Level-1

Dynamics of Motion™

LEVEL I Breakthrough Fitness Results for Anyone, Anytime, Anywhere

by, Scott Malin, NASM-CPT and Cory Brusseau 

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Copyright 2009, Scott Malin and Cory Brusseau All rights reserved

No part of this book may be reproduced in any form or by any electronic or mechanical means, including information storage and retrieval systems, without permission in writing from the copyright holder, except by a reviewer who may quote brief passages in review. For information, contact: [email protected]

Caution: Not all exercises are suitable for everyone and this or any exercise program may result in injury. Consult with your doctor BEFORE initiating this or any exercise program. Dynamics of Motion, the author and distributors of this book, disclaim liability or loss in conjunction with the exercises, advice, and instructions expressed herein. Keep in mind that results vary from person to person. Some people have a medical history and/or medical condition that may warrant individualized recommendation and, in some cases, drugs and even surgery. Do not start, stop, or change medication without professional medical advice. Neither this, nor any book, is intended to take the place of personalized medical care or treatment. Although Scott Malin is a certified trainer with the National Academy of Sports Medicine, he is not a physical therapist, nor is he a medical practitioner.

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About the Authors

Scott Malin Scott has been certified as a personal trainer by the National Academy of Sports Medicine. He has worked privately with many celebrities, athletes and high profile clients, helping them achieve incredible results in health and fitness. Scott is also one of the Co-Founders of Dynamics of Nature, LLC, one of the leading nutritional supplement companies in the United States.

Cory Brusseau Cory has been extraordinarily active in health and fitness for over fifteen years. As an avid triathlete and ultra marathon runner, he has broken new ground with his passion for creating new exercises and theories to push the body beyond the limits of what science deems possible.

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Contents Introduction........................................................................................................  6 1. Quality of Life................................................................................................  8 2. Overview - Dynamics of Motion System......................................................  14 3. LEVEL I Explained.......................................................................................  24 4. Warm Up.....................................................................................................  28 5. Core Exercises............................................................................................  43 6. Exercises.....................................................................................................  56 7. Cool Down.................................................................................................  106 8. Workout Programs.....................................................................................  115 9. Nutritional Considerations.........................................................................  141 Conclusion.....................................................................................................  157

Introduction When you first look at the scope of the Dynamics of Motion system, it can seem a little overwhelming. But, do not worry, because we have broken it all down so can access any part you need at any given time. In other words, this is not a typical book that you have to read from start to finish. Feel free to jump around and focus on the areas that are most important to you or areas that are not familiar to you. Most of the book can be looked at as reference. For example, you can skip directly to the workouts at the end of the book and simply refer to the other chapters when you need to learn about the exercises. As time goes on, we encourage you to read and understand as much as possible, because the more you understand, the safer the exercises will be for you while also improving your results significantly. Here’s a basic outline of the book. Chapters 1-3 will explain the background and benefits of this program and give you important information you will need, such as how to maximize fat loss. Chapters 4-7 will take you through all the exercises in the warm-up, the core, the workout and the cool down. Make sure you read these chapters very carefully to learn the exercises and the proper form. This is absolutely essential to insuring you get the maximum benefit from the program. Chapter 8 consists of a 12 week program with all the various exercises progressing from week to week. These programs are meant as a guideline and need not be followed to the letter. Everyone is different and you should go at your own pace. It is for this reason that we have designed a flexible program to accommodate anyone’s needs. Chapter 9 will give you a broad outline of nutritional considerations for healthy fat loss as well as a very healthy maintenance diet. The three levels of this program break ALL the current fitness paradigms out there today. Combined together, Levels I - III are a comprehensive fitness program that can be used by anyone, anytime and anywhere. They provide a lifetime of stretches, exercises and workouts that have unlimited potential. It does NOT matter what level of fitness you are at right now, because this system accounts for everyone’s different levels of ability and offers a great workout for everybody.  Never before has there been such a comprehensive fitness system that offers an incredible workout for people of any age. Not only that, we have designed the programs in such a way that you will transform literally every aspect of yourself in the safest and healthiest way possible. Congratulations on getting this revolutionary fitness program! By committing to this system, you are committing to yourself. You will find that your health, longevity, and most important, the quality of your life becomes significantly better. That’s our promise to you! At Dynamics of Motion, we are changing the way people exercise and stay healthy by rethinking the entire model of fitness. Instead of being chained to a gym, you now have the freedom to exercise outside, in your home, a hotel room, a park, in the woods or almost anywhere imaginable. Beginning at Level I, moving into Level II and all the way through Level III, anyone from the lowest level of fitness can progress to a fitness level one would

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have thought impossible. You can also expect to see your body transformed into a lean, fit, beautifully proportioned physique. But, that’s only the beginning of the health benefits you will get from this program. You will also be correcting postural distortions, muscle imbalances, inflexibility and increasing strength, power, balance, agility, coordination and endurance that will carry over into the real world. This provides two extraordinary benefits: reducing or even eliminating chronic pain in the body AND developing the ability to move safely, naturally, powerfully and gracefully in daily life. Level I is the foundational program from which all others build. We consider it absolutely essential for anyone to start right here no matter what level of fitness one may feel they are at. Level I is very unique. It marks a tremendous breakthrough, because it can take almost anyone at any level of fitness and produce phenomenal results. Even people of more advanced levels of fitness will see incredible benefits from the foundational programs in Level I, because of the unique exercises designed to fix weak and neglected areas of the body. This gives a much more effective, safe, and healthy workout than you would get from any outdated machine or exercise you see people using in the gym. Correcting weak and neglected points within the body is one of the most effective ways to speed up results. Level I will help you lose weight, get toned and in shape much faster than other fitness programs, but in addition, you will also be significantly improving your overall functional movement. Also, Level I may help you reduce and even eliminate chronic pain in various areas of the body. You will be amazed at how quickly you see and feel results from Level I. Although we encourage exercise to be done outside to achieve maximum benefits, all of Level I and II can be done inside a gym setting. If you prefer to workout at home or inside a gym for Levels I and II, that’s perfectly fine. No matter where you do the workouts, you can expect to blast through ruts and plateau’s created by old school faulty training methods. They will help you to burn that stubborn fat off faster in addition to staying injury free. And don’t forget, if you ever have any questions, just ask us the experts on our forum:

The Dynamics of Motion Forum

Become a part of our community and share your experience. We wish you the best of luck on your health and fitness journey! Oh yeah, and do NOT forget to take some pictures of yourself right now. Put on a bathing suit and take a few pictures. Fat loss can be a funny thing... the best way to see it is through pictures of yourself before and after. And hey, if you send us your before and after pictures, we will give you your choice of ANY book at Dynamics of Motion for FREE. It’s our way of saying thank you for inspiring others.

Chapter 1 Quality of Life Everyone knows that working out is healthy, but what are some of the specific reasons? It is important to understand the underlying health benefits for working out, as this is the inspiration that will not only get you to start the program, but will enable you to stick with it. Here are the top reasons to get started and stick with our fitness program: Fat Loss When we speak to individuals about their motivation for working out, it almost always centers around fat loss. Although there are many additional benefits to this workout program, we know this is foremost on people’s minds, so we wanted to dive right in and explain more specifically why this program will help you maximize fat loss. Hormones and Fat Loss Hormones are the messengers of the body.  They tell the body how and when to utilize its fuel for maximum benefit.   Unfortunately, as we are not living a natural lifestyle, these messengers get ignored and over time begin to fall out of balance, causing the body to perform improperly and at less than peak levels.  Specifically, there are hormones in the body that have to do with stress and fat. Let us take Cortisol for example.  You have probably seen the commercials on television advertising pills that will block Cortisol, because it supposedly causes fat storage around the belly as well as increasing age and lowering the function of the immune system.  But, this is only half the story.  The negative effects only come into play when Human Growth Hormone (HGH), testosterone and other growth hormones are not utilized along with Cortisol.  Cortisol’s main function is as a stress hormone that raises blood sugar levels. It is designed by the body as a kind of emergency fuel that comes about when the body is stressed.  If the body is stressed and remains inactive, problems begin to emerge. Cortisol acts like a protective mechanism giving the body, in addition to adrenaline, the emergency fuel it needs for fight or flight situations.  Now, if activity does not use up this fuel in the blood, insulin will be needed by the body to lower blood sugar levels back within normal range.  Now here is the key... insulin lowers blood sugar by storing it as fat.  So, if a person fails to exercise when the body is stressed, then stress hormones like Cortisol are released into the blood but never used, and thus the excess fuel is stored as fat.  If we think about how our ancestors lived, when the body was stressed, it usually meant it was about to be used for something physical.  When early man had to kill his dinner or avoid being

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eaten, one thing determined success or failure - individual levels of fitness. Every time someone missed a kill or was almost killed, their body became leaner, stronger and faster in order to survive. The hormones released when the body is stressed only store fat if a person does not utilize them like they were biologically designed to be used, as fuel. High Intensity Training Here is an important fact to remember: stress slows down the metabolism!  However, stress hormones do NOT lead to fat gain and aging when they are followed by high intensity activity.  So, in order for these stress hormones to be beneficial for fat burning, a high intensity workout is a must!  Low intensity activity was an every day occurrence to our ancestors, yet today this is what most of us call exercise.  Walking was a necessity but is not an intense exercise.  This is not to say that walking is not beneficial.  It should be done as much as possible, as should all low intensity activity.  But to promote a leaner, stronger body, high intensity activity is the only way the body knows how to release HGH, and other growth hormones that benefit fat loss.  By using this type of exercise regime, we teach the body to burn fat, process fuel efficiently, and slow the aging process. One study, published in the journal Metabolism tracked 2 groups of people- one doing aerobic training for 20 weeks and the other group doing high intensity interval training (HIIT) for 15 weeks. The results were very interesting... even though the aerobic group burned almost 50% MORE calories than the HIIT group, the HIIT group lost 9 TIMES MORE subcutaneous fat (under the skin). And the resting levels of several fat burning enzymes were significantly higher in the HIIT group.1 Keep in mind that the HIIT group was trained a full five weeks LESS than their aerobic trained counterparts. To summarize, despite burning fewer overall calories, the HIIT group lost far more body fat overall. A study published in a 2007 issue of the Journal of Applied Physiology reported that young females who performed seven high intensity interval training workouts over a two-week period experienced a 30% increase in both fat oxidation and levels of muscle enzymes that enhance fat oxidation.2 Florida State University (Tallahassee) researchers at the 2007 Annual Meeting of the American College of Sports Medicine (ACSM) reported that subjects who performed HIIT cardio burned almost 10% more calories during the 24 hours following exercise than a steady-state group, despite the fact that the total calories burned during each workout were the same.3 1 Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism, July 1994, 43 (7): 814-8. 2 Talanian, J.L., et al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women. Journal of Applied Physiology 102(4):1,439-1,447, 2007. 3 Meuret, J.R., et al. A comparison of the effects of continuous aerobic, intermittent aerobic, and resistance exercise on resting metabolic rate at 12 and 21 hours post-exercise. Medicine & Science in Sports & Exercise 39 (5 suppl):S247, 2007.

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Dynamics of Motion - LEVEL I

Another study used a circuit training protocol of 12 sets in 31 minutes. Metabolism was elevated significantly for thirty-eight hours post-workout. Thirty-eight hours is a pretty significant time frame for metabolism to be elevated. If you trained from 9 to 10 a.m. Monday morning, you’re still burning more calories (without training) at midnight on Tuesday!4 Compound Exercises Maximize Fat Loss - But Why? Compound exercises are an important part of this program. Multi-joint movements (also known as compound exercises) are proven time-efficient muscle builders that deliver more results than single-joint exercises. Outside the weight room, in daily activities and in sports, virtually every movement involves more than one joint. Therefore, it makes sense to do mostly multi-joint exercises not only from a time management standpoint, but from a functional perspective as well. A recent study at Colorado State University followed a group of seven young women (aged 22-35 years), all of whom were physically active and lifted weights 3-4 times a week in addition to regular cardiovascular exercise. They followed a new routine that included several compound exercises and trained hard. Measurements taken 16 hours later show the rate of fat burning had increased by over 50%! Resting metabolic rate was also up by about 4%. That means that the women were burning more calories and more fat.5 Many people believe that to target certain muscle groups, isolation exercises are the way to go, but this is simply not the case. Isolation exercises (biceps curls is just one example) only work one muscle across a single joint. Compound exercises like squats and lunges all work multiple muscles across more than one joint through a single movement. Not only do they reshape troubled areas, like your butt and abs, they also sculpt secondary muscles like triceps, biceps and calves. Please, be aware that we do include some isolation exercises in our program. Even though we believe compound exercises are superior to isolation exercises in almost every way, it is also important to strengthen weaker areas and fix muscle imbalances. One of the best ways to do this is by isolating a muscle group, then activating and strengthening it. Used in this way, isolation exercises actually help improve the functionality and results of compound exercises. In other words, a few isolation exercises strategically weaved into your workouts will improve your ability to do compound exercises, so you get all the benefits of maximum fat loss in your workouts. 4 Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. European Journal of Applied Physiology. March 2002, Vol 86 (5): 411-7. Epub 2002 Jan 29. 5 Osterberg, K.L., & Melby, C.L. (2000). Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. International Journal of Sport Nutrition and Exercise Metabolism, 10, 71-81.

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Builds and maintains healthy muscles, bones & joints As you get older, it is a matter of fact that your bones lose density (mass), joints become stiffer and less flexible, and your lean body mass decreases (you lose muscle and put on fat). Regular exercise is one of the best ways to slow or prevent muscle loss and joint/bone problems. In other words, a good fitness program can help you maintain strength and flexibility into old age. And as we age, strength training becomes even more important to offset age-related declines in muscle and bone mass that can lead to frailty and fracture— one of the primary reasons older adults wind up in nursing homes.6 Not only is weight training safe, it is important for preventing osteoporosis. As muscles are pulled directly against the bone, with gravity working against it, calcium is driven back into the bones. In fact, weight training can actually stimulate the manufacture of new bone. This adds up to a decrease in the effects of osteoporosis by 50% - 80%.7 Healthy seniors who are physically active and exercise more than 60 minutes each week can lessen their chances of disability as they age. In one study over a 13 year period, active seniors had significantly less disability than the inactive seniors.8 Research has also showed that, among men and women aged 50 to 69 years and across all weight ranges, the rate of decreased physical ability later in life was twice as high among those who were less physically active. Dr. Iain Lang reports, “exercise in middle age does not just benefit people in terms of weight loss - it also helps them to remain physically healthy and active later in life”.9 Better Sleep / Reduces stress Exercise will also help you sleep better at night and reduce stress. This can have a very dramatic effect on your overall well-being and health. Sleeping better and reducing levels of stress can significantly improve your ability to cope and function in the world. You will be more alert, relaxed and think more clearly. A study in 2008 found that an acute session of moderate exercise can reduce the anxiety state and improve the sleep quality of insomnia patients. A significant increase in the total sleep time (37%), including getting to sleep 40% faster were observed. Finally, a significant reduction (7%) in the anxiety state was also observed after moderate aerobic exercise session.10 Not only will sleep help you feel better throughout the day, it can also help you lose weight! 6 Healing Moves by Carol Krucoff and Mitchell Krucoff MD, (2000, May) pg. 144. 7 Get Healthy Now by Gary Null, (2003, July) pg. 15. 8 Center for the Advancement of Health (2008, June 7). Vigorous Exercise Can Help Seniors Avoid Disability.. 9 The Peninsula College of Medicine and Dentistry (2007, November 29). Use It Or Lose It: Physical Activity In Middle Age. 10 American Academy of Sleep Medicine (2008, June 12). Moderate Exercise Can Improve Sleep Quality Of Insomnia Patients.

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Dynamics of Motion - LEVEL I

Lead investigator of a recent study, Arn Eliasson, M.D., suggests that getting less sleep might disrupt natural hormonal balances—for example, reducing the amount of leptin, otherwise known as the satiety hormone—and could thereby cause those individuals to eat more.11 Exercising reduces stress and anxiety by diminishing electrical activity in tense muscles as soon as you finish your workout, which makes you less hyperactive and jittery. In addition, your body releases more endorphins for an hour and a half to two hours after your workout, which boosts your mood and promotes relaxation. As a result, people who exercise every day can reduce their risk of anxiety and stress levels by more than 40%.12 Reduces the risk of many diseases The best reason of all to work out regularly is that it reduces your risk of many serious and potentially deadly diseases, such as heart disease, high blood pressure, osteoporosis, diabetes, obesity, high cholesterol, colon cancer, breast cancer, stroke, heart attack and arthritis. Regular exercise has been shown in thousands of studies to increase longevity, help prevent disease, and increase over-all quality of life. Here are a few of the highlights... A few incredible health benefits for lowering the risk of various diseases: • Exercise has been shown to significantly lower blood pressure: A reduction of 5 to 10 millimeters of mercury (mm Hg) is possible. In some cases, that’s enough to prevent or reduce the need for blood pressure medications. Falls of a few mm in blood pressure and shrinkage of a few centimeters in hip and waist circumference are enough to make a difference to an individual’s risk of dying from a cardiovascular disease. 13 • Exercise often increases the concentration of high-density lipoprotein (HDL or “good” cholesterol in the blood), especially when accompanied by weight loss. Exercise also helps reduce triglyceride levels.14 Excess triglycerides has been linked to an increased occurrence of heart disease. • A recent study presented at the American Association for Cancer Research’s Seventh Annual International Conference on Frontiers in Cancer Prevention Research suggests that regular physical activity can significantly lower a woman’s overall risk of cancer – but only with a good night’s sleep. Fortunately, our exercise program also helps improve your quality of sleep (see above). “Greater participation in physical activity has consistently been associated with reduced risk of cancer incidence at several sites, including breast and colon cancers,” said James McClain, Ph.D., cancer prevention fellow at the National 11 American Thoracic Society (2009, May 19). Sleep May Be Factor In Weight Control. 12 Hamer M, Stamatakis E, Steptoe A. Dose-response relationship between physical activity and mental health: the Scottish Health Survey. Br J Sports Med 2008; Apr 10. 13 BMJ-British Medical Journal (2007, August 20). Even Low Levels Of Weekly Exercise Drive. 14 Mayo Clinic (2008, January 4). Moderate Exercise Yields Big Benefits.

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Cancer Institute and lead author of the study.15 In short, the health benefits of regular exercise and a well thought out and implemented workout program are immense. It promotes a lean and healthy body into old age. We have developed this program to help you achieve all your fitness goals as well as promote extraordinary well-being and longevity.

15 American Association for Cancer Research (2008, November 30). Exercise And Rest.

Chapter 2 Overview - Dynamics of Motion System You will find this chapter in all books that encompass the Dynamics of Motion System. We feel it is very important to have a good overview, because that will help you map out your progress and maximize results. As you will see, the benefits of this system are extraordinary in more ways than you may have thought possible. By understanding a little bit of the underlying reasons for your improvements, you will be able to measure your progress as you continue to move through the various levels. The Top Ten benefits of our system: 1. Functional Movement – Moving safely and correctly in everyday life. 2. Corrects Postural Distortions – Improves posture for aesthetics & pain reduction. 3. Flexibility – Reduces tightness and alleviates chronic pain. 4. Joint Stability / Mobility – Improves functionality and reduces risk of injury. 5. Corrects Muscle Imbalances – Reduces pain and transforms physique. 6. Agility and Balance – Improves functionality and performance. 7. Functional Strength – Lifting loads correctly and safely in everyday life. 8. Fat Loss and Lean Muscle – Maximizes fat loss - builds lean, toned muscle. 9. Body Intelligence – Teaches you to interpret signals of the body. 10. Safe Progression – Safe progression of exercises from beginner to expert. Functional Movement Functional movements is based on real life situations. Functional movement usually involves multi-planar (multiple directions) / multi-joint movements, which utilize the body’s core and other various muscles synergistically, in real time. In simple terms, this relates to how you move everyday such as picking something up, walking, running, etc… Almost all of the other benefits described below work to improve your over all functional movement. In Level I, we get back to basics and teach you the foundations for successfully transforming your body. Almost everyone has muscle tightness and various imbalances in different areas of the body. This means that the functional movement patterns of the body are severely restricted. Muscle imbalances, inflexibility and poor posture all contribute to improper movement patterns. When you move incorrectly or unnaturally, it puts you at high risk for injury, chronic pain and a low ability to move freely and fluidly in everyday life. We are constantly amazed at the intelligence of the body. However naively, the body will

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help you to move in the way you are demanding, even though the muscles it needs to do the movement safely are restricted. So, the body will compensate, recruiting other muscles to get the job done. For example: When bending over to pick up a box, if your hips and calves are tight and if you cannot properly activate your glute muscles, your body will do the best it can to get the job done. But, it will be moving in an inefficient and dangerous way. So, in this case, instead of using your legs correctly, you may use mostly your lower back. The problem is that this puts you at a high risk of injury and chronic pain. Further, you will be severely limited as to the actual weight you will be able to lift. So, your potential for functional movement will be very low. In Level I, we begin correcting poor flexibility, a wide variety of muscle imbalances and poor posture. To do this, we will be re-training the body to move correctly. Right now, it is a pretty good guess that you have accumulated many bad movement patterns over the years. These inefficient and unhealthy movement patterns usually lead to chronic pain and injury. As we retrain the body to move correctly and remove the tightness and weakness that is restricting your movements, you will start to feel much more mobile and flexible. A good analogy would be like taking off heavy, immobile ski boots and putting on tennis shoes. After just a few months, you will start to feel like a new person. In Level II, we build on the foundations you learned in Level I and move into more challenging exercises that focus on functional strength, power, balance, agility and endurance. One of the most important ways to train functional movement is to add more lean muscle to the body. By adding more strength, you will continue to increase and maintain your flexibility while also increasing your ability to place more stress on the body with a very low risk of injury in real life. This translates into improved functional movement while using more weight. We will also be challenging the body to move with more power and speed. Further, you will be moving in multiple directions which translate into better real life functional movement. By continuing to challenge the body with more advanced movement while also building more strength, you will be preparing the body for most of the movements in real life. By the end of this level, you will have corrected many of the restricted movements and built up enough strength to dramatically lower your risk of injury in life and sports. Level III is ONLY for people who have gone through Levels I and II. We take things to a very advanced level with these exercises and workouts. You will be challenging your body to move in all directions with serious power, speed and agility in a wide variety of environments and on uneven surfaces. Without the foundations from Level I and the strength from Level II, you will NOT be able to do these movements safely. But, assuming you are ready for this Level, you will not believe how much more agile, powerful, and strong you become with the fun and challenging exercises and workouts we have created for you. Level III creates an environment whereby the body’s movement mimics the way we

