Virtuosity 140720


8 Hours

6-8 Hours

<6 Hours

Or as determined by your recovery metrics. 





Source: your nutrition coach will set your daily targets.


Back Squat 5-5-5-5-5 >Bodyweight <Bodyweight DNF

Bench Press 5-5-5-5-5 >Bodyweight <Bodyweight DNF

Deadlift 5-5-5-5-5  >Bodyweight <Bodyweight DNF


“Five finger” breathing.

Step 1: Place the index finger of one hand on the outside of the pinky finger on your other hand. As you breathe in, trace up to the tip of your pinky, and as you breathe out, trace down the inside of your pinky.

Step 2: On your next inhale, trace up the outside of your ring finger, and on the exhale, trace down the inside of your ring finger.

Step 3: Inhale and trace up the outside of your middle finger; exhale and trace down the inside of your middle finger.

Step 4: Continue finger by finger until you’ve traced your entire hand.

Step 5: Reverse the process and trace from your thumb back to your pinky.


<5 mins >5 mins DNF

What is Virtuosity?

What is the SEMM model of fitness? Read here.

What do the Green / Yellow / Red numbers mean? Read here.

How do I program SEMM for my clients? Read here.

Become a Two-Brain Coaching certified coach: Click here.

Find a Two-Brain Gym: Click here.

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