SIMPLEX: Muscle – Phase 3 “Workout B” (Ballistic Focus) You cannot view this unit as you're not logged in yet.
9 thoughts on “SIMPLEX: Muscle – Phase 3 “Workout B” (Ballistic Focus)”
Workout B in this Phase is an A1-A2 superset or is there a missing A3 exercise?
Hi Paul – You’re correct.. It’s an A1-A2 superset. There is no “A3”. -Chris
Is there a description of the dead bug exercise? If not, should I just go with one of the variants I see on YouTube?
Hi David – check out this YouTube video that I filmed a few years back. Nothing’s changed in this – https://youtu.be/p99MFeWAeGA
Confused about the ladders:
Is the intent:
2 Clean & Push Presses
2 2H Swings
4 C&Push Presses
4 2H Swings
2-4-6 reps of C&PP
2-4-6 reps of 2H Swings
Or something else?
Would like to reiterate the suggestion of having a video of at least one pass of the entire workout to reduce the need for these types of questions
Hi David – Sorry for the confusion.
The former is correct…
2 C&PP + 2 Double Swings, park the KBs, then…
4 C&PP + 4 Double Swings, park, then…
6 C&PP + 6 Double Swings, park…
and then start again from 2
My knee is actually starting to feel better so I will film a video and have it up tomorrow for sure.
I need a clarification on the dead bug.
Are we keeping our tailbone up throughout the movement…only going as far down with the leg that our tailbone stays elevated? Or are we only focusing on keeping it up in the high/neutral position?
Hey Keith – Focus on keeping your tailbone off the ground THE ENTIRE TIME. So there will be a reflexive abdominal contraction even on the “leg down” position. Essentially what this is teaching is keeping “hollow” for the whole exercise.
Thanks Chris. I definitely felt the difference!