here is the outline of the 4X7 program
Intu flow everyday as warmup and prep for movement
FlowFit®® as primary method for GPP
prasara for working on the lower body issues muted hip flexor function in the frontal plain and over tight hams the test for efficacy will be the four corner balance drill (leg hight and RPD)
I will be using re-set methods throughout the program
FlowFit®® will be my moderate and high intensity. my goal with FF is to get to one round in under a minute (25 rounds) with an RT of 7-8, I want to keep the RT at 7-8 so I will double my time and compress rest periods as I go so the FF so I am looking at 50 min total work time FF (I may be setting the bar too low with 2 min rounds, I will find out in my first couple of workouts and adjust accordingly).
I will use flock of pigeons to cobra to camel (modified caterpillar type movement for my low intensity day, and perhaps as a cool down on higher intensity days to address the hip flexor/hamstring issues,
My no intensity day will be Intu-Flow® and walks, first thing in the morning and post meal (the weather is slowly starting to warm up and I am looking forward to this)
-to anyone who reads this sorry for the blog dump I do my workouts in a paper notebook and transfer to computer when I have time-
Monday (mid intensity)
Intu-Flow® basic level slow concentrating on recovering ROM
Overhead circles seem tight
25 rounds in 50 min (1 R every 2 min)
RPD 3-4 (old residual tension in legs bleeding over into knees a bit)
Underestimated my ability a bit, seemed too easy, will shorten rest periods for the rest of the program.
Intu-Flow® basic lev
Overheads tight again did AIS pectoral routine and returned to arm circles, noticeable increase in ROM after. (I will have to find posture in Prasara to address tightness in pecs, and integrate it into low day routine).
25 rounds in 37.5 min (1R every 1.5 min)
RPE 6-8 (8in the last 8-10 rounds)
RPT 5-7 (form degraded a bit when I pushed to get through rounds)
RPD 3-5 (tension in knees made breathing squats a bit challenging, might have to back off them a bit until after I see massage therapist)
Pace was challenging made me push harder.
Vibration between rounds
Felt good overall DOMS in legs from yesterday, did vibration for a few minutes before Prasara.
Flock of pigeons flow from sleeping warrior at the end of FOP I transition into cobra slowly concentrating on maximum ROM in the hips to cobra to downdog to cobra again I draw up the knees and begin camel. I am still trying to make this smooth (especially the end) but I found it so enjoyable I lost track of time. It was 6:30 before I knew it. I finished with corpse pose and square breathing for roughly 5 min.
Walked roughly 2 miles
everything feels pretty smooth (backed down to basic level IF after NU, to really concentrate on what I think I was kind of phoning in before)
On my low days I am going to eliminate the breathing squat portion of the FF program due to the knee issues mentioned previously, to give that part of my body one more day to recover (I will drop and do the low FF portion then stand between rounds)
During 4cbd felt much less tension in my hip flexors and quads no real height difference but not as much tension at the same heights.
I don’t know if it is my messed up work schedule (overnights during the week and normal during the weekend) in conjunction with this 4X7 or what, but my energy levels are wonky, I slept 12 hours last night, and I am probably going to take a long nap later, I feel like I got run over by a truck. On the bright side I feel like I have this program pretty dialed in now.
Began going up in sophistication a bit (kept the legs at basic level)
Back to FOP with cobra, DD and camel again my hips feel looser, but other then increased relaxation in the poses and movements I am not yet seeing much difference, I think I will do a full cycle of Prasara work after this 4X7 is done, besides I need to work on cleaning the slate a bit more anyway. Energy levels have been weird all weekend, I slept most of yesterday.
Intu-Flow® (inter ,Legs at basic)
Feeling lots of lower back releases and general crunchiness in the hips
Walk 1.5 miles
4CBD felt about as good as it ever has as far as keeping the leg raised, usually burns in the quads and hip flexors when the foot is raised above 2.5 ft I was at about 3 ft and it felt pretty good.
Motivation low today feeling tired but otherwise session went well felt better after as usual. Legs felt good today in the sense that they seemed to have a bit more mobility so it made the overall work easier in the lower positions. I stayed with the reduced breathing squat today also.
Had some releases in my upper back (didn’t know I had issues there but I will take what I can get)
Exertion was high but I felt I was reaching a second wind faster overall this was probably the best high intensity day so far.
Felt some residual tension in legs from yesterday
FOS with add-ons
Felt great; both sit bones are pretty close to the ground in pigeon pose and I feel like my ROM is finally opening up in the movement from sleeping warrior to cobra, feels weird (not bad) but I am going through the whole motion without hips and hams being super shakey and tight.
Did pretty much nothing today
Worked some of the advanced coordination movements after the intermediate haven’t done them in a long time need more work.
FlowFit® (limited breathing squat)
Energy levels feel good, didn’t get out paced half way through I shortened the rest periods to a minute and actually finished, I will try shortening them tomorrow and see what happens when I have the breathing squat added in.
Stuck with the intermediate level even with the lower body, still cant quite raise legs to waist level without pinching/burning but my leg is higher.
Tried shortening recovery time and adding in breathing squat, bad idea, lost track of breathing around round 10 and taking the full minute to complete the round no recovery increased the recovery time around round 12 back to what it was before (1round every 1.5 min)
Something I have noticed is that when my static ROM increases my dynamic ROM is close behind, I was playing around with my heavy bag after Intu-Flow® and my kicks seemed to be higher then usual with more control at lower levels.
Felt tight today not sure why it was taking longer for my hips and legs to “surrender” to the tension.
Lots of crunchiness in hips when doing lumbar infinites and pelvic circles.
I held my foot at hip level today just pinching no burning cool.
More crunchiness I seem to have reached a new threshold with the 4CBD hip level is the new point above that and the discomfort starts I tried to bend over to grab the foot, bad idea changed the tension in the hip, I will have to be more patient.
Flow fit (reduced breathing squats)
I did the rounds in a minute with time to spare did chug and shimmy between rounds. My transitions from low squat to spinal rock are feeling good (my squat position is deeper) I just need to work on getting more forward movement so I don’t have to use my hands.