asensei offers an ever-growing library of programs and workouts that you can follow, and have our coaches provide feedback on. For some programs, such as a mobility or TRX workout, you'll value having the coach watch your workout and direct your focus and practice. For other workouts, like a rowing workout for instance, you may have more specific asks such as "When I'm in the higher stroke rates on the ladder workouts, I feel like I'm rushing and losing power in the drive ... can you take a look for me?". Our coaches are there for you whatever your ask.
Here's some of the programs and workouts that are available to you through the asensei app however:
We've got a library of over 150+ workouts in rowing, curated into programs and collections from coaches including Eric Murray, Shane Farmer (Dark Horse Rowing), Johan Quie and (for British Customers only, available as an upgrade for non-British Customers) content from British Rowing.
You may choose to follow a particular program, like Eric's (RE)COMMIT program and use your video feedback to get specific tips to help you prepare for your 2k attempt at the end of the program, or to better understand some of the coaching Eric delivers through the program.
Or instead, you may user our asensei programs and workouts from all of our coaches to program your workouts, and then use your video feedback sessions with Eric to work separately on improving your form and technique.
It's up to you!
We worked with Dr Chris Frankel (former Head of Education and Performance at TRX) and Justin Russ to develop the ASENSEI DAILY 8 program. This program is all you need to explore the full repertoire of TRX exercises with asensei, and cover all of the foundational movements the TRX trainer allows you to perfect.
The workout structure is the same each time - 2 supersets (*) of 8 exercises, repeated twice with a rest in-between. A superset is where you move from one exercise to the next without rest in-between, completing your reps of one exercise and then moving onto the next.
The 8 exercises you do will change as you progress in the quality of your practice. For instance, the first exercise in your superset the very first time you practice with asensei will be the TRX SQUAT ROW. asensei will count your reps, and will continue to coach you to improve the quality of your squat row until you are performing it as well as Justin could possibly expect.
Once you're performing the squat row consistently correctly, asensei will substitute that exercise for a progression -- a more challenging variant that requires additional technical competency. You will always be challenged.
Similarly, if you appear to be having difficulty with the squat row, asensei will offer a regression, simplifying the exercise usually by breaking it into it's constituent parts (a squat one workout, a basic row the next) before putting the exercises back together again as you master the regressions.
So -- though the program is called the DAILY8 -- do not think of this as a "single workout". It's a program that will evolve into an almost infinite number of variations, giving you the experience of training with Justin as if he's your personal trainer adapting the workout in real-time.
This is the power of Connected Coaching with asensei (app)arel!
MOBILITY AND STRENGTH
Dr Jena is offering both a movement screen, and a mobility program that will be tailored towards you.
In the mobility screen, Dr Jena will ask you to perform a number of movements and exercises - the same ones she uses with elite athletes in all manner of sports - so that she can identify your areas of focus to give you strength, mobility, balance and full range of motion in everything you do.
She will then tailor a mobility program for you, giving you exercises for overall mobility and strength, with emphasis on the exercises that will best target your areas of focus.
Depending on the equipment you have available to you, Dr Jena will offer you exercises with bodyweight only, unassisted stretches, as well as using equipment like elastic bands, resistance bands, Kettlebells (you can always substitute something else with weight, often even just holding a backpack is sufficient to add the weight challenge you need) and perhaps even TRX.
THE WHOLE IS GREATER THAN THE PARTS
By working with all 3 coaches, you'll be able to maximize your performance.
If you're an indoor rower, you'll be supplementing and cross-training with sport-appropriate strength and mobility training that will keep you rowing stronger and longer.
If your core modality is TRX, and that's what brought you to asensei, Dr Jena will help you unlock your movement so you move better and move without pain or injury. As Dr Chris Frankel says, "the best ability is availabilty". And if you have access to a Concept2 rowing machine, you'll have a phenomenal set of programs and workouts that will teach you to row correctly, and add the strength and cardio you need to round out your training.
Finally, if you found asensei through Dr Jena, to address mobility issues, you'll have programs in rowing and TRX that will allow you to build on the base of solid movement that Dr Jena will gift you.
The whole is greater than the parts.
Additionally, you are free to use your video coaching sessions to ask for specific feedback, outside of a specific workout.