall goal is building and accentuating the female form (men will also benefit immensely) with an ancillary emphasis on improving isometric capacity. Hot vinyasa yoga sessions (hot preferred, although not-hot is ok) are integrated into the weekly schedule with progressively increasing frequency. As the deload period before CaV II/III approaches, lifting sessions become less frequent and yoga becomes more so. The challenging finale of II/II is a flurry of 5 consecutive days of yoga. Apply the strength, power and control you’ve developed weight training to purposeful and precise movement. Develop mental resilience, muscular flexibility and strength by enduring static yoga positions (isometrics) with the acute fatigue from a recent leg workout. Not to mention its numerous stand-alone benefits of, you’ll learn to practice yoga as a valuable counterpart to weight training.
Day 1: CaV 2.2A: Quadriceps, Glutes, Hamstrings & Core
Day 2: Rest & CaV 2.2M: Daily Maintenance
Day 3: CaV 2.2B: Hamstrings, Glutes, Quadriceps & Core
Day 4: CaV 2.2C: Upper Body Push-Pull
Day 5: Rest & CaV 2.2M: Daily Maintenance
Day 6: CaV 2.2D: Quadriceps, Glutes, Hamstrings & Core
Day 7: CaV 2.2M: Daily Maintenance & Hot Vinyasa Yoga
Continue reading 6-Weeks of Posterior Chain Power. An excerpt from ‘365 jours de courbes à venir: 365 Days of Building and Accentuating the Female Form.
Check in with your posterior chain daily by performing one of these two maintenance routines, preferably in the morning. Perform each as a circuit, only resting at the end. The circuits in CaV 2.2M are the daily maintenance workouts from Phase II/II of ‘Curves Ahead’ (courbes à venir), a program for increasing lower body, posterior chain and upper body strength.
General inactivity and prolonged sitting in particular deactivate the glutes. The glutes are large and powerful hip extensors. When they are underactive, inactive or dysfunctional other smaller and more injury prone muscles pick up the slack. To put it simply, your glutes are far more than just glorified chair cushions.
Check in with your posterior chain daily by performing one of these two maintenance routines. Perform each as a circuit, only resting at the end. Courves a venier 2.2M consists of 3 bodyweight routines for mobilization and activation, preferably done in the morning before the work day or a long bout of sitting.
Continue reading Courbes à venir 2.2M: Daily Maintenance