Right Coast Pro's Renegade Training Exclusive Tip: RED 2 "The Introduction"

Without a shadow of a doubt I can say the RED2 series of exercises is the most prolific and beneficial exercise movements I have ever performed.   

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As a trainer, coach and active athlete, RED2 is an integral part of my daily routine as well as those I mentor. The benefits far outreach the contents of this article but suffice it to say the RED2 system is beneficial to your health whether an athlete or office worker.

What is RED2?

RED2 is a broad based system that starts with some simple lunge patterns. The beauty of the RED2 system lies in its ability to recognize an individual’s developmental flaws and provide an individual a vehicle to help correct these flaws while laying a foundation for future training and our athletic injury prevention model. It does this by specifically addressing foot and ankle strength, and movement patterns.

Another key point is it can be performed in a multitude of environments. No gym required.

In the first, most preliminary stage of RED2 series, we will begin with learning the two ‘basic’ lunge patterns or ‘Rx holds’, which as John Davies notes ‘most are incapable of the first position, known as the Rx 1 hold.’

Rx1

RX1 RightCoastPro Soccer Wrestling Sports Delaware

In the attached photo, the plant leg (L) is driven into the ground, whilst the opposite knee (R) is raised such that the upper thigh is roughly parallel to the ground. In performing this action, the individuals lower lever and torso / hip should not shift, with general ease of holding this position.

“The ‘Rx 1’ hold is performed on a regular basis with holds of upwards of sixty seconds.” - John Davies

 Rx2

RX2 RightCoastPro Soccer Wrestling Sports Delaware

With the plant (L) leg taunt, the lower leg is extended, such that the bottom of the (R) heel is level the opposing knee as the athlete ‘reaches’ forward, in what is referred to as ‘Rx 2’.

“As with the Rx1, this movement is performed with longer duration sets and will have a radical impact on hip, hamstring and glute strength. This is a critical point to consider because while athletes will go to exhausting lengths to develop hip and hamstring length, if they cannot lift and extend their leg it is obvious there are flaws in there training.” – John Davies

Want more?

Find the founder of Right Coast Pro, Renegade Trained Athlete, Certified Sr. Renegade Trainer, Renegade Training’s Sergeant at Arms, Kettlebell Specialist & DMC Professional JJ.Johnston on social media:

Facebook: JJ Johnston

Google+: JJ Johnston

Twitter: @rightcoastprojj

Disclaimer:

The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of RightCoastPro, or any employee thereof. Examples used within this article are only examples. RightCoastPro is not responsible for the accuracy of any of the information supplied by the authors of this article.

The information provided in this article, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. The information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

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Renegade Wheel of Conditioning

The Renegade Wheel of Conditioning created by Renegade Training Founder Coach John Davies

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Wheel Description

"Each Spoke of the Wheel represents the many attributes needed for success in your preparation with balance and harmony between one another. These Attributes work hand and hand with one another and should never be mistaken as autonomous."

The Wheel of Conditioning is meant to be used in conjunction with the Renegade Concepts of Training

Renegade Concepts of Training

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  • Movements Trained, not Musculature 
  • Efficiencies of Movement Reinforced
  • Motor Patterning and Grafting
  • Postural Alignment is Perfected
  • Stabilization in the most De-Stabilized Environments
  • Force Developed such that it can be Projected, Accepted and Redirected at Maximal Levels
  • Incorporate Chaos into your Daily Training 

 

Three Basic Planes of Motion

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The Foundation

Renegade Wheel of Conditioning

The Renegade Wheel of Conditioning created by Renegade Training Founder Coach John Davies

Wheel of Conditioning RenegadeTraining

Wheel Description

"Each Spoke of the Wheel represents the many attributes needed for success in your preparation with balance and harmony between one another. These Attributes work hand and hand with one another and should never be mistaken as autonomous."

The Wheel of Conditioning is meant to be used in conjunction with the Renegade Concepts of Training

Renegade Concepts of Training

MedBall Delaware Renegade Training RightCoastPro Wrestling

  • Movements Trained, not Musculature 
  • Efficiencies of Movement Reinforced
  • Motor Patterning and Grafting
  • Postural Alignment is Perfected
  • Stabilization in the most De-Stabilized Environments
  • Force Developed such that it can be Projected, Accepted and Redirected at Maximal Levels
  • Incorporate Chaos into your Daily Training 

 

Three Basic Planes of Motion

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