I have mentioned that I regret skipping or avoiding certain aspects of P90X, because they have returned to haunt me in P90X2. Here is another example: I was not very consistent about X Stretch. I was always careful to do the stretches before and after each workout, and it was nice to see “the kids” on the X Stretch video when recovery weeks came around, but on “any given Sunday” I did not make the time to do the stretches on a regular basis. In P90X2, there are two recovery days instead of one. Both are described on the schedule as “Rest or X2 Recovery and Mobility.” Maybe they were thinking of me again, and maybe I should take the hint, at least one of those days each week.
The Recovery DVD is divided into sections: Warm up, foam roller, progress check, and static stretching. I just made up those section titles, but that’s the general idea. During the warm up, another piece of equipment is added, which is not even listed anywhere that I can find: A five-pound exercise bar (use a towel or a broomstick as a substitution). This is held above the head for a squat exercise. There are some kicks and lunges, and the more familiar yoga moves used for warm up in the X Stretch. As a reminder about functional fitness and balance, there is a one-legged toe touch. These exercises are repeated during the “progress check” (as I call it) to show you how recovery makes a difference in the way you perform and feel.
I ranted a little bit yesterday (maybe a lot) about the new emphasis on the foam roller or Rumble Roller, which has replaced static stretching for the most part in the warm up and cool down portions of the P90X2 workouts. During my practice sessions leading up to Day 1, I substituted the stretches I learned from P90X rather than trying to follow along with the person in each DVD who is pretending to be “at the hotel” without all his Beachbody equipment. In the Recovery and Mobility DVD, there is a 20 minute section demonstrating the use of the roller, from the ankles all the way up to the shoulders. In my opinion, Tony does a better job here explaining the static stretching alternatives than he does in the other Phase 1 videos. Nevertheless, I decided to play along by substituting a 2-liter bottle full of water for the foam roller. (Hey, all those people on the Internet told me it was OK.) Coming up next: A DIY foam roller made with PVC pipe.
So, how did I feel after all the foam rolling (oops, soda bottle rolling)? When I did X Stretch, or even the dreaded Yoga X, I felt the benefits of static stretching. When it comes to myofascial release and muscle “hot spots,” I don’t know if I am there yet.
What did you like or dislike about X Stretch? Is the new approach better, worse, or just different?
P90X2 Tip of the Day: Take advantage of this recovery time, which might seem early in the week compared to P90X, but it’s well worth it.
