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  • Learning the Target Pop 3 moves

    Alisa, GreenGem and I have been discussing a challenge to learn the three moves from Target Pop: Diva Derriere, Pretzel Twist and Awesome Legs. Are there any other ladies who would like to join us? It is really a challenge according to our own rhythm. We want to encourage each other in this thread. I know that there are some ladies who know these moves well. Do feel free to chime in and give your precious input to help us and to join if you feel like it.


    You can use the Target Pop 3 DVD or the CRT DVD with the Diva 10 (a version of Diva Derriere) and Pretzel Twist. The PT is also in the BBFF#3.

    Here are some other links to get you going:

    1) GreenGem's thread with the DD challenge from FB in January this year

    https://forum.t-tapp.com/forum/main-...derriere-links

    2) A link to Renee's 14 day-DD-challenge on FB:

    https://www.facebook.com/notes/t-tap...3148938451452/

    3) Margaret Barry's instructional video for Awesome Legs on Instagram

    https://www.instagram.com/p/B4xSI37lUZ9/

    4) A thread with some info about the recommended frequency. The other day, I read in a FB T-tapp group that Brian Hashey had said that you can do these moves every day. Trisch chimed in and said that those with adrenal fatigue tendency would need to do maybe only one move.

    https://forum.t-tapp.com/forum/main-...5-awesome-legs

    EDIT: GreenGem shared this.

    AL Tips from the Forum
    Awesome Legs w/o Flat Back (2019) https://forum.t-tapp.com/forum/gener...hout-flat-back
    Awesome Legs and bad knees (2017) https://forum.t-tapp.com/forum/main-...-and-bad-knees
    Awesome Legs - slow? (2015) https://forum.t-tapp.com/forum/main-...some-legs-slow
    Awesome Legs question [legs turned out?] (2012) https://forum.t-tapp.com/forum/main-...-legs-question

    Here we go, ladies!
    Last edited by Anna Lee; 01-18-2020, 03:26 AM.

  • #2
    This is Awesome!! GreenGem, Anna Lee and myself have been approaching these moves in a "take it slow and learn as we go" type approach and thought it would be wonderful to do this as a group so we hope more of you will join with us. We intended to do an Awesome Legs Challenge but have been discovering Diva Derriere quite slowly so thought learning all three moves together would be nice, a good way to support each other while learning.

    I tried Diva Derriere for the first time with the Diva Derriere Challenge on Facebook and am now excited to learn all three moves with my friends. I would like to see what these three moves can do to help trim my legs, hips, bum, and abs. Thanks to GreenGem posting the video from Margaret about Awesome Legs, Anna Lee and I started experiencing this move by following her video. We realized how much we could feel it in our core What a wonderful, added, and unexpected advantage.

    This Challenge is whatever you decide to make it. We are not stressing ourselves out to learn a move in 10 days or 3 moves in 30 days. If that is what you can and want to do, that is fine but it can also be whatever works best for you. This Challenge is about experiencing these three moves, being intentional to be as consistent as we can be and learn good form. Anna Lee, GreenGem and myself all have our own "personal" challenges so we have been approaching these moves slowly. I have a lot of trouble with back and hip pain so learning good form is pertinent and taking the learning slow is important.

    In the last thread posted above, different ways are discussed as how to approach learning Awesome Legs, but the other two moves are also mentioned so feel free to take a look at that. I did Diva Derriere every day during the challenge (it was a 6 day challenge) and have continued but lessened my reps because I learned that my core wasn't as strong as I thought. Instead of throwing in the towel, I kept going and lessened my reps so I could concentrate better on proper form. When I added Awesome Legs to the learning, I did them both EOD, Diva with 6 reps and Awesome Legs to Margarets Tips video.

    I am going to begin this challenge by going back and learning Diva Derriere for 10 days (I will start out with less reps - maximum of 6 and work up from there). It may take me all year to learn these three moves, but that is OK!!

    I cannot wait to hear everyone's ideas on approaching these moves and those who are experienced chiming in to aide up in being mindful as well.
    Last edited by AlisaJDrury; 01-12-2020, 01:47 PM.
    Alisa - 52 y.o.
    T-Tapp Beginner 2/5/18 - First Challenge 4/15/18
    Mother, Grandmother, nutrition and health enthusiast!

