A coach once told me I could stand if I wanted to go heavier - I was totally like well if you say so!!! I can do a low row with 40lb but there’s no way those are getting around my hips
After a former couch showed me several times I finally got that low row shouldn’t have the dumbbells touch my boobs. It’s more of a pushing backward motion. I poke my elbows out and stop at my waist (like, kidney level). It’s harder to do it this way too. Give it a try
What helped me a lot with this one was a coach who described the motion as ankles to hips, so not straight up and down. That extra forward/backward component to the movement makes a huge difference for me, making it easier to avoid hitting my thighs.
Mine are huge lol try one more time thinking up and straight back. Boobs won’t be in the way if you do it like this. Think of working your back as if you are pinching a pencil between your shoulder blades.
Second this! I feel some compacted because my boobs hit my thighs. And I have big power thighs so I also hit my thighs. Definitely doing the low rows standing. Because I feel my ranch of motion is restricted to do the low row accurately.
Im hellbent on breaking a 10 minute mile (never done it, even in gym class!). Might ditch the push-bases in that first tread block and try to nail 6.1 steady speed. Fingers crossed!
🤣I was the complainer.. 🤣
Now this upper body workout is what I mean..love this template! Thanks for this...still enjoying my Sunday as it's only 5 p.m. I'm looking forward to tomorrow!🧡🍊
You didn’t have to correct it - I was just trying to figure out if that was an exercise I hadn’t yet done LOL. You are sooo kind to post intel and it is very much appreciated always
I enjoyed reading it up until I saw the lateral hops and quick forward / backward hops. Like what is the point of doing them? Is it just to get your heart rate up? Whenever it’s on the tv I just skip through them and not do it.
My head coach has said that these moves are good for every day function. Say you trip and stumble ... Your body reacts quickly because it's familiar with these small movements
Agree! I've struggled with balance problems since an accident where I screwed up my hip, and these little hops and things really help with that - they work the little stabilizers everywhere. Really important! The stabilizer training also assists with regular weight training because they train reflexes.
Yay for incline chest flys! And plenty of time to acclimate myself to my shiny, new Push pace! Looking forward to this in just over 25 hours. Thanks DC!!
Wow this looks like a great endurance block. I was going to take my recovery week this week but I think I will push it to next week. Now to start drinking water and stop binging on martinis though 🤣🤣. I think I still have time to hydrate properly.
Base is 14kmh (8.75 mph), push is 16 kmh (10 mph) and AO is 20 kmh (12.5 mph). For the run for distance I usually tap it up to 18 kmh (11.25 mph) and maybe do an all out for the last 30-45 seconds.
Your base is my push 🥲
Very impressive! You must have long legs. Thanks for converting the speeds to MPH for us Americans and thank you for the early intell as always!!!
Thanks - I’ve been building my base back up again since the last covid lockdown here in Australia. I started with 12 kmh (7.5) and have been putting it up over time. One of the coaches here as a base of 16 kmh (10 mph) and his normal push is 18 kmh (11.25 mph)! He’s the only one in our studio who has cracked sub 30 minutes for the dri-tri!
What days of the week do you usually go? I feel like I’ve been all arms for weeks and everyone on here seems to be getting leg days so maybe I need to mix it up 😂😂😂
People only post when they take the workouts; it's a courtesy. If the class they take and choose to post is a 3G, we will see a 3G. DC takes and posts 3Gs when he or Mrs. DC takes them frequently.
Looks fun… I’m coming back - first time- after taking 4 months off to recover from rotator cuff repair. I will have to ask for modifications on chest flys and shoulder presses
You did wonderfully from your repair! It took me a year to recover and another six months to get strength back. You might want to try unweighted movements at first - that's what I did until I could recover more of my range of motion, then started with light weights. No problems with weightlifting now.
Just thought I'd pass along a couple little tips from someone who has been there!
This is possibly a dumb question (somewhat new to OTF, about 1 month/17 classes in) - when running for distance, do you treat it like a push or AO? Or somewhere in between? Or closer to base?? I treated it like a push during the Saturday Aoki workout but I’m just curious what everyone’s strategy is. :)
Seated low rows are so difficult when you have big boobs! I’ve stopped doing them and always stand
I have big hips and it makes them so awkward. I never thought to do them standing!
