Allaire Back Fitness Season 2: Huatulco, Mexico

This corrects a previous review. Dr. Allaire is located in Northern California, not Southern California. Oops!

shawnt

This review is for Disc 3 only (the final disc in the series); see the earlier reviews for Discs 1 and 2. The episodes on this disc do not progress in significantly in difficulty, and some are rather basic. As in the previous workouts, Dr. Allaire generally shows an easier version of each exercise and then increases the challenge for those who want to join her.

The last workout is a “bonus” stretch workout, which is a nice way to end the series.

EPISODE 219 (26:30, stability ball, foam roller (optional), exercise band (optional))

Abs (3.5 min) - 3 rounds of isolation holds on the stability ball, in a crunch position during round 2 and moving the arms up and down in round 3; Back (3.75 min) - hips/torso on the stability ball and arch the back up, then drop your nose to the ball and come back up for several reps; Planks (3.5 min) - seesaw pushups on the stability ball; Bridge (3.5 min) - side bridge exercises on the elbow with feet/ankles on the foam roller (round 1), and the same but raising one arm overhead (round 2); Standing Exercises (6.75 min) - 2 rounds of standing rows using an exercise band wrapped around a column (lifting one leg to add a balance component in the second round), then 2 rounds of pulldowns with the exercise band secured overhead and hinging from the hip (with the same leg lift in the last part of the second round); Stretching (4.5 min) - forward bend variations to stretch the hamstrings using the foam roller for support, then runner’s lunge using the stability ball for support, a backbend over the ball, and then a forward bend over the ball.

I found the backbend in the back exercises to be tricky; it would be best to have a mirror here — Dr. Allaire seemed to go much farther back than I could so it would be nice to be able to confirm positioning/form. The standing exercises using the band are new and work the arms as well as the back (a bonus!). Overall, I didn’t find this episode as challenging as some of the previous ones, but it was still a nice workout nonetheless.

EPISODE 220 (26:30, stability ball, foam roller, strap)

Abs (3.25 min) - slow crunches/holds on the foam roller, first with one leg, then both legs, lifted; Back (3.5 min) - hips/torso on the stability ball, do two rounds lifting the arms by the ears and then two more rounds quickly pushing the ball in and out, first with the arms by the sides then with the arms coming up by the ears; Planks (3.5 min) - straight leg planks on the forearms (round 1), straight leg planks with straight arms on the foam roller (rounds 2 and 3), and straight leg/arms planks with the feet on the foam roller (rounds 4 and 5); Bridge (3.5 min) - side bridge on the elbow and knee (round 1), then side bridge on the elbow and feet on the foam roller (round 2); Linked Exercises (7 min) - reverse lunges, some sets separated by a knee lift/balance, with the last few sets going into a plank with alternating legs lifted, then a final balance exercise (Warrior III); Stretching (4.5 min) - lying hamstring and figure 4 stretches using a strap.

Foam roller work requires a lot of balance in general, and Dr. Allaire is great at showing variations that allow you to test your comfort zone. However, when she had both legs and arms off the floor in the abs exercises, I had to say “no way!” The remainder of the exercises were challenging but doable.

EPISODE 221 (26:31, exercise band (optional))

Abs (3.5 min) - 2 rounds of slow crunches on the floor with one leg straight; Back (3.5 min) - 2 rounds of lifting opposite arm and leg from a tabletop position; Planks (3.5 min) - standing plank/pushups using the wall, either on flat feet or the toes; Side Bridge (3.5 min) - side bridge on the elbow and knees, coming forward from a 45 degree angle; Bridge (3.5 min) - standard bridge exercises on the floor with an exercise band tied around the thighs, pushing against the band in the second set; Linked Exercises (3.25 min) - wide-legged squats, one-legged balance, then a combination of the two; Stretching (4.5 min) - pigeon pose, standing table top stretch, and Warrior I.

Dr. Allaire goes back to basics in this episode, and thus it seems out of place. Although some may still find the exercises challenging (there may be more reps than usual?), this workout may function better as a refresher.

EPISODE 222 (26:30, chair (optional))

Abs (3.5 min) - isolation holds/slow crunches with the knees bent, with two arm variations (up by the sides and overhead by the ears); Back (3.5 min) - several rounds of lifting opposite arm and leg (or just arms or just legs) from a tabletop position; Planks (3.75 min) - straight arm planks on the knees then on the toes (rounds 1 and 2), the same but on the elbows (round 3), then from the elbows to straight arms (round 4); Side Bridge (3.5 min) - side bridge on the elbow and knees, coming forward from a 45 degree angle; Bridge (3.5 min) - standard bridge exercises on the floor and lifting and lowering the hips, beginning with the hands on the floor and ending with the arms straight up, do the final round with one leg lifted; Standing Exercises (3.5 min) - squats; Stretching (4.25 min) - tabletop stretch using a chair for balance, forward bend, a standing psoas/quad/side stretch, and seated figure 4 stretch.

This is another “back to basics” episode. The degree of difficulty in the exercises does not increase, and in some cases (like in the abs or back exercises) it actually decreases. However, as with episode 221, there are fewer form pointers and more reps so it’s not a total step back.

