Davy Jones

Davy Jones is a 4-week program

Your Name
designed to improve the movement and
capabilities of the feet, ankles, knees and
spine. Day 1
Exercise Sets Reps Cues 1 2 3 4 5
A1 Seated Tide 2-3 5-8 reps / translation Take up some space.
All the exercises you'll be doing the Demi Plié March 2-3 5-8 steps / side Move through the entire foot.
A2
coming weeks are from Bottoms Up and
Spinal Waves 101. This is a complete B1 Standing Pelvic Rock 2-3 8 reps / direction Relax. Loosen your fingers.
program in itself, but if you wish to B2 Shallow Knee Bends 2-3 8-12 reps Heavy legs - light torso.
explore and improve your getaway sticks
and backbone a bit more you can use
code DAVYJONES to get 20% off
both courses (this code is valid
AM/Alternat
ive workout
Day 2
until April 1st). -2 Exercise Sets Reps Cues 1 2 3 4 5
A1 Standing Pelvic Rock 2-3 8 reps / direction Glutes push - abs pull.
A2 Demi Plié March 2-3 5-8 steps / side Pull yourself down into the ground.
B1 Standing Plunge 2-3 2 minutes Piece by piece, tailbone to crown.
https://yuenjon.thinkific.com/
B2 Barrier Squats 2-3 3-5 rounds / side Don't find balance - keep looking for it.

Recommendation Day 3
Exercise Sets Reps Cues 1 2 3 4 5
Use this opportunity to create a mindful A1 Seated Tide 2-3 5-8 reps / translation Inhale = open. Exhale = close.
relationship with the body parts this program A2 Shallow Knee Bends 2-3 8-12 reps Dig those toes into the floor.
targets. Being aware of them throughout your
day, knowing when to push them and when to B1 Standing Plunge 2-3 1-2 minutes From tailbone to crown.
let them rest, is as important, if not more, B2 Barrier Squats 2-3 3-5 rounds / side Hands and feet are lighter than air.
than simply improving them.

1
 A1, A2, B1, B2 etc
These describe the order in
which you'll do the exercises.
Alternate between exercises with
that share the same letter,
starting with the lowest number,
until all sets have been done
(Example: If you're doing three
sets of A1 and A2, then the order
will be A1, A2, A1, A2, A1, A2).
After that, continue to the
exercises that share the next
letter and do them in a similar
fashion.
Sets Reps
A repetition is a completion of a motion.
A set is a group of
You've been given several options, and
consecutive
you will choose whichever feels like it
repetitions. You've
allows you to do the greatest amount of
been given the option
high quality work. If the technique
between doing 2 or 3
deteriorates, lower the amount of
sets of all exercises -
repetitions. In this program, for some of
you should choose the
the exercises, you will do an allotted
number that feels
amount of repetitions in various
challenging,
directions / do as much as you feel like
productive and
within a certain amount of time / do the
appropriate to you.
exercise with one leg at a time.
Cues Day 1,2,3,4
You have three different workouts
Columns J to M is where
that you should do on three
you will write down your
different days in the same week.
notes. The number
Cues are words Give yourself between 24-48 hrs
stands for the week of
or sentences you of rest between each workout. If
training you're in. You
can use to inform your performance and experience
should write down some
your technical deteriorates from one workout to
words in each cell that
execution of a the workout, you either need to
matter to you and that
movement. decrease the amount of work
reflect your experience,
you're doing or increase the
feelings and thoughts
quantity and quality of recovery
about all the exercises.
you're getting.