the 7 pillars of the lagree method
The Lagree Method has 7 pillars that everyone should know before taking a Lagree class. All pillars are crucial as they are what sets this workout apart from all other types of fitness. In order to get the absolute most out of each workout, you should keep these at the forefront of your mind. To understand and practice these is to truly master the Lagree Method and the benefits will show in your results.
#1: effective form
Correct body alignment is crucial. Your teacher will guide you on the proper form for every movement. The suggested body positioning is best way to maximize safety and effectiveness of the movements as designed by Sebastien Lagree.
#2: Effective range of motion
Each movement will have an effective range of motion and it is essential that you stay within that range. Going outside of the recommended range of motion can compromise the effectiveness of the workout. Typically, the optimal range excludes the extreme ends of the range such as full extension and full contraction, as the muscles disengage during those extreme ends and who wants that?! The goal is to keep the muscles you are working fully engaged throughout the entire movement and range of motion plays a huge role in this.
#3: effective tempo
How slow can you go? There really isn’t such a thing as “too slow” in Lagree. Each half rep of each movement should be a slow 4 count (each count is 2 seconds) — meaning, if you’re squatting, it takes you at least 8 seconds to get to the bottom of your squat and another 8 seconds minimum to rise. The slow-twitch muscle fibers are activated, your body starts to shake, your heart rate rises, the calorie burn spikes, and the results are insane. In the first minute of a Lagree class you will quickly realize how challenging (and addicting) it is to move slow.
#4: effective duration
How long you are in a movement is important because you want to give the muscles you are working enough time to fatigue in order to see results. It’s all about time under tension — the duration your muscles are being worked. Different parts of the body require different durations (as researched and discovered by Sebastien Lagree) and our trainers will guide you.
#5: effective tension
The tension, or weight, of the carriage is adjusted by springs. Each movement has a suggested amount of tension that ensures you are getting the most out of each movement. Trainers will instruct on the springs for each movement as well as harder and easier options. It’s important to know that the heavier the carriage does not always mean it’s harder! Often times the lightest springs are the burners! Oh and let’s go ahead and kill the myth that heavier springs/weight means you are going to get bulky… Lagree = long, lean muscle. There’s no two ways about it.
#6: effective transition
A Lagree fanatics favorite. Client’s least favorite. But man it’s SO important! Movements are slow but transitions into the next movement should be as fast as you can safely move. Fast transitions will ensure your heart rate stays elevated and in a class environment, it will ensure the timing of the class is consistent. Don’t be that person that takes 20 seconds to get into the next move. Show off your skills and be the first one there! Fast transitions are much more challenging — so I challenge you: all transitions in 6 seconds or less.
#7: effective planes of motion
There are 3 planes of motion: Frontal (front and back), Lateral (left to right) and Transverse (top and bottom). Every 50 minute full-body workout will ensure that all planes of motion are utilized resulting in 360 body sculpting.