EPISODE 223 (26:30, stability ball)

Abs (3.5 min) - 4 sets of isolation holds on the stability ball, the last two with scissor arms; Back (3.5 min) - hips/torso on the stability ball, do three sets of scissor arms; Planks (3.5 min) - 4 rounds of plank with straight arms and feet on the stability ball, lifting alternating feet in rounds 2 and 4 and an elbow option shown in round 3; Side Bridge (3.5 min) - hip lists against a stability ball which is placed at hip height against a wall, ending with a seated figure 4 stretch; Bridge (3.5 min) - standard bridge exercises using a stability ball, with optional arm variations (round 1), lifting alternating legs (round 2), and rolling the ball in towards the glutes (round 3); Linked Exercises (3.5 min) - rear lunges, squats, forward lunges, and then a combination of all three into a square pattern; Stretching (4.5 min) - runner’s lunge with an optional side bend and hamstring stretch on the ball.

Dr. Allaire shows how to get up on the stability ball if you have limited room. Obvious but also very helpful! The linked exercises are not new, nor are the bridge, abs, or back exercises. Actually, I’m not sure if any of the exercises, except the hip lists, are new. Even so, the fact that there are fewer pauses for form pointers and more time doing the exercises makes this episode a nice one. I’ve discovered that foot/leg placement on the ball can really increase (or decrease) the challenge level.

EPISODE 224 (26:30, stability ball)

Abs (3.5 min) - 3 rounds of isolation holds on the stability ball, doing scissor/propeller arms in the last two rounds; Back (3.5 min) - hips/torso on the stability ball, do one round lifting the opposite arm and leg and a second round doing the same but lifting up and then to the side; Planks (3.5 min) - thighs on the stability ball and straight arms, then do two sets with the ball under the shins and lifting opposite leg up and to the side; Side Bridge (3.5 min) - 2 rounds of side bridge on the elbow and feet with opposite arm straight up, with the top leg lifted in the second round; Bridge (3.5 min) - 3 rounds of bridge exercises (standard, lifting one leg, and lifting one leg up and to the side); Standing Exercises (3.5 min) - one-legged balance exercises (one knee up, then one straight leg forward/side/back with the supporting leg in a very shallow squat); Stretching (4.5 min) - plie squat into a side lunge using the stability ball for balance, runner’s lunge, and figure 4 stretch.

Dr. Allaire calls the plank exercises “interesting and very challenging.” Lifting the leg requires a strong grounding of the other leg on the ball; I wobbled a little but made it through. I found the second round of side planks equally challenging, but more from a strength perspective than balance. Dr. Allaire tells you that the standing exercises are good to rehabilitate strained or sprained ankles or help prevent strains and strains from occurring.

EPISODE 225 (26:29, chair)

Abs (3.5 min) - isolation holds/crunches on the floor; Back (3.5 min) - two rounds of lifting the opposite arm and leg from a tabletop position; Planks (3.5 min) - forearm plank with straight legs progressing into straight arm planks; Side Bridge (3.5 min) - side bridge on the elbow and knees, coming forward from a 45 degree angle; Bridge (3.25 min) - 3 rounds of bridge exercises on the floor, raising and lowering the hips with both feet on the floor in the first round and with one leg lifted in the last two rounds; Standing Exercises (3.5 min) - squats with both feet on the floor and then on one leg; Stretching (4.5 min) - tabletop stretch for the hamstrings using a chair for balance, runner’s lunge also using the chair into Warrior I, and figure 4 stretch.

The exercises in this episode are fairly basic, and most of them are not new to the series. It is nice to have a no equipment workout for a change.

EPISODE 226 (26:25, strap)

Abs (3.5 min) - crunches on the floor, some with one arm raised, then a slow roll to the side not using the arms; Back (3.5 min) - from a tabletop position, place one hand on the opposite arm (2 sets), then do the same but lift one arm by the ears; Planks (3.25 min) - planks on the knees and forearms (2 sets), then with straight legs (2 sets); Side Bridge (3.5 min) - lying on your side on the elbow with the legs at a 45 degree angle, then raise and lower the top leg (level 1), then raise and lower the body using the lower leg (level 2); Bridge (3.5 min) - standard bridge exercises on the floor, raising and lowering the hips and (for some reps) raising the arms overhead, then doing the same but raising one leg and keeping the arms by the sides; Linked Exercises (3.5 min) - squats, a one-legged balance, and then both exercises combined; Stretching (4.5 min) - runner’s lunge, seated hamstring stretch using a strap, then cross-legged hip stretch.

This is another fairly basic workout. Some of the exercises (like the side bridges) are not new. While it is still possible to be challenged here, the difficulty level is not as great as in many previous episodes.

BONUS EPISODE 227 (22:13, strap)

This episode is all stretching. It includes the following stretches on the floor:

o Legs (using the strap): hamstrings, leg to the side then across the body, figure 4 stretch
o Child’s pose
o Cobra/sphinx/upward facing dog
o Runner’s lunge into a small backbend, then turned to the side

The last six minutes are standing stretches:

o Eagle arms
o Neck stretches
o Side bend
o Shoulder/chest/upper back stretches
o Upper body chest stretch combined with a breathing exercise

This episode is a little shorter than the others in the series, with only 21 minutes of actual workout time. The stretches are held for a reasonable length of time and feel great. Dr. Allaire tells you that some people won’t feel comfortable doing the backbend stretches (i.e., cobra etc.), so if that’s you, just continue with child’s pose/cat/cow. This workout is a nice way to end the series.

