Feeling Is Understanding: Phase 1
Pentalpha
Functional Training, Functional Fitness, General Fitness, Wrestling, BodybuildingTHIS PROGRAM IS FOR ANYONE:
- New to any kind of exercise modality.
- Wanting to improve their Athletic performance in ANY SPORT.
- Looking to improve their health through corrective exercise.
- Interested on putting on muscle more quickly.
- Desiring to experience improvement in their strength.
- Wanting to break past lifting plateaus.
- insecure about their lack of experience, technique and form in a gym environment.
- Who has fears around lifting weights due to potential risk of injury from incorrect form or posture.
This course is basically a prerequisite to any strength training program on the market because it educates the begginer, Novice, and even advanced athlete about EXERCISE MINDFULLNESS via:
- Awareness of muscular activation through feeling.
- How to use FEELING as a tool for UNDERSTANDING correct posture/form in performing ANY KIND OF MOVEMENT
- How using FEELING becomes UNDERSTANDING as a self taught feedback loop to confirm correct form through what now becomes an intuitive process.
- Intuitive knowing of perfect form opposed to cues commands or confirmations from outside sources.
- Self Empowerment
A
Map - [FIU]: Welcome To FIU Phase 1.
B
MAP - Soft Tissue Rolling/lower + Upper Body - MAP
C
MAP - Dynamic Warmup - LOWER BODY MOBILTY - MAP
D
MAP - Upper Body Mobilty Cicuit
E
Map - 5min HIP/LEG/CORE Mobilty Warmup
3 x 10 @ 10
F
Map - [FIU]: Breathing Through Exercises For Maximal Strength + Form (How to)
G
Map - FIU: Intro to Understanding Lower Body Movements Pt 1
H
Map - FIU: Innititating Movement Via Hip Hinge Pt 1
I
Map - FIU: Innitiating Pelvoc Tilt/hip Hinge Via Cat/Camel Exercise
3 x 20
J
Map - [FIU]: Glute Bridges Off Swiss Ball
3 x 20
K1
Map - [FIU]: Banded Skate Jumps Drill - HOW TO. (glute/core activation)
3 x 40
K2
Map - [FIU]: Squat Que Awareness Drill For Perfecting Form (How to)
3 x 10
K3
Map - Alternating T-SPINE Reach From SQUAT.
3 x 15
Conditioning
L
30sec On/30sec OFF X 10 Rounds
10 rounds 30sec x high knees in one spot. 30sec x rest 30sec x half burpee with no jump 30sec x rest. Total time should take 10min
M
Map - [FIU]: Perfect Plank: Pelvic Tilt Drill For Recuiting The Core Muscles.
N
Map - FIU: Tall Plank Drill For Core Activation Awareness. How to Perfect Plank.
0:04, 0:04, 0:04, 0:40
O
Map - " Y " Raise Using Bands. Shoulder Strength/Mobility Exercise
4 x 15
A
MAP - Soft Tissue Rolling/lower + Upper Body - MAP
B
MAP - Dynamic Warmup - LOWER BODY MOBILTY - MAP
C
MAP - Upper Body Mobilty Cicuit
D
Map - FIU: Properly Engage/Set Shoulder Girdle/Latts For Optimal Pulling. Improve/Balance Pressing.
E
Map - FIU: Setting The Shoulders For Optimal Dynamic/Static Pulling/Pressing Motions
F
Map - FIU: Upright Shoulder Rolls. Learning how to Set the Shoulder For Optimal Pressing/Pulling.
3 x 20
G
Map - FIU: ROW Exercise From a set Shoulder Postition: Latt/Shoulder Awareness. Proper Row Posture
3 x 20
H
Map - FIU: Upright "Y-Press" - Latt/Shoulder Girdle Engagement Exercise.
