6 Minute Superhuman Program Guide.pdf

6 Minute Superhuman How To Always Perform At Your Peak Potential and Bulletproof Your Body From Injuries By Dan Go, CPT, NWS

Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved.

Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.

Introduction - The Contra Code Of Fitness Chapter 1: The Cause Of All Problems... Chapter 2: Misconceptions Your Workout Chapter 3 : The SND Sequence - Welcome To Peak Potential Chapter 4: The Importance Of Self Massage Chapter 5: The Neuromuscular Activator Chapter 6: Dynamic Mobility Chapter 7: Setting Goals Conclusion - Time For Some Action

About the Author My name is Dan Go but my good friends call me “Ninjaman” or “Ninja” for short. For the past 8 years I’ve been honing my craft as a personal trainer researching and attempting to discover the best and most creative ways to create the ultimate human body. Since overcoming a battle with obesity and a body that had been in chronic pain I made it my obsession to find out the depths of human achievement when it comes to looking good naked, performing at its best as well as the mental aspect of human performance. My obsession has had me to spending most of my time and money on the best workout, nutrition and performance programs in the world and has lead me to joining forces with many of the worlds top fitness trainers. In short, my 8 year obsession has been the wildest and most fulfilling journey I could have ever asked for. It has lead me to first starting a one on one training business and that has evolved to me accidentally owning the #1 Rated transformation center in my small ole city of Markham, Ontario, Canada. In addition to working with my amazing female clientele I’ve also been fortunate enough to be featured in a number of newspapers and a couple of television appearances such as Livestrong.com, The National Post, The Globe and Mail, Daytime Live, Snap, Economist and Sun and Maximum Fitness Magazine. My overall philosophy on fitness is to always be goal driven and that people should find programs that fit their lifestyle instead of the other way around. That’s why I created the Six Minute Superhuman program. It’s easy to do, it’s fast, it’s incredibly effective and most importantly...it’s fun.

The Six Minute Superhuman is the first program of its kind on the internet. Regardless of whether you are doing it right before a workout or when you wake up, 6MS will instantly boost your reservoir of athleticism and have you instantly feeling better and physically ready for anything that comes in your path. Whether you are a desk jockey looking to heal old injuries, an avid gym goer who loves to workout or a high level athlete looking to boost your performance, this program contains the principles to help you get to your goals and help you stay there. Honestly, I feel as if we are kindred spirits because it in the past it was me investing in programs like this trying to find the perfect solution to getting into the peak performing body. This program is the culmination of thousands of dollars of education, countless hours of research and application. I’ve based my whole fitness philosophy around the concept that you don’t have to give up your social life to get in shape. This program is the ultimate testament to that philosophy and I can’t wait to share it with you. Enjoy! Dan Go

Introduction - The Contra Code Of Fitness When I was a kid I was always a big fan of video games. Throughout my lifetime I pretty much had every single video game console you could think of. Super Nintendo, Playstation, Xbox, and even Atari, you name it, I probably had it. And when it came to games I was no snob either. I’d play all sorts of games from Super Mario Kart to NBA Jam. I loved video games so much that my parents would constantly get on my case for playing way too much. The one thing I loved about video games was when you got secret codes that would allow you to actually “cheat” the game.

Some codes allowed you to become invincible. Some codes allowed you to enter new levels. The one common theme with all secret codes was... ...They were ALL AWESOME. (Note: For all old school Nintendo fans, I still know the Contra code that would get you 30 extra lives in the game of Up, Up, Down, Down, Left, Right, Left Right, B, A. Yes, I am still a geek.)

In most ways, “cheating” the game was actually more fun than playing it. Knowing the secret codes to get more powers or acquire more lives was like you were “in the know”. Even more fun was pulling them off when your friends were over to impress the crap out of them. Having them say, “How did you do that?” always brought a smile to my face. In short, cheat codes were the bomb. Where am I going with all of this? Well, I consider what you are reading right now to be one of the fitness industries ULTIMATE “cheat codes”. A system of unknown exercises and techniques that were meant to guide your body from where it is, to becoming an ultimate peak performer in the game of life. The Six Minute Superhuman program is like your Fitness version of the Contra code. But instead of gaining an extra 30 lives you are actually becoming a more enhanced human being in every sense of the word.

What would it feel like to wake up full of energy? What would it be like if you could run faster, jump higher, throw farther, and lift heavier?

How good would it feel like if you NEVER had to deal with pain in your body whatsoever? We humans are always searching for that little something extra that will put us over top of our competition. We are always searching for ways to become a little better than we were yesterday. And some people are willing to go to great lengths to make that happen. To enhance their performance a subset of the “population” would actually buy expensive supplements and weird drugs at their local supplement store. An even smaller portion of the population would actually inject some sort of illegal drug into their bodies just to see that little boost in their performance. To reduce pain in their bodies most people you know spend hundreds of dollars a month to go to their local chiropractor or physiotherapist. What 99% of the population don’t realize is that the best tool to enhance your fitness and heal your entire system has been right underneath their nose the entire time: The human body. And it is with your body (and a couple of cheap tools) that we will make the most progress into turning you into a Dynamic Machine capable of much more than you are currently showing. With just a few exercises and techniques that you’ll learn from this program you will be able to instantly unlock the potential of your body’s level of performance. But I must WARN you of one thing: It WON’T be easy.

While the workouts will feel amazing and the self massage techniques we employ will have you feeling better than a $70 session with your RMT you must realize one principle: “Consistency always beats intensity.”

You Deserve to Live in a Body That is Operating At It’s Full Potential. If you invested in a book like this I know you a person that refuses to settle for “halfway”. You are a person that cares about their own evolution and is willing to do what is necessary to reach it. And your FULL potential starts right here. Take the time to read this manual in it’s entirety to fully grasp the ideas and philosophies. Knowledge is power and remember this... The principles in this book must be applied over a period of time—and with complete self-honesty and a sensitive understanding of the principles we have set out—in order to bring the fitness success I’ve promised. To try them out for a while and then give up on them would be like stopping an exercise program after three days because it hasn’t given you bulging muscles yet. For these principles to produce the optimal body you hope for, they must be followed with about the same intensity and perseverance needed to become a good piano player or a very competent golfer, and that’s not easy. Of course, too many programs are marketed as a quick-fix solution but still... people who usually complain about those programs not working rarely, if ever, actually follow them.