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Dynamics of Motion - LEVEL I

used to move before modern technology limited and weakened our bodies. Level III gets us back to the place when man could move freely and safely in almost any situation life throws at you. It is an extremely exciting program, because you will be truly maximizing your potential. It is difficult to describe Level III, but sufficed to say, it will challenge your with revolutionary workouts for the rest of your life. It will take you far beyond your expectations and create phenomenal functional movement. Correcting Postural Distortions Postural distortions are usually places where the body has become slightly disfigured from its natural state. An example of a classic postural distortion would be rounded shoulders. Rounded shoulders put the chest in a tight, shortened position and the back in an over extended, weak position. Correcting rounded shoulders does wonders for a person’s aesthetic posture, because it enables them to stand up straight and immediately makes their shoulders, back and chest look their best. Of course, this is just one of many examples that will be naturally corrected as you go through Levels I and II. Correcting postural distortions is important for aesthetic reasons as well as functionality. When certain muscles are placed in shortened positions and the body is out of whack, functional movement becomes limited and the risk of injury increases. As we age, postural distortions become more and more pronounced, but they can always be addressed and improved. By correcting your posture, you will free up your muscles to work naturally as they were meant to, which means you will be able to move correctly and with much greater efficiency and power. As explained above, Level I addresses postural distortions head on and gives you the tools for correcting them. In Level II, you will begin building strength to really hold those muscles in their natural place even while more and more stress is placed upon them. By the time you reach Level III, you will have addressed and corrected many, if not all, of your postural distortions and will feel a substantial difference in your daily life. Improving Flexibility Flexibility is the body’s natural range of movement in a joint or series of joints and muscles. However, flexibility is not just the ability to get into a range of motion. It is also having the strength to hold that position and then get out of it safely. Most of us live a very sedentary lifestyle characterized by a great deal of sitting and very small amounts of actual movement. The body is designed to move often, but we rarely give it the opportunity. Because of years and years of disuse, the muscles in the body shorten and accumulate knots (adhesions in the muscle) that restrict blood flow and natural elasticity. As the muscles become tighter over the years, their ability to move naturally and safely decreases. This not only restricts natural movement, but also increases the risk of injury. This can be easily felt by trying to move into various positions. You will feel tightness in many different areas, restricting your movement. Everyone is different and will find they are inflexible

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in some areas and flexible in others. The key is to stretch the tight muscles while improving strength in the weak muscles. These workouts will teach you an enormous amount about your body and enable you to correct inflexibility from their roots. Regaining elasticity in the muscles is absolutely essential for proper movement. You have to be able to get into a range of motion, hold that position and then get out of that motion safely. So, in Level I we start by beginning to loosen and remove the knots in the muscles. We also work on stretching dynamically and statically to begin increasing your range of motion and build some strength to hold those positions. Most people notice big gains in flexibility in just a few months. In Level II, we focus on building strength in the muscles and continuing to increase elasticity by working out remaining knots and pushing you further on the stretches. Level II should get you to the point of good flexibility, so that you can get into and hold a wide range of motions safely and effectively. In Level III, we will continue to stretch, but in new and more creative ways. You will continue to gain more and more flexibility as you challenge yourself with new ranges of motion. Naturally, creating more flexibility will carry over to much better functional movement as you learn to move more dynamically and efficiently. Joint and Muscle Stability and Instability Joint stability is one of the keys to protecting a person from injury. There are certain joints that are absolutely essential for stabilizing your movement. For example, the knees and core (including the lower back) are key stabilizing areas. When the knees are not stable, ACL (Anterior Cruciate Ligament) tears and other knee injuries can occur. When the lower back becomes unstable or too flexible, twisting motions can throw the lower back out and cause serious injury as well. In addition, excessive mobility in areas that should be immobile or stable can cause chronic pain. It is absolutely imperative that the joints and muscles that are intended to stabilize your movement are strong and able to withstand twisting forces placed upon you in life and sport. The workouts you will be doing will help create stability by increasing strength and endurance in the main stabilizing areas. We will work mainly on the core musculature, which also includes the lower back. One of the main reasons for knee issues and other joint pain and injuries is that people immobilize their mobile joints, which causes the stabilizing joints to compensate and become mobile. So, we will also work on joint mobility (see below), which is one of the keys to allowing the stabilizing joints to do their job as well. Some of the main mobile joints are the ankles, shoulders, hips, and upper back. By creating proper joint mobility in these areas, it will take stress off the immobile joints (knees and lower back), which can alleviate pain and reduce the risk of injury. We will work to increase joint

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Dynamics of Motion - LEVEL I

mobility with a wide variety of stretches, exercises and movement patterns. When all of the joints work as they are meant to (stability or mobility), the body will function better and more safely. Joint mobility and stability are a primary focus in Levels I and II, where we will be developing and progressing you until you are equipped to handle most any situation and environment. In Level III, we put your joint stability and mobility to the test by challenging you with unstable weights on uneven surfaces. This is a key area that needs significant improvement by almost all people to help avoid injury and reach their true potential. Correcting Muscle Imbalances Muscle imbalances are another key area that adversely effect functional movement and posture. Muscle imbalances are also another key reason for chronic pain and are a major contributing factor to injury. There are main muscle movers (big muscles) for movement and then synergistic muscle movers (smaller muscles). The problem is that in most people, the main movers are weak or inactive. This forces the body to overuse the smaller muscles for movement, which makes them very tight and prone to injury, because they are not equipped to handle all the movement you are forcing on them. For example, most people have very weak and inactive glutes (butt muscles). Your glutes are one of the biggest and most important muscle groups in the body. If you have weak glutes, you will strain the quadriceps and hamstrings. Hence, when a person is required to run in a fast bursts, we see many quadriceps and hamstring injuries. In addition, strong glutes help support the core muscles and lower back. Many people find that their back pain is dramatically reduced by simply strengthening their glutes. It is crucial to get all the muscles working together as they were meant to so that the body can move functionally and safely. Again, everyone is unique and should focus on their particular imbalances, which will become readily apparent as you progress through the workouts. Level I addresses muscle imbalances directly and focuses on exercises for flexibility in the tight, strong areas and beginning the work of strengthening the weak areas. In Level II, you will continue flexibility work and seriously build the strength required to bring everything fully back into balance. Once your body becomes more balanced, you will be ready for the challenges of Level III. At this point, you should feel a dramatic improvement in your effectiveness to move functionally and, most kinds of chronic pain should be greatly reduced or even eliminated. Agility and Balance Agility and balance are important for everyone. Of course, there are varying degrees of proficiency in agility and balance, but everyone will see huge improvements in their daily life by improving their agility and balance. Agility and balance can be used in almost any situation to enhance the quality and safety of your movement. Agility is the ability to change the body’s position in space depending upon its environment.

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In other words, agility is the ability to change direction quickly and safely. It requires a combination of balance, coordination, speed, reflexes, strength, and endurance. By improving all of these things, your agility will improve dramatically. Once you begin to improve your agility, you will feel an improved sense of fluidity in your everyday movements. Keep in mind that many injuries originate from a person’s slow or poor response to something in their environment. As your agility improves, you will be able to respond better and more safely to your real world environment. In addition, as your agility improves, you will also be able to challenge yourself to greater degrees in your workouts. This means you will burn more calories, and build more muscle, while improving your reflexes and overall performance in sports and everyday functional movement. Balance is the ability to maintain your center of gravity with minimal postural sway or compensation. Balance requires strong and functional stabilizers and coordinated muscles working properly together. Balance is extremely important for everyday functional movement. Even walking requires good balance, especially on uneven surfaces. Good balance not only helps significantly reduce the risk of injury, it also amplifies workouts to help you burn significantly more calories. So, working on balance is an excellent fitness tool, while also providing tremendous benefit in your overall functional movement. In Level I, we lay the foundations for becoming more agile and balanced by building up the endurance, strength and coordination necessary for agility and balance while maintaining very safe positions. In Level I, we focus more on correcting all the problems that inhibit functional movement, including agility and balance. Once your overall functional movement is improved, we move into Level II where agility and balance are more directly tested. At this level, we will be focusing more on multi-directional movement and challenging your balance. Once postural distortions, muscle imbalances and inflexibility have been more adequately addressed from Level I, you will need these new and more advanced exercises. You will find that your agility and balance significantly improve in this level, which will build the foundation necessary for Level III. In Level III, your balance and agility will be taken to the limit. By doing advanced movements and exercises, your agility and balance will have the opportunity of reaching their maximum potential. You can expect to see your agility and balance improve dramatically in Level III as you move through the various exercises and workouts. Functional Strength Functional strength refers to the strength used in everyday situations. It is true that fixed movements on gym machines will increase the size and strength of a particular muscle group, but they will not allow for the building of useful strength needed in the real world. To build the foundation required, strength conditioning must involve dynamic movements that retrain the

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body. This means we have to retrain the body to recruit the correct muscles, fix poor postural abnormalities and improve flexibility. By creating proper movement patterns, you will be able to build strength the safest and most effective way, because the muscles will be working together in unison and harmony. In Level I, as mentioned above, we will work to lay the foundation for correcting movement patterns in the body. This includes improving flexibility, muscle imbalances and postural distortions. We will begin building strength, but first and foremost, we will be getting the body to move properly. We will also be focusing on lighter weight and muscular endurance, which builds the best foundation for functional strength. By learning to recruit the correct muscle groups for a given movement, you will be setting yourself up to build solid functional strength. We want to be certain that the strength is built up in the right muscles, instead of continuing to overload already tired and overworked muscles. In Level II, we will focus more on the strength aspect by increasing the amount of lean muscle in your body. This will increase the capacity of the muscles to carry heavier and heavier loads placed upon them. For example, if you are picking up a box, it is not enough to just be able to move correctly. You will also need the strength in your lower and upper body to actually pick it up! By the end of Level II, you can expect a significant amount of gained functional strength. In Level III, we will be testing and challenging your functional strength at every step. This is where you will be applying all you have learned in Levels I and II. Functional strength is one of the most fundamental prerequisites for Level III because you will be doing advanced movements and exercises with heavier and uneven weights. The challenges in Level III are creative and fun, but without a solid base of functional strength, they will be nearly impossible. The functional strength gained in Level III is tremendous and will help you safely and effectively handle almost any conceivable situation in the real world. Fat Loss and Lean Muscle Most people who are getting back into fitness want to lose weight. That is perfectly natural and it is important to note that in addition to all of the functional benefits you will get from our system, it also maximizes fat loss. Our system also maximizes gains in lean muscle, which is absolutely essential for losing fat and getting that toned, muscular look. When women hear the word muscle, they are usually concerned about becoming too muscular looking, but our workouts are aimed at losing body fat and gaining lean muscle which does NOT put “size” on women. In contrast, our workouts are the best way to burn fat and change your body type. For example, our exercises are perfect for sculpting a great looking butt, while also toning the arms and legs. Men are usually not concerned about putting on a little muscle, but they are still looking to lose fat and get toned. But, if you are a guy that’s too skinny and need to put on some size, don’t worry, as the workouts progress you will be utilizing greater amounts of weight which is key to building the muscle you seek. Plus, in the nutritional chapter

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at the end of each book, we have specific diets and suggestions for every possible goal. By the way, when we say fat loss, we are talking about the loss of body fat, NOT water weight or muscle. It is by losing body fat and increasing lean muscle that you will get the best aesthetic results. And we maximize this by creating workouts that focus on getting you to burn the maximum amount of calories and increasing your metabolism. This means that you will actually continue to burn calories up to 48 hours AFTER the workout. We use a particular protocol known as Tabata training which produces incredible fat loss results (this is covered later). We know that you are putting your money and time into these programs and we want to make sure that you get the best possible results. And you will!! Most people do not fully understand the relationship between fat loss and lean muscle, so let’s just take a second to explain why lean muscle is so important for fat loss. Many people in the gym will get on a piece of cardio equipment and expect to lose weight. Unfortunately, it is not that simple. Just doing cardio does not build lean muscle in the body. And without lean muscle, you will NOT be able to sculpt and tone your body. I think we’ve all seen people in the gym for years working away on the treadmill, but they never look ANY different. Why? They are not increasing their lean muscle. Here’s why. There are two main reasons why lean muscle helps you lose fat: 1. The more lean muscle you have, the higher your metabolism will be, which means your body will burn more calories throughout the day. This will help significantly increase your body’s potential for burning fat. 2. Lean muscle literally helps push fat out of the body. In other words, lean muscle works to replace the fat in your body instead of just adding more weight. But, beware of the scale in the beginning! Muscle weighs more than fat and it may take some time to see the scale go down. Instead, look at how clothes fit you and your waistline. These are much more accurate indicators of fat loss in the beginning. It is usually very helpful to take a few pictures on day one and then every 4 weeks to compare. In Level I, the intensity will depend on your fitness level. It is imperative that you begin at Level I, even if you have a high fitness level. This will insure that you correct all the physical issues that may be restricting you. By learning to move better and more safely, you will be able to push yourself much more later on. Of course, this translates into much higher intensity during your training, which will yield much better fat loss results. But, in the beginning, we recommend focusing more on correcting your functional movement patterns. As you move through Level I and your ability to move properly increases, you will be able to turn up the heat on your workouts. That means you should see dramatic fat loss by the end of Level I. In Level II, we focus more on building lean muscle, but this means you will continue to lose fat and get toned. Now that you have learned the foundations in Level I, you will be able to

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workout at a much higher intensity with much more efficiency than ever before. That means, you will get far more out of your workouts than you have in the past. The workouts in Level II maximize strength gains in lean muscle as well as melting the fat away. This will help you turn up the heat (literally) in your body and burn fat long after your workout ends (remember, up to 48 hours afterwards). In Level III, you can expect to burn high amounts of calories in your workouts while still gaining lean muscle. You will now be challenging the body to reach new levels of strength, endurance and flexibility while perfecting the aesthetic look we all strive toward. At this point, you probably will not need to lose more weight, but we provide suggestions for weight maintenance or weight loss if necessary at this level too. Body Intelligence Body intelligence is a subject rarely discussed. Like all organisms, your body has innate intelligence. Sadly, we are not taught how to listen or benefit from this intelligence. Rather than credit our bodies, we are curiously more prone to punish, ridicule and ultimately ignore them. Ignore the pain, ignore the weakness, look bigger, be thinner, and so on and so forth. In sharp contrast to what has been taught to us, this system starts individuals off on the journey of self discovery, a path that will teach each and every one of us the foundations of building a healthy, strong and most importantly, a pain free body. As we take you through the different levels, you will slowly begin to learn how to listen to your body. This is one of the BIGGEST keys to this program. Listening to the body allows goals to be reached much faster. It is also a tremendous aid in reducing the risk of injury. When you have someone telling you what to do all the time, you do not learn to feel what the body is telling you. This is a muscle like any other. Once it is utilized, listening to your body puts you in the driver’s seat. It is an amazing process! We do this in several stages. The simple act of foam rolling (described later) will teach you more about your body than you would have thought possible. It will teach you where you are tight and weak. For example, you may find your right hip is much tighter than your left. This will awaken you to how you stand and move and give you clues to why your body is the way it is right now. From there, every single stretch and exercise will be a tool as well as an opportunity to learn something more about your body. Learning proper movement patterns will awaken you to all the ways in which you were restricted in the past. As you move more naturally, the body will begin building strength, flexibility, agility, etc. Again, there will be an opportunity at every moment to watch how your body adapts and grows. Once a solid foundation is built, you will begin expanding your comfort zone by working on new and more challenging exercises on a variety of terrains. Remember, no two people are alike. What works for one person may not work as well for

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another. It is for this reason that we have added many different progressions and exercises into these programs. Once you learn to feel out the weak points in your body, you will begin to know which exercises produce the best results, how some make you feel okay, but others make you feel fantastic. We want you to individualize these workouts and tailor them to your body by listening to what it has to say and by working within your parameters. As you begin to improve your functional movement, you will be broadening the dialogue between you and your body. And it is through this process that you will get the most out of the system and maximize your results! Safe Progression Dynamics of Motion has put together a totally unique program. It provides a safe progression starting from the complete beginner to the most elite fitness experts. When an individual progresses through all three levels, a smooth and safe transition to higher levels of fitness will be achieved. It is important to note that just because someone has a particular level of fitness does not necessarily mean they are ready for the higher levels. Postural distortions and muscle imbalances that are not addressed can become more pronounced in the higher levels and increase the risk of injury. If the core musculature is not strengthened, certain exercises can and will be performed incorrectly which can lead to injuries, pain and discomfort. Time and time again we see people in gyms or outside working on exercises for which they are not ready. Jumping ahead is a dangerous ego trip that can cause serious harm. The Dynamics of Motion system leads individuals through a comprehensive, step by step guide to better health and fitness. Level I builds endurance, a base level of strength, a foundation of flexibility, core strength and functional movement. Level II takes off where Level I ends, building much more strength and power as well as teaching more advanced exercises that improve agility and balance by getting the body to work together efficiently, powerfully and synergistically. Level III teaches you how to blend strength, endurance and flexibility into one single unit, just as every other animal in nature does naturally. It is the culmination of all your hard work during Levels I and II which allows you to flower into your true potential in Level III. It provides unlimited potential for improvements in aesthetics and functionality. We have taken great care to mold these programs in such a way as to enable you to progress from level to level safely and intelligently. That is what makes our program so unique. We completely stand behind our promise to you: breakthrough results for anyone, anytime, anywhere.

Chapter 3 LEVEL I Explained Who should start at Level I? Level I is designed for everyone and anyone – people from vastly different backgrounds, ages, injuries and fitness experience. Level I will take you through the very beginning stages and help you build the foundations necessary for correcting inflexibility, postural distortions, muscle imbalances as well as building a base level of strength and conditioning. No matter what your level of fitness, you may find some of the exercises challenging (which is a good thing), but you will also find that you adapt quickly and see improvements faster than you might think. If you are someone who hasn’t worked out before, or at the very least, in many years, Level I is clearly the place for you to start. Level I will significantly improve your functional movement, strength and conditioning. These exercises start out statically and can be done by people who are immobile and weak. As the exercises get easier for you, progress to the more challenging stages at your own pace. We want you to become more flexible and fluid while improving balance, agility, coordination, endurance and strength. This program will help you achieve these goals in a way you may not have thought possible. And of course, this program will dramatically improve your overall health as well – that means fat loss, getting more toned, balancing hormones, more restful sleep, etc… What if I work out regularly? Should I still start at Level I? Level I is NOT just for beginners. It is for everyone! We use as an example, a person whom we know from the gym who has been working out for over 30 years. He is a big strong guy, but he was wincing in agony as he tried to stretch. As we began to discuss his workout regimen, it became readily apparent that he followed the old school approach of working out: he ONLY lifted weights for his chest and arms, then did 30 minutes of cardio. He also happened to have tremendous amounts of middle and lower back pain. He didn’t stretch; he didn’t lift for his legs or back and the exercises he was doing were completely outdated. As it was explained to him why his fitness program was actually causing his pain, he actually got angry at himself for being so short sighted about his workouts. There is a lot more to this than just appearance. The real benefits are your health and your ability to function and move naturally without pain or injury. The moral of the story is that just because you have been working out for years, does not mean you will be very good at any of the exercises we lay out in this program. For our friend in the gym, he may have looked good on the surface, but if you looked a little closer, he had major postural distortions and inflexibility. Because of our modern sedentary lifestyle, most of us have a great deal of muscle tightness and weakness. This usually leads to a wide variety of improper and potentially dangerous movement patterns. And obviously, this can lead to pain and injury. The muscles are very complex and work together synergistically to produce correct

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and safe movement patterns. This requires correcting the muscle imbalances with specific stretches and exercises so that everything functions as a coherent unit. So, everyone should begin at Level I. The only difference is that people in better physical shape will progress much more quickly and be ready for Level II in a shorter time frame. But, Level I is the foundation. And without it, nothing else can follow safely or effectively. We cannot stress enough how important it is for you to start at the beginning. Here you will find extremely challenging exercises for muscles you have most likely completely ignored or didn’t even know existed. And by building up a base level of strength and flexibility, you will increase your opportunity for maximum results in Levels II and III. Outdoor Workouts All of Level I can be done indoors, but we would like to suggest doing these workouts outside if at all possible. We understand that there may be physical limiting factors for many of those doing Level I, but please be aware that there are many natural benefits to doing your workouts outside. We also realize that there may be weather issues during certain parts of the year, but unless it is extreme, do your best to get into the outdoors. Here’s why… A growing body of research has given us compelling reasons to heed our desire to get outside. Putting ourselves into direct contact with nature might offer us even more profound benefits than previously thought. Indeed, time outdoors has been proven to have beneficial effects on blood pressure, brain waves and cholesterol levels. It has also been proven to boost immunity and to promote a good night’s sleep. Outdoor activities encourage deeper breathing, which relaxes muscles and infuses the body with oxygen. More than 100 research studies have shown that outdoor recreation reduces stress. Time in nature is often recommended as a stress-management technique to promote relaxation — important for those people dealing with stress-related conditions such as tension headaches and panic attacks, and for those trying to quit smoking. In fact, a nature prescription is almost always suitable for anyone seeking a little stress reduction and downtime. How did you choose the exercises? The main idea behind this new approach is that every exercise should carry over into real life. We have specifically gone over every single exercise in this book and have included it for very specific reasons. For each and every exercise, we ask the following questions: 1. 2. 3. 4. 5.

Does the exercise improve functional strength in the real world? Does the exercise improve functional movement in the real world? Does the exercise help correct postural distortions? Does the exercise help correct muscle imbalances? Does the exercise improve joint and muscle mobility and/or stability?

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6. Does the exercise have a specific purpose that fits in with the overall goals of the program (i.e. fat loss, endurance, strength, etc.)? 7. Is the exercise the best way to achieve the necessary result(s)? In designing this program, we went through thousands of exercises and filtered them down to their bare essentials. We wanted the most effective exercises that molded into the design goals of the entire program. In every case, these specific exercises pass our test and will help you to lose fat, build strength and steer you toward a healthier, more flexible and better level of fitness in the shortest possible time. Necessary Equipment While the amount of equipment you need is minimal and inexpensive, you won’t be able to do everything necessary for these workouts without it. Here’s what we recommend...

Foam Roller: We will go over foam rolling in detail in the next chapter, but sufficed to say- these little foam logs are on of the best $15 investments you will ever make. We recommend getting the black foam rollers. The white foam rollers are too spongy and soft and only last a few months. You can get either the small or large version.

Swiss Ball: Swiss balls are large, heavy-duty inflatable balls with a diameter of 45 to 75 cm (18 to 30 inches). They offer a huge range of possibilities and will get a lot of use in our workouts. They will last for a very long time and are inexpensive.