Instructor Comments:
Dr. Allaire is encouraging, and her form pointers are detailed and helpful. I would have preferred fewer form pointers as the series progressed, but since these workouts were aired on PBS, I can see why Dr. Allaire provided so many. I think that, overall, she does a great job in this series.

shawnt

This review is for Disc 2 only; I submitted a review of Disc 1 earlier. The episodes on this disc step it up a notch and are closer to stand alone workouts, especially the later ones. Dr. Allaire generally shows an easier version of each exercise to begin and then increases the challenge for those who want to join her.

In my case, I am using these workouts to identify muscle imbalances. For example, I typically find the abs and standing exercises less challenging than some of the others. I attribute this less to program design (although perhaps this is a factor? I’m not sure) than to my own strengths and weaknesses. In reading the comments below, you should take this into consideration. Your strengths and weaknesses could be entirely different in fact, they probably are.

The workouts on this disc use two pieces of new equipment, although both are optional: an exercise band and a half dome.

EPISODE 210 (26:30, stability ball, foam roller)

Abs (3.5 min) - crunches on the foam roller, with legs at a 90 degree angle in the second round and opposite arm and leg lifting in the third round; Back (3.5 min) - hips/torso on the stability ball, swing alternating arms in a 180 degree horizontal arc in the first round, bring the nose to the ball with arms at the side in the second round, and do the same nose move in the third round but with a slight backbend; Planks (3.5 min) - hips or shins on the stability ball and legs off the floor and active in the first round, shins on the ball and alternating legs lifted and then moved out to the side in the second round; Side Bridge (3.5 min) - lying on your side on your elbow with knee/hip/shoulder in a straight line and lift from hip/hold in the first round, then do a side plank with straight legs and arms and lifting the front leg in the second round; Bridge (3.5 min) - standard bridge exercises using a stability ball, lifting alternating legs and then moving leg out to the side in the second round (with optional hands off the floor); Linked Exercises (3.5 min) - back lunges, squats, and front lunges, repeated in a 360 degree (box) pattern; Stretching (4.75 min) - standing hamstring/calf stretches, standing psoas stretches (modified Warrior I), and rolling on the foam roller for the IT band.

Foam roller exercises can require a lot of balance, and the ab exercises are challenging for this reason. The plank exercise with raised legs also require a lot of balance and core strength. I couldn’t get my legs high at all, although I didn’t fall off the ball (a small, but real, triumph!). The second round of side bridges also require a good bit of strength. I did fall off the ball in the bridge exercises but only when I tried to raise my arms. I’m starting to wonder if I’ll make it through this series. The workouts start out easy, but they are getting sneakily harder!

EPISODE 211 (26:26, stability ball)

Abs (3.5 min) - isolation holds and crunches on the ball; Back (3.25 min) - on all fours, extend opposite arm and leg and then last round do the same but draw a square with the extended arm and leg; Planks (3.25 min) - straight arm and forearm variations, with the last sets lifting alternating legs; Bridge (3.5 min) - head and shoulders on the ball then lower hips, last set using only one leg; Standing (6.25 min) - balance on one leg, then one-legged hip hikes and planks into something like a table top squat; Stretching (5.5 min) runner’s lunge with a shallow backbend, a figure 4 stretch using the ball, a chest opening stretch supine on the ball, and a final spinal decompression/relaxation stretch prone on the ball.

This episode focused more on strength gains than balance. Dr. Allaire shows variations for those who are still working up to the full pose. The episode required some balance, especially in the standing section, but there wasn’t as much of this as in previous workouts.

EPISODE 212 (26:27, stability ball, foam roller)

Abs (3.5 min) - crunches on the foam roller, the last few rounds with the arms overhead by the ears; Back (3.5 min) - torso on the ball and leg lifts and then roll out (ball under legs) and hold; Planks (3.5 min) - holding onto the sides of the ball (but can be done on the floor); Side Bridge (3.5 min) - side planks with legs on the foam roller (but can be done on floor), in the last round raise arm and one leg; Standing (5.5 min) - squats, last round come up on toes; Stretching (5.75 min) figure 4 stretch (“sitting pigeon”), arm/chest stretches, and hamstring/calf stretches, all done using the stability ball.

The back exercises focus on developing lower back strength, while the plank exercises require more balance— or so says Dr. Allaire; I thought they seem less challenging than in previous segments. I think this program is good at identifying muscle imbalances, because I’m sure others could find these exercises plenty challenging. The side bridge exercises require a healthy combination of strength and balance — pretty challenging for me!