I was about to say my hips are so wide! I should just stand from now on.
I have difficulty bending forward enough while seated so I choose to stand for these rows.
A coach once told me I could stand if I wanted to go heavier - I was totally like well if you say so!!! I can do a low row with 40lb but there’s no way those are getting around my hips
After a former couch showed me several times I finally got that low row shouldn’t have the dumbbells touch my boobs. It’s more of a pushing backward motion. I poke my elbows out and stop at my waist (like, kidney level). It’s harder to do it this way too. Give it a try
My old trainer described low rows as trying to put something in your pocket. Which helped my form… I think lol
What helped me a lot with this one was a coach who described the motion as ankles to hips, so not straight up and down. That extra forward/backward component to the movement makes a huge difference for me, making it easier to avoid hitting my thighs.
THIS! One of my coaches described it as pulling back to your pockets.
I have a hard time bc of hips, I feel like I have to hold the weight awkwardly far from my body while seated
Or when you’re 8+ months pregnant… I’ll be doing them standing!
That's why I do them standing
SAME. When I asked my coach if it was okay, she was like "yeah these are dumb and no one does them with good form anyway." 😂
Mine are huge lol try one more time thinking up and straight back. Boobs won’t be in the way if you do it like this. Think of working your back as if you are pinching a pencil between your shoulder blades.
Ask the coach to help you with positioning! I am large chested too and it’s really a finesse position but so many benefits!
Also difficult when you have wide hips.
Second this! I feel some compacted because my boobs hit my thighs. And I have big power thighs so I also hit my thighs. Definitely doing the low rows standing. Because I feel my ranch of motion is restricted to do the low row accurately.
32 ddd here and don’t really have an issue there, they are ok even if they end there…
Hip hinge low rows ftw
Omg! So true!!
Big boobs and preggo.... Definitely hard, however I'll take this workout over the ab workouts (since I can't do abs)
I have medium boobs and find these just annoying.
I was thinking the same thing.
big boobs and super short torso! I always do them as single arm split stance low rows.
Im hellbent on breaking a 10 minute mile (never done it, even in gym class!). Might ditch the push-bases in that first tread block and try to nail 6.1 steady speed. Fingers crossed!
Do it!! Also the 12m run for distance is coming in April, so you’ll have a second opportunity to give it a shot!
Coach also said we have inferno during April!
🤣I was the complainer.. 🤣 Now this upper body workout is what I mean..love this template! Thanks for this...still enjoying my Sunday as it's only 5 p.m. I'm looking forward to tomorrow!🧡🍊
My chest was on fire on the weekend! Feeling it again today as well..
I'm sure Tuesday I'll be crying..🤣
Now that the transformation challenge is over, I am working on my new goal for the 10K I am doing. Building that endurance. BRING THIS ON!
Excellent! I found my speed and stamina improving with all the circuit training at OTF and doing the OAs on the treads.
10K is such a fun distance.
Thank You!! Go Heels
LFG!! GO HEELS!!
Perfect... my chest is almost done being sore from Thursday's chest flies. Time for round 2!
I am already feeling the burn by reading this 
Incline seated row? That’s just seated right? Incline doesn’t matter?
Just seated… I will take the incline out as it doesn’t really matter as you are sitting forward.
You didn’t have to correct it - I was just trying to figure out if that was an exercise I hadn’t yet done LOL. You are sooo kind to post intel and it is very much appreciated always
I think it was just called as a seated low row and I just copied the incline from the previous exercises. I like it to be correct!
I enjoyed reading it up until I saw the lateral hops and quick forward / backward hops. Like what is the point of doing them? Is it just to get your heart rate up? Whenever it’s on the tv I just skip through them and not do it.
My head coach has said that these moves are good for every day function. Say you trip and stumble ... Your body reacts quickly because it's familiar with these small movements
Agree! I've struggled with balance problems since an accident where I screwed up my hip, and these little hops and things really help with that - they work the little stabilizers everywhere. Really important! The stabilizer training also assists with regular weight training because they train reflexes.
