E.S.C.P. Level 2 Training
Advancing the 2-Minute Method

Beginner Xformer Routine: Light Legs COMBO

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Beginner Xformer Routine: Light Legs COMBO

Prefixes to Exercises:

No prefix - front facing front

Reverse - front facing back

Back - back facing front

Back Reverse - back facing back

Asterisk * = spring change

FR = Full Range

1 = 1 minute

10/20 = 10 second hold, 20 second challenge

30 = 30 seconds


Examples:

1:10/20:30 - 1 minute full range > 10 second hold, 20 second pulse > 30 seconds full range

30:1:30 - 30 second pulse > 1 minute full range > 30 second pulse

1:10/20:30:10/20 - 1 minute full range > 10 second hold, 20 second pulse > 30 seconds full range > 10 second hold, 20 second pulse

1:10/20:1:10/20 - 1 minute full range > 10 second hold, 20 second pulse > 1 minute full range > 10 second hold, 20 seconds pulse

——————

50 minute Routine: (45 minutes total for the workout)

  • All exercises are 2 minutes long unless stated otherwise

[10 min]

{1 white spring}

  1. Reverse Ab Wheel (make this - 1:10/20:30) (FR > hold, pulse > FR)

  2. Back Reverse Kneeling Crunch (make this - 30:1:30) (pulse > FR > pulse)

  3. Back Reverse Hi Panther / Back Reverse Hi Plank to Pike (make this - 1:10/20:30) (FR > hold, pulse > FR)

  4. Back Kneeling Crunch (make this - 30:1:30) (pulse > FR > pulse)

  5. Back Ab Wheel (make this - 1:10/20:30) (FR > hold, pulse > FR)

[10.5 min]

{1 white spring; 2 white springs to modify}

[first three exercises are 2.5 minutes each]

  1. Carriage Lunge + Back Kick combo full range (make this - 1:10/20:30:10/20) (FR > hold, pulse > FR + back kick > hold, carriage kick)

  2. Single Leg Squat + Skate combo full range (make this - 1:10/20:30:10/20) (FR > hold, pulse > FR + skate > hold, skate)

  3. Elevator lunge + Back Kick combo full range (make this - 1:10/20:30:10/20) (FR > hold, pulse > FR + back kick > hold, back kick)

    [the last leg exercise is 3 minutes]

  4. Light Squat Flow = Light Squat > Carriage Skate > Platform Skate > Standing Inner Thigh (make this - 1:10/20:1:10/20) (FR > hold, pulse > Light Squat Flow > 10 second hold, 20 seconds pulse)

[14 min]

{2 white springs; 3 white springs for intensity}

  1. Reverse Bird Dog Crunch (make this - 1:10/20:30) (FR > hold, pulse > FR)

  2. *Oblique Sweep (make this - 30:1:30) (hold, pulse > FR > hold, pulse)

(Cue: “pick up the other cable and cross them like an ‘x’ and re-hold them once crossed”)

  1. Newspaper (make this - 1:10/20:30) (FR > hold, pulse > FR)

  2. Chest Expansion (make this - 30:1:30) (hold, pulse > FR > hold, pulse)

  3. Tricep Kick Back (make this - 1:10/20:30) (FR > hold, pulse > FR)

(Cue: “uncross the cables and drop the (left or right) cable to the floor only keeping one”)

  1. Reverse Bird Dog Crunch (make this - 1:10/20:30) (FR > hold, pulse > FR)

  2. *Oblique Sweep (make this - 30:1:30) (hold, pulse > FR > hold, pulse)

[10.5 min]

{1 white spring; 2 white springs to modify}

[first three exercises are 2.5 minutes each]

  1. Carriage Lunge + Back Kick combo full range (make this - 1:10/20:30:10/20) (FR > hold, pulse > FR + back kick > hold, carriage kick)

  2. Single Leg Squat + Skate combo full range (make this - 1:10/20:30:10/20) (FR > hold, pulse > FR + skate > hold, skate)

  3. Elevator lunge + Back Kick combo full range (make this - 1:10/20:30:10/20) (FR > hold, pulse > FR + back kick > hold, back kick)

    [the last leg exercise is 3 minutes]

  4. Light Squat Flow = Light Squat > Carriage Skate > Platform Skate > Standing Inner Thigh (make this - 1:10/20:1:10/20) (FR > hold, pulse > Light Squat Flow > 10 second hold, 20 seconds pulse)

1 minute plank freestyle with more abs if there is left over time