The Workout

the 2six Advantage

  • The 2six training method includes six core elements in each class. The warm-up, conditioning, strength training, finishers (dynamic and high velocity movements), core exercises and recovery.

  • Expert programming

  • Expert instruction

  • A progressive and regressive training format to accommodate athletes of different abilities and skill level

  • Improved cardiovascular and muscular endurance, strength, and power

  • Increased speed, velocity, core strength, agility, and reaction

  • Better balance, coordination, and motor control

  • Lean muscle definition and decreased body fat

 

The workout

Warm-up | 1

Each class begins with a dynamic warm-up. A combination of strength exercises, cardio movements and stretches to elevate the body’s temperature, excite the nervous system, and prepare the body for exercise.

 

conditioning | 2

Following the warm-up, each athlete will perform a combination of cardio exercises and isometric movements for a four (4) min. period in a tabata format.

strength | 3

Phase three will incorporate strength exercises in either a circuit, superset or pod format. Exercises include traditional upper and lower body exercises such as squats, push-ups, lunges and shoulder presses.

 

Finishers | 4

Phase four will challenge each athlete to bring their A game. Exercises will include dynamic movements such as burpees and high intensity cardio movements.

Core | 5

Phase five will challenge the core and strengthen the muscles of the abdomen and lower back. Exercises include sit-ups, leg raises, isometric exercises, rotation movements and plank movements.

 

Recovery | 6

The final phase of class ends with active and static stretching along with other cool down methods. Optional recovery options such as foam rolling may be applied.

 

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