zdorovye -- I don't know where this should go

[malavi]

I would like to ask a question about Coach Sonnon's Zdorovye tapes.

I am a 32 year old lawyer living in Toronto, with a history of lower back (herniated disc) problems. As I am a former athlete (tennis) and work out reguarly (weights and aerobics), I am nevertheless in reasonable shape (although I need to lose about 15 ibs.) and am reasonably flexible.

I recently purchased your set of Zdorovye videos and have started with your first one (I have not viewed the later ones yet). I had a question that is not answered in this video -- how many repetitions/circles should I be doing for each movement or each body part? I started with assuming it should be 10 but I have noticed that it takes me about an hour to complete all of the movements suggested on the tape which may be too much.

As I have not had much difficulty in performing the circles, should I progress to your other tapes (as I am assuming that perhaps more and more of the different movements will become integrated and combined)?


My apologies if these questions have been asked before but I just joined today and the huge volume of discussions is intimidating right now and will take me much time before I can peruse all of them.

Thanks in advance.

[Scott Sonnon]

Nadeem, welcome again to CST.

When you have time read Mobility Training and Dynamic Flexibility (http://www.circularstrengthmag.com/forum/viewtopic.php?t=436).

The short answer is about 3-5 reps/joint both directions. Your entire dynamic range of motion (DROM) program need not take any longer than 25 minutes.

If not for maintenance training, your circles should sophisticate into (cardinal) infinities, diagonal (infinities), clover leaves (two crossed infinities) and so on.

[Charlie McCarthy]

Hey Coach,
Taking for instance neck or cervical infinities: would a clover leave entail possibly a front/back-left/right cervical infinity? For example one goes from
1)left side circle starting foward coming back to center
2)frontal circle moving from right to left coming back to center
3)right side circle starting foward and coming back to center
4)back circle starting from the right going back to the eft and ending in the center
5)reverse movement

Sorry about the terminology but I don't have my Z book in front of me but is this the gist of clover leaves. OOOOOOOOO :shock: :D I'm excited.

Charlie

[Scott Sonnon]

That's one Clover Leaf, yes. Then there are the diagonals.

[Charlie McCarthy]

Looks like I've got some exploring to do

Thanks 8)