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Dumbbells: Everyone is different and you should use your unique level of strength and fitness as a guide. But, as a general rule, for Level I, here are our recommendations. For women, we recommend getting 3 sets of dumbbells (3 lb., 5 lb., and 10 lb.). For men, we recommend 3 sets of dumb bells as well (10 lb., 15 lb., and 20 lb.).

Bands: Again, exercise bands are inexpensive and will have many uses in these workouts. Get a set with a few different colors as they will be of varying tension strength and difficulty.

That’s it! The entire set of equipment shouldn’t cost more than about $50-$75 and it will be the basis for your entire new home gym.

Chapter 4 Warm Up The entire warm up takes about 10-15 minutes and should NOT be considered optional. This is one of the most important parts of the entire workout. People do not realize the importance of a good warm up and therefore miss out on maximizing the benefits of the actual workout itself. A good warm up will reduce the risk of injury and start correcting postural distortions, muscle imbalances and improve flexibility. The benefits of warming up include: ‣ It warms the muscles and increases body temperature, which improves the oxygen supply to the body. ‣ It helps increase blood flow to the muscles, allowing them to contract and relax more quickly. ‣ It is one of the major factors in correcting postural distortions and muscle imbalances. ‣ It helps prepare the body and the mind for more strenuous activity. ‣ It helps reduce the risk of injury. ‣ It increases overall exercise performance. ‣ It increases the elasticity of the ligaments, tendons and other connective tissues. Take your time while warming up and learn to enjoy it. The warm up is your time to check in with the body and notice what’s tight or sore and get yourself mentally ready for the workout. It is your transition from life into your workout, which will require physical exertion and concentration. You will notice that your body moves much easier and feels lighter by the end of it. So, warm up gradually and enjoy it!

Foam Rolling Fifteen bucks does not buy much nowadays, but, for about $15, you will get one of the most important pieces of equipment in your fitness program. Foam rollers are an easy, cheap and effective way to relieve the aches and pains that are slowly building up in your body. How does it work? Foam Rolling is effective because it gives you a deep tissue massage and most importantly self-myofascial release (SMR). Okay, but what in the world in self-myofascial release? Well, over time, inactive, tight and over-worked muscles will accumulate knots. Foam rolling will help break down these soft tissue adhesions and scar tissue that builds up in the muscle over time. By breaking these “knots” down, the muscle will be able to stretch further and help you regain

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your natural flexibility. You will feel the results immediately. Traditional stretching techniques simply aren’t enough. Stretching alone will not cause a significant increase in muscle length. Imagine your muscle is one long piece of a rubber band. Now, imagine you have tied a knot in the middle of that rubber band. If you were to stretch the rubber band at each end, what would happen to that knot? It would get tighter and eventually the rubber band would break directly below or above the knot. That is basically what happens in the muscles of your body. However, by foam rolling and working out these knots, you will be able to stretch much further and without the same risk of injury. Therefore, SMR with a foam roller can produce extraordinary benefits in improving flexibility and correcting postural distortions. The foam roller is an absolutely essential part of our fitness program. To give you one quick example of the direct benefits of foam rolling, let’s take a look at knee pain. Many people with knee pain notice dramatic improvements by foam rolling their IT Band and Gluteus Medius (described below). Why? The Gluteus Medius is in the butt, but connects to the IT Band which runs down the side of the leg and wraps under the knee. If the Gluteus Medius is tight, it will actually cause the IT Band to yank the knee out of place (like a rope yanking on it). This can cause chronic pain and increase the risk of injury. Many people notice dramatic pain reduction by simply foam rolling these areas. There are countless other areas that will benefit as well by loosening tight muscles and eliminating knots. Benefits of using a foam roller for massage: • Targets all your sore points and releases your trigger points. • Increases range of motion by improving your ability to stretch further • Helps reduce and even eliminate chronic pain. • • • •

Helps reduce muscle soreness. Increases training efficiency. Helps address and fix postural problems. Helps you recover faster from a workout.

Is it going to hurt? In the beginning, foam rolling can be painful. You will be pressing down on very old knots that have been there for years. But, there is good news... one, assuming you do it everyday, the pain will diminish dramatically in just a few weeks as you work out the knots. Two, even though you will feel pain while pressing on the knots, there should not be any bruising or soreness afterward. You should probably spend about 5-10 minutes foam rolling before and after your workouts. Ideally, spend another 10-20 minutes on your off days foam rolling as well.

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Here are some main points to remember: • Remember that the more pressure you apply, the faster the knots will dissipate. You have to make sure you really apply pressure and it will probably be uncomfortable in the beginning. • You can adjust the pressure by moving your body or keeping your arms or legs on the ground. The more body weight you put on the foam roller, the more pressure you will feel on the muscle. • When you find a painful spot in one of the areas we describe below, that is an important place to foam roll as it is a knot that needs to be worked out. • Sometimes, you will be foam rolling a spot in the body and actually feel pain somewhere else! We call this referred pain. Do not be alarmed. This is a great spot to roll out, because it is a clear indication that the specific knot you have found is negatively effecting other areas. • Foam rolling does NOT cause bruising. Even though it may be painful as you first start working these knots, you won’t bruise. • As soon as you stop applying pressure, the pain will diminish rapidly and completely. • Be consistent: You should try to foam roll everyday, if possible. The more consistent you are with foam rolling, the faster you will release these trigger points and eliminate the knots from your muscles. Doing it everyday, you can expect to see significant results in about 4-6 weeks. • Be patient: Remember, just like stretching, foam rolling doesn’t yield marked improvements overnight; you’ll need to be diligent and stick with it (although you will definitely notice serious benefits shortly).

Chapter 4 - Warm Up

Foam Rolling - Upper Body Upper Back: • Lay on your back. • Put your hands behind your head and try and touch your elbows together. • Raise your butt off the ground. • Roll slowly from the upper back down to the middle back and then back. • Work out any knots you feel. • 1-2 minutes.

Shoulders:

• Put the foam roller underneath your armpit and lay on your side. • Roll slowly around the back of the armpit. • Work out any knots you feel. • Switch to the other side. • 1-2 minutes.

Lats: • Put the foam roller underneath your side. • Roll slowly down the upper part of your side. • Work out any knots you feel. • Switch to the other side. • 1-2 minutes.

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Foam Rolling - Lower Body IT Band: • Lay on your side. • Place the foam roller on the side of your leg. • Slowly roll down the side of your leg and stop a few inches above the knee. • Work out any knots you feel. • Switch to the other side. • 2-3 minutes.

Progression: When you are ready, you can add more pressure to this area by balancing both legs in the air.

Hip Flexors: • Lay on your stomach. • Place the foam roller beneath your hip. • Slowly roll across your hip. • Work out any knots you feel. • Switch to the other side. • 2-3 minutes. Progression: When you are ready, you can add more pressure to this area by balancing both legs in the air.

Chapter 4 - Warm Up

Gluteus Medius: • Lay on your side. • Place the foam roller on the side of your butt. • Slowly roll on the upper-side portion of your butt. • Work out any knots you feel. • Switch to the other side. • 2-3 minutes.

Progression: When you are ready, you can add more pressure to this area by balancing both legs in the air.

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Calves: • Place the foam roller underneath your calves. • Slowly roll the inner, middle, and outer part of your entire calf area. • Work out any knots you feel. • Switch to the other side. 2-3 minutes.

Progression: When you are ready, you can add more pressure to this area by lifting your butt in the air.

Progression #2: When you are ready, you can add more pressure to this area by lifting your butt in the air AND crossing one leg over the other and pushing down on the bottom leg.

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Stretching We will be using two different kinds of stretching for our workouts. One will be used before the workout and the other will be used afterward to cool down. They are equally important, but must be used at the right time to get the best results and help reduce the risk of injury. Dynamic Stretching: Involves movement and has the over-all effect of turning a muscle “on”. Dynamic flexibility has been used successfully by trainers and coaches to increase flexibility and lower the incidence of injury. Dynamic stretching consists of functional based exercises which prepare the body for movement. So, we recommend this type of stretching to be incorporated during the warm up of a workout. Static Stretching: Involves no movement and has the effect of turning a muscle “off”. Therefore, we recommend using this type of stretching in the cool down phase. A stretch position is gently assumed and held for 20-60 seconds. There is no bouncing or rapid movement. Do not stretch to the point of pain. You should feel a slight pull, but no discomfort. Keep all joints in alignment. Do not twist joints into unnatural positions. The stretch should be felt in the belly of the muscle and not in the joints. This relaxes the muscles and helps retain elasticity. Interestingly, most people use static stretching as the ONLY way to stretch. The problem with static stretching before a workout is that it has the over-all effect of turning a muscle “off”. We definitely recommend static stretching after a workout, but NOT in the warm up phase. Used before a workout, static stretching does not help avoid injury and may actually increase the risk. Here are some reasons we recommend dynamic stretching before a workout: 1. Mike Boyle, world renowned strength and conditioning coach, uses a dynamic warm up with his athletes. He goes through about 26,000 workouts over the course of a summer. In 2002 he did not have one major muscle pull that required medical attention.1 2. Flexibility is speed specific. There are two kinds of stretch receptors- one measures magnitude and speed and the other measures just magnitude. Static flexibility improves static flexibility and dynamic flexibility improves dynamic flexibility, which is why it doesn’t make sense to static stretch prior to dynamic activity.2 3. One author compared a team that dynamically stretched to a team that static stretched. The team that dynamically stretched had fewer injuries.3 4. Dynamic Flexibility increases core temperature, muscle temperature, elongates the muscles, stimulates the nervous system and helps decrease the chance of injury.4

1 Boyle, Mike, Functional Training for Sports, pg 29. 2 Kurz, Tomas, Science of Sports Training, page 236. 3 Mann, Douglas, Jones Margaret 1999: Guidelines to the implementation of a dynamic stretching routine, Strength and Conditioning Journal:Vol 21 No 6 pp 53-55. 4 Frederick Gregory 2001 Baseball Part 1 Dynamic Flexibility, Strength and Conditioning Journal ,Vol 23 No 1 Pages 21-30.

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Dynamic Stretches Hips (static) - This is going to be a little confusing, because we just made such a big deal about NOT statically stretching before a workout. So, why are we saying you should statically stretch your hips? Because, most people’s hips are very tight and completely over-active. This is due to the fact that most of us sit for such long periods of time everyday. As a result, we actually want to turn the hip muscles OFF. This will allow the muscles we aren’t using (like the glutes - your butt muscles) to wake up and start working again. This will be the only static stretch we do before the workout. The hips are an area of critical importance. Almost everyone has very tight hips from too much sitting and lack of stretching. Tight hips are a major contributing factor to low back pain, poor posture, muscle imbalances etc... Kneeling Hip Stretch: • If necessary, put a pillow on the ground or do this stretch on a soft surface. • Place one knee on the ground and move your other foot in front of you (the back leg is being stretched). • Raise your arms above your head and twist gently from your upper back (not your lower back) toward your front leg. If necessary, use something to balance (see image). • Now, the secret to this stretch is to flex your butt while doing this stretch. This will dramatically increase the effectiveness of the hip stretch. So, with your back leg, flex your butt cheek (right glute in image above) while feeling the stretch in the hip (in the right hip in the image above). • Hold for 30-60 seconds then switch.

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Hip Stretch - Variation - If you are unable to put weight on your knees, do this stretch instead. • Lie on your stomach and grasp one foot. • Bring your foot toward your buttocks and lift your knee slightly off the ground. You will feel this in your quad and hips.

Piriformis - The piriformis is an extremely important, deep gluteus muscle. A tight piriformis can cause a number of problems including impingement on the sciatic nerve. Cross Over: • • • •

•

•

•

•

Lay on your back and place your left foot flat on the wall. Cross your right foot over your left knee. Keep your right foot straight and your toes pointed to the ceiling. Keep your lower back on the ground. You will feel a great stretch. To intensify the stretch, you can push gently on your crossed leg (right leg in the image above). You can also inch closer to the wall. Just make sure you keep your lower back on the ground. Stretch for 2-3 seconds, then move out of the stretch and relax for 2-3 seconds. Repeat 10 times then switch.

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Calves - Tightness and weakness in the calves can lead to a wide variety of problems. Calf tightness comes from: wearing high heels, people who have twisted or sprained ankles in the past, a lack of calf stretching, etc... When your calves are tight, it affects the way you walk and move. This can cause a huge amount of issues including knee, hip, and back pain, and in some cases, shoulder and neck pain. Addressing calf tightness is a very important issue. You will notice as your calves become more flexible and strong that you feel lighter and walk much easier. Stretch #1 - Straight Knee: • Lean on a wall or something that can hold your weight and put your right leg a few feet away from the wall. • Make sure your back foot is pointed slightly INWARD. • Slowly bend move toward the wall, keeping your whole body straight. • Stretch your right calf for 2-3 seconds, then push away from the wall slightly to relax from the stretch for 2-3 seconds. Repeat 5 times. • Then, lean toward the right (this will stretch your inner calf). Repeat 5 times. • Now, lean to the left. Repeat 5 times. • Switch and do the left leg. Stretch #2 - Bent Knee: You are going to do the same as in Stretch #1, but with a bent back knee. This will stretch a vitally important area of the lower calf and foot. • Make sure your back foot is pointed slightly INWARD. • Lean toward the middle, the right and then the left 5 times each. • Then switch feet and repeat.

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Hamstrings - Most people have tight hamstrings due to a lot of sitting and bad posture. This is one of the factors that can lead to low back pain. Tight hamstrings will also cause you to walk differently which can also lead to other issues. Stretch #1 - Mobile Lower Hamstring: • Stand straight up. • Place one leg on a chair or platform about 1 to 2 feet off the ground • Bend over from the waist, making absolutely sure you do not round your lower back. • Keep the leg on the chair straight, and back arched. (You will most likely not be able to bend that far over doing the stretch this way. This makes no difference. Do not get caught up in how far down you are going). • Curl your toes back toward the knee. • Move the foot back and forth as if you are waving with it, pivoting on the heel, and keeping the toes curled back. • Keep the arch in the back. The important thing is to feel the stretch, while moving the foot back and fourth. • Do this for 30 seconds then switch legs. • Repeat 3 times each leg.

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Stretch #2 - Mobile Upper Hamstring: • Stand straight up. • Place one leg on a chair or platform about 1 to 2 feet off the ground. • Bend the leg on the chair to about 45 degrees. • Bend over from the waist, making absolutely sure you do not round your lower back. • Move the hips and glutes back and forth as if you are dancing, keeping the heel stationary. • Keep the arch in the back. The important thing is to feel the stretch, while moving the hips back and fourth. You should feel it in the upper hamstring, glutes, and piriformis. • Do this for 30 seconds then switch legs. • Repeat 3 times each leg.

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Upper Back - In order to strengthen the back, we have to first increase the range of motion by improving flexibility. This is an extremely important area that often gets neglected and must be stretched in order to take the strain off the lower back and alleviate rounded shoulders. We will be doing two stretches for the upper back. Stretch #1 - Arch Bend: • Stand up and bring your arms in front of you and try to touch your elbows. • You will be arching your upper back as far as possible. • Try to separate your shoulder blades as far from each other as possible. • Then bring your arms in the opposite direction (behind you) and stick your chest out as far as possible. • Try to touch your shoulder blades together. • Repeat 10 times.

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Stretch #2 - Wall Slides: • Stand with your back against a wall. • Raise your arms and place them flat against the wall. • With your hands touching the wall, bring your arms all the way up to straight. • As much as possible, keep your lower back against the wall. • Try to generate as much motion as possible from your shoulder blades instead of just your arms.

Chapter 5 Core Exercises The core muscles — the abdomen, lower back and pelvis — lie roughly between the rib cage and the hips. The strength and coordination of these muscles is important not only for sports and fitness routines but also for daily life — for example, reaching up to a shelf, lifting a child, or sponging a spot off the floor. Most people have a very weak core, and as a result, chronic posture problems. Over time, this can lead to damaged spinal ligaments or inter vertebral discs. Experts conclude from studies that well-coordinated core muscle use stabilizes the spine and helps create a firm base of support for virtually all movement. Whether you have done some core work before or this is the first time, focus on using the perfect form we suggest in the instructions for each exercise. Even if you are experienced, chances are very good, these exercises will still be very challenging for you. We provide a wide variety of progressions for every level of fitness, so start from the beginning and work your way up. You will probably find that your core is very weak and unstable, but don’t worry. Just stick with it and within a few weeks, you will see huge improvements!

Benefits of Core Training Helps prevent injuries A strong, stable core can help to prevent injuries, because with stronger muscles supporting the spine, pelvis and shoulder joints, the body can better handle the forces of rotation and compression that lead to back and joint injuries. The body’s joints are like links in a chain and are surrounded and supported by muscles and tendons. If any of these supporting structures are weak others are called upon to compensate for this weakness. Because they were not designed for this purpose, they can become injured over time by the repetitive wear and tear. For example, if you are hitting a golf ball and your upper back is weak and inflexible, you would probably overcompensate by muscling through the shot with your shoulders and twisting your lower back. Because the shoulder joint is not designed for such a forceful swing, over time you may injure the muscles, tendons, and /or ligaments supporting the shoulder joint. Further, since your lower back can only twist about 13 degrees safely, you will probably also injure your lower back. Helps improve bowel function and reduces incontinence Once again the pelvic floor muscles are part of the core. These muscles help to eliminate

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waste products from our bodies through contractions. If these muscles are weak or deconditioned they cannot contract properly which may lead to incontinence or improper bowel functioning. This can lead to constipation which is a major contributor to a wide variety of diseases. Proper and consistent (daily) bowel movements are absolutely crucial to good health and longevity. Working your core should help improve bowel health by strengthening these muscles. Reduces risk for low-back pain and injury Core exercises are designed to stretch and strengthen the muscles, tendons and ligaments that support and protect the spine. Most low back pain is caused by bad posture, excessive body weight, physical inactivity and faulty body mechanics. All the gravitational forces from sitting, walking and running impact the low back area and if it is not supported properly the spine will suffer. Fortunately, these core exercises will significantly improve your core strength which should help significantly with lower back pain and help prevent injuries. We will be working to stabilize your core area, which includes all the muscles in and around your lower back. This will help to stabilize you when life forces a twisting motion upon you. You will be learning how to stabilize your core and protect you from over twisting and causing injury. Improves posture making the stomach look flatter The protruding “pooch” people seem to obtain around middle age is usually caused by weak abdominal muscles, specifically the transverse abdominal muscles that are located deeply in the lower abdomen. The weakness in these abdominal muscles also contributes to the “slouched” posture and “hunchback” look. Without strong abdominal muscles to support the spine and compress or hold in the abdominal contents your posture will falter along with the protrusion of the lower abdomen. We will be working to strengthen the abdominals with challenging core exercises that promote stability and endurance. Can I do core exercises everyday? Yes, you can do them everyday, but we actually recommend doing them 3 times a week, just like the rest of the program. Why? We want your muscles to get adequate rest so they can regenerate and grow stronger without overworking themselves. That being said, if you feel the need to focus a little bit more on your core, working them 3-5 days a week is fine. As your core becomes stronger, you can bring it back down to 3 times a week.

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Core Exercises Bridges - This is a very important exercise for activating and strengthening your gluteus (butt) muscles. Most people have very weak glutes and never learn how to strengthen them. The glutes are one of your biggest muscle groups and are the base of support for your pelvis and back as well as providing the power for most lower body movements. People tend to overuse their hamstrings, adductors and quads without the primary muscle group, the glutes. By activating and strengthening your glutes, you will significantly improve posture as well as correct serious muscle imbalances. This helps keep your back stable and aligned when you walk. • Lie on the floor with your back and palms flat. • Bend your knees. • Put your heels on the floor. • Raise your toes off the ground. • Squeeze your butt muscles. (Imagine there is a dollar bill in between your butt cheeks and you have to hold it in place). • Continue to squeeze (don’t let that dollar bill drop) and slowly lift your buttocks off the floor until there is a straight line from your knees to your shoulders. • Continue to squeeze your butt muscles at the top and hold it there for 2 seconds. • Then, slowly bring your buttocks back to the ground, still squeezing. • When your butt is flat on the ground again, release and relax for 2-3 seconds.

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Clams - This exercise works the Gluteus Medius. A tight gluteus medius is one of the MAJOR contributing factors to knee and low back pain. A strong gluteus medius is also vitally important for proper lower body movement. This is a wonderful exercise for activating and strengthening the gluteus medius. • Lie on your side with hips bent forward 45% and knees bent approximately 70%.

• Place your top arm on your side to make sure you do NOT move your lower back, or at your side for balance. • Slowly rotate your top kneecap up toward the ceiling until knees are approximately one hand-width apart. • Hold for 2 seconds. • Then slowly lower your knee. • Do not lean your hips back or lift up your top foot. • Switch sides and repeat.

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Superman - This core exercise will improve the endurance strength of the lower back. We have found this exercise to be particularly beneficial. For this exercise, we will not be doing repetitions. It will be a timed hold, because endurance strength is what best strengthens this area. Your lower back is an area that should NOT have mobility. This is why we do NOT stretch the lower back. Instead, your lower back as well as the rest of your core should have stability strength. Your lower back needs to have the strength to keep you stable during movement patterns to protect from over-extension and injury. We will show multiple variations for this exercise, because if your low back and core muscles are weak, you will need to progress through the variations of this exercise until you are able to do a full superman. Progression #1: • • • •

Lie on your stomach. Keep your arms at your side. Keep your chin tucked. Raise your hands and chest off the ground.

Progression #2: • Lie on your stomach. • Keep your arms at your side. • Bring one leg and your chest off the ground. • Keep your chin tucked. • Bring your leg back to the ground. • Switch legs and repeat. Progression #3: • Lie on your stomach. • Keep your arms at your side. • Bring both legs and chest off the ground. • Keep your chin tucked.

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Progression #4: • Lie on your stomach. • Keep your right arm at your side and your left arm in front of you. • Bring your right leg, your left arm and your chest off the ground. • Keep your chin tucked. • Bring your leg, arm and chest back to the ground • Switch arms and legs and repeat.

Progression #5: • Lie on your stomach. • Keep your right arm at your side and your left arm in front of you. • Bring both legs, your left arm and your chest off the ground. • Keep your chin tucked. • Bring your legs, left arm and chest back to the ground. • Switch arms and repeat.

Superman: • Lie on your stomach. • Stretch your arms straight out ahead of you. • Stretch your legs straight behind you and keep your feet together. • Keep your chin tucked. • Raise your arms, head, legs, and feet off the ground.