In any case, it’s all about diligence, patience and persistence—whether we’re talking about The 6MS program or any fitness book in general.

Application of the principles is true knowledge. So right now commit to this program. Do the exercises right at least right before your workouts and see your progress soar. As always I’ll be here to help out in any way I can. You now have the Ultimate Fitness Cheat Code. All you gotta do now is press “play” and get started on your new High Performance Body. But before we do that we must give you the information needed to completely understand why you will do the exercises we prescribe in this program. And to do that we must start at the bottom because, “Education without action is useless. Action without education is dangerous.”

Chapter 1: The CAUSE Of All Problems “Whatever the majority of people is doing, under any given circumstances, if you do the exact opposite, you will probably never make another mistake as long as you live.” - Earl Nightingale Most of the people you see in the gym are, in fact, Drones.

If you look really closely there is no rhyme nor reason as to the workouts they apply to their bodies. They just end up copying what everyone else does or following their friends advices or just blindly following the advice of fitness magazines. So they go on the treadmill, stationary bike and do a couple of stretches and *think* that that should be enough to start their workout. They do the same thing as everyone else does in hopes for results. But what they don’t realize is: Everyone else is copying everyone else. What the fitness majority doesn’t know is that the scope of our lives have changed. Society as a whole has changed. Even the way we workout and warm up...have changed.

We live in the 21st century where things have innovated since the advent of the first barbell. Fitness has evolved since the movie “Pumping Iron” was released. But people are still stuck in the old 20th century old way of doing things.

Fact: We Are Just Not As Active As We Used To Be

Research actually shows that due to our jobs, internet and TV we are sitting an average of 9 hours a day. In the grand scheme of things this is one hour more than we should be spending sleeping. This is scary.

Sitting is literally killing us in every conceivable way possible. Recently the British medical journal The Lancet 1 published a new series of studies on the health consequences of physical inactivity and the figures are staggering. They show physical inactivity is responsible for as much as 10% of the “burden of disease” (years of life lost to mortality or disability) from

1 The Lancet, Volume 380, Issue 9853, Page 1553, 3 November 2012 doi:10.1016/S0140-6736(12)61872-8

illnesses as diverse as colon cancer, Type 2 diabetes, and coronary heart disease.

Now, you might think that you don’t have to worry about these figures because you are already active. You are diligent. You workout 3 times a week and are more active than the average North American. And kudos to you because you are putting in the time to take care of your body. But did you know that regardless of how many workout you do sitting is STILL deteriorating your body?

Sitting Affects The ONE Aspect That Affects Your Entire Workout Performance... The real problem with sitting is what it does to your posture. When you have poor posture (aka postural dysfunction), there is an imperfect relationship among various skeletal structures of the body, and this may produce strain on the body’s supporting framework2 . Poor posture is the posture that results from certain muscles tightening up or shortening while others lengthen and become weak which often occurs as a result of one’s daily activities. There are different factors which can impact on posture and they include occupational activities with sitting being the biggest factor. When you have faulty posture, the body is completely imbalanced over its base of support. This in turn affects everything you do in life and especially in the gym.

Any restriction, imbalance or misalignment of your musculoskeletal structures will have an negative effect on the efficiency and freedom of any movement you intend to do.

2 Britnell, S.J., et al. 2005. Postural health in women: The role of physiotherapy. Journal of Obstetrics and

Gynaecology Canada, 27 (5), 493–500.

This includes the exercises you do and the even the way you move on a regular basis. In short: Sitting affects your posture in a very negative way and in turn this affects every single thing thing you do in life.

Your Body MUST Be Brought Back Into Balance

Now if you invested in this program you probably didn’t want an entire lesson on why sitting is literally killing your workouts. And I won’t tell you that it can be avoided because if you live a 9 to 5 work/lifestyle then you can’t avoid sitting no matter how much you tried. The purpose of this program is do exercises that are essentially meant to bring your body back into peak potential and the way we can do that is by bringing your body back into proper alignment. In other words we are bringing your body back into balance.

Chapter 2 - Misconceptions About Your Workout “The significant problems we face cannot be solved at the same level of thinking we were at when we created them." - Albert Einstein One of the BIGGEST problems I see with trainers is that they employ strategies that just don’t work for the 21st century exerciser anymore. They attack their fitness from a mindset that was derived from the 1970’s because again...it’s what every other drone is doing in the gym. Their workouts are so outdated that they might as well wear their headbands and full body spandex suits to the gym.

One of the BIGGEST mistakes people always make is the aspect of static stretching before a workout.

Why You Shouldn’t Do Static Stretching Before A Workout Static stretching is used to stretch muscles while the body is at rest. It is composed of various techniques that gradually lengthen a muscle to an elongated position (to the point of discomfort) and hold that position for 30 seconds to two minutes. BUT, when done before a workout it can seriously decrease your performance and sets your body up for injuries.

Static Stretching Pre-Workout Decreases Your Speed

Static stretching does just what is supposed to do; it improves flexibility. So why does this decrease performance if done prior to workout? Recent research3 states that increased flexibility may decrease the muscle-tendon stiffness which may reduce the ability of the muscle to produce the same force during a run. 3 Alyson E. Wolf, Lee E. Brown, et al., Time Course of the Effect of Static Stretching on Cycling Economy, The

Journal of Strength & Conditioning Research 25(11)/2980-2984

Second, a change in the neural function of the elongated muscles may alter the muscles’ effectiveness. Another research study4 has also found that static stretching can fatigue your muscles right before exercise thus decreasing your overall performance.

Static Stretching Pre-Workout Decreases Your Strength and Power

Researchers from Sao Paulo State University5 write in an article that will be published soon in the Journal of Strength and Conditioning Research. The researchers did experiments with a couple of dozen women whose average age was 75. The women had started doing fitness training four months before they were subject to measurements, and trained three times a week. Wilson, JM, Hornbuckle, LM, Kim, J.-S, Ugrinowitsch, et al., Effects of Static Stretching on Energy Cost and Running Endurance Performance, Journal of Strength & Conditioning Research: September 2010 – Volume 24 – Issue 9 – pp 2274-2279, doi: 10.1519/JSC.0b013e3181b22ad7 4

Journal of Strength & Conditioning Research:September 2008 - Volume 22 - Issue 5 - pp 1422-1428 doi: 10.1519/JSC. 0b013e318181a314 5

In the researchers’ exercise laboratory the women had to exercise their legs at maximal strength. On some occasions the women started with a Standing Unilateral Quadriceps Stretch.

