RED2
Jordan Collins
General Fitness, Mobility, Functional FitnessRED2 system is a unique series of movement patterns to (re)educate the body, improve dynamic range of motion, strengthen stabilizer muscles that emphasize body control & fluidity of movement.
This is almost a fully bodyweight based program (we utilize bands and medicine balls as well) that makes use of standing & ground movements that range from unique isometric holds done in highly specific sequences to extremely dynamic and explosive work.
The RED2 system is meant for athletes and fitness enthusiasts of all levels. Whether a beginner looking to add more mobility or an advanced athlete looking to reduce the risk of injury, this is the program for you.
Prep
A
RX 1 - 5
• Hold each position 15 seconds • Repeat 2x
Conditioning
B
RED2 Lunge Circuit
• Twelve minutes continuous movement • Front, Back, Side to Side (variations with twist at bottom and into T formation) further progressions of cossack
Conditioning
C
Fundamental Postural Holds
• Hold each position 15 seconds • Repeat 2x • Bridge • Bridge one leg • Table • Table one leg • Table crossover leg • Table leg under • Table leg over • Static swipe * to upright turn, to modified pushup (*Formation B, dynamic) • Plank ➜ Side Plank ➜ Bird Dog ➜ Superman ➜ Paratrooper
Conditioning
D
Formation A
Perform each movement: - 3 sets - 10 reps • Bridge Thrust • Table Thrust • Triangle Thrust
Conditioning
E
Formation 5
• Dolphin + Sphinx • Swimmer + Rocking Extension • Perform 3 sets x 30 seconds • Lateral Plane, L sit rotation, L sit middle swim (repeated from V sit & Butterfly position) • Perform 2 sets of 10 reps
Conditioning
F
Formation 4/Grace 1
• Perform 10 rotations to each side, repeat 3x / hold each stretch for 30-60 seconds • 1.1-1.3, 1.4-1.5, 1.6-1.7, 1.8-1.9
Prep
A
Dynamic Warm Up
Perform each movement 1x20 yards unless otherwise noted • Forward skip + arm swing • Backwards skip + arm swing • Side to side skip + arm swing (down & back) • High Knee Carioca (down and back) • Straight Leg Lateral Bound (down and back) • Skip-skip-lateral lunge (down and back) • Skip-skip- forward lunge + reach (down and back) • Skip-skip- calf sweep + twist • Skip-skip- elbow to instep + rotation • skip-skip- toe touch • Backwards run (down and back)
Conditioning
B
Torso Activation Circuit
• Cat/Camel • Cat/Camel offset arm/leg (L/R) • Kneeling reach to fold • Kneeling Reach - opposite shoulder/knee (L/R) • Elbow Plank Downward Dog • Downward Dog - opposite hand/opposite foot (L/R) • Scorpion (L/R) Perform 6 reps of each movement
Conditioning
C
Spinal Engine Circuit (Half Kneeling)
Half Kneeling: • Side Bend (L/R) • Twist (L/R) • Bend Reach (L/R) Perform 10 reps of each movement
Conditioning
D
Hurdle Mobility Series
• Step Over, Middle (L/R) • Double Leg Sweep • Duck Under, stay low Perform 2 sets of 10 reps for each movement
Conditioning
E
Crawling Series
• Bear Crawl • Lateral Bear Crawl Crossover • Spider Lunge • Crab Walk • Frog Jump Perform 2 sets of 10 yards
Prep
A
RX 1 - 5
• Hold each position 15 seconds • Repeat 2x
Conditioning
B
RED2 Lunge Circuit
• Twelve minutes continuous movement • Front, Back, Side to Side (variations with twist at bottom and into T formation) further progressions of cossack
Conditioning
C
Fundamental Postural Holds
• Hold each position 15 seconds • Repeat 2x • Bridge • Bridge one leg • Table • Table one leg • Table crossover leg • Table leg under • Table leg over • Static swipe * to upright turn, to modified pushup (*Formation B, dynamic) • Plank ➜ Side Plank ➜ Bird Dog ➜ Superman ➜ Paratrooper