Chapter 5 - Core Exercises

Plank and Side Plank - Just as we want the low back to gain stability strength, we want the same thing from the abdominal muscles. So, again, we will be doing a static hold. This is a great exercise with many great ways to increase the difficulty as you progress. This is one of the best exercises anywhere for building endurance and strength in the abdominals. Kneeling Plank:

• Start with your knees on soft ground or on a pillow.

• Place your elbows and forearms underneath your chest. • Prop yourself up to form a bridge using your knees and forearms. • Maintain a flat back and do not allow your hips to sag towards the ground.

Plank: • Start by lying face down on the ground. • Place your elbows and forearms underneath your chest. • Prop yourself up to form a bridge using your toes and forearms. • Maintain a flat back and do not allow your hips to sag towards the ground.

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Side Plank Kneeling: • Lie on your side with your left elbow on the ground. • Lift yourself up as high as possible with your right arm on your side. • Keep your feet together and make sure your side doesn’t sag toward the floor. • Switch sides and repeat.

Side Plank: • Lie on your side with your right elbow on the ground. • Lift yourself up to form a plank with your right arm straight and your left arm on your side. • Keep your feet together and make sure your side doesn’t sag toward the floor. • Switch sides and repeat.

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Psoas Raises - The psoas is a muscle that most people have never heard of before. But, it is hard to underestimate the importance of this muscle. When you walk or run and raise your knee above 90 degrees, your psoas should be doing most of the work. Unfortunately, most people’s psoas muscles are almost totally inactive which means that other smaller muscles have to do the work of this important muscle. A weak or inactive psoas muscle can also be a major factor in low back pain. Do NOT skip over this exercise. It is very important. • Sit on a low chair or table. • Your knees should be above 90 degrees at rest. • • • • • •

Lean forward slightly so your back is straight. Bring your right leg up as high as possible. Hold for 5 seconds. You can intensify the exercise by pushing down on the right leg. Bring the right leg down. Repeat 6 times on each side.

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Ankle Squeezes - Activates and strengthens the glutes and deep muscles under the buttocks. This exercise will improve hip alignment and helps the lower back. • Lay on your stomach with your hands on the floor and your forehead resting on your hands. • Put a foam roller or pillow between your ankles. • Bend your knees to 90 degrees, continuing to hold onto the foam roller or pillow between your ankles. • From this position, gently squeeze and release the foam roller or pillow with your inner ankle bones and the inside borders of your feet. • Make sure you maintain the 90 degree position.

Note: If you cannot feel the contraction in your buttocks, just spread your knees apart slightly and you will begin feeling it in this area. Also, if you feel pain in your lower back with your knees bent, you can do this exercise by placing your legs straight on the floor instead of bending them. Adductor Squeezes - Activates the inner thigh muscles, which helps stabilize your pelvis and hips. Strengthening the adductor muscles helps increase inward rotation of the hips which is important for proper movement and posture. • Lay on your back with your knees bent. • Your feet should point straight ahead, and your feet, knees and hips should be in a straight line. • Your arms can rest on your chest or lay out to the side on the floor with the palms facing up. • Place a foam roller or pillow between your knees. • Gently, squeeze and release the pillow with your knees. • You should feel this in your inner thighs.

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Abductor Squeezes - Activates the outer thigh muscles, which helps stabilize your pelvis and hips. Strengthening the abductor muscles helps increase outward rotation of the hips which is important for proper movement and posture. • Lay on your back with your knees bent. • Your feet should point straight ahead, and your feet, knees, and hips should be in a straight line. • Place a belt or resistance band around your thighs, just above the knees. • Gently press out and release against the strap, trying to separate your knees. • You should feel this in your outer thighs and buttocks.

Reverse Bench Press - Activates the muscles between the shoulder blades and the muscles of the middle and upper back. This exercise will help activate the muscles that can level the shoulders as well as help reverse rounding in the shoulders. • Lay on your back with your knees bent. • Your feet should point straight ahead. • Place your arms on the floor, at shoulder level. • Bend the elbows to 90 degrees so that the wrists are directly over the elbows. • Your hands can be open with the palms of the hands facing forward or in a fist. • From this position, gently push your elbows into the floor. • This should cause your shoulder blades to come together. • Make sure your shoulders do not hike up or shrug.

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Frog Pull Over - Increases the extension in the lower and the upper back areas while also improving the position of the shoulder joints in relation to the upper back. You should feel a stretch in the inner thigh muscles and an increase in the arch throughout your back as your hands draw closer to the floor. You may also feel some muscular effort around the shoulder joints.

• Lay with your back on the floor. • Bring the soles of your feet together, and as you do this, allow your knees to fall out to the sides. • Pull your feet toward your groin, making sure that your feet are centered in the middle of your body. • Allow gravity to pull your knees toward the floor. Don’t try to push your knees down. • The lower back does not have to be flat on the floor, and you should not feel pain in the back. • Now, reach your arms straight out above your chest. • Clasp your hands together and keep the elbows straight. • From this position, bring your clasped hands overhead toward the floor behind you. • Go only as far back as you can while keeping your elbows straight. If your elbows bend, stop at that point and return to the start. • Repeat the overhead movement, using a slow, controlled motion. • Repeat for the recommended sets and repetitions.

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Cat and Dog - Improves the mobility of the spine. This great warm up exercise also provides a gentle stretch of the spinal flexors and extensors which are important for good posture. • Start on your hands and knees with your hands directly under your shoulders and your knees directly under your hips. • Place your knees on a pillow if desired. • Your body should be square, like a box. Your weight should be evenly distributed between all four points of contact. • Relax your feet so that the tops of the feet rest on the floor. • From this position, smoothly round your upper back, draw your belly button toward your spine. • Drop your head and bring your chin toward your chest. • From here, reverse directions by allowing your stomach to drop and your back to arch.

• Look up as your shoulder blades drop together. • Make it one fluid movement, rather than holding any one position. • It is important to keep your elbows straight as you perform the movement and to avoid rocking forward and backward at the hips and the shoulders.

Chapter 6 Exercises Every exercise in this chapter includes instructions and specific form notes as well as illustrations, so you can learn the correct way to do each exercise. Please, make sure you go through the instructions carefully to familiarize yourself with all the different exercises and progressions. Afterward, when we do the actual workout programs, you will use this chapter as a reference point if you need a refresher on any particular exercise. What makes our system so unique and powerful is that we are extremely specific about form. Again, we cannot believe all the different kinds of mistakes we see the majority of people making when they exercise. Remember, it is all about teaching your body the right way to move. In other words, the way it naturally moved before all the compensations and muscle imbalances started inhibiting you. That is why proper form is so important. It re-teaches your body how to move correctly and use the right muscles to get the job done. But, if you let your ego get in the way, then you will probably rush through this chapter and miss the WHOLE point of our system. The worst thing you can do is skim this chapter, then do the exercises incorrectly and reinforce bad habits. All this will do is continue to make the strong muscles stronger and the weak muscles weaker. This will reinforce bad posture and muscle imbalances that can lead to injury and chronic pain. And, you will never get that postural transformation that looks so amazing. You will never get all the benefits of utilizing the right muscle groups to get the maximum calorie burn. In short, you will be cheating yourself from ALL the real benefits of our system. So, please take the time to learn how to do the exercises correctly and then you will find that results and benefits are limitless. Another important thing to remember is that, in the beginning, do not worry about weights or progressing through the exercises. Instead, make sure you have perfect form and are feeling the exercise in the correct muscles. So please, take your time and really read the instructions for each exercise. And when you begin doing the exercises, go SLOWLY and make sure you are feeling the exercise in the correct areas. This will get you to your goal MUCH faster. In Level I, we will focus primarily on weight loss, correcting posture/muscle imbalances and teaching your body how to move correctly again. That will take a little time, so do not be impatient. Warm up properly before doing these exercises, do them all correctly and before you know it, you will begin moving naturally and correctly without even thinking about it. And that is the whole point- to move safely, effectively and powerfully no matter what life situation presents itself to you. Then, everything else will open up to you and the results will truly be transformational.

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Squat - Squats are often called the “KING” of all exercises. There are many myths surrounding this exercise, but we can assure you, done correctly, this exercise is one of the most important exercises that you will ever do. Most experts agree that there is no other exercise that even comes close in terms of effectiveness, variety or metabolism-boosting ability. But, don’t worry, we will NOT be doing back squats. Instead, we will be doing a very safe and protected version of squats that will incorporate a huge assortment of muscles. We have worked with many people of all ages and injuries and there is almost always a way to incorporate squats in one form or another to help get you the benefits of this wonderful exercise. If performed properly and safely the squat can be a very rewarding exercise for every person. There are so many benefits to the body from this one exercise; increased lower body strength (particularly in the glutes – helps create a beautiful, round butt), stamina, stability and balance, increased bone density in the legs and hips to help prevent osteoporosis, possible broken bones and fractures, increased strength in the low back, obliques, and abdominals.  Also, strengthening the muscles that move the knee joint improves its stability, and there’s some evidence that even the portion of the bone into which the tendons insert becomes stronger, further improving the joint’s integrity. We see a lot of people using leg curl and extension machines in the gym, but there is almost NO good reason for these isolation exercises. They have almost NO carryover into real life. It is significantly more advantageous to mimic a real life movement pattern with protected and good form. This will not only burn far more calories, but in addition, it will require the recruitment of many more muscles. It re-teaches the body how to move correctly, instead of using the wrong muscles in a dangerous way. In other words, it is functional and will yield far more benefit than a seated isolation exercise. Form Note: We want you to be using your glutes as the primary force when doing a squat. Remember the bridges? You were lying on your back and pretending you had a dollar bill that you were squeezing in between your buttocks. This is the muscle that is the prime mover in this exercise. The quads, hamstrings, and core are all helpers, but they are secondary. Make sure you squeeze your butt while doing this exercise.

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Ball Squat - The beauty of this exercise is that the Swiss ball protects your lower back and will teach you perfect form without forcing you into muscle compensation. Your knees should NOT move forward. Instead, you move your butt slowly down and under the ball. And keep your back straight as you squat down. • Place the Swiss ball against a wall. • Rest the ball against the small of your lower back. • Have your feet a little wider than shoulder’s width apart and pointed slightly outward. • Slowly bring your buttocks down and sit back, under the ball. • The pressure of the weight should be placed on your heels while descending as well as ascending. • If you have knee pain or limited range of motion, go as far as you can comfortably. • Squeeze your glutes and slowly stand up. • When you get to standing, bring your buttocks forward slightly and squeeze your glutes again.

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Ball Squat - Curl to Press: • Place the Swiss ball against a wall. • Rest the ball against the small of your lower back. • Have your feet a little wider than shoulder’s width apart and pointed slightly outward. • Take a dumbbell in each hand (women start with 3 lbs., men start with 5 lbs., keeping your elbows close to your body. • Slowly bring your buttocks down and sit back, under the ball. • The pressure of the weight should be placed on your heels while descending as well as ascending. • If you have knee pain or limited range of motion, go as far as you can comfortably. • Squeeze your glutes and slowly stand up. • When you get to standing, bring your buttocks forward slightly and squeeze your glutes. • Raise your hands until they are shoulder height. Keep your elbows tight against your body. • Now, raise your arms straight over your head, but do not lock your elbows. • Gently lower your arms again until your hands are at shoulder height. • Lower your hands until they are at your side again.

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Chair Sit - Once you have been doing ball squat for at least a few weeks, you may be ready to move onto this exercise. You will be carrying over the correct movement pattern from the ball squats, but now without the Swiss ball. The proper movement for a squat is the same thing as sitting in a chair. Again, do not round your back and make sure your knees do not move forward. • Have your feet a little wider than shoulder’s width apart and pointed slightly outward. • Have a chair or bench directly behind you. • Slowly sit down and move your arms forward as a counterweight. • The pressure of the weight should be placed on your heels while descending as well as ascending. • Keep your back straight and make sure your knees are not moving forward. • Sit down in the chair or on the bench. • Then, squeeze your buttocks and slowly stand up. • Finish the exercise by bringing your buttocks forward slightly and flexing them.

Wall Sit - This is a great static hold that will strengthen your legs considerably.

• Place your back against a wall. • Have your feet a little wider than shoulder’s width apart and pointed slightly outward. • Slowly bring your buttocks down so that your legs form a 90 degree angle. • Hold for desired amount of time. • Then, squeeze your buttocks and slowly stand up.

Chapter 6 - Exercises

Squat -Once you feel comfortable and have enough strength, do the squat, but take the chair away. Remember to do this with correct form. This is the classic squat. • Have your feet a little wider than shoulder’s width apart and pointed slightly outward.

• Slowly squat down to 90 degrees. • The pressure of the weight should be placed on your heels while descending as well as ascending. • Move your arms forward as a counterweight. • Keep your back straight and make sure your knees are not moving forward. • Squeeze your buttocks and let them pull you back up to standing. • Finish the exercise by bringing your buttocks forward slightly and flexing them. Notes: • Make sure your knees are NOT caving in or moving forward. They should stay over your feet. Remember, it is just like the Chair Sit, except you have taken away the chair. • Also, remember to really squeeze your glutes at the bottom and use them to pull you back up.

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Step Ups- Step ups are a great exercise that require the use of many muscles, especially the glutes. It is an extremely functional exercise that gets the body moving correctly, burns a lot of calories, and strengthens weak muscle groups. It is also very easy on the joints. When doing this exercise, make sure you step softly both onto the step and back down to the floor. Think about trying to step silently to avoid pounding on the joints. Step Up:

• Stand tall and keep your back in neutral alignment – not arched or rounded. • • • • •

Have your feet shoulder-width apart and toes pointing straight ahead. Bring your left leg onto the step. Now, squeeze your left glute and then bring your right leg onto the step. Now, step down with the right leg softly, making sure your foot stays straight ahead. Keep using the same leg to step up until you have completed all your reps, then switch legs and repeat. • The Key: When stepping up, try to use your front leg as much as possible (try not to push off with the back foot).

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Step Up to Balance - Once you are comfortable with doing step ups and you are able to really squeeze your glutes individually to help you step up, you are ready for this exercise. • • • •

Stand tall and keep your back in neutral alignment – not arched or rounded. Have your feet shoulder-width apart and toes pointing straight ahead. Bring your left leg onto the step. Now, squeeze your left glute and then bring your right leg up toward the step, but do NOT place it on the ground. Keep the right leg in the air, balancing on the left. • Now, step down with the right leg softly, making sure your foot stays straight ahead. • Keep using the same leg to step up until you have completed all your reps, then switch legs and repeat. • The Key: When stepping up, try to use your front leg as much as possible (try not to push off with the back foot).

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Step Up to Curl and Press - This is a compound exercise that will use a lot of different muscles. It will get the body working functionally while at the same time burning more calories. • Stand tall and keep your back in neutral alignment – not arched or rounded. • Have your feet shoulder-width apart and toes pointing straight ahead.

• Have weights in each hand (for women, begin with 2-5 lb. dumbbells – for men, begin with 5-10 lb. dumbbells) • Bring your left leg onto the step. • Now, squeeze your left glute and then bring your right leg onto the step. • When both feet are on the step, curl your hands toward your shoulders. • Do NOT move your elbows or swing your hips. • Then, press your arms straight up. • Bring your arms down again and your hands back down to your side. • Step down with the right leg softly, making sure your foot stays straight ahead. • Step down with the left leg in the same way. • Repeat.

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Step Up to Lateral OR 45 Degree Raises This is the same exercise as the step up curl to press, except once you are on the step, you raise arms at a 45 degree angle OR you can bring your arms out directly to the side.

Step Up to Balance - Curl and Press OR Lateral or 45 Degree Raises - This is the same exercise as above, but now you’ll be balancing while lifting the weights which is a big advancement. Only do this exercise, once you are very comfortable with doing the step ups to balance. These exercises add more difficulty by challenging you to do the step up curl to press or lateral/side raise step ups on one leg. • Do the step up to balance and stay balanced on that leg while you do the curl to press OR lateral/45 degree raises. • Don’t forget to keep your glutes working while you stay balanced.

OR

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Lunges – Lunges are one of the premier ways to improve flexibility and increase strength in the lower body. It puts very little pressure on the joints and will strengthen the glutes while stretching the hips. This exercise also improves single-leg strength and stability, especially with the front leg. It also develops the components of agility — foot speed, timing, total body coordination and lateral balance. This is a very important exercise that not only carries over to real life, but really helps sculpt the legs and butt. Split Squat:

• Stand tall and keep your back in neutral alignment, not arched or rounded. • Have one leg forward with your foot firmly on the ground, toes pointed forward. • Your back leg should be on the ball of the foot and the majority of the weight should be on your front foot. • Slowly drop your back knee straight down to the ground. • Bend far as you are able. • Make sure the front knee does NOT move forward. • Keep your back straight. • To stand up again, squeeze the front leg glute and push off with the front foot. (Remember, to keep most of your weight on the front foot). • When all reps are completed, switch legs and repeat.

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Lunges - Once you are able to do the split squat effectively and with perfect form, you should be ready to move into lunges. Make sure you move slowly and with good form.

• Stand with your toes pointing straight ahead. • Step about 2-3 feet forward with your one leg. • Lower your body until the knee of your back leg is just above the ground or as far as you can go comfortably. • Make sure the knee of your front leg does not move forward. • Keep most of your weight on your front leg. • Squeeze the glute of your front leg and push your front leg back and return to your starting position, then switch legs and repeat. • This exercise should be done slowly and smoothly.

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Walking Lunges: • Stand with your toes pointing straight ahead. • Step about 2-3 feet forward with your one leg.

• Lower your body until the knee of your back leg is just above the ground or as far as you can go comfortably. • Make sure the knee of your front leg does not move forward. • Keep most of your weight on your front leg. • Squeeze the glute of your front leg and step forward with the back leg. • Continue walking with the lunges slowly and smoothly.

Romanian Dead Lifts – Truth be told, this isn’t a true dead lift, and its only called “Romanian”, because back in the 1950s, some American lifters saw a famous Romanian weight lifter doing this exercise. In our opinion, this is one of the best possible exercises for the lower back, glutes, core, and hips. You will see dramatic improvements in each of these muscle groups from doing this wonderful exercise. And besides the functional benefits, it is hard to find an exercise that delivers better results as far as firming up the butt. Many people get frustrated by years of doing other exercises to firm up and don’t get good results. You will get far better results by doing the Romanian Dead Lift and in a much shorter period of time.

Chapter 6 - Exercises

Romanian Dead Lifts: • Stand with your feet about shoulder’s width apart and pointed straight ahead. • Start by tightening your core musculature (abs and lower back) to ensure a secure spine. • In the beginning, you will not be using any weight, so skip this step for now and come back to it once you are able to do this exercise with perfect form. When you do use weight, keep in front and close to your body. • Start to bend at the hips, taking care that the lower back keeps it’s natural position. In other words, it should NOT round as you bend forward. • As you descend, your butt should move back and you should feel a stretch in your hamstrings. In fact, we find it’s easier to learn this exercise if you visualize it as a hamstring stretch with no lower back movement. • At the point right before you reach the limit of your hamstring range of motion you should stop and then reverse the movement. • This is the key to the exercise: Keep your core tight, really squeeze your glutes and let them move your body upward again. The key distinction is that the movements come from your glutes instead of your back. Once you are really able to activate and squeeze your glutes, you will be able to move correctly instead of just swinging up with your back. • Once you are standing again, squeeze your glutes one more time and bring your butt slightly forward.

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One Leg Balance Romanian Dead Lifts: • You will be using the same form described a regular Romanian Dead Lift, however, for this exercise, you will do it balancing on one leg. • This adds a great deal of difficulty and doubles the weight on the balancing leg. • Remember to keep your core tight, really squeeze your glutes and let them move your body upward again. • Also, keep your upper body square when you bend over. Balancing is difficult when you are bent over and it can cause your upper body to lean to one side. Make sure your shoulders are squarely even when you are bent over. • Once you are standing again, squeeze your glutes one more time and bring your butt slightly forward. General Note: The biggest mistake most people will make in the execution of this exercise is not maintaining the position of their lower back. Some will even go so far as to bend all the way over until their hands touch the ground. Remember, this is much more than just a hamstring stretch. You simply should not round the back when bending over. Don’t forget that this is also, primarily a hip and glute exercise, so make sure you squeeze the glutes and move from there instead of the back.

Chapter 6 - Exercises

Calf Raises – The calves are an area often ignored by people. Not only are almost everyone’s calves extremely weak, they are also very inflexible. Since your calves are a major factor in how you walk and move, building flexibility and strength in the calves is absolutely essential for proper body mechanics. As an added bonus, doing these calf exercises will dramatically strengthen the ankle joints. We cannot stress enough how much stretching and working the calves will help you in achieving great results now and down the road. Almost everyone who does calf raises do them in one position - the center. But, it is very important to work the inside and outside of the calves as well. We will be doing the calf raises in three different positions to work all the angles of the calves. Calf Raises:

• Starting position – stand straight up and have something to lean on for balance. • Place the ball of your feet on a step and let your heels hang straight down. • Stretch for 2-3 seconds. • Now, think about using the big toe on each foot to push you upward. This will enable you to keep your feet straight ahead as you explode upward, going as high as you possible. • Keep your weight on the ball of your feet, so your ankles do NOT fall outward. • Then, slowly go down into the stretch again. • Repeat 5 times.

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Calf Raises (continued): • Now, point your toes inward. • Repeat the exercise described above 5 times keeping your toes pointed inward. • Now, point your toes outward. • Repeat the exercise described above 5 times keeping your toes pointed outward.

Chapter 6 - Exercises

Calf Extensions - This is another great calf exercise, especially for those who have shin splints. It will also improve the flexibility and strength of your ankle joints. • • • • • • • •

Starting position – stand straight up and have something to lean on for balance. Hold one end of the resistance band in your hand. Use the other hand to balance against the wall or a chair. Place the ball of your foot through the other handle- keep your toes pointed up. Stretch for 2-3 seconds. Flex the foot downwards as far as you can and hold for 2-3 seconds. Then, slowly go up into the stretch again. Finish one full set and then switch feet and repeat.

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Calf Circles - This is an amazingly powerful ankle strengthener. Work slowly as you do this exercise and do your best to keep the motion smooth as you do the circles. This exercise will dramatically improve the flexibility and strength of your ankle joints. • Starting position – stand straight up and have something to lean on for balance. • Hold one end of the resistance band in your hand. • Use the other hand to balance against the wall or a chair. • Place the ball of your foot through the other handle- keep your toes pointed up. • In a very smooth motion, slowly make complete and smooth circles with your foot. • After you have made three complete circles, reverse directions for another 3 circles. • Finish one full set and then switch feet and repeat.

