How To Use This Program

This 5-day course centers around movements and training structures that may (or may not) be new to you. Here’s how we recommend using this course:

1. Set aside time to practice. We recommend starting Day 1 at the beginning of the week, and taking one day of rest between each training day. (For example, this could mean training Monday, Wednesday, and Friday).
2. Familiarize yourself with the course structure. See the tabs above? Check out the next tab to learn about the structure and terminology we use in this course.
3. Be patient with yourself. Many of these movements might be different from what you’ve done in the past. Don’t get too frustrated if things feel awkward or uncomfortable. Just take your time with the movements and learn from your experiences this week.

Ready to jump into your training?

Go to Training Day 1

In each day of this program, you’ll see the session broken into the following parts:

• Prepare–This is the warm-up for the session, and an opportunity to check in with how your body is feeling.
• Practice–This is where we will emphasize learning the movements and skills presented for the day.
• Play–Play is when you take what you’ve practiced and mindfully explore the movements.
• Pressurize–Here is where we will take the movements we’ve practiced and ramp up the intensity. This part of the session will feel most like a “workout.”
• Ponder–At the end of each session, you’ll take some time to reflect on how things went and how you feel.

Training Day	Prepare	Practice	Play	Pressurize	Ponder
Day 1	✔	✔		✔	✔
Day 2	✔	✔	✔		✔
Day 3	✔	✔		✔	✔

Be prepared for some awkwardness and that will prevent any undue frustration. Most of this program isn’t about making yourself tired or “crushing the workout.” Instead, it’s about learning what you need, and doing what you need, to improve how you move and control your body.