In this exercise you stretch the muscles with slow movements and hold the stretch for a few seconds.

After that the researchers tested the women’s maximal strength a couple of times after each other. On the other occasions the women exercised without stretching. The found that women developed LESS maximal strength in their legs as a result of the prolonged stretching. This is definitely not the first time that sports scientists have recorded the negative effect of stretching before training. One theory that has been put forward to explain the effect is that stretching reduces the connections between the muscles and the nervous system. This study shows that this is not the case.

It seems that stretching changes something in the muscle itself. The researchers concluded, "If static stretching is used to improve flexibility, then it is recommended that this stretching is not practiced just before the performance of activities that require high levels of muscular force"

Static Stretching Before Your Workouts Set You Up For Injuries

Many people have the common misconception that they should start their exercise routines with some stretching on the spot, perhaps in hopes that it will loosen them up for their workout and prevent injuries. But after combing through hundreds of research papers I found that static stretching had little to NO effect on injury prevention. Static stretching before exercise is not just counter-productive, but potentially harmful. It is like extending a rubber band to its limit. When people stretch to the maximum, they are more likely to pull a muscle. They increase the range of motion you can attain, but not your ability to stabilize in these new positions.

In fact, doing this will limit your performance in any physical activity you choose to perform.

Even New York Times 6 did an article titled, “Reasons Not to Stretch”. The article stated, “One, a study being published this month in The Journal Of Strength and Conditioning

Research, concluded that if you stretch before you lift weights, you may find yourself feeling weaker and wobblier than you expect during your workout. Those findings join those of another new study from Croatia, a bogglingly comprehensive reanalysis of data from earlier experiments that was published in The Scandinavian Journal of Medicine and Science in Sports. Together, the studies augment a growing scientific consensus that pre-exercise stretching is generally unnecessary and likely counterproductive.”

With growing research it’s not hard to see why static stretching is getting a bad rap these days. What I’m not trying to say is that stretching is bad for you. That is not the case. What I am trying to say is that we have evolved since the 20th century. The things you used to do to keep your body pliable and in shape have been set aside for actual science proven methods that are much more effective 6 http://well.blogs.nytimes.com/2013/04/03/reasons-not-to-stretch/

Chapter 3: Welcome To Peak Potential Introducing The SND Sequence... “Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” - Theodore Roosevelt By now, you know that the old way of static stretching is not only ineffective but downright harmful to your workout. You also know that to be successful you must look at things the majority is doing and do the complete opposite. Now you are ready for the TRUTH. After years of research I have finally come up with the perfect formula for healing their body’s and enhancing their performance called “The SND Sequence” Now while this may sound like a russian nuclear missile program it is not quite as dangerous or volatile. It is actually a very simple sequence you can do at home or right before your workouts that doesn’t take any longer than 6 minutes and that will ultimately lead your body into peak performance.

SND stands for:

1. Self Massage 2. Neuromuscular Activation 3. Dynamic Mobility We’ll get more into why this sequence is essential to building the perfect human body in the next few chapters

The results you’ll get from doing the SND sequence on your body will be.. • an increase in your overall strength • an increase in your your agility • an increase in your your speed • an increase in your your endurance • an increase in your overall daily energy

You get all of these benefits while increasing your immunity to injuries, FULLY healing your old nagging injuries (i.e. lower back, shoulders, knees etc.) and even increasing your immunity to disease (seriously). In the next few chapters you’ll learn about how each one of these sequences help your body get back to the unlimited potential it once had Also you’ll finally discover how to heal your old injuries and break through any barriers of pain you might be facing today. Are you ready? Let’s get started.

Chapter 4: Self Myofascial Release aka. SMR What is Self Myofascial Release? Self Myofascial Release is a whole body, hands on approach for the evaluation and treatment of the human body. When done correctly you can release pain from the body and have your body moving in a much more efficient manner. It’s focus is primarily on the fascial tissue that surrounds the muscle and improving the quality of the tissue thus improving the quality of your life.

What is the Fascia? Fascia (Pronounced as Fah-Sha) is an embryologic tissue which reorganizes long the lines of tension imposed on your body, adding support to any misalignment and contracting to protect you from further trauma (real or imagined). To get a better idea of Fascia picture in your mind a sword.

Fascia is the sheath that goes OVER the sword (your muscle) to act as a protectant. Fascia is your sheath protecting and covering EVERY single muscle on your body.

It’s tough connective tissue spreads throughout the body in a threedimensional web from head to foot functionally without interruption. It has been estimated by researchers that if every structure of the body EXCEPT the fascia was removed, the body would STILL retain its shape. Knowing this kinda gives you a better idea of how important its function is. Fascia covers the muscles, bones, nerves, organs and vessels right down to the cellular level.

Picture of your Fascial Tissue at work

Thus, if there is a malfunction of the system due to sitting, bad posture, and you compound on that problem with intense workouts, it will affect how the fascia is operating.

One thing you must knows is that your fascial tissue has the potential to alter organ and tissue physiology significantly. Strains in your fascial tissue caused by the problems stated above will slowly tighten your body causing it to lose it’s overall physical capacity to perform under any stress.

Your Fascial Tissue Quality Affects You In EVERY Aspect Of Life If your fascial tissue is of poor quality this tightness will spread over you like a pair of stinky socks or that ugly Christmas sweater that grandma knit you. No offense Grandma.

Your flexibility and your body’s overall ability to move freely will be lost and this sets you up for trauma, injury, pain and limited movement. Sadly, 90% of the North American population is operating with poorly functioning fascial tissue due to sitting at their jobs and overall sedentary lifestyle.

This is further extrapolated when they go to the gyms in their poorly functioning bodies and put them through 45 minutes to an hour of intense workouts. The saddest fact is that most of population is in constant pain, either by chronic injuries or serious ones, and they still have no idea why. This pain and injury inevitably causes them to perform weak in every single physical activity they attempt from working, playing sports to picking up an object off the ground. People’s fascial restrictions are so mutinous that they begin to PULL the body out its three-dimensional alignment or in other words: Bad fascia tissue throws your body out of balance resulting in bad posture.

This results in everyone operating at a biomechanically inefficient, high energy depleting body. Restrictions of the fascial tissue also create pain throughout the body.