Chapter 6 - Exercises

Donkey Kicks - A great exercise for strengthening and toning the legs and glutes. • Starting position - get on your hands and knees, using a pillow for comfort, if necessary. • You should have a good arch in your lower back.

• Keep your head level and your arms straight. • Slowly kick back with one leg. • Make sure to squeeze your glute as you extend the kick. • Slowly bring your leg back and repeat. • Finish one full set and then switch legs and repeat.

Abductor Raises - An important exercise for toning the legs and strengthening the hips.

• Place your hand on a door or wall. • Grab one handle of the band and pull it up about waist level for appropriate weight. • Place your foot through the other handle end. • Place other foot on the band. Make sure your other leg and foot are pointed straight ahead. • Keep the outer leg straight and slowly move it outward, away from your body as far as possible. • Keep your body straight - do not let your hip sway out. • To increase the difficulty, reduce the amount of slack on the band. • Finish one full set and then switch legs and repeat. Push Ups - Push ups are easily one of the most effective exercises for improving total body fitness and strength. They offer the benefits of weight lifting, stretching and

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cardiovascular training all in one exercise. They work the chest, shoulders, deltoids, triceps, core and even the lower body. For a beginner, push ups can be very difficult because of how many muscles are involved, but there are many ways to ease into this exercise, no matter your strength level or age. Interestingly, even many seasoned bench press veterans have trouble doing high-rep push up workouts because their secondary and stabilizer muscles are untrained. You will get massive benefits from this exercise in many more ways than we can explain here. Push Up - Standing Wall:

• Stand a few feet away and facing a wall. • Place your hands at chest level a little wider than shoulder width apart. • Keep your body in a straight line and lower your chest to the wall until your head is about an inch away from the wall. • Now push your body upward extending your arms, but do not lock your elbows - keep a slight bend in your arms.

Chapter 6 - Exercises

Push Up - Kneeling Bench - Once wall push ups are too easy, you are ready to progress to this exercise. • Get down on all fours. • Use a pillow or soft surface for your knees. • Place your hands on the edge of a table, chair, or bench. • Lower your chest to the bench so that your arms are bent at 90 degrees. • Do not let your butt stick out or your hips sag as you lower your body. In other words, stay in a straight line.

• Now push your body upward extending your arms, but do not lock your elbows - keep a slight bend in your arms.

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Pushup - Bench- Once kneeling bench push ups are too easy, you are ready to progress to this exercise. • Place your hands on the chair, bench or table and slowly walk your feet backward until you are in a straight line. • Lower your chest to the chair so that your arms are bent at 90 degrees. • Do not let your butt stick out or your hips sag as you lower your body. In other words, stay in a straight line.

• Now push your body upward extending your arms, but do not lock your elbows - keep a slight bend in your arms.

Chapter 6 - Exercises

Push Up - Kneeling- Once bench push ups are too easy, you are ready to progress to this exercise. • Get down on all fours. • Use a pillow or soft surface for your knees. • Lower your chest to the floor so that your arms are bent at 90 degrees.

• Do not let your hips sag as you lower your body. In other words, stay in a straight line. • Now push your body upward extending your arms, but do not lock your elbows - keep a slight bend in your arms.

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Push Up - Once you are able to do a full pushup, you should be proud of yourself. This is a solid achievement! • Start with your arms and legs in a plank position, which means your back and legs should form a straight line with your arms and toes resting on the ground. • Lower your chest to the floor so that your arms are bent at 90 degrees. • Keep your legs straight and do not bend them as you lower your body. • Your knees should not touch the ground. • Do not let your butt stick out or your hips sag as you lower your body. In other words, stay in a straight line. • Now push your body upward extending your arms, but do not lock your elbows - keep a slight bend in your arms.

Chapter 6 - Exercises

Chest Press - Using a resistance band is a great way to target the chest in a different way and change things up. The band can actually make this exercise feel tougher, but you always have control over the level of tension by moving closer or further away from whatever the band is wrapped around. • Wrap the band around something stable behind you and hold the handles in both hands so that the bands run along the inside of the arms. • Position yourself far enough away (either sitting or standing) so that you have enough tension on the bands. • Begin the movement with the arms bent, palms facing inward. • Squeeze chest and press arms out in front of you, keeping the band stable. • Do not lock the elbows.

Note: This exercise may be done with both hands at the same time or one hand at a time, as shown. Put both handles in one hand and do a one arm chest press to increase the weight.

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Back – The back rarely gets enough attention from a strength and flexibility standpoint. Most people have much stronger chest muscles than back (especially people who have more experience in weight lifting). This leads to rounded shoulders and poor posture. Now, keep in mind, we are speaking about the middle and upper back. Strength and mobility in this area is absolutely critical for proper posture and body mechanics. People with lower back pain usually have extremely weak middle and upper backs with very little mobility. Anyone will see huge benefits from doing these back exercises, from an appearance and functional standpoint. Rows - Rows are an extremely important back exercise that build large muscle groups and help reverse rounded shoulders. Rows increase strength in the upper and middle back as well as increasing mobility. This exercise works the largest and most primary muscles of the back.

• Wrap the band around something stable in front of you and hold the handles with your palms facing inward. • Keep your shoulders blades locked down (do not let your shoulders hike up). • Under control, pull the weight back while focusing on bringing your shoulder blades together. • Try to imagine your arms are just attached to the bands, but your shoulder blades are doing all the work. In other words, try to bring the band toward you by bringing your shoulder blades together.

• Keep your elbows next to your body and go as far back as possible. • Slowly reverse the motion until your arms are straight again. • Check in to make sure your shoulder blades are still locked down. Note: Put both handles in one hand and do a one arm row to increase the weight.

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Bent Over Rows - Bent over rows are a great alternative, which cause strong activation of the core while also stretching the hamstrings. We believe this is a progression from standing or seated rows, so only begin this exercise after your core has been strengthened sufficiently. • Stand up straight and slowly bend your torso over from the waist. Your butt should move backward slightly instead of just swinging your back forward. • Make sure you keep your back straight- Do NOT round your back! • Be sure to keep your knees slightly bent. • While bending over, keep your abdominal muscles tight and your shoulders blades locked down. • Under control, pull the weight (dumbbells, rock, log) toward your chest while focusing on bringing your shoulder blades together. • Try to imagine your arms are just attached to the weight, but your shoulder blades are doing all the work. In other words, try to bring the weight toward you by bringing your shoulder blades together. • Keep your elbows next to your body and go as far back as possible. • Slowly reverse the motion until your arms are straight again. • Check in to make sure your shoulder blades are still locked down and your back is straight.

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Lat Pull Downs - Lat pull downs are a modest, easy-to-perform exercise and a foundation move for most back routines. They work the latissimus dorsi, the large triangular-shaped muscles of the upper back, a common area of weakness. Lat pull downs are a great exercise for beginners and help to prepare for more advanced exercises, (i.e. pull ups). Note: If you are inside, you can do this exercise by slinging the band over the top of a slightly open door, then sit down with your back against the open part of the door.

• Stand upright as you hold the exercise tubing. You can attach the exercise tube around a pole, tree, hook or anything else that is sturdy and above you. • Lock your shoulder blades down, which will keep your shoulders down. • Under control, grab the bands in each hand and pull the weight down while focusing on bringing your shoulder blades down together. • Your shoulder blades should be doing the work to bring the bands down. In other words, imagine your arms are just attached to the bands, but not doing the pulling. Now, squeeze your shoulder blades at the bottom for 1-2 seconds. • Under control, reverse the weight back up. • Check in to make sure your shoulder blades are still locked down.

Note: You can also put both handles in one hand for more weight and do one arm at a time.

Chapter 6 - Exercises

Face Pulls - Face pulls are one of our favorite exercises for creating more mobility and strength in the upper back which helps reverse rounded shoulders. • • • • •

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Stand straight and grab the band handles at approximately face height. Keep your shoulder blades locked back and down. An overhand or underhand grip can be used if desired. Pull the handles towards your face/neck with elbows even with your shoulders. When you have pulled the bands as far as possible, squeeze your upper back muscles for 2 seconds. • Slowly reverse direction until your arms are straight. • Use your shoulder blades as much as possible to produce the movement instead of your arms.

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Shoulders – The shoulders are used in most movements and exercises and so it is not surprising that shoulder injuries are very common. It is very important to build strength in the shoulders to prepare you for other exercises and protect you from injury. Shoulder Press - The shoulder press is a very basic, but important for building a foundation of strength and lean muscle in the deltoids. • • • • • • •

Stand upright with your feet shoulder width apart. Hold each dumbbell at shoulder height next to your shoulder, palms facing inward. Lock your shoulder blades down. Press the dumbbells straight up, and at arm’s length overhead. Make sure you keep standing straight, so that you don’t arch your back. Lower the weights slowly back to the starting position. Lift in a controlled manner, without bouncing the weights up and down.

Chapter 6 - Exercises

Shoulder Raises: Lateral and 45 Degree - Shoulder raises help build strength and endurance in the shoulders. • • • •

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Stand upright with your feet shoulder width apart. Hold each dumbbell at your side, palms facing inward. Lock your shoulder blades back and down. Under control, raise the weight directly out to the side (lateral) OR at a 45 degree angle in front of you. • Stop when your hands are in a straight line with your shoulders and reverse the motion down slowly. • Under control, lower the weight, stop when your arms slightly touch your sides and reverse the motion back up. • Make sure your back is straight and your knees are slightly bent.



45 Degree

Lateral

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Rotator Cuff Extensions - This is a great exercise for the shoulders. The rotator cuff is an extremely important stabilizer for most movements. Without sufficient strength in the rotator cuff, pain and injury can result from a wide variety of movements. The rotator cuff is of paramount importance in injury prevention. • Put the band around a pole, tree, or anything that is available. • Set the height on the handle at about your waist. • Stand with your non-working side toward the pole.

• Grasp the handle with your working arm. • The elbow should be held as close to the body side as possible. • Proper posture is also critical to executing this exercise correctly. Think about keeping your chest pushed high and out while looking straight ahead. • Move your hand across your body, while simultaneously trying to keep the elbow close to the starting position (some movement will occur), but keep it touching your body. • Make sure you keep your wrist firm throughout all of the movements. • Slowly reverse the movement. • Switch sides and repeat.

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Triceps - The triceps are mainly responsible for most of the pushing movements your arms do, so this is an important area to build strength and lean muscle. Many people spend a great deal of time working isolation exercises for their arms, unaware that more advanced exercises work the arms much better than isolated exercises alone. More advanced exercises are much more functional and burn many more calories which burns significantly more fat, improves your conditioning and gets you that arms truly toned. But, in the beginning, it is important to build up enough base strength to get to those more advanced exercises, so that is why we do these isolated arm exercises in Level I. Triceps Kickbacks - This exercise is helpful, because it stretches the hamstrings, engages the core and builds lean muscle and strength in the triceps, which is very important for more advanced exercises.

• Hold the weights in both hands. • Stand up straight and slowly bend your torso over from the waist. Your butt should move backward slightly instead of just swinging your back forward. • Make sure you keep your back straight- Do NOT round your back! • Be sure to keep your knees slightly bent. • Begin the movement by bending the arms and pulling the elbows up to torso level. • Holding that position, straighten the arms out behind you, squeezing the triceps muscles, but do not lock your elbows. • Bend the arms back to starting position. • Move slowly. Do not swing the arms.

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Triceps Push Up - Triceps push ups work far more than just the triceps. This is a whole body exercise that focuses on the triceps and chest. It is an incredibly effective exercise for improving total body fitness and strength. For a beginner, triceps push ups can be very difficult because of how many muscles are involved, but there are many ways to ease into this exercise, no matter your strength level or age. Interestingly, even many seasoned bench press veterans have trouble doing triceps push up workouts because their secondary and stabilizer muscles are untrained. You will get massive benefits from this exercise in many more ways than we can explain here. Triceps Push Up - Standing:

• Stand a few feet away and facing a wall or table. • In the images to the right, placing the hands at waist level is more difficult than placing your hands at chest level on a wall. Do whichever is best for you. • Make a triangle with your hands. • Keep your body in a straight line and lower your chest to the table until your head is about an inch away. • Do not let your butt stick out or your hips sag as you lower your body. • Now push your body upward extending your arms, but do not lock your elbows - keep a slight bend in your arms. • Slowly return to the starting position. • Keep your elbows close to your body.

Chapter 6 - Exercises

Triceps Push Up - Kneeling Bench: Once standing triceps push ups are too easy, you are ready to progress to this exercise. • Get down on all fours and use a pillow or soft surface for your knees. • Place your hands on the edge of a table, chair, or bench. • Make a triangle with your hands. • Lower your chest to the bench so that your arms are bent at 90 degrees. • Keep your elbows close to your body. • Do not let your butt stick out or your hips sag as you lower your body. In other words, stay in a straight line. • Now push your body upward extending your arms, but do not lock your elbows - keep a slight bend in your arms. • Slowly return to the starting position.

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Triceps Push Up - Bench: Once kneeling bench triceps push ups are too easy, you are ready to progress to this exercise. • Start with your arms and legs in a standing plank position, which means your back and legs should form a straight line with your arms and toes. • Make a triangle with your hands. • Lower your chest to the bench so that your arms are bent at 90 degrees. • Keep your legs straight and do not bend them as you lower your body. • Keep your elbows close to your body. • Do not let your butt stick out or your hips sag as you lower your body. In other words, stay in a straight line. • Now push your body upward extending your arms, but do not lock your elbows - keep a slight bend in your arms. • Slowly return to the starting position.

Chapter 6 - Exercises

Triceps Push Up - Kneeling: Once bench triceps push ups are too easy, you are ready to progress to this exercise. • Use a pillow or soft surface for your knees. • Walk your hands forward a few inches. • Make a triangle with your hands. • Lower your chest to the floor so that your arms are bent at 90 degrees. • Keep your elbows close to your body. • Do not let your butt stick out or your hips sag as you lower your body. In other words, stay in a straight line. • Now push your body upward extending your arms, but do not lock your elbows - keep a slight bend in your arms. • Slowly return to the starting position.

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Triceps Push Ups: Once you are able to do a full triceps pushup, you should be proud of yourself. This is a solid achievement!

• Start with your arms and legs in a plank position, which means your back and legs should form a straight line with your arms and toes resting on the ground. • Make a triangle with your hands. • Lower your chest to the ground so that your arms are bent at 90 degrees. • Keep your legs straight and do not bend them as you lower your body. • Keep your elbows close to your body. • Do not let your butt stick out or your hips sag as you lower your body. • Now push your body upward extending your arms, but do not lock your elbows - keep a slight bend in your arms. • Slowly return to the starting position.

Chapter 6 - Exercises

Bench Dips - This is a more advanced exercise for building strength in the triceps. It is important to build up triceps strength before attempting this exercise.

• Position your hands about shoulder width apart on a secured bench or chair. • Move your feet out as far out in front of you as possible. • Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. • Slowly lower your upper body down towards the ground and keep your elbows straight behind you. • Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps, but do not lock your elbows.

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Biceps Curls - The biceps are mainly responsible for most of the pulling your arms do, so this is an important area to build strength and lean muscle. Many people spend a great deal of time working their arms, unaware that more advanced exercises work the arms much better then isolated exercises alone. More advanced exercises are much more functional and burn many more calories which burns significantly more fat, improves your conditioning and gets you that arms truly toned. But, in the beginning, it is important to build up enough base strength to get to those more advanced exercises, so that is why we do these isolated arm exercises in Level I. Biceps Curls: • • • • • • •

Stand upright and face the door with your feet about shoulder width apart. Hold the weights at your side. Slowly curl the arms up simultaneously trying to touch the handles to your shoulders. While you are performing the movement, keep your wrists locked. Do NOT move your elbows or swing your hips. Be sure to squeeze your biceps for a one-count at the top of the movement. Slowly lower back to the start position.

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Hammer Curls: • Stand upright with your feet about shoulder width apart. • Hold the weights at your side with your palms facing INWARD. • Slowly curl the arms up simultaneously trying to touch the handles to your shoulders. • While you are performing the movement, keep your wrists locked. • Do NOT move your elbows or swing your hips. • Be sure to squeeze your biceps for a one-count at the top of the movement. • Slowly lower back to the start position. Tabata Training – Instead of asking you to get on a treadmill or elliptical machine, we will be doing a new variety of exercises that will incorporate anaerobic and aerobic exercise. The point of these exercises is to continue to get your body moving and help you burn fat at a much greater pace than aerobic exercise alone. The protocol we will be explaining below will help you burn fat up to 9 TIMES MORE than aerobic exercise alone. Plus, it take a fraction of the time. This is truly one of the most effective ways to get in shape and burn fat. Tabata Training was developed by Dr. Izumi Tabata and his team of researches in Tokyo. He figured out a way to get maximal anaerobic and aerobic benefits from a short and simple workout done with high intensity. Their ground breaking study, published in the journal Medicine and Science in Sports & Exercise in 1996, provided evidence concerning the dramatic physiological benefits of highintensity intermittent training. Within a six week period, Dr. Tabata recorded a 28% increase in anaerobic capacity in his test subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were recorded in athletes who were already physically fit. The conclusion was that just FOUR minutes of Tabata interval training did more to boost aerobic and anaerobic capacity than 1 HOUR of endurance exercise.1 Tabata training consists of doing an exercise with maximum intensity for a short duration and then resting for a short duration. You continue to repeat this until 4 minutes are up. We usually recommend doing 20 seconds with a all out intensity then taking 10 seconds and doing 1 Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K, Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max, Med Sci Sports Exerc, 1996 Oct, 28, (10), pp 1327-30.

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the exercise slowly before repeating again for a total of 8 sets. This means you can get an enormously effective workout in about 4 minutes per exercise. Another benefit is that it will test you aerobically AND build muscular endurance and strength. Tabata training and its benefits are directly proportional to the amount of effort put into it. The idea is to push yourself as far as possible in those 20 seconds and then slow down significantly in your 10 seconds of rest (while still doing the exercise). Tabata training helps create the optimal hormonal environment for fat loss AND muscle growth. More muscle break down occurs during workouts (caused by the release of cortisol) leads to more muscle growth and fat loss after workouts (caused by the release of growth hormone). This muscle repair increases metabolism for 24-48 hours after the workout, thus putting the body into fat burning mode for up to 2 days after a workout. Imagine the cumulative effects if done on a regular basis! Punches:

• Keep your elbows close to your body and your shoulders down. • Pivot the same foot and arm with which you punch. • Then, pivot the other foot and punch with that arm. • Twist only from your upper back. (Don’t move your lower back). • As seen in the image, you can also take a step with each punch, if desired. • Continue as fast as possible for 20 seconds, then, go slowly for 10 seconds. • Repeat this cycle 8 times to equal one full Tabata set.

Note - Punches can be done with weights or a resistance band if greater difficulty is desired.

Chapter 6 - Exercises

Upper Cut Punches: • Keep your elbows close to your body and make sure you lock your shoulder bladers down to keep your shoulders from hiking up. • Stand with feet shoulder width apart. • Start the punch at around waist level and bring it straight up.

• Twist only from your upper back. (Don’t move your lower back). • You can do this exercise with the bands or weights for more difficulty. • Continue as fast as possible for 20 seconds, then go slowly for 10 seconds. • Repeat this cycle 8 times to equal one full Tabata set. Switch arms and repeat.

Squats: • Have your feet a little wider than shoulder width apart and pointed slightly outward. • Do the squat exercise with proper form. • Keep your back straight and make sure your knees are not moving forward. • Continue as fast as possible for 20 seconds, then, go slowly for 10 seconds. • Remember to squeeze your glutes and push through your heels. • Repeat this cycle 8 times to equal one full Tabata set.

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Chest Press - Remember, you always have control over the level of tension by moving closer or further away from the center of the band. • Wrap the band around something stable behind you and hold the handles in both hands so that the bands run along the inside of the arms. • Position yourself far enough away (either sitting or standing) so that you have enough tension on the bands. • Do the Chest Press exercise with proper form. • Continue as fast as possible for 20 seconds. • Then, go slowly for 10 seconds. • Repeat this cycle 8 times to equal one full Tabata set.

Rows: • Wrap the band around something stable in front of you and hold the handles with your palms facing inward. • Keep your shoulders blades locked down. • Do the Rows exercise with proper form. • Continue as fast as possible for 20 seconds. • Then, go slowly for 10 seconds. • Repeat this cycle 8 times to equal one full Tabata set.

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Jumping Jacks - This is a wonderful aerobic exercise that engages the whole body. • Begin by standing up straight, facing forward, feet together, and arms at your sides. • Keep core tight. • Jump into the air and bring the arms out to the sides and up over the head. • At the same time jump the feet a little wider than shoulder width apart. • The feet should land at the same time the arms reach their highest point. • Return the arms and legs back to starting position. • Continue as fast as possible for 20 seconds. • Then, go slowly for 10 seconds. • Repeat this cycle 8 times to equal one full Tabata set.

Note: The second version of a jumping jack is to alternate the feet forward and backward instead of out to the sides. Donkey Kicks - A great exercise for strengthening and toning the legs and glutes. • Starting position - get on your hands and knees, using a pillow for comfort, if necessary. • You should have a good arch in your lower back. • Keep your head level and your arms straight. • Kick back with one leg. • Make sure to squeeze your glute as you extend the kick. • Bring your leg back and repeat. • Continue as fast as possible for 20 seconds. • Then, go slowly for 10 seconds. • Finish one full set and then switch legs and repeat. • Repeat this cycle 8 times to equal one full Tabata set.

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Abductor Raises - An important exercise for toning the legs and strengthening the hips. • Place your hand on a door or wall. • Grab one handle of the band and pull it up about waist level for appropriate weight. • Place your foot through the other handle end. • Place other foot on the band. Make sure your other leg and foot are pointed straight ahead. • Keep the outer leg straight and move it outward, away from your body as far as possible. • Continue as fast as possible for 20 seconds. • Then, go slowly for 10 seconds. • Finish one full set and then switch legs and repeat. • Repeat this cycle 8 times to equal one full Tabata set. Laying Down Bicycle - Laying down bicycles are a fantastic core strengthening exercises that also works the legs and glutes. • Begin by laying down with feet together out in front of you. • Tighten core muscles. • You can keep your head on the floor or on a pillow. • As a progression: Bring your head off the floor (you may rest it in your hands), but do NOT pull or push on your neck. Make sure your abs are doing the work. • Lift legs a few inches off the floor. • Bring one knee back toward the chest as far as possible. • Switch legs by straightening the bent leg and bringing the opposite leg toward your chest. • Continue as fast as possible for 20 seconds. • Then, go slowly for 10 seconds. • Repeat this cycle 8 times to equal one full Tabata set.

