P90X3 Dynamix Coaching, Advice, and Complete Review
When does it appear in the schedules?
P90X3 Classic Schedule: Phase 1, Weeks 1-3: Day 7. Week 4: Days 2 & 7. Phase 2, Weeks 5-7: Day 7. Week 8: Days 2 & 7. Phase 3, Weeks 9-12: Day 7. Week 13: Days 5 & 6
P90X3 Doubles Schedule: Phase 1, Weeks 1-3: Days 2, 5, & 7. Week 4: Days 2 & 7. Phase 2, Weeks 5-7: Days 2, 6, & 7. Week 8: Days 2, 5, & 7. Phase 3, Weeks 9 & 11: Day 7. Week 10 & 12: Days 6 & 7. Week 13: Days 5 & 6
P90X3 Lean Schedule: Phase 1, Weeks 1-3: Day 7. Week 4: Days 2 & 7. Phase 2, Weeks 5-7: Day 7. Week 8: Days 2 & 7. Phase 3, Weeks 9-12: Day 7. Week 13: Days 5 & 6
P90X3 Mass Schedule: Phase 1, Weeks 1-3: Day 7. Week 4: Days 2 & 7. Phase 2, Weeks 5-7: Day 7. Week 8: Days 2 & 7. Phase 3, Weeks 9-12: Day 7. Week 13: Day 6
Welcome to the "recovery" routine from P90X3. This routine goes well beyond what we usually consider to be a "stretch" or "recovery" routine and is now one of my favourite recovery routines I have ever done!
Dynamix removes the monotony of static stretching, and instead, replaces it with dynamic movements and dynamic stretching to not only allow your body to recover from the forces and stimuli being placed on it, but also prepare you for more progress.
In just 30 minutes of 'work', you are taken through a series of dynamic movements and stretches. There is virtually no down time here, so the time just flies by.
There are some sequences that are just designed for stretching, but there are also sequences that make you work a bit, firing up your core or working your muscles. I sweat every time I do this workout!
There is one sequence that stretches your shoulders a bit, but other than that, this routine is missing most of the upper body.
The routine moves extremely quickly. This is nice to keep the pace up and accomplish a lot in 30 minutes, but I placed this in the cons just so you are aware. You wouldn't think you would need to preview a "recovery" routine, but I still recommend you pop this in your DVD player and check it out before doing it.
It can be tough to see what you are doing in some of these movements since you are either face down on the floor or in a plank, so it would be nice to be at least somewhat familiar with the "exercises" in order to follow along.
Obviously, this is not going to be your calorie-burning, sweat-dripping workout that you do throughout the week. Instead, this routine is about a series of dynamic stretches and exercises to let you recover and get ready for more strenuous exercise.
Having said that, I do sweat doing this routine. It certainly isn't hard but some of these sequences will get you warmed up, that's for sure. Tougher than your standard, "Sit here, stretch this. Now move and stretch that," but not overly difficult.
Outstanding, that's all I can say about this one. Designed, in part, with Maliki (hopefully I am spelling that correctly), who is a former Olympic track athlete. Tony takes you through a series of dynamic stretches and movements to open up the muscles through a range of motion to help repair, but also prepare for further athletic movements.
It used to be thought that static stretching (no movement) is beneficial prior to athletic movements and actions to prevent against injury. Not only has science debunked this myth, but research has also shown that dynamic stretching helps to better prepare the body for the rigours of athletic movements and exercise.
Static stretching still plays a part in overall health, as it is beneficial to improve circulation and range of motion, but for recovery efforts and/or preparation for athletic actions, dynamic stretching is superior. That is why it is nice to have yoga mid-week in the schedule to improve range of motion, and then have dynamic stretching at the end of the week to prepare you for more athleticism.
I absolutely love this workout and will actually do it on a weekly basis. You know, how must of us talk about how great stretching is but hardly ever do it? Well this one is incredible and will be used by myself time and time again!
Workout Design: 5/5
I have already heard many people discount this routine as being "just a stretching routine" in the Doubles Schedule and not actually calorie burning. That is fine, but I think a lot of people would greatly benefit from doing the Doubles Schedule simply because it has Dynamix included far more frequently.
Most people may view this routine as a stretch, and therefore use it after a workout, but you may want to consider using it as a pre-workout prep/warmup. In fact, when I eventually get back to my heavy lifting (front/back squats, deadlifts, etc.) I will be using this routine as a prep to get my muscles ready for heavy lifting!
It is great to think that if you are short on time, just jump right into your X3 workout with the short 3-4 minute warm-up. If you have more time, use the "Cold Start" included with every workout, which is 12 minutes or so. Going beyond that, if you have an hour, I highly recommend using Dynamix as a 30-minute warmup.
The possibilities with this routine are endless. Are you heading to run a 5k/half/full marathon? Pop this DVD in as a prep before you run. Your running economy and range of motion will be greatly improved.
This is not a workout, think of this as the tune-up you give your car (your body) so that it runs at optimal performance! I wish this had a bit more upper body work, but overall, I love this routine. I will be using this routine time and time and time again.
Overall (not an average): 9.5/10