The Program

Spinal Flow 7

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SF7 weeks 1-4(ish)

Day 1

Lunges L1
25-100 in 3 min

Lunges L2
25-100 in 3 min

Lunges L3
25-200 in 3 min

Day 2

Pushups L1
25-50 in 2 min

Pushups L2
25-50 in 2 min

Pushups L3
25-100 in 2 min

Day 3

LoBrid L1
25-50 ea in 2 min

LoBrid L2
25-50 ea in 2 min

LoBrid L3
25-100 ea in 4 min

Day 4

Start over on Day 1 but do everything within the Spinal Flow Rules to improve in some way; trying for at least one more rep, better range of motion cleaner technique, and faster completion time. This workout it so short that it only works if you make it work. Progress smart and progress careful but if you don’t progress, what’s the point? 

SF7 weeks 5-8(ish)

Day 1

Lunges L1
25-100 in 3 min

Lunges L2
25-100 in 3 min

Lunges L3
25-200 in 3 min

FloRos L1
20 reps x 5 sec

FloRos L2
25-50 in 2 min

FloRos L3
25-100 in 2 min

Day 2

Pushups L1
25-50 in 2 min

Pushups L2
25-50 in 2 min

Pushups L3
25-100 in 2 min

OblOuts L1
25-50 in 2 min

OblOuts L2
25-50 in 2 min

OblOuts L3
25-100 in 2 min

Day 3

LoBrid L1
25-50 ea in 2 min

LoBrid L2
25-50 ea in 2 mid

LoBrid L3
25-100 ea in 4 min

NeBrid L1
20 reps x 5 sec

NeBrid L2
25-50 ea in 2 min

NeBrid L3
25-100 ea in 2 min

Day 4

Start over on Day 1 but do everything within the rules to improve in some way; trying for at least one more rep, better range of motion cleaner technique, and faster completion time. This workout it so short that it only works if you make it work. Progress smart and progress careful but if you don’t progress, what’s the point? 

SF7 weeks 9(ish)-infinity

Day 1

Perform the Lunges and FloRos from Day 1 weeks 4-8 above, just adding  one of the three levels of calves below for a total workout time of 3 + 2 + 2 or 7 minutes. 

Calves L1
25-50 in 1 min

Calves L2
25-50 in 2 min

Calves L3
25-50 in 2 min

Day 2

Day 2 (weeks 5-8) is a short training day of 4 minutes with Pushups and OblOuts being 2 minutes each. However, I don’t have any additional exercises that fits with the intention of objectively testing yourself each day, or break the rules of not requiring equipment. You can either enjoy the short day, or perform any non-SF7 exercise, perhaps inner squeezes, or a SFSkill exercise, or an optional alternative/supplemental exercises that may not comply with my rules of no equipment, but will make the program more complete. Specifically I’m thinking about dumbbell curls or chin-ups as I have yet to come up with a good equipmentless exercise that adequately taxes the biceps. I do one set of dumbbell curls as my only weight training exercise to make up for this. Pullups or chinups could serve much the same purpose and would be my choice if not for my prior shoulder injury. Other optional exercises I’ll be adding will be possible workarounds for common injuries. 

Day 3

Day 3 Level-3 is already 6 minutes long, which is not enough time to add an additional exercises, nor does SF7 need an additional exercise. My suggestion is to try some meditation via concentration on the breath in savasana. 

Day 4

As always start over on Day 1, with 9-10 weeks training time, if you have been doing SF7, every day, you should now have a good habit, including the habit of pushing yourself harder, and eventually as hard as you can, each day. You should be enjoying real fitness gains, and have enough training under your belt so that you can safely push yourself to your max daily without fear of injury. However as always, use wisdom and keep the Spinal Flow Rules in mind.