Conditioning
D
Formation A
Perform each movement: - 3 sets - 10 reps • Bridge Thrust • Table Thrust • Triangle Thrust
Conditioning
E
Formation 5
• Dolphin + Sphinx • Swimmer + Rocking Extension • Perform 3 sets x 30 seconds • Lateral Plane, L sit rotation, L sit middle swim (repeated from V sit & Butterfly position) • Perform 2 sets of 10 reps
Conditioning
F
Formation 4/Grace 1
• Perform 10 rotations to each side, repeat 3x / hold each stretch for 30-60 seconds • 1.1-1.3, 1.4-1.5, 1.6-1.7, 1.8-1.9
Prep
A
Dynamic Warm Up
Perform each movement 1x20 yards unless otherwise noted • Forward skip + arm swing • Backwards skip + arm swing • Side to side skip + arm swing (down & back) • High Knee Carioca (down and back) • Straight Leg Lateral Bound (down and back) • Skip-skip-lateral lunge (down and back) • Skip-skip- forward lunge + reach (down and back) • Skip-skip- calf sweep + twist • Skip-skip- elbow to instep + rotation • skip-skip- toe touch • Backwards run (down and back)
Conditioning
B
Torso Activation Circuit
• Cat/Camel • Cat/Camel offset arm/leg (L/R) • Kneeling reach to fold • Kneeling Reach - opposite shoulder/knee (L/R) • Elbow Plank Downward Dog • Downward Dog - opposite hand/opposite foot (L/R) • Scorpion (L/R) Perform 6 reps of each movement
Conditioning
C
Spinal Engine Circuit (Standing)
Standing, Single Leg: • Side Bend (L/R) • Twist (L/R) • Bend Reach (L/R) Perform 10 reps of each movement
Conditioning
D
Hurdle Mobility Series
• Step Over, Middle (L/R) • Double Leg Sweep • Duck Under, stay low Perform 2 sets of 10 reps for each movement
Conditioning
E
Crawling Series
• Bear Crawl • Lateral Bear Crawl Crossover • Spider Lunge • Crab Walk • Frog Jump Perform 2 sets of 10 yards
Prep
A
RX 1 - 5
• Hold each position 15 seconds • Repeat 2x
Conditioning
B
RED2 Lunge Circuit
• Twelve minutes continuous movement • Front, Back, Side to Side (variations with twist at bottom and into T formation) further progressions of cossack
Conditioning
C
Fundamental Postural Holds
• Hold each position 15 seconds • Repeat 2x • Bridge • Bridge one leg • Table • Table one leg • Table crossover leg • Table leg under • Table leg over • Static swipe * to upright turn, to modified pushup (*Formation B, dynamic) • Plank ➜ Side Plank ➜ Bird Dog ➜ Superman ➜ Paratrooper
Conditioning
D
Formation A
Perform each movement: - 3 sets - 10 reps • Bridge Thrust • Table Thrust • Triangle Thrust
Conditioning
E
Formation 5
• Dolphin + Sphinx • Swimmer + Rocking Extension • Perform 3 sets x 30 seconds • Lateral Plane, L sit rotation, L sit middle swim (repeated from V sit & Butterfly position) • Perform 2 sets of 10 reps
Conditioning
F
Formation 4/Grace 1
• Perform 10 rotations to each side, repeat 3x / hold each stretch for 30-60 seconds • 1.1-1.3, 1.4-1.5, 1.6-1.7, 1.8-1.9
Jordan Collins
Jordan obtained his Masters degree specializing in biomechanics of human movement. He is currently the owner of Miami Speed Lab. Jordan has also created the PURE SPEED clinic and Dynamic Warm-Up System course. With 19 years of experience, Jordan specializes in athlete performance and is dedicated to helping clients of all ages/levels reach their goals, build confidence and stay injury-free.
Whether you are simply looking to increase your mobility and movement in everyday life, an athlete at the top of your game, or a fitness enthusiast that wants more out of their body; RED2 has the science-backed system you need.
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