This week, RMAX International launched a new program called Clubbell Yoga: Action Potential... with 6 Full length Follow Along classes utilizing the signature Awaken Condition Practice format. People have been asking what that means, so I figured I would spend some time demystifying the three wings of Circular Strength Training for you! Even if you already know the three wings of CST inside and out, you may learn a bit about performance with this read.
1. Awaken Condition Practice is an evolution of the three wings of CST, which are Intuflow, Clubbells and Prasara.
-Awaken simply means open or closed chain joint mobility drills integrated into foundational yoga poses. The poses pulse and breathe, while you move in and out of full range of motion. This is an excellent way to prime a motor pattern... Why? because the drills create heat in the joints, bring joint nutrition in and pump waste and calcified salts out. When you do a proper Awakening sequence, you prime difficult motor patterns in a progressive manner. You recruit motor units in the hips, shoulders and core that result in maximum power development later on in the Condition and Practice sections of class.
2. Condition means that you drill a movement until it becomes as efficient as possible. Meaning no wasted energy, just seamless transitions, and maximum power development. I chose to use the 90/30 protocol in the Conditioning sections of each follow along class, which allows for moderate level intensity that is achievable by most. Even highly trained athletes will find challenge in the more complex exercises, due to the crossing of multiple planes of motion. All Clubbell Yoga and Bodyweight exercises in this program are geared toward improving your athleticism and improve your score on the functional movement screen. If you want to ramp it up, just move more quickly during this section or try the second level of difficulty presented.
3. Practice is the 'grand finale' of class, where you get to practice all motor skills in the first two parts of class in FLOW. Practice is an evolution of Prasara, which means "Flow Without Thought". During this section, we revisit the long form power pose sequence that was established in the Awakening section, with a weighted Clubbell (usually 3 or 5lbs). By moving through a loaded yoga pose sequence, the phenomenon Post Activation Potentiation is experienced. The nervous system stores the contractile history of the loaded poses, creating maximum power and motor unit recruitment. Then when the same flow is practiced again, unweighted, the result is optimized Flow. Literal Prasara occurs. You will know you are in flow when you move effortlessly from pose to pose, with little hesitation. Action and awareness merge, you may lose track of time and you become completely immersed in your movement.
I remember when doing joint mobility was viewed as "weird" or "a waste of time"... Those days are over. Meaningful mobility training is here to stay, and this program is a perfect way to start understanding this concept through experience. Take advantage of the special launch price, get your mat and your Clubbells and get started! There is no time like the present.
Engaged in the movement toward more functional fitness. Mama, entrepreneur, leader, mentor, and co-creator of Clubbell Yoga.
Co-Creator of Clubbell Yoga, Movement & Performance Specialist, Head Coach at RMAX International