- Whenever we're creating a program in GMB
we use what we call the five P framework.
That's exactly what we're gonna do today.
Now I'm going to go over the 5 P's
and then you can just follow along
with the program and perform the routine.
Now the first P is Prep.
In prep, you'll focus on particular mobility and
stretches that are going to
help you prepare you for the session.
Now in practice, you use two movements
at a level that's good for you.
For example, the handstand and
maybe even a bent arm movement.
Let's say the push-up.
So for example, you'll start off working on your handstand.
Now it's not a matter of trying
to crank out as many repetitions as possible.
You're looking at performing the handstand
at a high level for you,
but still at a level that you're capable of performing.
Do that as beautifully as possible.
Perform maybe just one attempt.
Take a break.
Then when you're good and ready you'll perform one more.
Then do the same with your pushup.
The focus is on form.
And once again, performing this as beautifully as possible
and doing it as well as possible.
Now next up we have play.
Now play is looking at it in terms of exploration.
So let's say for example this time you practice
in our case with the pearl edge the jump through.
This is a matter of trying to get comfortable
with that particular movement.
You don't do it at the highest level that you can perform.
You maybe take it down a little bit.
And play around with that movement.
Explore, see what you're capable of and try it out.
That's why we call it play.
Next up we have push.
Push is what the majority of people out there
consider the workout portion of the session.
This is where you can get a good sweat going
and you push yourself a little harder.
Now you don't wanna do this at the highest level possible.
What you wanna do is take it down a little bit.
So let's say for example in terms of the push-up
that you can perform solid solid push-ups.
All the way down.
All the way back up.
And that's your high level.
You won't wanna do that during your push.
You might even wanna drop it down to your knees.
You'll perform that for a certain period of time
making sure that you're focusing on form.
For example, keeping your elbows in.
Making sure that you're pulling your shoulders down.
That you're holding at the bottom position
before you push back up.
Again the focus is on form, not simply cranking out reps.
We're gonna be using a circuit for the push.
And when you're performing this particular circuit,
if you do happen to have a bit more in you
and you wanna perform one more round great.
Go ahead and do that.
Just remember to always perform the movements
with quality form.
Now finally we have ponder.
And ponder is where after your session
you're gonna think about how things went.
What went well?
What could you have done better?
And what do you need to do
for the next session to be successful?
Alright let's take a look at
each section in a bit more detail.
First off we're gonna take a look at the prep portion.
Now in this section we'll be
first focusing on the wrists.
I suggest doing this on the floor rather than the P bars.
You'll start of with your wrists facing forward
and go anywhere from 10 to 20 seconds.
Make sure that these are nice and smooth.
That you're pushing down and through the ground.
And make sure that you're not going
to a point where your wrists hurt.
Now after that you're gonna turn your hands
so that their facing to the outside
and you'll be going back and forth.
Same thing. 10-15 seconds.
20 seconds.
Even longer if you feel that you need a bit more time
in prepping your wrists for your P bar session.
Now the next wrist movement will be
where you'll turn your hands over
so that you're on the back of your hands.
This can be quite painful in the beginning.
Go easy with it and make the movements
very small in the beginning.
You'll notice that you won't have quite
the range of motion that you did
in the previous wrist exercises.
Next up we have shoulder shrugs.
Think of pushing your back up towards the ceiling
as high as possible rounding your back.
Pushing down and through the P bars.
Down and away from them.
And then dropping your chest towards the pea bars.
Think of pulling your shoulder blades together
as you drop your chest towards the P bars.
Be sure to keep your arms straight.
The focus should be on just opening up the
shoulder blades and then closing shoulder blades
as you perform these shoulder shrugs.
Finally we're gonna use what we could
maybe consider the modified prayer pose
going up into an upward facing dog.
Make sure that you're going at your own level.
You'll notice that I'm rounding my back
as I go from that modified prayer pose
to the upward facing dog.
Keeping my arms straight I also make sure that
I'm breathing throughout the move.