It is thought that an extremely high percentage of people suffer through pain and loss of motion due to poorly functioning fascial tissue. Most of the time these problems are written off as being “part of growing old” but in reality its just your body being thrown out of balance by it’s fascia tissue and the non treatment of it. Ultimately your fascia ultimately determines the length and function of its muscular component and the muscle becomes an inseparable component of fascia.

Luke...I am your Fasciaaa

The BETTER quality of fascial tissue you have the better you can perform in every aspect of life. Your life and your work outs creates trauma in your body and this trauma is directly related to the quality of your fascial tissue. Improving the quality of your fascial tissue will help bring your body back into balance and have it moving freely without restriction of movement or pain. You’ll also be able to attain more energy on a daily basis because your body is less restrictive in every day movement.

When your fascial tissue gets repaired almost every aspect of your body gets enhanced, injuries fade away and you are able to move free of restriction.

So How Can We Improve Fascial Tissue? The most effective way of improving the quality of your fascial tissue is through massage aka. Self Myofascial release (SMR) Most people think that the only way to get a massage is by paying $75/session to your local massage therapist but what we recommend something a lot cheaper and 10x more effective.

SMR is the most potent way of locating your fascial restrictions, changing your posture and effectively improving the way your bodies biomechanical movement. By implementing the SMR routine prescribed in this program you will not only enhance your bodies ability to move you’ll also increase it’s own propriorception or it’s own awareness of itself.

Think of Self Myofascial Release as putting a BRAND NEW engine in your body’s chassis. Or if you’re like me, think of the effect of doing Self Myofascial Release is like going from a driving a Toyota Corolla to tearing down the roads in a brand new Lamborghini.

Yes, that’s what your body feels like after an SMR session

It’s really THAT different. Self Myofascial Release helps remove the “vice grip-like” pressure caused by restrictive fascia, eliminating symptoms such as stiffness, pain and spasms.

After several weeks of practicing SMR your body will learn new and incredibly improved freedom of movement that you haven’t experienced since you were a teenager. The SMR portion of the Six Minute Superhuman is a whole body approach that is designed put your body back into balance and heal the fascial restrictions that have been causing your body to operate in injury and constant pain. We are really just replacing your old body system and replacing it with a new body system like that of an ELITE athlete.

How Do We Do SMR? You don’t need a lot of equipment to do SMR and the tools you’ll buy will be with you for life. I honestly for the past 3 years I’ve kept using the same tools for my SMR treatment I haven’t had to replace them at all.

The best part about this is that you WON’T need to pay $75/session for each massage treatment ever again. All you gotta do is spend a couple dollars and that should cover you for pretty much the rest of your life. But BEFORE getting into how to do the SMR exercises there is one critical thing you must know...

Trigger Points aka. Muscle Knots A Trigger Point also known as trigger sites are defined as hyperirritable spots in skeletal muscle that are associated with palpable nodules in taut bands of muscle fibers. In other words Trigger Points are like knots or tight bands in the muscle and they are incredibly tender to massage.

Normally, soft-tissues structures are often joined together by tough adhesive fibers. These are stable, strong structures.

Adhesions form abnormally due to injuries or mistreatment and they cause restrictions in movements and lead to further soft-tissue injuries. Look at the image above and within the muscles you probably have a certain amount of “knots” in your muscle. This is what is called a Trigger Point. Healthy fascial tissues are usually not tender to pressure and when they are relaxed they feel soft and pliable even if you regularly work out. If you put a Trigger Point up to a microscope you would see that part of your muscle fiber is contracted into a small thickened area while the rest of the muscle is thin. These particular muscle fibers will not be able to be used due to the fact that they are already contracted. If you have a trigger point you can be certain that your muscle will not be working at an efficient level.

How To Treat Trigger Points

When you reach a trigger point in your muscle you will definitely know it because there will be an increased sensitivity to that particular area.

Sometimes if your fascia tissue quality is really poor then you might feel as if your entire muscle is a trigger point. The protocol when dealing with trigger points is simple: Step 1 - When doing the SMR treatment (especially with the massage ball) you’ll need to act as if you are a treasure hunter and look for those specific trigger points in your muscles. We usually say that with SMR you want to gravitate to the pain and the sensitivity. That is where your dysfunction is. Step 2 - When you find the trigger points you will keep the ball on the area for a specified period of time without moving. This will be quite painful. Use this guide to help treat your trigger points: Before Workouts - Hold on the Trigger Point for 10-15 seconds. After Workouts or on Off Days - Hold for 30 seconds to 1 Minute. WARNING: Do not aggressively treat your Trigger Points if it is right before your workouts. A light hold and massage should do the trick. If you go too hard on the trigger point it will hurt and limit your performance in the gym. At this time you must breathe deeply through the pain and count to the allotted time given. After that time the pain should subside and you can gently “rub out” the trigger point. One thing you must know is that your trigger points will not go away with only one treatment. It will take time and could take up to a couple weeks for you to not feel pain in that area. Be persistent, patient and diligent and you should see the trigger point subside and your overall muscle quality get better.

Self Myofascial Release Tools Here are 3 inexpensive, yet highly effective tools that you’ll put to use at the beginning of your 6 Minute Superhuman program. Each of them have their own individual function and can quite possibly be found at the gym you are currently working out at. Rest assured every single tool will help you improve your fascial tissue quality and improve your freedom of movement exponentially. Note: I have split every single tool up into different “levels” depending on where you are starting from. If you are just starting with SMR then always start with the “Level 1” tools and work your way up.

Massage Rollers This is the starting point of any self massage program and it’s great for people just starting to apply SMR techniques to their bodies. They’re cheap, easy to use and can be found at most gyms nowadays. The foam roller is about 12 inches or more in length and it looks like one of those big floating noodles you put in the water. Editors Note: Please not put your foam roller in water and use it as a floatation device. For instructions on how to use the foam roller please refer to the foam rolling video in your members section.

Level 1 Roller - Foam Roller

This one made out of polytheum foam and is the softest one. It makes it perfect for the beginner new to SMR. If you have not ever massaged yourself before then this will provide a big benefit to your tissue without feeling overly painful. Once your body gets used to this pressure then move onto...

Level 2 Roller - Rumble Roller

This foam roller is made out of a resilient grade of high density EVA foam and has ridges in it to get to your trigger points (refer to video) and provide a more solid surface to massage your body. Only use this foam roller if the level one foam roller does not affect you anymore.