EPISODE 213 (26:30, stability ball, foam roller)

Abs (3.75 min) - isolation holds on the foam roller, with the feet on the mat for the first few rounds and the feet at up a 90 degree angle for the last few rounds (hands off the mat optional); Back (3.5 min) - torso on the ball and lift opposite arm and leg, then lift hand from mat (round 1) and same exercise but with torso lifted into a slight backbend (round 2); Planks (3.75 min) - holding onto the sides of the ball (but can be done on the floor) with both feet on the floor (round 1), same but with feet in a wide or narrow stance (your choice) (round 2), then with alternating legs lifted (round 3), and pushups with feet on the floor (rounds 4 and 5); Side Bridge (2.75 min) - lying on your side on your elbow with knee/hip/shoulder in a straight line and lift from hip (on knee) (round 1), then same lift with straight arm and legs (round 2); Bridge (3.5 min) - standard bridge exercises using a stability ball, with an isolation hold (round 1), rolling ball in (round 2), and rolling ball in while lifting hips (round 3); Linked Exercises (3.5 min) - rear lunge into one-legged knee up (round 1), down into plank, add a pushup then side bridge (repeat twice) and come up into table top (round 2), then repeat rear lunges and plank only, but with alternating legs lifting in plank, and come up into table top (round 3); Stretching (4.5 min) - standing hamstring/calf stretch, Warrior I, and figure 4 stretch sitting on the ball.

The abs exercises require a lot of balance (especially if you follow Dr. Allaire and lift your hands off the mat — I couldn’t). The back exercises also require a lot of balance. Actually, the entire episode was a nice mix of strength and balance. This episode was not easy (for me).

EPISODE 214 (26:27, stability ball)

Abs (3.5 min) - isolation holds on the floor, first with hands under the curve of your lower back, then with one arm by the ear; Back (3.5 min) - hips/torso on the stability ball, do two rounds lifting the arms by the sides and then a third round alternating lifting arms (like you’re swimming, which Dr. Allaire later calls “scissor arms”); Planks (3.5 min) - straight leg planks on the elbows (round 1); straight leg planks with the elbows on the ball (round 2), and the same as round 2 but circling the arms (rounds 3 and 4); Side Bridge (3.5 min) - lying on your side on your elbow with straight legs and knee/hip/shoulder in a line then lift/hold (round 1), then same with the top leg in front and bottom leg behind (round 2), and then the same as round 2 except the bottom leg is bent at the knee and lifted (round 3); Bridge (3.5 min) - standard bridge exercises using a stability ball, with an isolation hold (round 1), lifting the arms by the ears (round 2), and moving the arms quickly (scissor arms) (round 3); Linked Exercises (3.5 min) - stationary lunges (round 1); a one-legged balance (round 2), lunges into a one-legged balance (round 3), and lunge/balance with the arms overhead (round 4); Stretching (4.5 min) - figure 4 stretch on the ball (no hands), runner’s lunge using the ball for balance, and a hamstring stretch on the ball.

I didn’t find the abs exercises to be challenging at all; there aren’t enough of them to work on strength and since they are done on the floor, there is no balance component. I had the same reaction to the back exercises; although they are on the ball, the balance required isn’t great. Perhaps I need to inflate my ball more. The challenge for me started with the planks; holding a plank while circling the ball isn’t as easy as it looks.

EPISODE 215 (26:26, strap, exercise band)

Abs (3.5 min) - slow crunches with one leg extended (round 1); and same crunches as in round 1 but with the opposite arm extended by the ear; Back (3.5 min) - standing rows using an exercise band; Planks (3.5 min) - three rounds of straight leg planks with straight arms, with the feet together in the second and raising alternating legs in the third; Side Bridge (3.75 min) - lying on your side on your elbow with straight legs and knee/hip/shoulder in a line then lift/hold (round 1), then the same but with the top arm and/or leg lifted (round 2); Bridge (3.5 min) - standard bridge exercises, but activating the glutes by pushing against an exercise band tied snugly around your thighs on the lift; Linked Exercises (3.5 min) - wide squats (round 1) and wide squats with a one-legged balance in between reps (round 2); Stretching (4.5 min) - figure 4 stretch with one leg on a wall and lying eccentric stretching using a strap for the hamstrings.

The ab exercises remain fairly basic and don’t offer a lot of challenge to the intermediate/advanced exerciser. Dr. Allaire introduces an exercise band in the back exercises to help train the postural muscles; these exercises target the mid-back and shoulder blades and require an object around which you can loop the band at elbow level. Dr. Allaire suggests that you use a door knob (in case you don’t have a column handy); I used a bed post. Your band should have a fair amount of resistance to it; mine was too light, so next time I will use a stronger one or double the band. The second round of side planks requires a significant increase in strength (my first real “fail”). During the stretch segment, Dr. Allaire tells you that muscle imbalances make you prone to back injuries, and one of the goals of this program is to restore balance to both sides of the body.