For a practice session I'm gonna ask you
to pick two movements.
A straight arm movement and a bent arm movement.
In this case I suggest using the handstand
for your straight arm movement.
And maybe even using the side to side pushup
for your bent arm movement.
Now remember just because I say handstand
doesn't mean that you have to have the full handstand.
It can just be a matter of keeping your feet on the ground
and straightening your arms
and trying to load yourself up over your arms.
So again if you can't kick up into a handstand,
if you're scared of doing the handstand
hey no big deal.
I want you to work at level that's good for you.
Similarly with the push-up,
if side to side push-ups are way to hard for you no problem.
Work at a level that's good for you.
When you're practicing these movements
this is your opportunity to learn a new movement.
So remember it's not a matter of simply
cranking out the movements.
It's looking at, learning that movement,
getting it down so that you're gonna be able
to further progress through the levels
of that particular movement.
Once again I suggest taking a handstand variant
as well as a push-up variant.
For the play portion of our session
we're gonna be looking at jump throughs.
Now the cool thing about this is
you're exploring this so if you do feel comfortable
at one level feel free to try the other ones.
That's what it's about.
And in this case, the focus should just be on
going from the back of the P bars to the front.
Then the front to the back using whatever variation
you feel comfortable with
and maybe even trying a more difficult variation
that you've never done before.
Alright we've come to the push portion of this session.
We're gonna use a circuit.
So the circuit that we're gonna be using
is you're gonna be looking at the inverted press.
You're gonna perform that 30-45 seconds.
So a nice quality form
when performing the inverted press.
Making sure that you're going slow,
that you're breathing through
the movement doing that for 30-45 seconds.
You'll immediately go into the next movement
which is the L-sit hold.
Remember work at a level that's going to allow you
to do that with quality form for 30-45 seconds.
So for example, if you start off at the
hardest possible level for you.
You can only do it 10 seconds,
you're not really doing yourself justice.
So what you'll wanna do is take that down one, two,
maybe even to the first level
so that you can work on holding that for 30-45 seconds
in order to build the strength
so that you're eventually moving
towards the higher levels down the road.
So after the L-sit hold
you're gonna move to the dip, to the push-up.
Okay so what this is is you're gonna
be looking at using the jump through.
And so you'll start off doing a dip.
You'll do one dip,
you'll jump back into a plank and then
perform a push-up at your level.
So for example it might be that
you start off with your dip.
And you get that and you maybe do the most difficult
level that I've shown you here.
But you're still having trouble with your jump through
so you walk your feet back and then
for the push-up maybe you perform a push-up on your knees.
So you're able to make adjustments
within this movement that allows you
to perform 30-45 seconds worth of quality movement.
Finally we have the plank hold.
So you'll finish up in performing a plank hold.
Now remember a plank hold can be at the front
of the P bars, it can be at the back,
it could be leaning forward,
you could even do a play inch hold.
if you're strong enough for 30-45 seconds.
So once again each movement's 30-45 seconds.
You'll first start off with the inverted press,
you'll go into the L-sit hold variant,
then you'll go dip to push-up via the jump through,
and you'll finish off with a plank hold.
Look at doing this for two rounds minimum.
Now the lest section is ponder.
How did you do?
What did you learn?
Really that's the most important thing here.
What went on in each movement?
How well did you perform it?
What do you need work on?
Did you enjoy the workout?
What are some things that maybe you can modify
in order to make it better for yourself?
Lots of things that you can think about
when you're doing the pondering section.
And I just wanna remind you that when going
through this session focus on the amount of time
that you can spend for each section.
Doesn't have to be 30 minutes.
It doesn't have to be 45.
Doesn't have to be an hour.
It's up to you.
What kind of time do you have?
If you only have a little bit of time
to spend on each section,
that's perfectly fine.
Maybe today you don't have the amount of time
to spend in the play section, that's cool.
Maybe next time you can spend more time doing that.
Use this session to fit your lifestyle.
Enjoy it.
Let us know how you you do.
(upbeat pop music)