Once your body has gotten used to this particular roller than you’ll progress into the king daddy of all rollers...

Level 3 Roller - PVC Pipe

If you can roll on this bad boy without crying then you have done a good job on your improving the quality of your fascial tissue and you are most likely probably operating at a highly efficient rate. The best part about this foam roller is that it is DIRT CHEAP. You can find this at your local Home Depot or any other hardware store. Progress to this baby when your body gets used to the Rumble Roller. WARNING: Don’t be a superhero and go directly to using the PVC pipe. Your body needs to progress to this level of massage. If your fascial tissue is not ready for this roller yet you persist on using it then you could be doing more to your muscle harm then good.

Massage Balls (My Personal Favorite) I have a running joke whenever I start my training sessions with clients where I tell them that it’s the time of the workout where they get to play with my balls... My Massage balls that is!

For some reason that didn’t make it sound any better. I digress... Massage balls are great at pin pointing specific areas of your body causing trauma and can really get deeper into your trigger points more so than a foam roller can. They are perfect for treating and releasing “trigger points” and will loosen up those specifically hard to reach areas in your body. As much as I love foam rolling it’s size can be limiting at times and can prevent you from getting good pressure on some hard to reach areas like your shoulders and hips. In the case of the massage ball size really does matter. Massage balls is great for treating “trigger points” and can get into the tightest spots and is dense enough to melt the tightest of fibers.

Level 1 Massage Ball - Tennis Ball

Tennis balls are best used for the beginner SMR enthusiast because of how dense they are. Tennis balls provide enough “give” for the beginner and won’t cause as much pain as the level 2 or 3 balls. At my training facility everyone starts with a tennis ball and usually see great initial results. Use these if you are just starting with SMR.

Level 2 Massage Ball - Lacrosse Ball

Lacrosse balls are much more harder then tennis balls and are meant for people who have had previous experience using SMR. You can usually find these at your local Dicks Sporting Goods, Walmart or if you are from Canada like me you can find them at Canadian Tire. Once you’re body has gotten used to the Lacrosse Ball you are left with the last and most densest option...

Level 3 Massage Ball - A Baseball

A baseball has no “give” or cushion at all. Just like the PVC pipe it is hard all round and will provide your body with the hardest and most effective SMR session it has ever known. When you gets to this level of massage then you know your body operating at highly efficient level.

WARNING: Just like the PVC pipe, Don’t be a superhero and go directly to using the baseball. Your body needs to progress to this level of massage. If your fascial tissue is not ready for this ball yet you persist on using it then you could be doing more harm then good.

IMPORTANT Things To NOTE When Applying Self Myofascial Release 1. You can use a combination of tools depending on which muscles you are using. Some parts of your body will be quite sensitive while other parts of your body won’t feel the effects of the massage unless the implement is harder. Example: My hips have gone from being super tight to being incredibly supple but my lats are still very very sensitive. So I use the PVC pipe for my hips and the regular foam roller for my lats. 2.Your first time of doing SMR may leave you sore. If it’s your first time doing SMR then try to do it on a day where are not working out. Eventually we’ll be incorporating these techniques into the beginning portion of your 6 Minute Superhuman but if your body is not used to the stress then it will get sore. Keep this in mind and proceed accordingly. 3.DO NOT foam roll TOO extensively before a workout (IMPORTANT) As the saying goes, “Too much of a good thing can be a bad thing” You don’t want to be “too” supple before your workouts because your muscles still need a certain level of tightness to contract and generate force.

Spend about 30 seconds on each part of your body and if you are feeling specifically tight in certain areas then spend a bit more time on them. Other than Recovery days, your pre-workout SMR is meant to prep your body for exercise. Not anymore or any less. Now that we know how to properly massage our bodies, it is time to wake them up and have them ready for any activity we choose to participate in.

Chapter 5: NEUROMUSCULAR ACTIVATION When warming up our bodies we use a little known but very effective method called Neuromuscular Activation.

What’s a Neuromuscular Activator aka. NMA’s? NMA’s are exercises that only require your own bodyweight and they are used to wake up your entire nervous system. Most secondhand warm up routines involve cardio machines such as the treadmill, stair stepper or stationary bicycle. These only address one part of the body, which is usually the lower body. Neuromuscular activators are full body exercises that simultaneously warm you up while waking up your nervous system for the workout ahead.

Think of them like a shot of espresso for your body.

The purpose is simple: We want to warm up your body, transport proper fluids to the right areas, while effectively waking up your nervous system. As you probably know by now I tend to always compare our bodies to that of our own automobiles. With the proper maintenance (showering, brushing, good sleep, moderate eating, physical exercise, this warm up program etc..) you will have a body that operates at its highest efficiency while burning the least amount of gas. Without the proper maintenance (the opposite of the above) you will have a body that not only looks bad but performs even worse. In the end you’ll have a body that breaks down on you earlier than everyone else.

Going back to the car reference:

What do you think will happen if we take a car that’s been sitting in the garage for the past 9 hours in the WINTER time and try to race at full speed as if it was racing in the Daytona 500? You guessed it, BAD things will happen. And this is what I find is the BIGGEST mistake people are making in the gym. After a long days work of sitting on your butt for 8 hours, the majority of people think they can hit the gym and workout with full out intensity without even taking the time to properly warm themselves. Sure, I can say that you need to have a light sweat before you start your workout but you gotta realize that it get a lot deeper than that.

Benefits Of a Neuromuscular Activator (NMA) Neuromuscular Activators Improves Elasticity of Muscles When you do an NMA you are essentially releasing synovial fluid into your joints. Courtesy of Wikipedia: Synovial fluid is a viscous fluid found in the cavities of synovial joints. With its yolk-like consistency, the principle role of synovial fluid is to reduce friction between the articular cartilage of synovial joints during movement. In short: Synovial fluid is like putting oil in your joints to help them move better for any type of physical activity and they also have a great effect on detoxifying your body.

What Synovial Fluid Does to your joints

A rise in your bodies core temperature will release synovial fluid to your joints thus lubricating them for increased flexibility and enhanced immunity to injury.

Neuromuscular Activators Preps your heart for activity You can never expect your car to go from 0-100 without properly warming it up so why expect your body to do the same? One thing we must realize is that we are no longer teenagers. I’m not trying to insult you right now but that’s just the cold hard facts. We need to get our heart rates up to a respectable level before putting it through whatever gauntlet you prepare to throw at it. Now you can’t get your heart rate too high before an exercise or you’ll expend too much energy before even hitting a weight.