EPISODE 216 (26:30, stability ball, half dome (optional), and small ball/medicine ball (optional))

Abs (3.5 min) - isolation hold on the stability ball while extending a medicine ball out to the side, then shifting the ball from hand to hand (round 1), then the same exercise while in an isolation hold crunch (rounds 2 and 3); Back (3 min) - hips/torso on the stability ball, raise opposite arm and leg (2 rounds); Planks (3.5 min) - hips on the stability ball and legs off the floor and active (round 1), same with lower legs on the ball (round 2), same as round 2 but lift alternating legs (round 3), same as round 3 but add two pushups (round 4); Side Bridge (3.5 min) - lying on your side on your elbow and legs at a 45 degree angle, then raise top leg and first hold (level 1), then raise and lower the body using the lower leg (level 2); Bridge (3.5 min) - standard bridge exercises using a stability ball, beginning with the hands on the floor and ending with the arms straight up (round 1), do the same but come up and down for several reps (round 2), then do the same with arms up for all of the reps (round 3); Standing Exercises (3.5 min) - balance with one foot on the half dome and one leg lifted (round 1), then balance with one foot on the floor and leg bent and the other leg lifted (round 2), then do the same as round 2 but tap the foot of the raised leg on the floor behind you (in a lunge position) (round 3); Stretching (4.5 min) - hamstring stretches sitting on the stability ball and runner’s lunge with three knee variations (with a combo side bend in the last variation) using the stability ball for balance.

This episode introduces a medicine ball to increase the intensity of the abs exercises. I used a dumbbell, and I think that works just as well. The final two sets of plank exercises require both strength and balance; I could do them, but just barely (and if truth be told, I’m not sure that my pushup counted; it was pretty sad). Dr. Allaire tells you that if you don’t have a stability ball for the plank exercises, you can use a chair or the couch. For side bridges, the strength difference between levels 1 and 2 is significant. I thought level 1 was pretty easy and level 2 could be challenging if there had been more reps (so my assessment — very doable. After my plank semi-fail, I needed a confidence booster). The half dome is a nice addition to the standing exercises, but Dr. Allaire tells you that, if you don’t have a half dome, you can do the balance exercise on the floor.

EPISODE 217 (26:30, stability ball, foam roller, chair (optional))

Abs (3.5 min) - crunches on the foam roller, with two arm variations (on the floor and up by the side) (round 1), the same as round 1 with arms by the side and chin to the chest (round 2) and the same but alternating neck positions (round 3); Plank (3.5 min) - plank exercise on the elbows, first on the floor then on the stability ball (round 1), plank with elbows on the stability ball, with elbows moved an inch more forward (round 2), then plank with the elbows on the stability ball and lifting alternating legs (round 3); Side Bridge/Plank Combinations (6.5 min) - straight arm plank (round 1), the same (either with straight arms or on the elbows) and several quick(ish) reps (round 2), pushups on the knees and then with straight legs (round 3); plank, then pushup into side bridge (rounds 3 and 4, separated by a stretch); Bridge (3.5 min) - standard bridge exercises using a stability ball, beginning with the hands on the floor and ending with the arms straight up (rounds 1 and 2), then lift opposite arm and leg (round 3); Triceps Exercise (3.5 min) - isolation hold in dip position on the ball (rounds 1 and 2), then dips on the ball (or chair, your option) (round 3); Stretching (4.5 min) - figure 4 and hamstring stretches on the stability ball, and a backbend over the ball.

This episode is structured a little differently. There are no separate “back” or “standing” exercises, and this is the only workout in the series with triceps exercises. The challenge continues to increase in the “usual” sections; the third round of planks requires more balance than you’d expect just watching it (again, a semi-fail for me. sigh). Dr. Allaire provides a timely reminder that it’s not worth it to sacrifice form to get through an exercise, and she tells you to focus instead on the fundamentals; with practice, it will get easier. She says this at the start of the side bridge/planks, but it’s valuable advice for all of the segments. Dr. Allaire shows less advanced modifications in this segment, giving a clear impression that she expects less advanced exercisers to work their way up to the full exercise instead of avoiding the workout altogether. Dr. Allaire says that, if you’re not working out with her today, she hopes that she can inspire you to work out with her in another program. She is so encouraging!

EPISODE 218 (26:35, stability ball, strap (optional), hand weights (optional), and a small ball (optional)

Abs (3.5 min) - 3 rounds of isolation holds on the stability ball, with scissor arms in the second and third rounds; Back (3.5 min) - hips/torso on the stability ball and raise the arms to the sides (round 1), and then the same but using weights (round 2); Planks (3.5 min) - straight arm/leg plank (but elbow and knee options are shown) (round 1), then pushups using the plank form variation chosen in the previous round (rounds 2 and 3), then do several sets of a pushup then widen leg and arm and another pushup (round 4); Side Bridge (3.5 min) - lying on your side on your elbow with straight legs and knee/hip/shoulder in a line and lift/hold, then raise hips by pushing with the bottom leg (several rounds of one lift then two raises each); Bridge (3.5 min) - standard bridge exercises using a stability ball, beginning with your choice of hand variation (on the floor, by the sides, arms straight up) (round 1) and the same but rolling the ball towards the glues using your feet (rounds 2 and 3); Standing Exercises (3.5 min) - one-legged balance exercise, standing on one leg and hinging from the hip, with the arms by the ears (like Warrior III) (two rounds); Stretching (4.5 min) - lying eccentric stretching using a strap for the hamstrings.

