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P90X2 Day 76: P.A.P. Upper

After yesterday’s comment about my yearning for foam rolling, I did extend the foam rolling during the warm up to include both arms and legs. That hit the spot (or spots), I guess.

Let’s try a summary by complex this time around. Remember that the P.A.P. workouts contain two “complexes” of four moves each, repeated four times.

Complex 1

  • I did all 4 sets
  • I completed 3 out of 4 sets of Plyo push ups; the fourth set was regular push ups
  • Plank on Med Ball (chair for me): Form is improving, and I am holding the position for the entire time
  • Superman with Weighted Bar (foam roller for me) is also improving

Complex 2

  • Towel Pull Up FAIL! I needed to adjust my resistance bands, but apparently I did not close the door properly. I pulled, and the door anchor came flying at my head. I also twisted my back a little from the sudden jolt.
  • The transition from pull ups to the Med Ball Pike is still too quick for me. Maybe it’s just my setup.
  • I am debating whether to increase my weights for the Step Up Hammer Press next time. Maybe I will try  the first couple at the heavier weight and see how it feels.
  • The Roller Angel is a relief compared to other exercises, but still not a break!
I think I really found my stride with this workout today. My weak point is still the push ups (Plyo and Renegade Row).
P90X2 Tip of the Day: When using resistance bands, make sure that door anchor is secure! A flying door anchor can cause injury, and be a little embarrassing.

    March 10th, 2012 | Category: Bodylastics, injury, P.A.P., P.A.P. Upper, P90X2, roller angel, success, tips | Comments are closed

    P90X2 Day 75: P.A.P. Lower

    I’ve talked a lot about this workout already, doing it twice a week! Here are some exercise notes:

    • The Step Up Convict was faster, but shaky during the backwards lunge
    • The Single Leg Line Hop was faster, but still hard to keep my directions straight
    • During Tony’s Triangle it was hard to straighten my leg, let alone point my toes down
    • For the Squat Cross Reach, I am getting used to how the medicine balls (basketballs, in my case) should be placed on the ground, and making quicker transitions
    • My Side Bridge Leg Lift is better, on one side at least. My right shoulder is a little weaker, so I am still in a side plank position most of the time.

    I ran out of time for neuro-integrated stretching, so I did a few minutes of the cool down from good old P90X Plyometrics instead. Strangely enough, I felt the need for some foam rolling later today, too.

    P90X2 Tip of the Day: If you can’t do the Side Bridge Leg Lift with your leg elevated, hold a Side Plank or whatever position you can for 30 seconds. It’s a start.

    March 9th, 2012 | Category: neuro-integrated stretch, P.A.P., P.A.P. Lower, P90X2, Step Up Convict, tips | Comments are closed

    P90X2 Day 74: X Stretch?

    Note: This blog entry is about today’s workout. I can’t find any information online about Shawna Brannon from X2 Yoga (below), but check out the rest of my Cast Profiles, also on Pinterest.

    Today was supposed to be Recovery and Mobility day. I thought it might be fun instead to take a trip back in time. For me, it’s only been a few months, but I visited Tony and the Kids doing P90X X Stretch back in 2003. The Kids, of course, are Phil, the lawyer with the big biceps; “Pam the Blam,” who never speaks, which seems like a questionable choice for a DVD series; and Shawna, who is just as flexible but not the same Shawna seen in X2 Yoga.

    I was curious to see how I felt doing the stretches from P90X after several weeks of P90X2. Unfortunately, moves like the Camel and Back Hero are still difficult for me. I was pleasantly surprised that I was able to do the Bow (lying on my stomach, grabbing my heels).

    There are a lot of hamstring stretches in this session! Every time, I am amazed at how much easier it is to do the Foot Forward Split Leg Hamstring Stretch (a favorite in P90X). Normally I can’t touch the floor, but after stretching my hamstrings for 10 minutes or so… no problem! After all those hamstring stretches, do we really need that final Downward Dog with Calf Stretch?

    P90X2 Tip of the Day: Feel free to revisit old workout DVDs. It’s another way to experience “Muscle Confusion,” and see old friends.

    For some reason, ever since I heard this song I am reminded of it when Tony talks about breathing…

    March 8th, 2012 | Category: P90X, P90X2, Pam, pamtheblam, Phil, Shawna, tips, Tony Horton, X Stretch | Comments are closed

    P90X2 Day 73: Yoga

    Note: This blog entry is about today’s workout. I can’t find any information online about Shawna Brannon from X2 Yoga (below), but check out the rest of my Cast Profiles, also on Pinterest.

    I made sure to stay on schedule today, and I got started ASAP so I could make it to the end.

    Exercise notes:

    • During the Single Double Triple, I lost my rhythm on a couple of the Vinyasas. I need to count how many of those we do in this workout. I bet it’s out there somewhere already.
    • Chair Pose feels like Chair Pause to me, because it’s so quick. I’m not complaining, exactly, but you have to keep moving along.
    • The Warrior 3 sequence was not greatly improved this week
    • I did OK again in the Crane pose, and I managed to stay off my head this time.
    • I followed along with the Plough to Shoulder Stand, but not so well

    I got all the way through to the end of the session this time. Mission accomplished! See you next week, Shawna! And (uh, of course) Tony, and Missy/Melissa, and Ted… Is it possible this is Shawna Brannon, Tony’s girlfriend? I can’t find confirmation anywhere, but Shawna on the DVD looks very similar.

    P90X2 Tip of the Day: It’s OK to pause the DVD and back up to find the right rhythm, or take a break while you watch and figure out your next move.

    March 7th, 2012 | Category: P90X2, Shawna Brannon, success, tips, Tony Horton, X2 Yoga | 2 comments - (Comments are closed)

    P90X2 Day 72: P.A.P. Upper

    Since I like to joke about the fake huddles or “arriving at the gym” seen at the beginning of many P90X videos, I want to compliment Tony and the kids for this unique intro, in which Tony props himself on the shoulders of the two men. That’s thinking outside the box, at last!

    Have I mentioned before that the warm up features a resistance band, which I think is unique for any of the workouts? Pull in and out, palms facing up, thumbs pointing sideways. Simple but effective.

    Doing the Renegade Row in complex 1, after having some difficulty last time with a heavier weight, I stepped down to a medium weight (for my comfort level), and by the fourth rep I went to an even lighter weight. Form is King, as Tony has said during one of the P90X2 workouts (and he is the king of fitness?).

    Just as in P.A.P. Lower, I am working on getting through the entire workout rather than skipping certain parts. One of the tradeoffs appears to be the Plyo Push Ups. After the second rep in complex 1, I am running out of steam and I substitute regular push ups.

    It was great to get through the entire workout without the headache and nausea I had the other day!

    P90X2 Tip of the Day: Resistance bands are your friends! Even if you have a full set of dumbbells (which I do not), and you have a pull up bar (which I do not, most of the time), you can use resistance bands for a lot of cool modified exercises, or exercises specifically designed for the bands.

    March 6th, 2012 | Category: Bodylastics, form is king, P.A.P., P.A.P. Upper, P90X2, tips, Tony Horton | Comments are closed
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