Once you are comfortable with part 1 and have added part 2, the next step in your pre-development phase of DMC is to take it up a notch. Part 3 of " In Search of Power" is a considerable jump ahead and we'll follow with part 4 of the DMC training session with "traditional" resistance work to shore up weak-spots. For those following this regime, first go through part 2 of the series and then use the following program. Holds should be a strict thirty-seconds each with the total workout lasting roughly thirty minutes.
o Rx, position 2 (l)
o Rx, position 3(l)
o Rx, position 4(l)
repeat Rx position 2, eccentrically lower to squat position on haunches (Rx 5)
Rx 6, return to Rx5, stand upright and repeat to opposite side.
After completing both legs, from Rx 5, immediately move into Table circuit (referred to as "intro table circuit")
Table, leg up
Table, let under
Section 2 of "Intro Table Circuit"
- repeat table,
- move to "Table, let up" and move into:
Table rotation leg reverse
Return back to table position, walk hands forward as you are into Rx5 and Plank, Side Plank, Horse, Superman and Squirrel postural holds from "In Search of Power, part 1"
Remember the key to this problem is maintaining good body position and ensuring that focus is maintained throughout. Amongst the many weaknesses I have noticed in putting individuals through this session is a tendency to underestimate the demands of a rigorous thirty-minute session and "tap-out" quickly. Never be vanquished!