Using weights in the back exercises significantly increases the challenge (at least for me). Without the weights, they were no big deal; with them, I struggled a bit (which could have been a too-much-weight problem; even so, it was also hard to keep my feet stable on the mat). The plank exercises include push ups; these will help build strength for those who want to do pushups always on the toes because there aren’t many reps (and, thus, the exercises are good form and strength progression instead of endurance).

shawnt

This series is led by Dr. Lisa Allaire, a chiropractor located in Southern California. The series is designed to strengthen the core and back, with the main goal of preventing back problems before they arise (rather than fixing them after they happen). The series also is designed to improve balance, coordination, and flexibility.

The series, filmed in Huatulco, Mexico, first aired on PBS somewhere around 2010 or 2011. The episodes are mostly filmed outside, with lovely views of cliffs and the ocean. Some of the episodes are in an open building or on a balcony. Dr. Allaire instructs alone, and there is no music other than some instrumental guitar at the beginning of each segment.

The series is comprised of 26 episodes. Each of the episodes lasts approximately 26.5 minutes, and is broken down into the following sections: Abs, Back, Plank, Bridge, Standing Exercises, and Stretching. Some episodes also have a separate section of Side Bridge exercises, and sometimes the Standing Exercises are called Linked Exercises. Disc 3 contains a “bonus” episode, which is all stretching.

You’ll need a mat for all of the workouts, and a stability ball, a foam roller, hand weights, and/or a strap for some of them. Each episode begins with the same 55 second intro by Dr. Allaire and continues with a short explanation of the equipment needed. The actual workout begins at about the 1 to 1:30 minute mark. The DVDs are well chaptered so that you can skip over the intro/equipment sections. A brief description of each of the episodes in Disc 1 follows this review; I will add reviews of the episodes in Discs 2 and 3 later.

What I Liked / Things to Consider

I really like this series, and I can see how it can be effective in improving back health and core strength when used consistently. The episodes get progressively more challenging as the series unfolds. They are short enough to tack on to the end of another workout. While the workouts on Disc 1 could, in theory, be used as stand alone workouts, there are a few reasons why you may not want to use them that way:

1. the progressive nature of the episodes makes them more functional when used as a consistent program;

2. quite a bit of each segment is devoted to form pointers (although this lessens considerably over time), and there aren’t enough reps to create significant strength gains on their own.

Because of these two points, I myself wouldn’t use most of the episodes on Disc 1 as stand alone workouts. The first one that I would consider trying as a workout on its own (for me) would be either 207 or 208.

Further, the pervasive and sometimes long form pointers can be a real positive, especially while you’re developing healthy movement patterns. However, I can also see how some may find them excessive and wish that more time were devoted to the actual exercises instead.

Finally, I found that the exercises didn’t progress at the same rate. I thought the ab exercises weren’t that challenging by the end of Disc 1, whereas all I could say was “wowie!” at some of the plank and bridge exercises. I’m not sure if this is because of my own imbalances (strong abs, and weaker other core muscles) or whether this is due to a real difference in the rate of progression. In either event, I think it would have been nice to have harder ab exercises.

Season 1 vs. Season 2

Season 1 is also available on DVD. According to Dr. Allaire’s website (allairebackfitness.com), the difference between Seasons 1 and 2 is that the workouts in Season 1 are progressive, while the workouts in Season 2 stand alone. While I agree about Season 1 (I have this one too), as noted above, the workouts in Season 2 definitely are also progressive. The seasons are similar and I’ve enjoyed both.

The Episodes

This review is for Disc 1 only. I plan to add reviews of Discs 2 and 3 later. Note that the overall time for each episode is total running time, including the intro segments. Also note that the individual section times are approximate because of rounding.

DISC 1

EPISODE 201 (26:35, strap)

Abs (3.5 min) - crunches with one leg extended; Back (3.5 min) - on all on all fours, lift one arm off the floor, then several rounds of extending the opposite arm and leg; Planks (6.5 min) - performed standing using a wall, with front and side plank variations; Bridge (3.25 min) - standard bridge exercises on the floor, with arm variations shown; Standing (2.5 min) - squats using the wall for balance if necessary; Stretching (4.5 min) - standing stretch that looks like Warrior I, a hamstring/calf stretch on the floor using a strap, and a seated stretch for the hips.

There are lots of form pointers in this one, so it was not much of a workout. It does lay a nice foundation for body alignment principles for the workouts to come. Dr. Allaire tells you that she’s not focusing in this program on number of reps or sets but rather replacing unhealthy movement patterns with healthier ones. This is a theme throughout the series.

EPISODE 202 (26:30, chair)

Abs (3.5 min) - crunches with one leg extended along floor; Back (3.5 min) - on all on all fours, lift one arm off the floor, then several rounds of extending the opposite arm and leg;
Planks (3.5 min) - 2 rounds on the floor on the elbows, then 2 rounds with straight arms; Side Bridge (3.5 min) - lying on your side in a straight line, lift legs (like an oblique crunch using only the lower body); Bridge (3.5 min) - standard bridge exercises on the floor, with arms in the air;
Standing (3.25 min) - squats using the wall for balance if necessary; Stretching (4.5 min) -
standing stretch that looks like Warrior I with a side bend, a standing hamstring stretch, and a seated figure 4 stretch for the hips.