    "The race is not to the swift, but to the one who endures to the end. If not now, when?"

    Comment


    • Anna Lee
      Anna Lee commented
      Editing a comment
      Great input, Alisa!!

  • #3
    I will join this challenge! I have POP3, and certainly could do this

    Comment


    • AlisaJDrury
      AlisaJDrury commented
      Editing a comment
      Awesome!! I just posted some more information. It is whatever YOU want to make it, however you need to approach it so that you will be consistent. No pressure!!

    • Anna Lee
      Anna Lee commented
      Editing a comment
      Wonderful that you are joining us, Clarika!

    • GreenGem
      GreenGem commented
      Editing a comment
      Yay! We can do this!

  • #4
    I think that I will do like Alisa, go back to DD. I may watch the videos from Renee's FB 14 day-challenge (you find the link from FB in my original post). I will be doing DD according to my stamina. So excited to start tomorrow!
    Last edited by Anna Lee; 01-12-2020, 03:20 PM.

    Comment


    • #5
      Wonderful Anna Lee !!!! Great additional info AlisaJDrury

      Thanks to you ladies, I have been taking on this challenge gently. I have been putting these three effective moves on low priority for a looong time because I am always focusing on my back and shoulders. Of course, the more I T-Tapp the more I learn how every part needs attention and contributes to the well being of the whole body.

      For everyone facing their own personal challenges while participating this challenge, let's do our best with what we can do and we will continue to improve. Personally, two years in and I still feel like a newbie, so much to learn even with the basics. I would like to quote Trainer Trisch: "muscle activation and alignment will definitely help even if you're not absolutely spot on"

      As I always say, T-Tapp is God-Given and God Guided. I am honored to have the opportunity to share what's been gifted to me. There is so much more woven within each of the T-Tapp exercise and special sequences within the workouts than just a means to lose inches and look good......So good luck....just do your personal best and you WILL continue to repair/rebuild from the inside out and your body will continue to look, feel and FUNCTION better too. - Teresa (April 12, 2018)

      Comment


      • GreenGem
        GreenGem commented
        Editing a comment
        AlisaJDrury, yes so true! I am experiencing changes enough to know T-Tapp works. Each set-back is like stepping backwards but each A-HA moment propels me forward.

      • Anna Lee
        Anna Lee commented
        Editing a comment
        GreenGem, I have also been putting these moves on low priority because I thought they were "impossible" for me to learn. We are for sure still learning the basics in T-tapp. I wrote down your quote on my 6 week-challenge-sheet: "Let's do our best with what we can do and we will continue to improve.

      • GreenGem
        GreenGem commented
        Editing a comment
        So true Anna Lee. I would like to clarify the "Lets do our best" quote is derived from Teresa and is in my signature.

    • #6
      Since Target Pop 3 or the workouts at the old original CRT disc were some of my earliest regiment, I have to offer a public service announcement that no matter which DVD and which move you do, alternate the starting side. There are DVDs or workouts that Teresa did one side more slowly than the other, and there were miscounts on one side vs the other, in order to balance out, write down which side you started on Day 1 and then your Day 2 should start on the other side, please write it down as before you start and stick to it, otherwise, you will get one side more sore or more developed than the other.

      If you don't think you have enough stamina or you already have one leg more developed or weaker than the other, start with the weak side. If you can only handle 3 reps on the weak side, you also only do 3 reps on the strong side. Eventually, the weak side will develop enough and both side will be balanced.

      Every single floor moves activates the abs, and you do not feel your lower abs muscles being used or sore after 3-4 days, you are not doing it right. Come back and talk.
      ISSA Certified Personal Trainer
      ISSA Certified Specialist in Fitness Nutrition
      ISSA Certified Specialist in Corrective Exercise
      T-Tapp Trainer in Training

      Ordered More and TWO on 7/7/2010, Started tapping on 7/30/2010.
      2011 30 Day Challenge Less to Lose under 50 Category Winner.
      2012 60 Day Challenge Trainer/TnT Category Winner.
      2014 60 Day Challenge Trainer/TnT Category Winner.
      2015 60 Day Challenge Trainer/TnT Category Winner.
      2017 60 Day Challenge Average to Lose over 50 Category Runner-Up

      Comment


      • AlisaJDrury
        AlisaJDrury commented
        Editing a comment
        Thank you for this. I did remember to start out working my right side tonight and am happy for that. My left side is my more sore side (weak because of soreness, not necessarily weak) and for some reason I always start on that side. I know now that this is why I was so sore during learning Diva during the challenge and just thought it was because it was a new move (but my hip hurt so bad). I am writing this down in my journal right now!!

