Let's take a few minutes to review some notation and formatting so that you understand what's being asked of you throughout your program. We're going to dive into what a typical workout looks like so you know what all of the numbers mean, how to add results, and more.

Every exercise in your program has a video with it so you can always watch that for instructions. Some exercises might sound familiar, but I encourage you to watch the attached video at least once, even if you think you know what it is. There are infinite ways to do an exercise and you'll see I always have something particular in mind! Do note that technique can vary from person to person, so your version of an exercise might not look exactly like the video.

For each movement, you'll see something like: 3 x 6-8 2 x 10-12 5 x 5 10 x 2 Etc. There are several popular conventions but we write our programs as: SETS x REPS. So 3 x (10-15) means 3 sets of (10-15 reps) per set. After the set is complete, you’d then take a rest.

We prescribe intensity as either RIR (reps in reserve) or RPE (rating of perceived exertion). RIR simply asks: "how many more COULD you have done before your technique began to fall apart?". 3 x (10-15) @ 3-5 RIR means 3 sets of 10-15 reps, adjusting the exact number of reps or loading so you leave 3 to 5 reps in reserve. Naturally, 0 RIR would mean you push to complete failure without compromising form! For some exercises, it makes more sense to program in terms of RPE, which asks the question "how tough was that on a scale of 1-10"? 10 is max effort. That said, you will usually see RIR showing up throughout our programming.

Tempo refers to the pace or speed of an exercise. Sometimes we want to go down slowly and up fast. Sometimes we want to pause. Luckily we have numbers to help describe the pace we're looking for in each direction! .. 3 x 6-8 @ 4121 tempo, RIR 1-2 That means 4 second eccentric (descent) 1 second pause at the bottom 2 second concentric (asecent) 1 second pause at the top We also will use "X" to tell you to explode/move as fast as possible If you don't see a tempo specified for an exercise, you can generally assume we mean "at a comfortable pace where you demonstrate good control throughout the full range of motion".

For several reasons, we usually don't prescribe exact rest periods. You may see rest "windows" (like 30-60sec) but a general "rest as needed" approach works really well. If you are the type of person that finds themselves doom scrolling on their phone between sets- I recommend using the timer on your phone. Your exact "need" for rest periods will vary depending on many factors so we don't put an overly specific number on it. We do find that it's worth paying attention to the clock periodically to understand how your body works and make sure you're not accidentally rushing through a workout too fast or spending more time than than you really need. The attached video has 14 minutes of content if you really want to dive in, otherwise stick with the "rest as needed" approach described above!

Sometimes you'll see an exercise with just a letter next to it like this A) Squats B) Push-ups C) Bicep Curls We can also group exercises together into things called "supersets" or “circuits” like this A1) Squats A2) Push-ups A3) Bicep Curls In a circuit, multiple exercises are grouped together and are asked to do 1 set of each exercise before starting the circuit over again for the prescribed number of rounds. A superset is just gym-speak for a 2 exercise circuit. It means to alternate back and forth between the two exercises. ------------------------------------------------------------- Generally, supersets and circuits are pretty simple, but they may have special instructions about rest/structure. If you don't see special instructions, our usual best practice of "rest as needed" applies here as well. DO NOT assume that you need to rush back-and-forth through a superset / circuit - take your time unless noted otherwise. If your gym set up doesn't allow for a superset/circuit to be executed as written, you might have to use your best judgement when making changes. Ask for help if you need it, but know that making adjustments to supersets is usually not a big deal. These are often programmed with convenience / logistics in mind and can be edited as needed. On that note, if you see an opportunity to create your own superset ("hey, I could do those two together since these machines are next to each other") feel free to give it a go and/or ask for guidance.

In some cases, you might have to deviate from the plan a bit. For example, if you are doing kneeling push-ups for 3 x (10-15) @RIR 3-5 but after 15 reps you can still do 10 more, prioritize the intensity even if it means going out of the suggested rep range. In other words, if doing 25 reps gets to an RIR 3-5, that's totally fine. Next time, adjust to make the movement more/less challenging (form modifications, changing weights, etc) to hit the target rep range or duration. If you're scratching your head about what to do, message me. In the end, the priority is getting the intensity right. Exact weight, reps, time etc, is always secondary!

If you want me to review your form on an exercise or you simply want to upload the video for your own records (highly recommended), you can do that by recording via iPhone and texting/emailing to me. I store them internally on my computer and I will never share them without your permission. A word of advice- trim your videos to the minimum possible length to speed upload and response time. I encourage you to upload a video for most new exercises that you aren't extremely practiced at. Especially when we first start working together, it's very common for clients to bring in old movement habits that may need to be redirected over time. Video helps me to catch little things that may be holding you back.