There are lots of form pointers in this one too, but fewer than in the first workout. At one point Dr. Allaire says that, even if you’re advanced, it’s good to do this episode to be reminded of the form pointers.

EPISODE 203 (26:31, strap and dumbbells (optional))

Abs (6.25 min) - neck strengthening exercises (standing with isometric pushes against the head, then lying lifts with isometric holds) and neck/ab combo isometric holds; Back (3.25 min) - on all on all fours, lift the opposite arm and leg off the floor, then do the same while circling the lifted arm and leg; Planks (3.5 min) - on the floor, first round on the forearms with straight legs, second round with straight arms either on the knees or with straight legs, and third round with straight arms and legs, with alternating leg lifts; Bridge (3.5 min) - standard bridge exercises on the floor, with foot pressure variations shown to emphasize hamstrings or glute activation; Standing (3.5 min) - 3 sets of squats, the second with raised arms and the third with an overhead press using a water bottle (or dumbbells); Stretching (4 min) - seated straight leg stretch using a strap for the legs/calves, cross legged stretch in twist position (without the twist) for the glutes and hips, eagle stretch for the shoulders, and a brief neck stretch.

I found the neck exercises unexpectedly difficult. The back exercises progress so that they now require balance and coordination, and there are some excellent form tips to increase glute activation during the bridge exercises.

EPISODE 204 (26:35, stability ball, foam roller, and strap)

Abs (3.5 min) - crunches on the foam roller, with two arm variations (up by the sides and overhead by the ears); Back (3.5 min) - hips/torso on the stability ball, do two rounds lifting the arms by the sides and then a third round lifting both the arms and torso; Planks (3.5 min) - hips on the stability ball and legs off the floor and active, raise alternating arms straight ahead (2 rounds); Side Bridge (3.5 min) - feet/legs stacked on the foam roller (either at the ankles for a balance challenge or near the knee for an easier version) and upper body resting on one elbow, then lift, with some neck stretches at the end; Bridge (3.5 min) - standard bridge exercises using a stability ball, beginning with the hands on the floor and ending with the arms straight up; Standing (3.25 min) - balance exercise, standing on one leg and hinging from the hip (like Warrior III without the arm extension); Stretching (4.5 min) - lying eccentric stretching using a strap for the calves and hamstrings.

This introduction to this episode is filmed at night or in the early morning, and the segments get progressively lighter. This episode has two chapters of bridges (standard and side), unlike the previous episodes. The side bridges feel more like side planks and are challenging. Throughout this episode, the balance requirements continue to progress. I found that the plank and standing exercises in particular required quite a bit of balance!

EPISODE 205 (26:30, stability ball, strap)

Abs (3.5 min) - isolation holds on the floor, with legs up in the later rounds and extending alternating legs extending; Back (3.5 min) - hips/torso on the stability ball, lift opposite arm and leg; Planks (3.5 min) - hands on the stability ball and straight legs (3 rounds); Side Bridge (3.5 min) - feet/legs stacked on the floor and upper body lifted on one elbow (round one) or straight arm (round two); Bridge (3.5 min) - head and shoulders on the stability ball and feet on the floor, then hinge at the hip and push back up with the feet (2 rounds); Linked Exercises (3.25 min) - stand with one leg up and bent at the knee for a balance exercise (then alternate legs), then do a series of lunges (and alternate), and finally “link” the two exercises by doing four lunges on one leg and then come back to center and balance (and alternate); Stretching (4.5 min) - lying stretching using a strap for the calves and hamstrings, first with one leg straight up and then in a figure 4.

This episode also has two chapters of bridges (standard and side), and the standing exercises are called “linked” exercises here. Dr. Allaire shows modifications for the planks on the ball, just in case it’s a bad balance day for you. She also suggests getting a burst-resistant ball, and then shows why it’s a good idea when she demonstrates a way to come out of plank. (I’m glad I have a burst-resistant ball because I found that “dismount” really tricky!) The bridge exercises emphasize the legs and glutes. Many of the segments end with a brief stretch.

EPISODE 206 (26:31, foam roller)

Abs (3.5 min) - crunches on the ground while working on neck activation, then an isometric crunch while moving alternating legs; Back (3.5 min) - on all on all fours, lift the opposite arm and leg off the floor, then do the same while drawing a square with the lifted arm and leg; Planks (3.25 min) - push ups, both on the knees and straight leg versions; Side Bridge (3.5 min) - lying on the side, upper body on the forearm and legs bent at a 45 degree angle and top leg raised, either hold (option 1) or raise and lower body by pushing with bottom leg (option 2); Bridge (3.5 min) - standard bridge exercises with the legs (easier) or ankles (harder) on the foam roller; Standing Exercises (3.25 min) - rear lunges; Stretching (4.5 min) - standing forward fold, runner’s lunge, and child’s pose, all using the foam roller for support.

This is shot in front of what looks like a salt water swimming pool. The reps get faster and more challenging. This is the first episode of “drawing a square” in the back exercises, much trickier than it looks! The plank exercises are pushups; normally there are many form pointers but a few extra here would have been appreciated.

