Finally got around to watching some of Scott Sonnon's 4x7: The Magic In The Mundane. I'll hold off on final judgement until I can schedule some time to actually do the program myself, but from a cursory viewing the material looks solid. Following the typical trend of RMAX products, 4x7 offers a systematic approach of scaling difficulty in the movements presented. So regardless of your level of fitness, from zero to advanced, Scott shows you how to scale the movements to meet your current needs.
The program itself follows a 4-day cycle of waving intensities; from moderate to high, to none to low. Each of the 4 DVDs corresponds to one of the 4 training days and provides a follow along workout. If you are the type that likes to plug-and-play, then this would be an ideal product for you. There are some equipment issues for the follow along. You will need a pull-up bar, some type of box to jump on and off, and clubbells (Scott shows some less effective dumbbell substitutions on the DVD). However, this is not to say that one could get creative and find alternatives. An even better option would be to follow the principles of waving intensity and make 4x7 your own with what you have readily available. Visit the RMAX forums for ideas.
As for myself, I followed along with day 3 and the Spinal Wake-up series. I felt pretty good afterwards as I always do after mobility work. The Day 4 Prasara flows look interesting and make me want to look more into Scott's other Prasara material. |
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