DMC Introduction

About a year ago John Davies (Founder of Renegade Training) developed a cutting edge training system called DMC. The DMC training program, whether you are an athlete or fitness enthusiast, will help increase range of motion, flexibility, strength, power, core, and stability. Who would not want all of that out of a program?

The only problem that I came across was that the program was too hard for many of my clients and athletes, due to the lack of core strength and muscular tightness in the anterior part of the body, so I had to find a way to lay down a foundation. Once the foundation has established I could then start my clients on phase one of the DMC program.

Here are pictures of the static holds and modifications. Each static hold should be held for 30 seconds and done 3 to 4 times a week. Once you are able to hold for 30 seconds increase time to 45 and then 60 seconds. Once you are able to complete you are ready for DMC phase 1.

Workout:

Bridge

Table

Plank

Side Plank

Horse

Superman

Bridge:

Table:

Modification 1

Plank:

Modification 1:

Side Planks:

Modification 1

Modification 2

Horse:

Superman:

Modification 1