        I also did the same amount of moves on each side (which I always do anyhow because this is one thing that ALL OF YOU drumb into our brains). I am so excited and hoping to be able to strengthen my hip muscles and hip joint with these moves. I just learned from Margaret in her AL tips video that you NEED TO feel it in your abs so doing Diva tonight I made sure I felt it in my abs. This was good stuff!!

      • Anna Lee
        Anna Lee commented
        Editing a comment
        Ayj, as always, your input is precious. Thank you so much for this info.

    • #7
      I had an ahah moment with my Diva Derriere session today and wanted to share. I followed Trisch's Diva Derriere Challenge session tonight and first I remembered to start on my right side instead of my left (which is my bad side and I always start on). When I started to feel it in my hip when working my left side, I held my core tighter and pushed my hand into my hip more and this truly made me lift with my legs more and I could feel it so much more where I was supposed to. I kind of feel like my core got a little bit of a workout too.
      Last edited by AlisaJDrury; 01-14-2020, 11:49 AM.
      Alisa - 52 y.o.
      T-Tapp Beginner 2/5/18 - First Challenge 4/15/18
      Mother, Grandmother, nutrition and health enthusiast!

      "The race is not to the swift, but to the one who endures to the end. If not now, when?"

      Comment


      • Anna Lee
        Anna Lee commented
        Editing a comment
        Thank you so much for sharing your ahah moment, Alisa! I am so glad that you experienced this.

      • GreenGem
        GreenGem commented
        Editing a comment
        Awesome Alisa!

    • #8
      This morning, I chose to warm up with some Chair Cruisers stretches: Curl the core, Arch & scoop and IT & thigh stretch. Then I watched Renee's Day 1 from the recent challenge. It was great to listen to the points of perfection and only to do 6 reps to start. I added some stretches, in fact, I like the sequence of stretches that Teresa does from 7.20-9 min on the Diva 10 from the CRT DVD. It hink there are 6 short different stretches and then from 9-9.59 min she does some kickouts etc standing. I'll keep doing them after the DD. The ones that Renee and Trisch, I think Margaret too, did during the DD challenge really avoided me to have hurtfully sore buns. Today, I could really feel the activation even doing just 6 reps and I used a mirror to see the angle of my knees and their level when I raised them.

      Great day 1 for me!

      I am looking forward to reading about everybody's experiences.
      Last edited by Anna Lee; 01-13-2020, 05:49 AM.

      Comment


      • GreenGem
        GreenGem commented
        Editing a comment
        Great Day 1 Anna Lee.

      • AlisaJDrury
        AlisaJDrury commented
        Editing a comment
        Great Day 1 Anna Lee. I want to look at the CRT exercise segments again to focus on the stretches.

        Ladies, The Diva 10 move is NOT what I expected it to be. I guess because of the Diva title I "assumed" it was a variation of Diva Derriere...NOT! So, now I have to add this move to my list of "booty and leg moves" to learn this year.

      • Anna Lee
        Anna Lee commented
        Editing a comment
        Alisa, I do like the Diva 10 because I could not do DD with 15 or 24 reps from the TP3 *with* good muscle activation, alignment etc. BTW, on my CRT DVD, there is a short intro of a move from BBFF#3 and part 3 of DD is missing (when you are stretching your whole leg). Is it the same for you? I wrote about that in the other thread; I will use the pause button and add that 3rd part because it feel so good.
        Last edited by Anna Lee; 01-15-2020, 06:11 AM.

    • #9
      Popping up this thread because of the trolls...

