The Danaher Method is always based upon muscle strength, balance and release and the continuous layering of intensity so that clients and class goers achieve and feel results. To support this, each month (or so!) I hone in on a specific area.
In August, I’m focusing on simplicity. Maybe it’s because a lot of my client sessions are virtual this month, maybe I’m feeling nostalgic of when TDM first began in July of 2020 when we had no equiptment and very little space, or maybe it’s because I’m traveling and I’m craving an intense but short and simple program.
Anyway, this month is about simplicity and basic programming. I’m including a Prop-Free Workout in the newsletter for you to take with you on your travels (or to do at home!). We don’t need expensive machines and equipment to have a challenging workout and see results.
In the August Newsletter:
A prop-free workout to do while traveling
Digital classes
Rockaway Hotel Residency Recap
Thanks for being here!!
-Catherine
Focus this Month: A Prop-Free Workout for You
Here’s an example of programming I’d give a client who has no props available. This is also likely to be a workout I'll be doing all month while taking some weekends away.
In all of these exercises we tap into global strength, deep core work and balance. The movements are most likely familiar to you so there's plenty of progressions available, for example, in your squat, hold an isometric squat for 20 seconds and then squat jump for 40 seconds. Try it, this will burn. If a client has a yoga (or tennis ball) I would add in release work at the start or end of this workout.
The Workout
Exercises 1 & 7 are warm up & cool down.
Exercises 2-6 are 60” of work, perform these exercises consecutively without rest.
Rest for 1 min and repeat for 4 or 5 rounds.
1/ Thoracic Spine Rotation (warm up)
2/ Squat - 20” hold / 40” squat (or squat jump)
3/ Plank - 20” hold / 40” knee pedal
4/ Lateral Lunge - 20” hold / 40” lunge with balance (do both sides so you’ll be here 2 minutes)
5/ Push Up - 20” serratus push up / 40” full range push up
6/ Unwinding - move your body freely in any/all ranges of motion (aka dance like no one is watching)
7/ Supine Spinal Twist (cool down)
If you'd like more like this, take TDM with you while you travel!
For additional prop-free (and prop-ed) classes, try the TDM digital class library. Classes are organized by channel - Roll & Release, Core, a channel if you’re just getting into (or back into) exercise. The props you’ll use are noted in each class video so if you don’t have any props with you, no problem.
Happenings this month...
Classes & Community
August Brooklyn Class Schedule:
TDM HIIT & Pilates
Monday 8:30AM (1hr)
Wednesday 6:30PM (1hr)
Saturday's return on September 14th!
Roll & Release classes will also be back!
All classes are grounded in the three prongs of TDM: Myofascial Release, Pilates & Strength Training. Classes are intended to be challenging yet approachable.
Hosted at the Floor on Atlantic.
Bookings open 2 weeks in advance.
Rockaway Hotel Residency: Recap!!
Lastly, even though I’m already full steam into Fall, I want to take a second to highlight the kick a** rooftop class we had out in the Rockaways this month. The location was gorgeous, the energy was high and the sweating was plentiful. I'm in the process of planning additional events with the hotel for the fall and next summer so stay tuned :)
Thank you to all who came out for this!!
Ok! I think that's all for now. Thanks for being here!
Until next month!
xxx Catherine
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