How do I combine my weight training with this program?

For those of you that enjoy your weight training and want to combine it with R1, we suggest:

• Twice a week with your chosen lifts

• Train one major lower body and one major upper body lift one day. For example, Squats and Bench Press.

• Do another major lower body and upper body lift on the other day. For example, Deadlift and Overhead Press.

• Keep the repetitions low and sets at a moderate volume. For example, 4-6 sets of 3-5 repetitions. This will keep your strength quality on these exercises high and should not be too much to do along with the rest of the R1 training.

• Do these after the R1 workout for the day, so you keep your recovery days as true rest days.

Give that a try for a few weeks and see how that feels and let us know if you need help modifying the schedule.

Should I circuit train through each session?

No.* Please complete all reps/holds and all sets for each movement before progressing to the next movement.

*The caveat here is with Phases 3 and 4, which is explained next.

How do I work through Phase 3 and 4?

For Phase 3 and Phase 4, do 3-5 reps of the movements listed for each session. In this case, one rep is the entire combination or flow series.