Neuromuscular Activators Increases delivery of oxygen nutrients to your muscles. The combination of increased body temperature and muscle temperature, and an increased heart rate, leads to an increase of blood flow to your skeletal tissues. There is also an enhanced dissociation of oxygen from red blood cell and a greater number of capillaries opened in muscle. This facilitates more oxygen deliver by the muscles that results in a lower oxygen deficit during your exercise. Another by product of doing a proper NMA is that we’ll be able to slightly increase our metabolisms prior to exercise to burn more fat.

Neuromuscular Activators Gets You Mentally Prepared Just like foreplay before sex, the warm up before exercise sets your mind up for the activities you are about to perform.

It’s a time you’re able to really set your intentions about how you want your workout to go, how you want to feel and essentially the exact “look” you are going for. Warming up is not just a physical exercise...it is a mental one as well. What are some other ways you can use the Neuromuscular Activators to make your workouts 10X more effective? Take your time and do these while in motion: 1. Set intentions on how you want your workout to go. Do you want your workout to be great? Do you want to set a PR? Do you want to reach some goal while working out? Set the intention to your brain and command it to work. 2. Visualize how you want your workout to go and how you want it to end. The best way to hit a PR (personal record) is to have it be done in the mind first. You must regularly imprint pictures in your mind of how you want your workout to go before you attempt them. 3. Give yourself positive affirmations. Yes this is a little kooky but it’s a lot better than how most people think in today’s world. Most people focus on the negative aspects of their day and themselves. Telling yourself that, “I will have a great workout” is a hell of a lot better than telling yourself, “I can’t wait to get this workout done with”. While this is a very crucial part to the SND sequence you’ll notice that it doesn’t take up a lot of time in the actual program. Why? Because you’ll only need to do 40 seconds at most. All of these benefits lead to giving an entire jolt to your nervous system. The combination increased heart rate, full body movement, transport of various fluids and mental preparedness all contribute to the “espresso” like quality of waking up your body. Now while NMA’s wake up the body, the most important part of the SND sequence brings everything together in a beautiful manner.

Chapter 6: The Importance Of Dynamic Mobility Dynamic Mobility Exercises are a form of stretching utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one's static-passive stretching ability. In other words: Dynamic Mobility Exercises replace boring useless static stretches and utilizes short burst stretches to increase your muscles range of motion and activate your body’s true athletic potential.

Dynamic Mobility Exercises exercises are known as the “Anti-Aging” workout. Now, this is not to say that doing them will make you look younger. By anti-aging I mean that by doing them you’ll reverse the aging process of movement. Years of corporate and family life will slowly inhibit your ability to move freely by creating poor posture. The effect of movement aging is that soreness you feel after waking up or the pain in your shoulders when you work out. It’s that fear of injuring your lower back when bending down to pick up a heavy box Dynamic Mobility Exercises reverses this aging process by effectively bringing your body back into balance with itself essentially giving it the exercises needed to heal itself.

When you apply the exercises pre scripted in our Dynamic mobility section of the 6 Minute Superhuman you’ll start enjoying a body that is operating at it’s full potential and most importantly stays pain and injury free. Your body cannot be at your strongest if you have bad posture.

You cannot be at your most agile if don’t have full range of motion in your joints. You cannot be at your maximal potential if your body is in pain all the time. It is for all of these reasons that we incorporate Dynamic Mobility drills into the 6 Minute Superhuman.

Why You Should Do Dynamic Mobility Exercises Dynamic Mobility exercises can heal old nagging injuries and help prevent new ones Most of the injuries you face in every day life can be attributed to the fact that you have either: a) Worked out intensely without properly treating your muscle tissue and posture alignment. b) Have been sitting for long periods of time either through work or rest. Or c) You have been doing both a + c Right now if you are feeling any sort of nagging injury on your body it is due to the fact that you’re just simply out of balance and need to be brought back. After months of doing this program I have had people coming to me in disbelief because their nagging lower back injury or nagging shoulder injury has surprisingly disappeared. But to me...there is no surprise.

The more your body is put back into proper balance and alignment the better you’ll move and the more resistant you’ll be to getting injured.

Give yourself the time to integrate these exercises into your workout and you’ll get rid of those nagging injuries and be protected from them for your entire lifetime.

Dynamic Mobility Exercises Enhances Your Bodies Performance At EVERYTHING When you consistently apply the dynamic mobility exercises into your body you will unleash a level of peak performance you have not seen since EVER. Don’t believe me? A study was performed 30 cadets in the US military 7 who did 3 consecutive days of either mobility, static stretching, or no warm up and their effectiveness (or ineffectiveness) on their performance.

5 U.S. Army MEDDAC, Heidelberg, Germany; 2 U.S. Army-Baylor University Doctoral Physical Therapy Program, U.S. Army Medical Department Center and School, Fort Sam Houston, Texas 78234; 3 Keller Army Community Hospital, West Point, New York 10996.

Tests were done on the shuttle run, underhand med ball throw and 5 step long jump. Out of each of the modes of warming up mobility exercises helped the subjects perform better on every test

There were no increases from either the no warm up group or static stretching group. The test proved CONCLUSIVELY that mobility drills before exercising enhanced every aspect of their athletic performance.

Another study conducted by the University of Wyoming8 and published in the "Journal of Strength and Conditioning Research" June 2008 strongly supports the use of dynamic mobility exercises exercises before a workout.

They wanted to see whether introducing a dynamic mobility into a four week training program of 24 high level college athletes would have a positive impact on the following performance factors; Power Speed Agility Flexibility Endurance Strength The athletes were divided into two groups. One group used static stretching and the other group used mobility exercises before daily

8 Herman, S.L., & Smith, D.T. (in press). Four-week dynamic-stretching warm-up intervention elicits longer-term performance

benefits. Journal of Strength and Conditioning Research.

practice sessions. The groups were tested for four weeks and measures were taken before and after the training session.

So what did they find in both groups? The research showed that the static group found NO improvements and some decreases in the performance factors stated above. Whilst the dynamic group showed some significant results to help performance. This group showed improvements in Enhanced Muscular Strength, including increases of; Leg strength by 11% Throws by 4% Push ups by 3% Sit-ups by 11% Endurance - time to complete a 700m run was reduced by 2.4% Agility - jump time increased by 4% Anaerobic capacity - time for 300 shuttle test reduced by 2% Just by employing one month of mobility exercises to their workout programs these subjects increased their strength by up to 11% and increased their speed by up to 2.4% !! After only one month of applying mobility exercises to their bodies every marker of athletic performance improved.