      Comment


      • #10
        I am working on doing better at being mindful of habits to balance my body. Logging my starting sides and assigning MWF as left days will surely help. AL 2 reps from Trainer Margaret TTapp Tue Tips+ DD 5 slow reps from Trainer Trisch's Diva 10 class. I will read Pretzel Twist little by little this week.

        Update: I've been using a small mirror and the square patterns on my mat as guide to keep my ankle-leg-hips where they need to be. Today seems a lot better in terms of alignment and activation because my legs are were very tired. I will go back to 3 reps instead of 5.
        Last edited by GreenGem; 01-13-2020, 10:10 PM.
        As I always say, T-Tapp is God-Given and God Guided. I am honored to have the opportunity to share what's been gifted to me. There is so much more woven within each of the T-Tapp exercise and special sequences within the workouts than just a means to lose inches and look good......So good luck....just do your personal best and you WILL continue to repair/rebuild from the inside out and your body will continue to look, feel and FUNCTION better too. - Teresa (April 12, 2018)

        Comment


        • Anna Lee
          Anna Lee commented
          Editing a comment
          GreenGem, good plans! I am also logging my starting sides. I realized that my left side is really weaker. So thankful that Ayj chimed in about this.
          Last edited by Anna Lee; 01-13-2020, 02:21 PM.

        • AlisaJDrury
          AlisaJDrury commented
          Editing a comment
          Great planning ideas...I may steal them. I forgot to log my starting side yesterday so I need to do that. I am relearning Diva for 10 (from Trisch's video) days but may throw in Margaret's AL at only a couple of reps EOD. I felt some improvement yesterday as well in that I wasn't lifting from my hip, but my leg which is good. I will continue to "read" pretzel twist.

        • Anna Lee
          Anna Lee commented
          Editing a comment
          GreenGem and Alisa, finally I didn't watch* which starting side I would do today, so I think that I did two days starting with the right leg...

          GreenGem, I also use the side of my gym mat for the alignment of my knees and it helps to use the mirror too.
          Last edited by Anna Lee; 01-15-2020, 06:19 AM.

      • #11
        Because I feel bad not showing the 6 weeks thread some love, I will only post about the Target Pop Challenge here...is that weird. OR maybe I will post in both threads.

        I am feeling really tired today so I thought maybe some lymph pumping would be good. I did SATI up to the 21:00 point and TFFS Monday Moves #2 w/ Trisch (I need to practice this one). Because I waited too long, I forgot to do my Diva today and realized it when I got to work. I will definitely do Diva with Trisch again when I get home tonight.

        The one thing I wondered about Diva is how high are we to be raising our leg? Teresa raises hers pretty high, but most of the trainers in the Diva Challenge videos did not do that so is it a "newer tweak" to not raise too high? Just curious.
        Alisa - 52 y.o.
        T-Tapp Beginner 2/5/18 - First Challenge 4/15/18
        Mother, Grandmother, nutrition and health enthusiast!

        "The race is not to the swift, but to the one who endures to the end. If not now, when?"

        Comment


        • AlisaJDrury
          AlisaJDrury commented
          Editing a comment
          Great point ayj67 Aurora!

          @Soliloguy72 I am not sure I understand "What I focus on is making sure I see my hip move forwrd with each lift." Forward as in tilting forward or moving upward? My hip really doesn't move because I am pressing my hand to keep it stable, otherwise I tend to lift with my hip and get more pain there.

          That is what I do also is focus more on raising middle of thigh to keep knee and ankle stable. The fast ones are hard to not lift from knee, so I may just do a few more slow ones instead of the fast ones. Last night I felt it really good in my glutes and hamstring so I think I am making good progress.

        • Anna Lee
          Anna Lee commented
          Editing a comment
          Like Lisa wrote, Teresa does not go as high with her leg on for example the newer CRT DVD. Alisa, on that DVD, she tells you to push your hand at each lift. I just started to learn doing that this morning, but it makes sense..

        • AlisaJDrury
          AlisaJDrury commented
          Editing a comment
          Anna Lee push at each lift, interesting and makes more sense than holding the push and potentially losing it (which is my case these days)...Ahhh I need to watch that DVD again and really pay attention.

      • #12
        I love this DVD! I do the full sequence quite often.
        Lisa. 48 years old.
        Homeschooling 4 great kids and surprise toddler #5.
        T-Tapping since 2010, consistent since 2015!