3 x 20
I1
Map - [FIU]: Pull-Up Drill: Leg Assisted E
3 x 15
I2
Map - [FIU]: Kang Squat - HOW TO - (Glute/Ham/Quad Activation Exercise)
3 x 15
Conditioning
J
For Time: JS/RUN/PC/ROW
For Time: 50-40-30-20-10 × Jump Squats 200-200-200-200-200m Run 25-20-15-10-5 x Dumbell Hang power clean at moderate to lighter weight. 200m row
K1
Map - Dumbell BICEP CURLS - From Standing
3 x 20
K2
Map - Side Plank From knee Position
3 x 0:45
K3
Map - [FIU]: Push-Up Drill: Wave Pushups for Full Range Of Motion Strength Building.
3 x 30
A
MAP - Soft Tissue Rolling/lower + Upper Body - MAP
B
MAP - Dynamic Warmup - LOWER BODY MOBILTY - MAP
C
Map - 5min HIP/LEG/CORE Mobilty Warmup
3 x 10 @ 10
D
Map - FIU: Intro to Understanding Lower Body Movements Pt 2
E
Map - FIU: Innitiating Proper Movement Via Hip Hinge Pt. 2
F
Map - FIU: Innitiating Pelvic Tilt/Hip Hinge
1 x 30
G
Map - FIU: Standing Pelvic Tilt Exercise For Innitiating Hip Hinge
2 x 20
H
Map - [FIU]: Lunge To Hamstring Stretch (hamstring elongation drill)
3 x 10 @ 10
I
Map - FIU: Hip Hinge/Pelvic Tilt Cues In a Single Leg Movement Pt 2
3 x 10 @ 10
J1
Map - [FIU]: Essentric Deadlift Tempo Drill For Glute/Ham/Core Activation (How To Demo)
3 x 10
J2
Map - TRICEP PULLDOWN - Using Band.
3 x 20
Conditioning
K
60sec On/60sec Off X 7 Rounds
Round 1,3,5,7: 60sec x shuttle runs [20-25ft sections] 60sec x rest Rounds 2,4,6 60sec x dumbell hang squat clean at moderate to lighter weight. 60sec x rest
L1
Map - [FIU]: Banded External Knee Drive Pullaparts
3 x 10
L2
Map - FIU: Low Plank Drill For Core Activation Awareness. Perfecting a Low Plank.
3 x 8 @ 0:40
A
MAP - Soft Tissue Rolling/lower + Upper Body - MAP
B
MAP - Dynamic Warmup - LOWER BODY MOBILTY - MAP
C
MAP - Upper Body Mobilty Cicuit
D
Map - FIU: Setting The Shoulders For Optimal Dynamic/Static Pulling/Pressing Motions
E
Map - FIU: Prone Shoulder Rolls
3 x 20
F
Map - FIU: Prone "W" Squeeze
4 x 0:30
G
Map - FIU: Prone "Y-Raise" Hold - How to/What to look for and Purpose For This Exercise.
5 x 0:20
H1
Map - [FIU]: Pull-Up ISO Drill: Strength Bu
5 x 0:20
H2
Map - [FIU]: Good Mornings (Glute/Ham/
5 x 10
Conditioning
I
14min Amrap: Bc/FC/SLJ
14min amrap: 80ft x backwards bear crawl (20ft sections) 80ft x Dumbell Farmer Carries at a challenging weight on your grip/shoulders/traps 20 x split lunge jumps (10 per leg) Push the pace on the carries as well as the SLJ if possible. Your shoulders + legs will start to fatigue on the backwards bear crawl but this is the intent. Video below shows single arm db Farmer Carry. Use one db in each hand for the workout.
J1
Map Single Leg Hinge with T-Spine Rotation
3 x 10 @ 10
J2
Map - PLANK ROWS at BodyWeight
3 x 10
J3
Map - 90-90 Hip Switch - Hip Mobility Exercise
3 x 10
Marlon Azurdia
Marlon Azurdia is a 3 x Crossfit Regionals Athlete, 2x Games Athlete and an extensive background in Football where he was at the top of the sport at the Junior Level, University, and later invites to try out for Several CFL Teams. Today he's a full time coach where he works personally and remotely with athletes and individuals ranging from amateur to professional.