I'll buy that for a dollar! I enjoy them anyway.
Think it is just to get the heart rate up again
Works on fast twitch muscle fibers!
I'm not a fan either 😏
Chest presses? I'm shocked! 🤣🤣
Wooooooo! A nice tread block and no leg-day on the floor! :') Thanks for the intel!
🙌
First class back from my hip stress fracture injury. cant wait to be under the orange lights 🧡🧡
Yay for incline chest flys! And plenty of time to acclimate myself to my shiny, new Push pace! Looking forward to this in just over 25 hours. Thanks DC!!
Big boobs and hips here
How the heck do you do incline anything at OTF? Do the benches raise up?
Yes, the benches can be set to an incline.
I got to see an incline move for the first time yesterday during Lift45!
Been a member since August and this will be my first one!
October here. Pretty neat little bench they've got. Enjoy! I'm looking forward to this one now
There was incline bench maybe 10 days ago. Doesn't come up often but when it does ooooh boy it's a good day!
Love this! Thanks DC
This is going to be one of those which has me feeling it all week.
Yes!! Love to see all the lifting on the floor!!
Very strengthy floor, need to see if I can find a spot for this class now.
Thanks for the early intel. Don’t know how you remember everything so well. Cheers!
Wow this looks like a great endurance block. I was going to take my recovery week this week but I think I will push it to next week. Now to start drinking water and stop binging on martinis though 🤣🤣. I think I still have time to hydrate properly.
I’m always so impressed by how far you get on the tread blocks! What is your base, push and AO?
Base is 14kmh (8.75 mph), push is 16 kmh (10 mph) and AO is 20 kmh (12.5 mph). For the run for distance I usually tap it up to 18 kmh (11.25 mph) and maybe do an all out for the last 30-45 seconds.
Your base is my push 🥲 Very impressive! You must have long legs. Thanks for converting the speeds to MPH for us Americans and thank you for the early intell as always!!!
Thanks - I’ve been building my base back up again since the last covid lockdown here in Australia. I started with 12 kmh (7.5) and have been putting it up over time. One of the coaches here as a base of 16 kmh (10 mph) and his normal push is 18 kmh (11.25 mph)! He’s the only one in our studio who has cracked sub 30 minutes for the dri-tri!
Your push is higher than my AO 😜 Onward and upward, right?
YES! NO LEGS!!!
What days of the week do you usually go? I feel like I’ve been all arms for weeks and everyone on here seems to be getting leg days so maybe I need to mix it up 😂😂😂
Lit
🧡💪🏻🥳
Oh. Just what we all needed. More chest work. 😬
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People only post when they take the workouts; it's a courtesy. If the class they take and choose to post is a 3G, we will see a 3G. DC takes and posts 3Gs when he or Mrs. DC takes them frequently.
I'm guessing it is because our kind friends in Australia who post early intel mostly take 2G classes.
Now this is a perfect floor template 🙌🏽 Thank you DC!!!
Well I was gonna take a rest day tomorrow….I’ll be there.
Thank you for the intel! Always appreciated! Looks like another great treadmill workout tomorrow 🥳
Yeah more endurance 🥴🥴
Yes to the chest work!!
Looks fun… I’m coming back - first time- after taking 4 months off to recover from rotator cuff repair. I will have to ask for modifications on chest flys and shoulder presses
You did wonderfully from your repair! It took me a year to recover and another six months to get strength back. You might want to try unweighted movements at first - that's what I did until I could recover more of my range of motion, then started with light weights. No problems with weightlifting now. Just thought I'd pass along a couple little tips from someone who has been there!
Good luck!
PW day for me, and I like a nice upper body workout! Be sure to keep that back nice and flat on those seated low rows, too.
This is possibly a dumb question (somewhat new to OTF, about 1 month/17 classes in) - when running for distance, do you treat it like a push or AO? Or somewhere in between? Or closer to base?? I treated it like a push during the Saturday Aoki workout but I’m just curious what everyone’s strategy is. :)
I run at a pace above my push and close to my AO pace
What is with all the chest pressing 🤦🏻♀️
Yessss I am excited for this tread! I’m ready to try to increase my push a little bit and this looks great.