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Workout 3 — Three Against Four
17 min readvideo
This is the flagship workout of the program — the one that took the V12.1-hybrid pipeline 11 iterations to dub correctly, and the one Ilana herself calls *'the exercise where I see the real brain work happening on your faces.'* **0:00 — 3:00 · Smooth warm-up.** Stretching overhead, reaching from fe...
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In this lesson you will learn:
- The 3-vs-4 asymmetric arm pattern is the program's single most important cognitive-load drill
- Right arm cycles through 4 positions while left arm cycles through 3 — both arms switch simultaneously but move on independent trajectories
- The cascade/delay exercise (right leads, left follows one count behind) is the second drill — two-count delay feels easier because it's nearly symmetrical
- +2 more takeaways