Chapter 6 - Exercises

Squat Hold - Rows: • Wrap the band around something stable in front of you and hold the handles with your palms facing inward. • Sit down as if moving into a chair. • Keep your weight on your heels and squeeze your glutes as much as possible. • Keep your back straight and make sure your knees are not moving forward. • Now do the Row exercise with proper form while in this position. • Continue as fast as possible for 20 seconds. • Then, stand up and go slowly for 10 seconds. • Repeat this cycle 8 times to equal one full Tabata set.

Mountain Climbers: • Begin in a pushup position - arms lined up with chest and legs extended out. • Keep the head in line with the body and tighten core muscles. • Start by bringing the right knee to the chest and landing the foot on the ground. • Keep hands on the ground. • Quickly switch by bringing the right foot back and the left foot forward. • Continue as fast as possible for 20 seconds. • Then, go slowly for 10 seconds. • Repeat this cycle of 8 times to equal one full Tabata set.

103

104

Dynamics of Motion - LEVEL I

Squat / Punch Split - You will be doing one set of Squats as fast as possible for 20 seconds, rest for 10 seconds, then do one set of Punches for 20 seconds as fast as possible and rest for ten seconds. Repeat the cycle four times for one full Tabata set. Squat / Upper Cut Punch Split - You will be doing one set of Squats as fast as possible for 20 seconds, rest for 10 seconds, then do one set of Upper Cut Punches for 20 seconds as fast as possible and rest for 10 seconds. Repeat the cycle four times for one full Tabata set. Row / Chest Press Split - You will be doing one set of Rows as fast as possible for 20 seconds, rest for 10 seconds, then do one set of Chest Press for 20 seconds as fast as possible and rest for 10 seconds. Repeat the cycle four times for one full Tabata set. Jumping Jacks / Punches Split - You will be doing one set of Jumping Jacks as fast as possible for 20 seconds, rest for 10 seconds, then do one set of Punches for 20 seconds as fast as possible and rest for 10 seconds. Repeat the cycle four times for one full Tabata set. Jumping Jacks / Rows Split - You will be doing one set of Jumping Jacks as fast as possible for 20 seconds, rest for 10 seconds, then do one set of Rows for 20 seconds as fast as possible and rest for 10 seconds. Repeat the cycle four times for one full Tabata set.

Three Important Notes about the Tabata Exercises 1. DO NOT SACRIFICE FORM. When people do exercises quickly, they usually forget all about form and just try to get it done. So, make sure you are doing the exercises with proper form even though the speed is increasing. It takes a great deal of concentration to make sure you are not letting your form fall apart. In addition, if you get too tired, you will find your body compensating with bad form. If this happens, then you MUST stop and rest. It does not do you any good to reinforce bad habits which slow down results and put you at risk for injury. As your fitness level increases, you will be able to push yourself harder and get through the whole Tabata exercise. 2. As you advance, there are a number of different ways to do these exercises. You should feel free to combine some of the different exercises. For example, you can do 2 sets of punches, then 2 sets of chest presses, then 2 sets of shoulder presses and so on… Get creative and do combinations of Tabata exercises that challenge you when you feel ready to progress. 3. In the beginning, 4 minutes will most likely be too much. Remember, you should be using

Chapter 6 - Exercises

105

100% of your effort and intensity during those 20 second spurts. So, begin with 1 minute and then work up from there. It is far better to go for a shorter period of time with 100% of your effort than for 4 minutes at 70%. Conversely, if 4 minutes becomes too easy, you can do 2-3 sets at 4 minutes each of the Tabata exercises.

Chapter 7 Cool Down A lot of people eliminate cool down from their bodybuilding or fitness workouts, because they consider it unimportant. The truth is that the cool down is just as important as warming up and plays a crucial part in staying injury free. Cooling down after a workout is important because it promotes recovery and aids our bodies to get back to a pre-workout level. During every single workout session, the body gets damaged by various elements which include broken down muscle fibers, ligaments and tendons as well as waste products that get built up in our body. If you perform a good cool down routine, you will notice that your body will repair itself faster which means better results in a shorter amount of time. Warming up aids the body in making a smooth transition from rest to activity, whereas during a cool-down, the body is afforded some time to decrease in body temperature. Muscle temperature, perspiration rate, heart rate and respiration rate all decrease. This is an important transition back to a more restful state and may significantly help reduce muscle injury, stiffness and soreness. The cool down also provides an opportunity to stretch the muscles again. When cooling, warm muscles tend to shorten to a length less than what they were before the activity! So, it is absolutely vital that you do some stretching to insure all the work you just did will actually maintain itself after the workout. In other words, the cool down will help you maintain the flexibility you achieved during the workout. Here are the main points to remember regarding the benefits of the cool down: • Helps you maintain elasticity and flexibility in the muscles. • Helps the heart rate and respiration slow down gradually. • Helps avoid dizziness or fainting, which sometimes happens when exercise is stopped suddenly (can cause blood to pool in the legs). • Allows your muscles time to recover and repair for the next workout. • Helps your muscles get rid of waste products such as lactic acid, which helps reduce muscle soreness. • Helps you end your workout on a good note and transition safely.

Chapter 7 - Cool Down

107

Static Stretching Static stretching involves no movement and has the effect of turning a muscle “off”. Therefore, we recommend using this type of stretching in the cool-down phase of the workout. A stretch position may be gently held for 20 to 60 seconds. Or, we may suggest an isometric contraction which will really help you get deep into a stretch and produce amazing results (explained below). Remember, do not stretch to the point of pain. You should feel a slight pull, but no discomfort. Keep all joints in alignment. Do not twist joints into unnatural positions. The stretch should be felt in the belly of the muscle and not in the joints.

108

Dynamics of Motion - LEVEL I

Hips - Kneeling Hip Stretch: • If necessary, put a pillow on the ground or do this stretch on a soft surface. • Place one knee on the ground and move your other foot on the ground in front of you (the back leg is being stretched). • Raise your arms above your head and twist gently from your upper back (not your lower back) toward your front leg. If necessary, use something to balance. • Now, here is the secret to this stretch- with your back leg, flex your butt cheek (right glute in the image) while feeling the stretch in the hip (right hip in the image). • Now, begin adding pressure by pushing back your knee slightly down and forward into the floor with about 75% of your effort for 5 seconds. • Then, take a deep breath and stretch for 2-3 seconds. • Repeat this 5 times, trying to get a little deeper every time you stretch. • Switch legs and repeat. Variation - If you are unable to put weight on your knees, do this stretch instead. • Lie on your stomach and grasp one foot. • Bring your foot toward your buttocks and lift your knee slightly off the ground. You will feel this stretch in your quad and hips.

Chapter 7 - Cool Down

109

Piriformis - Cross Over: • Lay on your back and place your left foot flat on the wall. • Cross your right foot over your left knee. • Keep your right foot straight and your toes pointed to the ceiling. • Keep your lower back on the ground. • To intensify the stretch, you can push gently on your crossed leg (right leg in the image above). • You can also inch closer to the wall, but make sure you keep your lower back on the ground. • Now, begin placing pressure on the inside part of the knee, pushing it slightly closer to the wall with about 75% of your effort for 5 seconds. • Then, take a deep breath and stretch as far as you can for 2-3 seconds. • Repeat this 5 times, trying to get a little deeper every time you stretch. • Switch legs and repeat.

110

Dynamics of Motion - LEVEL I

Hamstrings: Lower Hamstrings • Stand straight up and place one leg on a chair or platform about 1-2 feet off the ground. • Keep the back foot pointed straight ahead. • Bend over from the waist, making absolutely sure you do not round your lower back. • Keep the leg on the chair straight, and back arched. (You will most likely not be able to bend over that far with a good arch in your back, but that is the point. Do not get caught up in how far down you can bend as it is not important. Instead, focus on good form).

• Curl your toes back toward the knee. • Now, begin placing pressure by pushing the heel of your foot straight down into the chair with about 75% of your effort. • Then, take a deep breath and stretch as far as you can for 2-3 seconds. • Repeat this 5 times, trying to get a little deeper every time you stretch. • Switch legs and repeat.

Chapter 7 - Cool Down

Upper Hamstrings: • Stand straight up. • Place one leg on a chair or platform about 1-2 feet off the ground. • Bend the leg on the chair to about 45 degrees. • Bend over from the waist, making absolutely sure you do not round your lower back.

111

• Keep your back foot pointed straight ahead. • Now, begin placing pressure by pushing the back of your foot straight down into the chair with about 75% of your effort. • Then, take a deep breath and stretch as far as you can for 2-3 seconds. • Repeat this 5 times, trying to get a little deeper every time you stretch. • Switch legs and repeat.

112

Dynamics of Motion - LEVEL I

Calves - We will be doing two stretches for the calves. Stretch #1 - Straight Knee • Lean on a wall or something that can hold your weight and put your right leg a few feet away from the wall. • Make sure your back foot is pointed INWARD. • Slowly move toward the wall keeping your whole body straight.

• Now, begin placing pressure by pushing the heel of your foot back and down into the floor with about 75% of your effort. • If you do not feel a stretch, stepping back will increase the stretch on the calf muscle. • Then, take a deep breath, relax and stretch as far as you can for 2-3 seconds by slowly moving toward the wall, keeping your whole body straight. • Repeat this 5 times, trying to get a little deeper every time you stretch. • Then, lean toward the right and do the exact same thing, (pushing through with your heel for 5 seconds, taking a deep breath and then stretching for 2-3 seconds - repeat 5 times). • Now, lean to the left and repeat again. • Switch legs and repeat.

Stretch #2 – Bent Knee: • You are going to do the same as in Stretch #1, but with a bent back knee. This will stretch a vitally important area of the lower calf and foot. • Make sure your back foot is pointed INWARD. • Lean toward the middle, the right and then the left. • Then switch legs and repeat.

Chapter 7 - Cool Down

Upper Back: • Stand with your back against a wall. • Raise your arms in an W shape against the wall. • Lock shoulder blades down.

• Squeeze your shoulder blades together. • As much as possible, keep your lower back against the wall. • Hold for 30-60 seconds.

Lats and Shoulders: • Stand with your feet together and place your left hand by your side. • Reach your right arm straight up as high as possible. • Then, slowly bend to the side as far as possible. • Bend from the waist. • Hold for 30-60 seconds. • Switch arms and repeat.

113

114

Dynamics of Motion - LEVEL I

Recovery It is important to note that you should be taking good care of yourself on the days you are not working out. Although we recommend continuing to be active on these “off days” (yoga, walking, running, biking, swimming, etc ), we also want you to make sure you are stretching. This will exponentially increase your results. Why? Stretching helps your body recover much faster than doing nothing. It has a cumulative effect and will continue to increase your flexibility and ensure the length of your muscles does not shorten from the workouts. You can stretch anytime - it can be done at the office, in your spare time, watching television, or even when reading. By continuing to lengthen the muscles with stretches, it will enable you to remain limber and flexible and prevent injury. Plus, stretching is an extremely relaxing activity that will help reduce stress levels and anxiety. In addition, as your workouts get more intense, we want you to continue to listen to your body. There are times, when taking a few days to let your body rest, stretch and recover are the best thing you can do. As time goes on, you should attempt to learn the difference between looking for a reason to avoid doing a workout and a genuine need for a few days off for recovery. When your body has been working intensely for a while, sometimes the best thing you can do is take a few days off to let it recover. That way, you will actually be able to start your workouts again with a new intensity and find that your results actually get better. So, learn to listen to your body and do not be afraid to take it easy for a few days here and there.

Chapter 8 Workout Programs We will now go through the actual workouts. It may be helpful to print out this chapter for easier reference. If you have any questions about a specific exercise, please make sure you go back and refresh yourself with the proper form. Remember, doing exercises with poor form and posture will only reinforce your current postural distortions and muscular imbalances. So, please take the time to learn how to do the exercises properly. This will help you stay safe and get the maximum results. We will lay out the specific workouts week by week, but feel free to modify them as necessary for your individual needs. Here are some explanations of words used in the workout tables: Sets: The number of times you will repeat an exercise. Reps: The number of times your will repeat the movement for an exercise. Rest: The rest period you will take before moving onto the next exercise. S: Seconds Min: Minutes For the number of reps, you will see a range (for example, 12-15). You are trying to get at least the minimum (12) and hopefully the maximum (15). And for every single workout, you should be doing the following as a warm up and cool down, depending upon the amount of time you have available… Warm Up: 10-20 minutes – Foam Rolling and Dynamics Stretching Cool Down: 5-15 minutes – Foam Rolling and Static Stretching The workouts will increase in intensity and challenge every 4 weeks. So, weeks 1-4 will be foundational. Weeks 5-8 will introduce balance and more strength. Weeks 9-12 will continue to challenge you with more complex exercises as well as continuing to build more strength, coordination and endurance. Important Note: For the all the programs in this chapter, we do not include specific progressions for each exercise in the program itself. Unlike other inflexible programs, we realize that everyone is unique and should go at their own pace. So, we tell you the basic exercise and let you choose which progression is right for you. For example, when you see the Plank exercise in the core section of the workouts, it simply says Plank (and the page where that exercise can be found). Go to that page and you will find many ways to do this exercise, from beginner to advanced.

116

Dynamics of Motion - LEVEL I

The goal here is to tailor the program specifically to you. Learn to push yourself without comparing your progress to anyone else’s but your own. That way, you can progress into more challenging versions of each exercise when you are ready. Remember, you will always get far better results by doing an exercise at your level with perfect form rather than trying to do something beyond your capability and risking injury. And remember, the following 12 week program is just a guide. You should feel free to adjust it as you deem necessary. But, we have taken great care to make these programs complete, so do your best to finish every workout for best results. Weeks 1-4 : Circuit Weeks 1-4 will get you back into shape and give you time to learn the right form. You need to teach your body how to move correctly again and these workouts will get you back into it effectively. These workouts are called a circuit, because you will go through all the exercises in the specified section, then take a short rest and repeat them all again. Weeks 5-12 : Weight Loss Weeks 5-12 consist of two weight loss workouts per week, separated by a circuit workout as the second workout. The circuit workout gives your body a chance to recover in between the more strenuous workouts. But, do not be fooled, the circuit workouts are not easy and still burn a ton of calories. The weight loss workouts were specifically designed to burn the maximum amount of calories for a workout. You will be alternating between two exercises for up to 10 minutes without rest if possible. Your goal is to get 6 reps for each exercise the entire time. If you are unable to do 6 reps, then take a short rest in between each set, but continue to push yourself for the entire 10 minutes. IF YOU FEEL PAIN DOING ANY EXERCISE, THEN DO NOT DO IT! YOU CAN TRY TO DO THE EXERCISE IN A SHORTER RANGE OF MOTION AND SEE IF THAT WORKS. IF NOT, SEE IF YOU CAN FIND ANOTHER EXERCISE FOR THAT MUSCLE GROUP WHICH DOES NOT CAUSE PAIN. REMEMBER, EVERYONE IS DIFFERENT, SO GO AT YOUR OWN PACE!!

Chapter 8 - Workout Programs

WEEK 1 – Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Do

the same thing for Part 2. After completing both sets in Part 2, do the Tabata exercise in Part 3. Part 1

WORKOUT 1

Sets

Reps / Time

Rest

Bridges (p. 45)

2

8-10

0

Plank (p. 49)

2

10-30 s

0

Side Plank (p. 50)

2

10-30 s

0

Superman (p. 47-48)

2

10-30 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

Squat (p. 58-61)

2

8-10

0

Push Up (p. 76-80)

2

8-10

0

Step Ups (p. 62)

2

8-10

0

Rows (p. 82)

2

8-10

0

Shoulder Press (p. 86)

2

8-10

0

Donkey Kicks (p. 75,101)

2

8-10

60 s

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Part 2

Part 3 Abductor Raises (p. 75, 102) Part 1

WORKOUT 2

Sets

Reps / Time

Rest

Ankle Squeezes (p. 52) Adductor / Abductor Squeezes (p. 52-53) Frog Pull Over (p. 54)

2

20

0

2

20 each

0

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Romanian Dead Lift (p. 69)

2

8-10

0

Chest Press (p. 81)

2

8-10

0

Calf Raises (p. 71-72)

2

15

0

Lat Pull Downs (p. 84)

2

8-10

0

Shoulder Raises - 45 Degree (p. 87)

2

8-10

0

Triceps Kickbacks (p. 89)

2

8-10

0

Biceps Curls (p. 96)

2

8-10

60 s

Part 2

Actual

/ / / /

Actual

/ / / / / /

Actual

Actual

/ / / / /

Actual

/ / / / / / /

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118

Dynamics of Motion - LEVEL I Part 3 Punches (p. 98) Part 1

Sets

Reps / Time

Rest

1

Up to 4 min.

0

WORKOUT 3

Sets

Reps / Time

Rest

Bridges (p. 45)

2

8-10

0

Plank (p. 49)

2

10-30 s

0

Clams (p. 46)

2

10-12

0

Superman (p. 47-48)

2

10-30 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

Chair Sit (p. 60)

2

8-10

0

Push Up (p. 76-80)

2

8-10

0

Abductor Raises (p. 75, 102)

2

8-10

0

Bent Over Rows (p. 83)

2

8-10

0

Rotator Cuff Extensions (p. 88)

2

8-10

0

Face Pulls (p. 85)

2

8-10

0

Triceps Push Ups (p. 90-94)

2

8-10

60 s

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Part 2

Part 3 Rows (p. 100)

Actual

Actual

/ /

/

/

Actual

/ / / / / / /

Actual

Chapter 8 - Workout Programs

WEEK 2 – Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Do the same thing for Part 2. After completing both sets in Part 2, do the Tabata exercise in Part 3. Part 1

WORKOUT 1

Sets

Reps / Time

Rest

Ankle Squeezes (p. 52) Adductor / Abductor Squeezes (p. 52-53) Frog Pull Over (p. 54)

2

20

0

2

20 each

0

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Romanian Dead Lift (p. 69)

2

8-10

0

Chest Press (p. 81) Calf Circles and Extensions (p. 73-74) Lat Pull Downs (p. 84)

2

8-10

0

2

15

0

2

8-10

0

Shoulder Raises - Lateral (p. 87)

2

8-10

0

Triceps Kickbacks (p. 89)

2

8-10

0

Biceps Curls (p. 96)

2

8-10

60 s

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Part 2

Part 3 Upper Cut Punches (p. 99) Part 1

WORKOUT 2

Sets

Reps / Time

Rest

Bridges (p. 45)

2

8-10

0

Plank (p. 49)

2

10-30 s

0

Side Plank (p. 50)

2

10-30 s

0

Superman (p. 47-48)

2

10-30 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

Chair Sit (p. 60)

2

8-10

0

Triceps Push Up (p. 90-92)

2

8-10

0

Abductor Raises (p. 75,102)

2

8-10

0

Bent Over Rows (p. 83)

2

8-10

0

Rotator Cuff Extensions (p. 88)

2

8-10

0

Face Pulls (p. 85)

2

8-10

0

Donkey Kicks (p. 75,101)

2

8-10

60 s

Part 2

Actual

/ / / /

Actual

/ / / / / / /

Actual

Actual

/ / / /

Actual

/ / / / / / /

119

120

Dynamics of Motion - LEVEL I Part 3 Chest Press (p. 81,100) Part 1

Sets

Reps / Time

Rest

1

Up to 4 min.

0

WORKOUT 3

Sets

Reps / Time

Rest

2

20

60 s

Ankle Squeezes (p. 52) Adductor / Abductor Squeezes (p. 52-53) Frog Pull Over (p. 54)

2

20 each

0

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Squat (p. 58-61)

2

8-10

0

Push Up (p. 76-80)

2

8-10

0

Step Ups (p. 62)

2

8-10

0

Rows (p. 82)

2

8-10

0

Shoulder Press (p. 86)

2

8-10

0

Triceps Kickbacks (p. 89)

2

8-10

60 s

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Part 2

Part 3 Laying Down Bicycle (p. 102)

Actual

Actual

/ / / Actual

/ / / / / /

Actual

Chapter 8 - Workout Programs

121

WEEK 3 – Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Do

the same thing for Part 2. After completing both sets in Part 2, do the Tabata exercise in Part 3. Part 1

WORKOUT 1

Sets

Reps / Time

Rest

Bridges (p. 45)

2

10-12

0

Side Plank (p. 50)

2

10-30 s

0

Clams (p. 46)

2

10-12

0

Superman (p. 47-48)

2

10-30 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

Chair Sit (p. 60)

2

10-12

0

Push Up (p. 76-80)

2

10-12

0

Abductor Raises (p. 75,102)

2

10-12

0

Bent Over Rows (p. 83)

2

10-12

0

Rotator Cuff Extensions (p. 88)

2

10-12

0

Face Pulls (p. 85)

2

10-12

0

Triceps Push Ups (p. 90-92)

2

10-12

60 s

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Part 2

Part 3 Donkey Kicks (p. 75,101) Part 1

WORKOUT 2

Sets

Reps / Time

Rest

Ankle Squeezes (p. 52) Adductor / Abductor Squeezes (p. 52-53) Frog Pull Over (p. 54)

2

20

0

2

20 each

0

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Squat (p. 58-61)

2

10-12

0

Push Up (p. 76-80)

2

10-12

0

Step Ups (p. 62)

2

10-12

0

One Arm Rows (p. 82)

2

10-12

0

Shoulder Press (p. 86)

2

10-12

0

Donkey Kicks (p. 75,101)

2

10-12

60 s

Part 2

Actual

/ / / /

Actual

/ / / / / / /

Actual

Actual

/ / / /

Actual

/ / / / / /

122

Dynamics of Motion - LEVEL I Part 3 Punches (p. 98) Part 1

Sets

Reps / Time

Rest

1

Up to 4 min.

0

WORKOUT 3

Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

10-30 s

0

Side Plank (p. 50)

2

10-30 s

0

Superman (p. 47-48)

2

10-30 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

Romanian Dead Lift (p. 69)

2

10-12

0

Chest Press (p. 81)

2

10-12

0

Calf Raises (p. 71-72)

2

15

0

Lat Pull Downs (p. 84)

2

10-12

0

Shoulder Raises - 45 Degree (p. 87)

2

10-12

0

Triceps Kickbacks (p. 89)

2

10-12

0

Hammer Curls (p. 97)

2

10-12

60 s

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Part 2

Part 3 Rows (p. 82,100)

Actual

Actual

/ / / /

Actual

/ / / / / / /

Actual

Chapter 8 - Workout Programs

123

WEEK 4 – Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Do the same thing for Part 2. After completing both sets in Part 2, do the Tabata exercise in Part 3. Part 1

WORKOUT 1

Sets

Reps / Time

Rest

Actual

/

Ankle Squeezes (p. 52) Adductor / Abductor Squeezes (p. 52-53) Frog Pull Over (p. 54)

2

20

0

2

20 each

0

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Squat (p. 58-61)

2

12-15

0

Push Up (p. 76-80)

2

12-15

0

Step Ups (p. 62)

2

12-15

0

Lat Pull Downs (p. 84)

2

12-15

0

Shoulder Press (p. 86) Calf Circles and Extensions (p. 73-74) Part 3

2

12-15

0

2

15

60 s

/

Sets

Reps / Time

Rest

Actual

1

Up to 4 min.