As always, please feel free to reach out to me with any questions or concerns regarding programming. While email is great for more long form discussion, it is not as immediate as calling or texting me on my mobile. I want all of my folks to have a great understanding of the programming and why we're doing each of the movements- so please don't hesitate to reach out! Email: quinton@newpaceperformance.com Call/Text: 217-371-9058.

360 Breathing Introduction & Explained

CARs Explained

PAILS & RAILS Explained

Quadruped Posterior 360 Breathing

1 x 2:00

Couch Stretch

1 x 2:00

Segmental Rolling

1 x 10

Lumbar Spine Quadruped CAR

1 x 10

3 minutes of one of the following modalities: -Row Erg -Ski Erg -AirDyne Bike *This should be performed at a 5/10 effort. This is simply to get some blood flow and get you warmed up gradually.

Posterior Hip Capsule Stretch

Internal Rotation PAILs & RAILs

1 x 2:00

PVC Side Bends

1 x 12

Barbell Deadlift

10, 8, 8, 8 @ 45, _ , _ , _ lb

Animal Flow: Crab Reach

4 x 10

Low Hold KB Cossack Squat

3 x 10

Full ROM Side Plank Bridge

3 x 6

Seated Leg Extensions

3 x 15

Seated Leg Curls

3 x 15

Lumbar Spine Quadruped CAR

1 x 10

Segmental Rolling

1 x 10

Couch Stretch

1 x 2:00

Quadruped Posterior 360 Breathing

1 x 2:00

3 minutes of one of the following modalities: -Row Erg -Ski Erg -AirDyne Bike *This should be performed at a 5/10 effort. This is simply to get some blood flow and get you warmed up gradually.

Lateral Line Stretch

1 x 1:00

Tall Kneeling Spine CARs

1 x 8

Quadruped Shoulder CARs

1 x 8

Reaching Seated Cable Row

3 x 10

Single Arm Tea Cup Rotations

3 x 5 @ 2.5 lb

Dumbbell Bench Press

3 x 12

Dumbbell Seated Cuban Rotations

3 x 10

Long Seated Single Arm Rotating Pulldown

3 x 10

Decline Bench Knee Tucks

3 x 10

Lumbar Spine Quadruped CAR

1 x 10

Segmental Rolling

1 x 10

Couch Stretch

1 x 2:00

Quadruped Posterior 360 Breathing

1 x 2:00

If utilizing today as a rest day- a good goal to shoot for is 7,000 steps to ensure we are still getting plenty of movement in. If choosing to do cardio, you can choose from the following options: -Zone 2 effort of choice -Submax effort cross training -Animal Flow/Virtual Yoga (See below)

20 min Animal Flow 2.0

1 x 20:00

Quadruped Posterior 360 Breathing

1 x 2:00

Couch Stretch

1 x 2:00

Segmental Rolling

1 x 10

Lumbar Spine Quadruped CAR

1 x 10

3 minutes of one of the following modalities: -Row Erg -Ski Erg -AirDyne Bike *This should be performed at a 5/10 effort. This is simply to get some blood flow and get you warmed up gradually.

Posterior Hip Capsule Stretch

Seated Knee CARs

1 x 2:00

Calve Raise with Big Toe Extension Emphasis

1 x 20

Heel Elevated Barbell Back Squat

10, 8, 8, 8 @ 45, _ , _ , _ lb

Balance Assisted Slider Reverse Lunge

3 x 8

Single Leg Deadlift to Knee Drive

3 x 10

Horse Squat Stance

3 x 0:30

Banded Nordic Hamstring Curls

3 x 4

Half Kneeling Transverse Rotations

3 x 10

Lumbar Spine Quadruped CAR

1 x 10

Segmental Rolling

1 x 10

Couch Stretch

1 x 2:00

Quadruped Posterior 360 Breathing

1 x 2:00

3 minutes of one of the following modalities: -Row Erg -Ski Erg -AirDyne Bike *This should be performed at a 5/10 effort. This is simply to get some blood flow and get you warmed up gradually.

Prone Loaded Shoulder CARs

1 x 8

Tall Kneeling Spine CARs

1 x 8

Quadruped Shoulder CARs

1 x 8

Half Kneeling Landmine Press

3 x 10

Cable Loaded Supine Roll Ups

3 x 10

Incline Fly Press

3 x 12

Side Plank Reverse Dumbbell Fly

3 x 10

Bench Supported Single Arm Cable Row

3 x 10

Glute Ham Raise Isometric

3 x 10

Lumbar Spine Quadruped CAR

1 x 10

Segmental Rolling

1 x 10

Couch Stretch

1 x 2:00

Quadruped Posterior 360 Breathing

1 x 2:00

If utilizing today as a rest day- a good goal to shoot for is 7,000 steps to ensure we are still getting plenty of movement in. If choosing to do cardio, you can choose from the following options: -Zone 2 effort of choice -Submax effort cross training -Yoga/Pilates Group Class