EPISODE 207 (26:30, stability ball, foam roller, strap)

Abs (3.5 min) - isolation holds and crunches on the foam roller, first with feet on the ground then with arms overhead and lifting alternating feet; Back (3.5 min) - hips on the stability ball, lift the arms by the ears in round one, lift the arms by the side (or ears) and lift torso in round two, then roll out in a plyometric movement and do multiple reps of your choice of the variations in round three; Planks (3.25 min) - hips on the stability ball and legs off the floor and active, do seesaw pushups in the first round then roll the ball farther down the legs and do another round of seesaw pushups; Bridge (3.5 min) - standard bridges using the stability ball, working on lifting the arms overhead in the first round and lifting the arms and alternating legs in the second round; Standing Exercises (3.5 min) - 2 rounds of squats, coming up onto the toes in the second round; Stretching (7.5 min) - lying stretches for the lower body using the strap, runner’s lunge using the stability ball for balance, and upper body stretches while sitting on the ball.

The reps continue to get faster and more challenging, and more content is devoted to the exercises and less to form pointers. This is episode introduces plyometric moves with the ball. The plank exercises are really pushups, not standard planks or plank variations. It would be useful to have a mirror to check your form in the second round of seesaw pushups to make sure that your legs are moving up while your torso is going down; there are no reminders or cues about this, and it’s hard to watch and do at the same time. The bridge exercises require a lot of balance!

EPISODE 208 (26:34, stability ball, two hand weights (optional))

Abs (3.5 min) - 3 rounds of isolation holds on the stability ball, with various arm movements in the second round and the same movements in the third round (but holding hand weights); Back (3.5 min) - hips/torso on the stability ball, do three rounds with the first lifting the torso up and then alternating lifting arms, the second doing only the arm movements holding hand weights, and then a final round with arms by the side and lifting alternating legs; Planks (3.5 min) - ankles/lower legs on the stability ball and hands on the floor, roll knees in to almost a pike position (first round) then just roll knees in (second round); Side Bridge / Plank Combinations (3.5 min) - planks on the floor with leg options (either straight or on knees) and various arm options (on elbows or straight) (round 1), plank with straight arms and legs into side plank with arm up (round 2), same plank combo from round 2 with an added pushup in between sides; Bridge (3.5 min) - standard bridge exercises using a stability ball with the arms by the sides (round 1), the same with the knees rolling in and hips lifting (round 2) or hips stable (round three), and then the knees rolling in and lifting alternating legs (round 4); Linked Exercises (3.5 min) - balance exercise, standing on one leg and the other knee up, then a lunge ending in the same one-legged balance, performed in 360 degrees twice (e.g., back, front, right side, left side); Stretching (4.5 min) - static standing hamstring stretches, runner’s lunge into Warrior I, a twist while in plie position, and neck stretches.

This episode was filmed on a balcony with a misty jungle in the background (quite lovely!). Dr. Allaire tells you that neck range of motion is one of the first things that people lose, so she has you do a few neck stretches at the end of the ab work (which she usually does, so this isn’t new). I found the plank and leg lift round in the bridge exercises to be particularly challenging. These require a lot of strength, coordination, and balance. Also, it would be helpful to have a mirror for the plank exercises; I didn’t, and I wasn’t sure whether I ever made it into the pike position (so I was worried about form while I tried not to fall off the ball!).

EPISODE 209 (26:31, stability ball)

Abs (3.5 min) - 3 rounds of isolation holds on the stability ball, with various arms raised by the ears and then lowered to the sides in the second round and the same arm movements in the third round (but hold torso in a crunch position); Back (3.5 min) - hips/torso on the stability ball, do two rounds lifting/extending the opposite arm and leg with the other arm raised by the side; Planks (3.75 min) - shins on the stability ball and do a standard plank for the first round, then lift alternating legs for 2 additional rounds; Side Bridge (3.5 min) - lying on the side, upper body on the forearm and legs bent at a 45 degree angle and top leg raised, either hold (option 1) or raise and lower body by pushing with bottom leg (option 2), do 2 rounds; Bridge (3.5 min) -standard bridge exercises using a stability ball, lifting alternating legs in the second round and alternating arm and leg in the third round; Linked Exercises (3.5 min) - reverse lunges into a one-leg balance (opposite knee up), then the same reverse lunge/balance combo into a forward lunge/balance combo (one fluid motion, several reps); Stretching (4 min) - side lunges to stretch the inner thigh using the ball for balance, a twisting runner’s lunge to stretch along your body (almost lying on your side, instead of the more common upper body twist), and knee to the chest.

The balance challenge continues. Dr. Allaire tells you not to worry about wobbling around because sometimes you learn more by almost falling off the ball than you do by staying on it. She doesn’t tell you what you learn by falling off the ball. The form pointers/reminders continue to be good, and the pace of the workout has progressed so that many of these pointers are given while she shows you the basic position for the exercise segment (i.e., there’s less true down time).

Instructor Comments:
Dr. Allaire is a natural in front of the camera. She knows where the challenge is in each exercise and shows modifications in case the exercise is too advanced for you or you’re having an ”off” day. However, because she is so encouraging and nonjudgemental, she makes you want to work harder. She provides alignment tips which are detailed, clear, and useful. She also has a core that is crazy strong!

shawnt