0

Part 2

Laying Down Bicycle (p. 102)

/ / / Actual

/ / / / /

WORKOUT 2 Part 1

Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

30-45 s

0

Side Plank (p. 50)

2

30-45 s

0

Superman (p. 47-48)

2

30-45 s

0

Psoas Raises (p. 51)

1

6

60 s

Time

Reps / Time

Rest

Actual

Romanian Dead Lift (p. 69)

2

10-12

0

Chest Press (p. 81)

2

10-12

0

Calf Raises (p. 71-72)

2

15

0

Lat Pull Downs (p. 84)

2

10-12

0

Shoulder Raises - 45 Degree (p. 87)

2

10-12

0

Triceps Kickbacks (p. 89)

2

10-12

0

Hammer Curls (p. 97)

2

10-12

60 s

Sets

Reps / Time

Rest

/ / / / / / /

1

Up to 4 min.

0

Part 2

Part 3 Donkey Kicks (p. 75,101)

Actual

/ / / /

Actual

124

Dynamics of Motion - LEVEL I WORKOUT 3 Part 1

Sets

Reps / Time

Rest

Ankle Squeezes (p. 52) Adductor / Abductor Squeezes (p. 52-53) Frog Pull Over (p. 54)

2

20

0

2

20 each

0

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Chair Sit (p. 60)

2

12-15

0

Push Up (p. 76-80)

2

12-15

0

Abductor Raises (p. 75, 102)

2

12-15

0

Bent Over Rows (p. 83)

2

12-15

0

Rotator Cuff Extensions (p. 88)

2

12-15

0

Face Pulls (p. 85)

2

12-15

0

Triceps Push Ups (p. 90-94)

2

12-15

60 s

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Part 2

Part 3 Chest Press (p. 81)

Actual

/ / / /

Actual

/ / / / / / /

Actual

Chapter 8 - Workout Programs

WEEK 5 – Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3. Part 1

WORKOUT 1

Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

30-45 s

0

Side Plank (p. 50)

2

30-45 s

0

Superman (p. 47-48)

2

30-45 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

Part 2

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Push Up (p. 76-80)

Varies

6

0

Step Up to Balance (p. 63)

Varies

6

0

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Sets

Reps / Time

Rest

One Arm Row (p. 82)

Varies

6

0

Shoulder Press (p. 86)

Varies

6

0

Actual

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Punches (p. 98)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

WORKOUT 2 Part 1

Sets

Reps / Time

Rest

Ankle Squeezes (p. 52) Adductor / Abductor Squeezes (p. 52-53) Frog Pull Over (p. 54)

2

20

0

2

20 each

0

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Part 2

Go through all exercises once without rest, then rest 60 seconds and repeat. Romanian Dead Lift (p. 69)

2-3

12-15

0

Chest Press (p. 81)

2-3

12-15

0

Calf Raises (p. 71-72)

2-3

15

0

Lat Pull Downs (p. 84)

2-3

12-15

0

Actual

/ / / /

Actual

/ / / /

/ / / /

125

126

Dynamics of Motion - LEVEL I Shoulder Raises - 45 Degree (p. 87)

2-3

12-15

0

Triceps Kickbacks (p. 89)

2-3

12-15

0

Biceps Curls (p. 87)

2-3

12-15

60 s

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Part 3 Chest Press (p. 81,100) Part 1

WORKOUT 3

Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

30-45 s

0

Clams (p. 46)

2

10-12

0

Superman (p. 47-48)

2

30-45 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

Push Up (p. 76-80)

Varies

6

0

Chair Sit (p. 60)

Varies

6

0

Sets

Reps / Time

Rest

Bent Over Row (p. 83)

Varies

6

0

Split Squat (p. 66)

Varies

6

0

Part 2

/ / /

/ / /

Actual

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set.

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Actual

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Abductor Raises (p. 75,102)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

Chapter 8 - Workout Programs

WEEK 6 – Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3. Part 1

WORKOUT 1

Sets

Reps / Time

Rest

Ankle Squeezes (p. 52) Adductor / Abductor Squeezes (p. 52-53) Frog Pull Over (p. 54)

2

20

0

2

20 each

0

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Lat Pulldowns (p. 84)

Varies

6

0

Donkey Kick (p. 75,101)

Varies

6

0

Sets

Reps / Time

Rest

Romanian Dead Lift (p. 69)

Varies

6

0

Chest Press (p. 81)

Varies

6

0

Part 2

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set.

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Actual

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Rows (p. 82,100)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

WORKOUT 2 Part 1

Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

30-45 s

0

Side Plank (p. 50)

2

30-45 s

0

Superman (p. 47-48)

2

30-45 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

Part 2

Go through all exercises once without rest, then rest 60 seconds and repeat. Wall Sit (p. 60)

2-3

30-60 s

0

Push Ups (p. 76-80)

2-3

12-15

0

Split Squat (p. 66)

2-3

12-15

0

Bent Over Rows (p. 83)

2-3

12-15

0

Rotator Cuff Extensions (p. 88)

2-3

12-15

0

Actual

/ / / /

Actual

/ / / / /

/ / / / /

127

128

Dynamics of Motion - LEVEL I Face Pulls (p. 85)

2-3

12-15

0

Abductor Raises (p. 75,102)

2-3

6-8

60 s

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Part 3 Laying Down Bicycle (p. 102)

/ /

/ /

Actual

WORKOUT 3 Part 1

Sets

Reps / Time

Rest

Ankle Squeezes (p. 52) Adductor / Abductor Squeezes (p. 52-53) Frog Pull Over (p. 54)

2

20

0

2

20 each

0

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Part 2

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Triceps Push Ups (p. 90-92)

Varies

6

0

Step Up to Curl and Press (p. 64)

Varies

6

0

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Sets

Reps / Time

Rest

Romanian Dead Lift (p. 69)

Varies

6

0

Rows (p. 82)

Varies

6

0

Actual

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Jumping Jacks (p. 101)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

Chapter 8 - Workout Programs

WEEK 7 – Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3. Part 1

WORKOUT 1

Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

30-45 s

0

Side Plank (p. 50)

2

30-45 s

0

Superman (p. 47-48)

2

30-45 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

Bent Over Rows (p. 83)

Varies

6

0

Lunges (p. 66-67)

Varies

6

0

Sets

Reps / Time

Rest

Face Pulls (p. 85)

Varies

6

0

Shoulder Press (p. 86)

Varies

6

0

Part 2

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set.

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Actual

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Chest Press (p. 81,100)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

WORKOUT 2 Part 1

Sets

Reps / Time

Rest

Ankle Squeezes (p. 52) Adductor / Abductor Squeezes (p. 52-53) Frog Pull Over (p. 54)

2

20

0

2

20 each

0

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Part 2

Go through all exercises once without rest, then rest 60 seconds and repeat. Swiss Ball Squat- Curl to Press (p. 2-3 12-15 0 59) Push Ups (p. 76-80) 2-3 12-15 0 Step Ups to Balance (p. 63)

2-3

12-15

0

One Arm Rows (p. 82)

2-3

12-15

0

Actual

/ / / /

Actual

/ / / /

/ / / /

129

130

Dynamics of Motion - LEVEL I Triceps Push Ups (p. 90-92)

2-3

12-15

0

Biceps Curls (p. 96)

2-3

12-15

0

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Part 3 Donkey Kicks (p. 75,101)

/ /

/ /

Actual

WORKOUT 3 Part 1

Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

30-45 s

0

Clams (p. 46)

2

10-12

0

Superman (p. 47-48)

2

30-45 s

0

Psoas Raises (p. 51)

1

6

60 s

Actual

/ / / /

Part 2 Sets Reps / Time Rest Actual Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Chest Press (p. 81) Varies 6 0 Romanian Dead Lift (p. 69) Varies 6 0 Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Sets Reps / Time Rest Actual Lat Pull Downs (p. 84)

Varies

6

0

Calf Raises (p. 71-72)

Varies

15

0

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Upper Cut Punches (p. 99)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

Chapter 8 - Workout Programs

WEEK 8 – Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3. Part 1

WORKOUT 1

Sets

Reps / Time

Rest

Ankle Squeezes (p. 52) Adductor / Abductor Squeezes (p. 52-53) Frog Pull Over (p. 54)

2

20

0

2

20 each

0

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Varies

6

0

Part 2

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Push Ups (p. 76-80)

Donkey Kicks (p. 75,101) Varies 6 0 Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Sets Reps / Time Rest Actual Rows (p. 82)

Varies

6

0

Step Ups to Balance (p. 63)

Varies

6

0

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Laying Down Bicycle (p. 102) Part 1

Sets

Reps / Time

Rest

1

Up to 4 min.

0

WORKOUT 2

Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

45-60 s

0

Side Plank (p. 50)

2

45-60 s

0

Superman (p. 47-48)

2

45-60 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

Part 2

Go through all exercises once without rest, then rest 60 seconds and repeat. Romanian Dead Lift (p. 69)

2-3

12-15

0

Face Pulls (p. 85) Calf Extensions and Circles (p. 73-74) Lat Pull Downs (p. 84)

2-3

12-15

0

2-3

15

0

2-3

12-15

0

Rotator Cuff Extensions (p. 88)

2-3

12-15

0

Actual

Actual

/ / / /

Actual

/ /

/ /

/ /

/ /

/

/

131

132

Dynamics of Motion - LEVEL I Triceps Kickbacks (p. 89)

2-3

12-15

0

Hammer Curls (p. 97)

2-3

12-15

60 s

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Part 3 Jumping Jacks / Rows Split (p. 104)

/ /

/ /

Actual

WORKOUT 3 Part 1

Sets

Reps / Time

Rest

Ankle Squeezes (p. 52) Adductor / Abductor Squeezes (p. 52-53) Frog Pull Over (p. 54)

2

20

0

2

20 each

0

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Varies

6

0

Part 2

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Triceps Push Ups (p. 90-92)

Split Squats (p. 66) Varies 6 0 Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Sets Reps / Time Rest Actual Bent Over Rows (p. 83)

Varies

6

0

Abductor Raises (p. 75,102)

Varies

6

0

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Squats (p. 61)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

Chapter 8 - Workout Programs

WEEK 9 – Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3. Part 1

WORKOUT 1 Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

45-60 s

0

Side Plank (p. 50)

2

45-60 s

0

Superman (p. 47-48)

2

45-60 s

0

Psoas Raises (p. 51)

1

6

60 s

Actual

/ / / /

Part 2 Sets Reps / Time Rest Actual Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Rows (p. 82) Varies 6 0 Lunges (p. 66-67) Varies 6 0 Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Sets Reps / Time Rest Actual Face Pulls (p. 85)

Varies

6

0

Donkey Kicks (p. 75,101)

Varies

6

0

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Squat / Punch Split (p. 104)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

WORKOUT 2 Part 1

Sets

Reps / Time

Rest

Ankle Squeezes (p. 52)

2

20

0

Adductor / Abductor Squeezes (p. 52-53)

2

20 each

0

Frog Pull Over (p. 54)

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Actual

/ / / /

Part 2 Sets Reps / Time Rest Actual In this workout, we are dropping most of the rep counts (from 12-15 to 8-12) , because you will be adding on additional sets. Squat (p. 61) 3-4 8-12 0 / / / Push Ups (p. 76-80)

3-4

8-12

0

Step Ups to Curl and Press (p. 64)

3-4

8-12

0

One Arm Rows (p. 82)

3-4

8-12

0

/

/

/

/

/

/

/

/

/

133

134

Dynamics of Motion - LEVEL I Triceps Kickbacks (p. 89)

3-4

8-12

0

Rotator Cuff Extensions (p. 88)

3-4

8-12

0

Calf Raises (p. 71,72)

3-4

15

60 s

/ / /

/ / /

Complete the above section, rest for 60-90 seconds and then begin the section below Part 3 Mountain Climbers (p. 103)

Sets

Reps / Time

Rest

1

Up to 4 min.

4 min.

/ / /

Actual

WORKOUT 3 Part 1

Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

45-60 s

0

Clams (p. 46)

2

10-12

0

Superman (p. 47-48)

2

45-60 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

Push Ups (p. 76-80)

Varies

6

0

Squat (p. 61)

Varies

6

0

Sets

Reps / Time

Rest

Shoulder Press (p. 86)

Varies

6

0

Step Ups (p. 62)

Varies

6

0

Part 2

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set.

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Actual

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Abductor Raises (p. 75,102)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

Chapter 8 - Workout Programs

WEEK 10 – Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3. Part 1

WORKOUT 1 Sets

Reps / Time

Rest

Ankle Squeezes (p. 52)

2

20

0

Adductor / Abductor Squeezes (p. 52-53)

2

20 each

0

Frog Pull Over (p. 54)

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Actual

/ / / /

Part 2 Sets Reps / Time Rest Actual Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Triceps Push Ups (p. 90-92) Varies 6 0 Split Squat (p. 66)

Varies

6

0

Sets

Reps / Time

Rest

Rows (p. 82)

Varies

6

0

Shoulder Raises - Lateral (p. 87)

Varies

6

0

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Actual

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Squat Hold Rows (p. 103)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

WORKOUT 2 Part 1

Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

45-60 s

0

Side Plank (p. 50)

2

45-60 s

0

Superman (p. 47-48)

2

45-60 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

One Arm Chest Press (p. 81)

3-4

8-12

0

Calf Extensions and Circles (p. 73-74)

3-4

15

0

Bent Over Rows (p. 83)

3-4

8-12

0

Part 2

Actual

/ / / /

Actual

In this workout, we are dropping most of the rep counts (from 12-15 to 8-12) , because you will be adding on additional sets. One Leg Romanian Dead Lift (p. 70) 3-4 8-12 0 / / /

/ / /

/ / /

/ / /

135

136

Dynamics of Motion - LEVEL I Rotator Cuff Extensions (p. 88)

3-4

8-12

0

Abductor Raises (p. 75,102)

3-4

8-12

0

Hammer Curls (p. 97)

3-4

8-12

0

Face Pulls (p. 85)

3-4

8-12

60 s

Sets

Reps / Time

Rest

1

Up to 4 min.

4 min.

Part 3 Laying Down Bicycle (p. 102) Part 1

WORKOUT 3 Sets

Reps / Time

Rest

Ankle Squeezes (p. 52)

2

20

0

Adductor / Abductor Squeezes (p. 52-53)

2

20 each

0

Frog Pull Over (p. 54)

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Varies

6

0

Part 2

/ / / /

/ / / /

Actual

/ / / /

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Squat (p. 61)

Lat Pull Downs (p. 84) Varies 6 0 Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Sets Reps / Time Rest Actual Bench Dips (p. 95)

Varies

6

0

Face Pulls (p. 85)

Varies

6

0

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Jumping Jacks / Rows Split (p. 101)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

Chapter 8 - Workout Programs

WEEK 11 – Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3. Part 1

WORKOUT 1 Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

60-90 s

0

Side Plank (p. 50)

2

60-90 s

0

Superman (p. 47-48)

2

60-90 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

Part 2

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Push Ups (p. 76-80)

Varies

6

0

Step Ups to Balance Curl and Press (p. 65) Varies

6

0

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Sets

Reps / Time

Rest

Abductor Raises (p. 75,102)

Varies

6

0

Donkey Kicks (p. 75,101)

Varies

6

0

Actual

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Squat / Upper Cut Punches Split (p. 104)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

WORKOUT 2 Part 1

Sets

Reps / Time

Rest

Ankle Squeezes (p. 52)

2

20

0

Adductor / Abductor Squeezes (p. 52-53)

2

20 each

0

Frog Pull Over (p. 54)

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Actual

/ / / /

Part 2 Sets Reps / Time Rest Actual In this workout, we are dropping most of the rep counts (from 12-15 to 8-12) , because you will be adding on additional sets. Walking Lunges (p. 66-67) 3-4 8-12 0 / / / Rotator Cuff Extensions (p. 88)

3-4

8-12

0

Bent Over Rows (p. 83)

3-4

8-12

0

Face Pulls (p. 85)

3-4

8-12

0

Hammer Curls (p. 97)

3-4

8-12

0

/ / / /

/ / / /

/ / / /

137

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Dynamics of Motion - LEVEL I Triceps Kickbacks (p. 89)

3-4

8-12

0

Shoulder Raises - 45 Degree (p. 87)

3-4

8-12

60 s

Sets

Reps / Time

Rest

1

Up to 4 min.

4 min.

Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

60-90 s

0

Clams (p. 46)

2

10-12

0

Superman (p. 47-48)

2

60-90 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

One Arm Chest Press (p. 81)

Varies

6

0

Romanian Dead Lifts (p. 69)

Varies

6

0

Sets

Reps / Time

Rest

One Arm Rows (p. 82)

Varies

6

0

Calf Raises (p. 71-72)

Varies

15

0

Part 3 Chest Press / Row Split (p. 104) Part 1

Part 2

WORKOUT 3

/ /

/ /

Actual

/ /

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set.

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Actual

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Jumping Jacks (p. 101)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

Chapter 8 - Workout Programs

WEEK 12 – Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3. Part 1

WORKOUT 1 Sets

Reps / Time

Rest

Ankle Squeezes (p. 52)

2

20

0

Adductor / Abductor Squeezes (p. 52-53)

2

20 each

0

Frog Pull Over (p. 54)

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Swiss Ball Squat Curl to Press (p. 59)

Varies

6

0

Bent Over Rows (p. 82)

Varies

6

0

Sets

Reps / Time

Rest

Triceps Push Ups (p. 90-92)

Varies

6

0

Step Ups (p. 62)

Varies

6

0

Part 2

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set.

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Actual

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Mountain Climbers (p. 103)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

WORKOUT 2 Part 1

Sets

Reps / Time

Rest

Bridges (p. 45)

2

12-15

0

Plank (p. 49)

2

60-90 s

0

Side Plank (p. 50)

2

60-90 s

0

Superman (p. 47-48)

2

60-90 s

0

Psoas Raises (p. 51)

1

6

60 s

Sets

Reps / Time

Rest

One Leg Romanian Dead Lift (p. 70)

3-4

8-12

0

/

/

/

Lat Pull Downs (p. 84)

3-4

8-12

0

/

/

/

Triceps Kickbacks (p. 89)

3-4

8-12

0

Donkey Kicks (p. 75,101)

3-4

8-12

0

Rotator Cuff Extensions (p. 88)

3-4

8-12

0

Part 2

Actual

/ / / /

Actual

In this workout, we are dropping most of the rep counts (from 12-15 to 8-12) , because you will be adding on additional sets.

/ / /

/ / /

/ / /

139

140

Dynamics of Motion - LEVEL I Shoulder Raises - Lateral (p. 87)

3-4

8-12

0

Hammer Curls (p. 97)

3-4

8-12

0

Abductor Raises (p. 75,102)

3-4

8-12

60 s

/ / /

/ / /

Complete the above section, rest for 60-90 seconds and then begin the section below Part 3

Sets

Reps / Time

Rest

Squats

1

Up to 4 min.

4 min.

Part 1

WORKOUT 3 Sets

Reps / Time

Rest

Ankle Squeezes (p. 52)

2

20

0

Adductor / Abductor Squeezes (p. 52-53)

2

20 each

0

Frog Pull Over (p. 54)

2

15

0

Cat and Dog (p. 55)

2

15

0

Reverse Bench Press (p. 53)

2

15

60 s

Sets

Reps / Time

Rest

Part 2

/ / /

Actual

Actual

/ / / /

Actual

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Push Ups (p. 76-80)

Varies

6

0

Lunges (p. 67)

Varies

6

0

Alternate between the following two exercises for up to 10 minutes without rest if possible. If you cannot do the full 6 reps for each exercise, then take a short rest between each set. Sets

Reps / Time

Rest

Rows (p. 82)

Varies

6

0

Bench Dips (p. 95)

Varies

6

0

Actual

Complete the above section, rest for 60-90 seconds and then begin the section below. Part 3 Jumping Jacks / Punches Split (p. 104)

Sets

Reps / Time

Rest

1

Up to 4 min.

0

Actual

Chapter 9 Nutritional Considerations This chapter is general in nature, because we are not nutritionists. This chapter will give you some great suggestions for how to clean up your diet and maximize your results, but it will not get too specific. We do not include diet plans or specific shopping lists. Instead, we will give you a good idea of what you should be eating and what you should avoid. We have a great deal of information in this chapter and we hope you find it useful. This will help you significantly with your workouts and overall health. We would like to begin by saying that you should change the way you think about diet. A diet is not a temporary or short term eating shift in the way you eat. A proper diet is simply the way you always eat. Right now, your diet may be very unhealthy or at least in need of improvement. You will not be putting your current diet aside for a few months in favor of another one. You will actually be replacing that unhealthy diet with a healthy one for the rest of your life. And once you begin, you will NOT want to go back. It is not just about losing weight, it is about feeling better than you have ever felt before. It is a paradigm shift in the way you see foods and how they will benefit the overall quality of your life. Once you understand why, you will find it much easier to start eating healthier, which will mean a more beautiful body inside and out. The diet we recommend will help you dramatically lose body fat, put on lean muscle and significantly lower your risk of developing many of the diseases that commonly affect our population. When beginning an exercise routine, nutrition is an extremely important part which ultimately helps determine success or failure.  Let’s face it, if we eat poorly, all the exercise in the world will not keep us healthy.  But, the good news is that eating well can be fun and rewarding. It need not be bland and boring.  But, once you begin working out regularly, it is crucial to make sure you are eating a healthy diet so that you get the best results, aesthetically (fat loss) and for your long term health. It is true that some dangerously and unhealthy diets can get you quick results. But, not only are these fad diets hard on the body and dangerous for overall health, they do not set up the proper foundation for long term weight loss: the building of lean muscle and loss of body fat. For the healthiest and best results, remember the following statement:  Nutrition is equal to exercise in importance. Exercise is one half of the coin, but proper nutrition is the other. After your workout, it is your diet that will help stimulate the most efficient and successful body composition change. You would not consider exercise a short term phenomenon, so please do NOT consider a healthier diet one either. They go hand in hand and you should NOT expect good results without incorporating a healthy diet into your fitness regime.