And lastly, one more study9 was performed on 24 NSCA D1 wrestlers.

They were randomly assigned either a 4 week mobility or static stretching program before prior to preseason practices. They wanted to test how each modalities effect on influenced power, speed, agility, endurance, flexibility and strength by test measures on torque of quads, hamstrings, med ball underhand throw, 300 yard shuttle, pull ups, pushups, sit-ups, broad jump, 600m run, sit and reach test, and trunk extension test Wrestlers doing the 4 week mobility drills saw improvements including increases in quad peak torque (11%), Broad jump (4%), Situps (11%), Pushups (3%), decrease in sprint times for 300m (-2%) shuttle and 600m (-2.4%) run. After the study it was conclusive that by doing the 4 week mobility warm up the wrestlers were able to enhance muscular strength, endurance, agility and anaerobic capacity compared to the static stretching group who saw no improvement and slight increases in the timing of their in runs. The findings suggest that incorporation of this specific 4-week dynamic mobility intervention into the daily preseason training regimen of 9 Journal of Strength & Conditioning Research: July 2008 - Volume 22 - Issue 4 - pp 1286-1297 doi: 10.1519/JSC.

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wrestlers produced longer-term or sustained power, strength, muscular endurance, anaerobic capacity, and agility performance enhancements.

Dynamic Mobility Exercises REVERSES The Aging Process

As we discussed earlier in the chapter you now realize is that you have two aging processes happening at this very moment. The first one is the outer physical aging process of the outside layer of your body: This involves your skin getting a little more wrinkly, your hair turning gray and generally looking older as you go deeper into age. The other aging process involves the way you ultimately MOVE every day. Without proper care you will start having nagging little injuries on your lower back, knees and/or shoulders that only gets worse as you go deeper into age. This is aging process that people tend to just accept as being a “part of life” but it can be reversed by using the specific mobility exercises you’ll find in this book.

Just by applying the concepts in this program you’ll be experiencing a freedom of movement that you haven’t experienced since you were in high school. The true fountain of youth is to not only “look good” but you to “feel good” as well. Which leads to our next point....

Dynamic Mobility Exercises Just Make You Feel Really Good

There isn’t scientific evidence to support this fact but just trust me on this one. There’s a specific feeling in knowing and feeling the freedom that comes with ability to just move better. Your body just feels awesome 24/7 because you are operating your full potential of movement. You are also reversing the posture related effects of living the corporate life. You are able to get up without pain, throw without pain, lift without pain and just live life at a higher level. Once you apply the Dynamic Mobility Exercises exercises to your body you will start to feel a freedom of movement that you have not felt since high school.

All because we are bringing your body back into proper alignment with itself.

How to do Mobility Exercises Exercises In This Program In the Mobility videos of this program we have divided the Dynamic mobility exercises exercise portions into different sections based on your individual needs. We have a full body routine for those that do full body workout programs. This is usually reserved for those that do circuit training, Crossfit or full body strength programs. You also have our specialized lower body and upper body Dynamic mobility exercises programs. These are usually reserved those that do bodybuilding type of exercises and split their programs up. Mobility exercises are an essential cog in the SND formula for peak performance.

Now that we have gotten through the entire sequence it is time to get down and do the work. Before setting off on any program you must have knowledge of where you are starting and an intention of where you want to go.

So we will take the next portion of some specific exercises that will require some work on your part but are important to your long term success. You’ve gotten this far so let’s finish this off strong. Let’s go.

Chapter 7: The Importance Of Goal Setting "Setting goals is the first step in turning the invisible into the visible." - Tony Robbins "Crystallize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people's criticisms, carry out your plan." - Paul J. Meyer One of the themes in this book is that to be successful in anything from fitness to business we MUST do the opposite of the majority and the fact is: The MAJORITY of people do not set goals.

If fact only 3% of people in the world actually set goals. Yikes!

Do you set goals for yourself? What are your goals for the next 12 months? How about 3 years from now? 5 years? 10 years? What are your aspirations that you look toward coming true? Goal setting is the first step toward successful goal achievement. It marks your first point toward success. It is what put your life into real action mode. Without this step, the other steps of goal achievement cannot take place. Have you ever encountered people who have a passive approach toward life? I'm sure you have. They don’t set any goals and they just live life on a meandering, dayto-day basis. You see them 1 year, 3 years, 5 years from now, and their lives are largely the same, save for a few changes that are really more the result of others’ actions and desires rather than their own. Goal setting gives you the power to take control over you life and the course you want it to take. Can it be scary? Heck yes. The biggest reason why people don't set goals is because they don't believe they can achieve them. But what they don't know is that by NOT setting goals they are setting themselves up for failure. Even worse they set themselves up to be influenced by everyone around them but themselves.

Your Mind is a Missile

'Man is not a machine, but has and uses a machine.' This distinction is crucial to understanding setting and achieving goals. You may not think of this much but your mind is the most powerful computer on the earth. Once it focuses on a goal it seeks it out like a guided missile seeks out its target. But the sad fact is most minds are focused on the things that it doesn't want then the things it actually wants. Your mind ultimately needs a goal to attach itself to and whatever your predominant thoughts (whether negative or positive) are that is where your mind is going to go. Goal setting gives your mind a clear target to reach. Once the target it set it will automatically work towards that target.

Setting Goals Gives Clarity On Your End Vision Setting your goals gives you clarity on what you ultimately want. It makes you crystallize and articulate the desires floating in your mind. It ensures that you are channeling your time, energy and efforts into things that really matter to you. It makes you live more consciously. Everything in this world is created twice: First – creation in your mind, followed by the manifestation in reality. Without the mental creation, there will be no physical creation. When you set a goal, you already accomplish the first creation. You have set into motion a decree for yourself and the forces of your universe to materialize the goal in the physical reality.

Goals Drive You Forward Your goals are a representation of your inner desires; desires which motivate you in life. The point when you set goals marks one the points when you are most connected with your source of motivation. It is when your motivation is at its peak. Having goals at your side serve as constant reminders of your motivational sources. They are the fuel which drive you forward and keep you going when the going gets tough.

