New to the Lagree method? Afraid to try a class because you don’t know what to expect? This post is for you.
Welcome to the Lagree community! I’m so excited you’re here! I know you might be a little nervous about taking your first class, or if you’ve already taken your first class, you may be wondering “what the heck is a catfish and will this soreness ever wear off!?” Either way, this blog is for you!
The Lagree Method is a high intensity, low impact workout designed to build long, lean muscles using time under tension.
Great, but what does that mean!? Let’s start with the high intensity part: high intensity means your heart rate is going to rise. Lagree fitness IS a cardio workout in the sense that your heart rate will spike when you are holding muscle contractions; those isometric holds are there for a reason! The workout is slow- but that doesn’t mean you won’t lose your breath and sweat a little- or A LOT. When performed correctly- this workout is far from relaxing!
Now, low impact: this means that you are not putting excess pressure on your joints through high impact movements (like jumping). The other part of Lagree that makes the workout low impact is the spring based resistance. Lagree fitness machines are designed with springs that challenge you at your strongest points and support you at your weakest- meaning you are never just moving limbs around freely in space- you always have tension there to support or challenge you!
The “time under tension” training method comes from a bodybuilding foundation. In Lagree, we don’t focus on how many reps we do rather we focus on the amount of time we are in a move. You won’t ever be told to “do 10 lunges” in Lagree, you will instead be told to move slowly and complete your lunges for a given amount of time (typically 1-2 minutes for upper body/ core moves or 2.5/ 3.5 minutes for lower body!)
What should I expect in a Lagree Class?
When you walk into a Lagree class, expect to see a big scary machine that kinda resembles a Pilates reformer, but kinda resembles some kind of medieval torture device- that’s your Megaformer! Make sure to tell your instructor if it is your first class to make sure you get a proper explanation of the machine. Understanding how to change your springs & navigate your Megaformer is critical for success!
In class, you will go through a sequence of moves organized in segments aka “blocks” to hit a specific focus area repetitively with the goal of fatiguing that muscle group. For example, you may do 5 minutes of center core/ ab work, then move into the right leg for 10 minutes, then 5 minutes of right oblique work, and so on. In a proper Lagree class, you will not be jumping back and forth between legs or jumping from one arm move to one leg move and then one oblique move. The idea is to work within a muscle group repetitively to be efficient and effective.
Most moves in class are some iteration of a plank, crunch, squat, lunge, or upper body classic like tricep extension/ bicep curl. Of course there are plenty of moves that don’t fall into one of these categories- but a lot do! Essentially… don’t walk into a Lagree class without expecting to be in some sort of a plank position at some point.
With that being said, EVERYTHING is modifiable! Every plank variation can be modified to some other version on the knees and/ or elbows. The springs of the machine also make every move’s tension modifiable which means you are always able to add more support or lighten the tension if need be. **Be mindful that “less springs” is not always easier, sometimes that will make it more challenging. Speak with your instructor before class if you have any worries about the springs or if you need to modify for any specific injuries.**
During class, expect to shake and feel muscles that you may not know you have! Your job is to move as slowly as possible when in an exercise and transition as fast as possible to the next move when told to do so. (Fast transitions are another cardio opportunity in Lagree!)
Most importantly- HAVE FUN! Your first class may be confusing/ challenging so don’t forget to laugh at yourself if you make a silly mistake or start shaking. Remember everyone in the room is there for the same reasons- to move their bodies and feel GOOD!<3
have a question? drop them here!