Every successful product starts with a plan. The plan features many building blocks that combine to achieve success. The building blocks of the DDPY (also known as DDP Yoga) fitness system is the Diamond Dozen.
On this page, you’ll learn:
- What Is The DDPY Diamond Dozen?
- What Moves Are In the DDPY Diamond Dozen?
- How Can I Modify The DDPY Diamond Dozen?
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What Is The Meaning Of The DDPY Diamond Dozen?
The DDPY Diamond Dozen is made up of 13 movements.
In other words, it’s a baker’s dozen.
This series of moves works out every muscle in your body.
One thing you’ll notice right off the bat in DDPY is that there is no such thing as “poses.” In DDPY, the moves are labeled as positions.
Each DDPY position will teach you how to create dynamic resistance, which, combined with your breathing, will give you an amazing workout that:
- Helps increase your heart rate to help you burn calories
- Increase your potential to burn fat and build strength
- Features no running, no jumping, and no lifting
What Moves Are In The DDPY Diamond Dozen?
Take a look at these 13 movements to get a great start with your DDP Yoga program:
1. Ignition Into Touchdown
Ignition Into Touchdown is a key movement that helps to engage dynamic resistance.
This movement is often the start of a DDPY sequence.
You’ll feel all the muscles fire up in your body, from your toes up through your fingers.
Read more: Ignition Into Touchdown
2. Diamond Cutter
The Diamond Cutter is named after DDPY founder Diamond Dallas Page’s finishing move from his professional wrestling career.
You’ll often see this at the end of a DDPY sequence.
Read more: Diamond Cutter
3. Bar Back
Bar Back is tremendous at helping lengthen your spine, and it’s a great setup for what often comes next – slow-burn push-ups!
Read more: Bar Back (Bent Leg and Straight Leg)
4. Catcher Into Thunderbolt
There’s no better way to loosen up tight thighs, hamstrings, and hips than with Catcher Into Thunderbolt.
This position mimics the catcher position in baseball.
Read more: Catcher Into Thunderbolt
5. Slow-Burn Push-Ups
You’ve probably done a push-up, but the slow-burn aspect cranks up the difficulty.
Push-ups are one of the most basic exercises there is, but they’re also one of the most challenging for people.
This movement has a range of modifications to make it easier for beginners or for those building strength in their chest, shoulders, and triceps.
Read more: Slow-Burn Push-Ups
6. Cobra Into Down Dog
What a way to stretch out the back!
Cobra is a great stretch you can do that requires only the ability to get down on the mat.
Add in Down Dog to stretch and strengthen muscles all over your body!
Read more: Cobra Into Down Dog
7. Table Into Cat Stretch Into Broken Table
I’ve taught a number of people over the years who have low-back pain.
I research what other current experts say about helping alleviate back pain.
Time and again, this stretch is one of the most popular exercises for the lower back.
Known as “Cat-Cow” in traditional yoga, DDPY adds in sports rehab with the Broken Table aspect.
Read more: Table Into Cat Stretch Into Broken Table
8. Supported Lunge Into Space Shuttle
Lunging is one of the basic movement patterns. We might lunge when we need to grab something from the floor, for example.
Supported Lunge helps with balance, flexibility, and strength.
Add Space Shuttle at the beginning or end of a Supported Lunge, and your legs will be shaking.
Read more: Supported Lunge Into Space Shuttle
9. Road Warriors 1 and 2
Oh, what a rush!
The Road Warrior positions are named after the legendary tag team known as the Road Warriors, also known as the Legion of Doom.
These look similar to a lunge, but are in fact very different. They do a great job helping the hips to open up.
Read more: Road Warriors 1 and 2
10. Dynamic Resistance Cables Into Dynamic Resistance Curls
I love these because they can be done out of Catcher, Supported Lunge, or Road Warrior position.
The cables and curls will help work not only your biceps, but your triceps, too!
11. Dynamic Resistance Rows
Rows are one of the most popular ways to work the back muscles.
In this pulling movement, imagine like you’re pulling a Mack truck toward you as you flex your lats, shoulder blades, and everything around them.
Read more: Dynamic Resistance Rows
12. Dynamic Resistance Punches
One of my favorite moves is the DR Punch!
The punch can help you in two ways.
With dynamic resistance, the punch focuses the effort in your arm and chest. It’s as if a force is preventing your punch from extending, but you’re so strong that it doesn’t even matter.
With the fast-twitch punches, your core stability takes over. The quick effort requires a balanced body.
Read more: Dynamic Resistance Punches
13. Safety Zone
If any DDPY position or sequence gets to be too challenging, head into Safety Zone!
Read more: Safety Zone
How Can I Modify the DDPY Diamond Dozen?
All of the DDPY Diamond Dozen moves can be modified.
If you’re using the app, any one of the instructors will call out how to modify the position.
Or, you can use the DDPY Rebuild Series or Chair Force to learn modifications.
Finally, a certified DDPY Level 1 or Level 2 instructor in your area is trained to offer modifications. If they also happen to be a certified personal trainer, they may be able to offer additional modifications, as well.
Learn how to put all of these moves together into an easy or challenging workout with a certified DDPY instructor. You can find a list here.