Goals Give You A Laser Focus Goals give you a single focal point to place your attention in. Whereas your purpose gives you a broad, directional focus to move your life in, goals gives you laser focus on what exactly to spend your time and energy on. Think of your time, energy and efforts as input, and results as the output. A goal acts as your funnel which guides and channels those inputs effectively into your desired output.

How To Set Your Goals Now I hope I have convinced you enough to start setting goals yourself and if I haven’t please read up on what most successful people do to achieve greatness. You’ll realize that goal setting is right up there. We have a very basic format in how to set goals. It won’t take you more than 20 minutes and the time spent will set you up for guaranteed success. I’d say it’s time well spent. 1. Write out your goals in a positive sentence. Take the space below to write out your top 3 goals you want to get out of this program and write it out in a positive sentence. Example: “I deadlift X amount of pounds” or “My lower back is be pain free”

Your mind doesn’t know the difference between a real or imagined outcome. Writing your goals down in a positive sense will “trick” it into thinking it’s been accomplished and will automatically start working towards that result. Take the time to write out your top 3 goals here: Goal #1 ________________________________________________________ Goal #2 ________________________________________________________ Goal #3 ________________________________________________________ 2. Write out a deadline to reach those goals. You can’t have goals without having a deadline to complete. It’s like driving a car to a destination without knowing how far it is or how long it’s going to take. Goal #1 - Deadline for completion ________________________________________________________ Goal #2 - Deadline for completion ________________________________________________________ Goal #3 - Deadline for completion ________________________________________________________ 3. Write out the specific actions you have to do to reach that goal. You must have actions to take to achieve your stated goal. One of them is to obviously dedicate yourself to applying these exercises before every one of your workouts. Others may be ones you feel will help in the achievement of the goals. What Actions Must You Take To Achieve These Goals? ________________________________________________________

________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ 4. What are the reasons you want to reach this goal? You must know your “why” before embarking on any goal achieving mission. Knowing your “why” is the most important part to goal setting. It gets you clear about why these goals drive you and is the fire you’ll need when you inevitably hit those few obstacles down the road. Write Down 10 Reasons as to WHY You Want to Achieve Your Goals. Get DEEP and get personal. ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________

________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ ________________________________________________________ 5. Take Inspired Action...NOW.

Conclusion - Time For Some Action

As we end the theory portion of the program the program I just wanted to congratulate you on getting this far. Did you know that 80% of the people who invest in books or audio courses for health, fitness or personal development never even read the book or even watch the videos?

Unbelievable, but true. Many people won’t even read this entire manual, let alone put the techniques to use. Just the fact that you got this far is a true testament to your desire for change. But reading is not enough. Reading only leads to rudimentary learning and is usually forgotten within weeks. To truly learn the concepts given to you in this book you must be a practitioner. In other words: Real knowledge comes from “doing” not from reading. As entertaining as this book is, I did not write it just to give you information. I wrote it so you can truly change your body and achieve the goal of living at your full potential. And the only way to do that is by taking immediate action. Action creates momentum. Momentum is what creates true and lasting changes. With that being said: Time for some action! So here is what to do next: 1. Set your goals using the goal setting exercise laid out for you. Remember your mind needs a target to aim for. You wouldn’t hop in your car without having an actual destination and the same thing goes for your body. Set some realistic goals for yourself and take action. 2. Get your Self Myofascial Release Tools. You can either order them from the links below or from your local fitness store.

3. Watch and follow along with the Self Myofascial Release Videos. Use the techniques laid out in these videos to work on your most traumatic parts of your body. These are very versatile and can be done anywhere. While you watch them follow along and start applying them to your body to get a true understanding of why they work so well. 4. Watch and follow along with the General Mobility Exercises Videos. If you have specific areas of your body you need work on then you can start at the specialized Mobility Exercises. Choose a stretching program to start with to get a true understanding of why it works as well as to get these movements into your central nervous system. 5. Take these 6 Minute Superhuman concepts and start doing them before your workouts. Knowledge applied is true power. Start applying the concepts right before your workouts and feel the difference a dynamic warm up can make on your performance. 6. Dedicate the next 3 weeks to applying the 6 Minute Superhuman into your workout program. You know as well as anyone else does that working out one day in the gym is not enough to see true results. You must be diligent and persistent in applying these 6 Minute Superhuman to your body to see the benefits. Many that apply them have immediate results but like everything worth doing it will take time and patience to see your benefits.

Rome was not built in a day and neither will the imbalances in your body be corrected by just applying this once. Be persistent and be diligent in applying these techniques. 7. Make the 6 Minute Superhuman a regular practice. Just like your daily workouts, 6 Minute Superhuman was meant to be a staple in your fitness program. Treat is as such and start reaping the benefits of being at your fullest potential day in and day out. *I have also have made a quick start checklist for you to cross off that lines up all of these steps. Please check off every one as you complete it.* So by now you’ve learned... • Why today’s version of a warm up is BROKEN. • Why sitting and intense workouts are leaving our bodies in a constantly imbalanced state leading to many traumatic problems. • The 3 essentials to an effective warm up called the SND system. • The importance of properly warming up your body before exercise. • The importance of doing mobility exercises before a warm up and how they effect strength, agility, speed and flexibility. • The importance of Self Myofascial Release and how your fascia tissue quality relates to your overall quality of movement. • How to set up your program and customize it specifically for your needs.

• The importance of Goal Setting and how to set them for the DWU program. • How to start this program the right way and get the most bang for your buck. Right now I'm sure you are pretty eager to get started on applying the knowledge you've learned in the book. While you are applying these techniques to your body just remember these three things: 1. Be PATIENT in your practice. 2. Be DILIGENT in your practice. 3. Be PERSISTENT in your practice. The most rewarding part of the journey to your ultimate potential is not about reaching it but by focusing on the journey itself. Start applying this program into your life. You don't have to be perfect. In fact, I advise you to be as imperfect as possible. Just keep moving. The key is not intensity but consistency. Once you adopt this into your life only then you can operate from a sense of calmness, confidence and certainty. Focusing on the journey is much more fulfilling and rewarding then being goal focused. You can do this. You are capable of much more than you think. And you won't be alone.

I stand by the concepts and techniques in this program. So if you have any questions or need any assistance you can email me at 6MSsupport at gmail dot com. This is not the end of our relationship with each other. Just the beginning. So start moving. Take action. And together let's help you reach your full potential. Your friend and coach,