        I got to meet and workout with Teresa in 2014. I am forever grateful to her and will never forget her.

        My Instagram https://www.instagram.com/soliloquy72/
        MyFitnessPal https://www.myfitnesspal.com/profile/soliloquy72

        Comment


        • AlisaJDrury
          AlisaJDrury commented
          Editing a comment
          Lisa, I have heard you talk about it before. Please feel free to chime in and help us, or do it with us...just becasue

        • Anna Lee
          Anna Lee commented
          Editing a comment
          So nice to see you chiming in here, Lisa!

      • #13
        My legs and bum are still tired today from yesterday. I reviewed my logs from the past 3 weeks, this is my tally: DD 4+5+1; AL 0+2+1

        To prevent for overdoing, I may need a break from DD starting on Wed (could be earlier or later) depending on how my legs feel. I will try to get 10 days of AL. PT may need to wait until next week. Rest from this challenge every weekend.

        My chest is not pressing down as much as it used to while working out while lying down on the floor, I have not had that losing-my-breath while doing AL.I think my progress with core and lat activation and doing better with keeping ribs up are all helping.
        As I always say, T-Tapp is God-Given and God Guided. I am honored to have the opportunity to share what's been gifted to me. There is so much more woven within each of the T-Tapp exercise and special sequences within the workouts than just a means to lose inches and look good......So good luck....just do your personal best and you WILL continue to repair/rebuild from the inside out and your body will continue to look, feel and FUNCTION better too. - Teresa (April 12, 2018)

        Comment


        • Anna Lee
          Anna Lee commented
          Editing a comment
          GreenGem, have you done the afterwards stretches for Diva 10? I cannot remember if you have that DVD or not? I definitely feel my muscles, but they don't "hurt." Great that you find your rhythm for these moves.

        • GreenGem
          GreenGem commented
          Editing a comment
          Anna Lee, I am using a previous CRT class in beyouthfulnfit.com (not currently available). It has the cobra stretches and cat/cow type of move, and leg tappings (like at the end of Days 1, 4, and 5.

        • Anna Lee
          Anna Lee commented
          Editing a comment
          Oh yes, you explained that last week, sorry to repeat my question. Those are the stretches that I do after my DD.

      • #14
        Oh I forgot to post here this morning. I did 10 reps of DD, still with the mirror. I chose Trisch's DD challenge version and I liked her warmup too. Afterwards, I continue to do the 6-7 short stretches from Diva 10, the CRT DVD.
        Last edited by Anna Lee; 01-15-2020, 12:48 AM.

        Comment


        • #15
          I did 6 reps of Diva Derriere to Trisch's video (well, she played in the background while I did them). I do like her stretches before and after the move. I like Margaret's stretch off to each side when you are sitting on your knees, but I cannot get it to where I can feel it now. I will do AL with Margaret when I get home tonight (I ran out of time before work). I feel like my pants may be getting a tad loose...maybe.

          Anna Lee, I totally forgot to look at Diva 10 today so I will do that tomorrow (unless the neighbors under me are noisy tonight I will look at it when I get home).
          Alisa - 52 y.o.
          T-Tapp Beginner 2/5/18 - First Challenge 4/15/18
          Mother, Grandmother, nutrition and health enthusiast!

          "The race is not to the swift, but to the one who endures to the end. If not now, when?"

          Comment


          • Anna Lee
            Anna Lee commented
            Editing a comment
            I also like Margaret's stretch before the DD. Those two moves could be great to do for a short relaxation. Alisa, I do hope that your neighbours were noisy last night

          • AlisaJDrury
            AlisaJDrury commented
            Editing a comment
            The neighbors have been better. I don't know when they work or even IF they work so we cannot figure out their timeline. I get home from work around 11:30 pm or 12:00 midnight and that seems to be when they are noisiest. But they are better this week and quiet by 1 am. So, I come in from work and do some exercises, stretches, nothing big unless I didn't work out before work. But when I finally lay down around 12:30 or 1 am they are pretty quiet. Plus I play relaxation sounds to drown them out IF they are noisy. I think God is hearing my prayers because they have been better.
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