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One of the greatest reasons to clean up your diet is not just for aesthetic reasons. Most people just do not realize how much they will also be improving the quality of their lives. As you clean up your diet and replace unhealthy foods with high nutrient dense and natural foods, you will be protecting yourself from a wide variety of diseases and will simply feel much better. And the benefits are usually felt almost immediately. A healthy diet can do so many things for you. Here’s a short list: The Benefits of a Healthy Diet: • Gives you much more energy throughout the day. • Dramatically increases your potential for longevity. • Helps reduce the risk of stroke and cardiovascular diseases. • Helps reduce the risk for Type II Diabetes. • Helps protect against certain cancers, such as stomach and colon-rectal cancer (one of the deadliest cancers in the world). • Helps reduce the risk of coronary artery disease. • Helps maintain healthy weight. • Helps decrease bone loss and even helps build bone density. • Reduces the risk of developing gall stones and kidney stones. • Improves the quality and quantity of restful sleep. • May help alleviate depression. • Improves the quality of hair, skin and nails. Nutrient dense foods are the key to a healthy diet. Think about foods like this: healthy foods have HIGH amounts of nutrients and LOW amounts of calories (i.e. spinach). On the other hand, unhealthy foods have low amounts of nutrients and high amounts of calories (i.e. butter). Remembering this will make your food choices much more simple. In a nut shell, you want to eat a wide variety of nutrient dense foods while limiting or even eliminating low nutrient density foods. Vitamins, minerals, protein, complex carbohydrates, good fats, etc. fuel the body. Our recommendations are based around the healthiest and most nutrient dense whole foods. This diet applies whether you are trying to lose 50 pounds, 5 pounds, gain large amounts of lean muscle or just maintain the body’s current weight. Small differences in the amount and type of each food will allow you to shed pounds and get toned quickly while a shift the

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other way will allow an individual to gain significantly more lean muscle. In either case, eating whole nutrient dense foods will speed you toward your goal and help you achieve phenomenal health. Note: The sections below are NOT intended as diet plans. Rather, they explain how eating nutrient dense, healthy foods can significantly aid in fat loss and building lean muscle. Whether your goal is to lose weight, gain weight or maintain your current weight, we have specific suggestions for each goal.

Weight Loss First and foremost, if you want to lose weight you must burn more calories than you ingest. Eating calories is something like filling up your gas tank on your car. The food eaten becomes the fuel that runs the body. Overeating is like over-fueling; any excess fuel you don’t use turns into fat and the cycle of weight gain begins. A successful and healthy weight loss plan depends on the best nutrition available. The more nutrient dense the food, the less you will have to eat to feel satisfied. When looking at some of the foods listed below, dieters must limit calorie rich foods such as nuts, seeds and whole grain pasta. This does not mean eliminate them, though, as they do contain healthy fats, and many important vitamins and minerals. So, take a look at the foods described below and make sure the large majority of your diet centers around these healthy foods: • • • • • • • •

Leafy greens Legumes Fruits Vegetables Small quantities of Nuts and Seeds Small quantities of Whole Grains Small quantities of lean meats (optional) Also, be sure and drink plenty of water. Water aids in flushing out the body and aids in metabolizing fat. Drinking fresh water can help to control the appetite.

The USDA daily recommended caloric intake for the average American is between 1,800 and 2,200 calories, depending on if you are a man or woman. The average recommended caloric intake for losing weight is between 1500 and 1800 calories a day. But, individual caloric needs depend on several factors such as your activity level, body size and speed of your metabolism. Every person is different… meaning if you weigh 300 pounds, your caloric needs may be slightly larger in the beginning and then tapered down to the average amount later on. If you are very overweight and feel incredibly lethargic on 1500 calories a day, you are most

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likely cutting calories too fast. Work on lowering the caloric intake at a healthy speed until you are in the correct range. The majority of people, however, should be able to get into the 1500-1800 caloric range almost immediately. Water An essential component in weight loss and health is water.  Water is almost always overlooked as a weight loss aid but it has many health benefits.  The body is almost 80% water!  When the body is properly hydrated it functions better.  Water also aids in curbing the appetite and helps in dispelling toxins from the body by flushing out the organs and keeping a person regular.  But, most importantly water increases the body’s ability to metabolize stored fat!  Keep in mind, we are speaking or pure and clean water.  The water in coffee, tea, soda, sugared juice or energy drinks does not count!  If you drink a cup of coffee, subtract one glass of water.  Meaning, if you have drank 6 glasses of water, and two cups of coffee, you have only totaled four glasses of water.  The reason for this is that coffee is a natural diuretic and causes the body to lose water over the course of the day. If you fail to take in enough water each day, your body becomes dehydrated. Essential functions performed by the body become impaired. Health issues that can be caused or worsened by dehydration include heartburn, arthritis, back pain, angina, migraines, high blood pressure and cholesterol levels.  When you are chronically dehydrated your body thinks that it is entering a period of drought. As a result, your body reacts by storing as much water as possible to get through the “drought”. This extra, stored water leaves you looking and feeling bloated. This is not exactly the look you are after if you are trying to lose weight or get 6-pack abs. Therefore, you must drink water to lose weight. The extra water signals to your body that the “drought” is over and your body will stop holding excess water in reserve. Water is also essential for proper kidney function. If your kidneys are not functioning properly, they receive help from your liver. One of the liver’s functions is to metabolize fat. As a result, when your liver is using energy to help your kidneys, your fat metabolism process is less efficient and therefore less productive. So, drinking plenty of clean water helps keep your fat metabolizing processes running as efficiently as possible. Additionally, the extra water you drink acts as an extremely effective appetite suppressant. But, that does not mean you should start downing gallons of water a day. Just stay hydrated throughout the day and you will notice a big difference. Also, remember that water should not be consumed in large quantities during meals as it slows down the digestion and dilutes stomach acids that break down food, making nutrient absorption less efficient.

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Building Lean Muscle If you are looking to put on some weight in the form of lean muscle, then you should also be eating fresh, whole foods that are nutritionally dense. All of the foods listed below are fantastic for building lean muscle mass. The equation for building lean muscle is the opposite of losing fat. If you want to gain lean muscle mass, you must eat more calories than you burn. Again, the USDA daily recommended caloric intake for the average American is between 1,800 and 2,200 calories. If you are trying to put on lean muscle and gain some weight, that number must be adjusted upward according to the level of intensity of the workout and the fitness/ weight level of the person involved. An average adjustment would be from 2,500 to 2,800 calories. But again, remember that everyone is different. If you weigh 120 pounds and are eating 2800 calories, it could be too much for you. Whereas, if you weigh 200 pounds and want to put on lean muscle, you may need to increase the amount of calories to 3,000 per day. Many factors affect how quickly a person can put on lean body mass: fitness levels, the speed of your metabolism, your age, profession, stress levels, overall health and exercise program. The best nutritional plans, just like the best workout plans are tailored to each individual. This does not mean ignoring guidelines, but utilizing them to see what is best for you. As stated above, any and all foods listed below should be utilized to form a proper nutritional foundation. Proper nutrition from nutrient dense foods allows the body to utilize the extra nutrients to build lean muscle mass. Since the caloric levels must be increased to build lean muscle, more calorically dense and high protein foods will take center stage. Foods with more calories and high protein content: • Nuts • Seeds • Legumes • Lean meats • Whole Grains But, still make sure you are eating plenty of: • Leafy greens • Fruits • Vegetables Juts because you are looking to put on some muscle mass does NOT mean you should go out and begin eating buckets of ice cream, whole chocolate cakes and mountains of French fries. Adding more calories to the diet must be done with care and gradually so that the excess

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calories go to building muscle and not fat. If the calorie count is too high and the workout regime not sufficiently intense, excess calories will be stored as fat. If you have seen body builders going out and binge eating things like cake and cookies, it is because they have dangerously low body fat levels. With body fat levels that are almost non-existent, the body does not function properly. It is for this reason that as soon as a body builder is done with a season or a large specific event, they put on weight and then begin cutting down again when a competition approaches. Of course, binge eating and low calorie diets are almost never healthy and we do not recommend either. When adding lean muscle mass, consuming more protein is required but remember, taking in large amounts of protein does not build muscle faster and can actually be quite detrimental to the overall health of an individual. In addition, let’s not leave out complex carbohydrates. Carbohydrates are what fuel the body and without adequate carbohydrates, the body will not sustain itself through the intense workouts needed to build lean muscle. The best form of these complex carbohydrates are whole grains, dark leafy greens and starchy vegetables.

Maintaining Body Weight and Muscle Mass Generally, maintaining body weight is the easiest of the three stages (weight loss, weight gain and maintaining your current weight). However, reaching the desired body weight does not amount to much if a person loses all the fat while having no muscle to show for it. This happens a lot with people who work in the modeling industry. They spend all their time starving, never thinking about what should be eaten and this is extraordinarily unhealthy. The sad truth is that if one does not work on their nutrition and fitness level, they can be thin, but can actually have more body fat than someone that is overweight and exercises regularly. We call these people “skinny fat”. They have a low weight on the scale, but still have a high body fat percentage compared to their muscle. Proper nutrition along with an exercise routine that fits the individual will allow you to stay at your weight goal and be healthy at the same time. Maintaining ideal weight is something that obviously must be customized to each individual. If we went by the USDA daily recommended caloric intake for the average American, which is between 2,000 and 2,200 calories, this may not even be close to what the individual needs to maintain proper nutrition and weight. Once you have learned how to lose weight or add on lean muscle, you should be able to determine the amount of calories needed to maintain correct body weight. Eating the nutrient dense foods listed below will make it far easier to control weight. In addition to the amount of food consumed, the amount of exercise and its intensity will both be determining factors in maintaining body weight. • Leafy greens • Legumes • Fruits

Chapter 9 - Nutritional Considerations

• • • •

147

Vegetables Nuts and Seeds Whole Grains And a small quantity of lean meats (optional)

Healthy Foods If we could sum up what to eat in as few words as possible, the first would be whole foods.  Whole foods are single ingredient foods. They have not been processed or altered from their natural state.  Whole foods are much easier for the body to break down, digest and extract nutrients.  And remember, the more nutrients you get from the foods you eat, the less you will need to consume! Whole foods have been the center or rather the only part of the human diet for as far back as we have kept records.  Several thousand years ago, there were no refrigerators. This forced the inhabitants of a particular area to eat almost all fresh whole foods.  The foods that were saved, were usually dried and stored for later use.  Fresh foods always do more for the body than older foods.  If at all possible, we encourage shopping at farmers markets and buying local, in-season produce.  Farmers markets usually have food that has not been trucked from across the country, thus making it days and often weeks fresher than what is found in the supermarket.  Buying from a farmers market also allows a person to eat more of what is in season at the time.  When things are grown and eaten in season it allows the body to regain its balance.  Following the cycles of the seasons essentially returns the body’s biorhythms back to normal.  This is just another way to speed up weight loss goals.  The better the body functions, the faster the results! Base your diet on garden vegetables, especially dark leafy greens, nuts and seeds, lean meats (if necessary) and large amounts of water. Healthy food is mostly perishable due to the fact that it has no preservatives and has not been overly processed. The stuff with long shelf life is usually suspect. Think of it this way: try to remain on the periphery of the store and avoid the middle.  Most fresh meats, fish, fruits and vegetables are on the outside isles of the store.  Try to plan your meals around what you find mostly in these aisles. Greens and Vegetables Kale, spinach, potatoes, yams, taro, zucchini, carrot, squash, onion, broccoli, cauliflower, dandelion greens, mustard greens, parsley, beet, beet greens, celery, green/yellow/red bell peppers, cayenne peppers, corn, cabbage, wild lettuces, radishes, mushrooms, asparagus, cucumber, eggplant, artichoke, chives, leeks, green beans, turnip greens, etc… Dark green leafy vegetables are, calorie for calorie, perhaps the most concentrated source of

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nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, which protect our cells from damage. It is recommended that humans consume 5-10 or more servings of fruit and vegetables a day.  The most commonly found leafy greens in grocery stores are lettuce, kale, swiss chard, collards, spinach, beat greens, cilantro, dandelion greens and parsley. It is extremely important to have a variety of these foods in the diet.  Eating the same type of greens day in and day out does not reap the same benefit as changing them up.  Eating a wide variety of greens allows you to benefit from the multitude of different vitamins and minerals found in each type of green food.  Green leafy vegetables, when eaten raw, are some of the best plant-based sources of amino acids, the building blocks of protein. Think about it, how do the large vegetarian animals like the elephant and gorilla get so big? Where do they get all the protein? From the leafy green vegetation they eat. Vegetables are also low in sodium so they help reduce water weight stored in the body from a high salt diet. Sodium is present in virtually all foods that are processed. Sodium can cause the body to hold water within the interstitial areas of the body. It has been estimated that the average person is holding up to 5 pounds of additional water caused from a high intake of sodium. If we eat more vegetables our sodium intake naturally lowers which can quickly shed unwanted pounds and that bloated look and feel. Health Benefits of Vegetables:

• Helps reduces risk of virtually all known degenerative diseases, including heart diseases, cancer, diabetes, liver, kidney and gallbladder diseases, etc. • Very low in fat and calories. • Extremely high in vitamins, minerals, phytonutrients, antioxidants, etc. • Less water retention because of low sodium levels. • High in fiber. • Helps lower blood pressure. • Helps lower cholesterol. • Tremendous aid to slowing the aging process and protecting against disease.

Fruit Grape, raspberry, blackberry, mango, honeydew, strawberry, apple, blueberry, lemon, lime, pear, apricot, orange, cherry, banana, cantaloupe, pineapple, grapefruit, avocado, papaya,

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peach, prune, etc… Fruits are one of the healthiest and natural foods in existence. There are thousands of different fruits available to eat, each one containing a plethora of beneficial nutrients. Fruit contains a large number of naturally occurring vitamins, minerals and plant phytochemicals that benefit health. Some people worry about the sugar content of fruit, and if you are a diabetic, that is an important consideration. But, remember that fruit is packed with fiber which means the sugars get digested slowly. That means the blood sugar does not spike as it would with candy, juice or table sugar.  Fiber is also important, because it helps to expel waste products efficiently, helping prevent colon and bowel cancers. Ample fruit consumption also helps fill the stomach faster, encouraging less high calorie foods to be consumed. People who eat more fruit as part of a healthy diet are less likely to develop diseases such as diabetes, heart disease, Alzheimer’s and cancer. Fruit provides your body with many of the nutrients it needs to fight infections and repair cells.  A diet involving regular amounts of fruit will also provide your body with antioxidants that help slow the aging process. Health Benefits of Fruits: • Aids in weight control. • Delivers more energy for exercising. • Helps reduce risk of cardiovascular diseases, cancers and diabetes. • Lowers blood pressure. • Lowers cholesterol. • Slows down the aging process. • Fresh fruit is a wonderful snack and a great way to lower sugar cravings. Nuts and Seeds Coconut, almonds, walnuts, sesame, sunflower, pumpkin seeds, brazil nuts, cashew, peanut, chestnut, etc… Nuts and seeds are high nutrient dense foods and provide healthy fats and protein. Many people avoid nuts and seeds because they are high in fat. But, many of those fats are actually essential fatty acids, the “good” fats that can help prevent heart disease, reduce inflammation and nourish brain tissue. These healthy fats help reduce low-density lipoprotein (LDL, or bad cholesterol) and may raise high-density lipoprotein (HDL, or good cholesterol).  Nuts and seeds are also typically one of the best sources of vitamin E, an immune enhancing antioxidant and nerve protector. Nuts are also good sources of protein and fiber and contain many other important vitamins and minerals.

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Deficiencies in essential fatty acids, which are found in nuts and seeds can lead to skin disorders, dry or loss of hair, gallstones, liver problems, varicose veins and susceptibility to infections, among other problems. Just remember that nuts and seeds are best consumed in small amounts as they are calorie dense foods. But, depending on your fat and muscle goals, make sure that you are consuming some quantity of them everyday. Health Benefits of Nuts:

• High in protein and fiber. • High in essential and healthy fats that lower cholesterol. • High in Vitamin E. • Promote healthy, youthful skin and hair. • Support proper thyroid and adrenal function. • Promote healthy blood, nerves and arteries.

Legumes Peas, lentils, and beans (kidney , white, navy beans, garbanzo, pinto, black) etc… Legumes are a major source of complex carbohydrates, fiber, protein and such minerals as potassium, magnesium and zinc- all necessary for health. In addition, they are low in fat and high in fiber. The soluble fiber in beans helps lower levels of damaging LDL cholesterol in the blood, thus lowering heart-disease risk. And by slowing down carbohydrate absorption, soluble bean fiber fends off unwanted peaks and valleys in blood glucose levels - especially valuable to people with diabetes. Beans also provide substantial insoluble fiber, which may help lower the risk of coronary heart disease as well as correct and prevent constipation and other digestive problems. The number one food on the United States Department of Agriculture’s list of 20 high-antioxidant sources of common foods is a bean. Of those top 20 foods, beans take up four spots. As far as weight loss is concerned, beans have tremendous benefits.  Beans have a low glycemic index which keeps hunger at bay after eating, as the fiber creates a sense of fullness. Some people avoid beans due to the intestinal gas or bloating they may produce. But, if you gradually increase the amount of beans you eat over several weeks, you can overcome that concern. If you’re looking to make a vegetarian substitution with beans, keep in mind that 1/4 cup of cooked beans, peas or lentils is considered equivalent to 1 oz. of meat. The amount of protein

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in beans is about 15 grams per cup. If you are attempting to lower your cholesterol, beans are an excellent way to eat less meat without skimping on the protein.  Grains Whole wheat, millet, barley, rye, oats, quinoa, corn, buckwheat, bulgur, and brown & wild rice among others. Eating whole grains provides many health benefits, although we do recommend limiting your intake if your goal is weight loss. Those looking for weight maintenance or muscle growth may eat grains in slightly larger quantity. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies. Grains are an important source of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Dietary fiber from whole grains as part of an overall healthy diet helps reduce blood cholesterol levels and may lower the risk of heart disease. Whole grains are also a good source of dietary fiber; most refined (processed) grains contain little fiber. Fiber helps provide a feeling of fullness with fewer calories. Fiber is important for proper bowel function and helps reduce constipation and diverticulosis. Health Benefits of Grains: • High in fiber, B vitamins and minerals. • Provides a feeling of fullness with fewer calories. • Helps reduce the risk of stroke and coronary heart disease. • Helps reduce risk of type II diabetes. • Helps reduce blood cholesterol levels and may lower risk of heart disease. • Helps reduce constipation, diverticulosis and other bowel related conditions. • Helps reduce risk of colon rectal cancer. • Promotes healthier blood pressure levels. • Lessens the chance of gum disease and tooth loss.  Lean Meats Lean meats have some vitamins, minerals and anti-oxidants such as iron, niacin, vitamin B6 and B12, zinc and glutathione as well as protein. Lean meats have the added benefit of being a complete protein. Fish is also high in essential fatty acids that are very beneficial to health. If an individual knows very little about nutrition, the right cuts of lean meat can stop a person from becoming deficient in several important nutrients.

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You may want to cast meat as a bit player in your meal rather than the main character. It is best not to consume large quantities of any kind of meat at one sitting. Try to choose lean cuts of fresh meat and to vary they types that you do eat. To get the maximum benefit from eating lean meat, it is best to skip a day once in a while to allow meat to fully digest before ingesting another serving. Be careful how your meat is prepared and be aware of its origin. Many restaurants season meat with large amounts of salt which will cause a host of problems from high blood pressure to water retention. Boil, roast or grill your meat with low salt marinades. If at all possible, try to get organic meats that have not been pumped full of hormones and antibiotics. You should be aware that meat has several health drawbacks, unlike the other foods listed above. You should limit your intake of meat and fish as they can be very high in cholesterol and saturated fat, while containing absolutely no fiber. In addition, meats are extremely high in protein (too high according to studies), which can lead to many health problems. Meat also takes much more energy to digest and assimilate than vegetables, so be aware that your energy levels may be lower on a meat diet. We’d like to be clear about meat (red meat, white meat and fish – any kind of animal flesh)… We do not eat it at all. The health reasons for this are enormous and overwhelming and there are many wonderful books out there explaining all the various reasons. We do not have the space to discuss it here, but we do recommend learning more about this subject if you take your health and longevity seriously. You can get all your protein, vitamins and minerals and other nutrients from a completely vegetarian diet and that has been shown over and over to be the healthiest diet available. Health Benefits of Lean Meats: • Meat is rich in some vitamins and minerals, especially iron and vitamin B-12. • High in protein. • Fish is high in essential fatty acids. Unhealthy Foods to Avoid There are a number of unhealthy foods to avoid. We understand that they may not be completely eliminated from your diet, but do your best to limit or eliminate them. As you can imagine, the foods in this section will have low nutrient density and high amounts of calories. Many of them will be packaged and processed foods high in salt, fat and sugar. Again, use nutrient and caloric density as your guide if you have any questions. A short list of unhealthy foods: Salt, cow’s milk, cheese, butter, cream, ice cream, caffeine, sodas, alcohol, fried and greasy foods, partially hydrogenated oils, margarine, candy, potato chips, cookies, coffee, junk food,

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refined sugar and refined white flour (breads, pastas, cereals- replace with whole wheat pastas, breads, and cereals). These products are extraordinarily destructive to the immune system and the body. Although this seems like a short list, refined flour, sugar, salt, cheese and processed junk food comprise most of the food that we typically eat in our diets everyday. They produce a kind of drug-like effect on the body. It will be difficult in the beginning to cut down on these foods, but you will quickly see how much better you feel once you are eating natural whole foods versus these overly-processed junk foods. Just give it a little time and you will be amazed at how much better you look and feel.

Helpful Tips Cutting Back vs. Stopping Cold Turkey If you cannot do without a particular treat, try cutting back slowly.  Exercise harder on the days you treat yourself.  The point is not to stop what you enjoy.  If you do that, most likely you will end up binge eating and sabotage your progress.  Keep in mind the paramount idea of this entire program is to get the most out of life.  It becomes a trade off... if you decide you want something sweet, have some, but make yourself EARN IT.  DO NOT FEEL GUILTY!!!  Guilt works against you in several ways.  First, when you feel guilty, you actually slow down your metabolism, causing your body to digest at a slower rate as well as impairing nutrient assimilation.  Second, feeling guilty or worrying puts stress on the body. Stress not only slows the metabolism down, but can often lead a person to say, “What the hell. I’ve already destroyed my progress.  I may as well just keep going.” Instead of feeling guilty, make sure you work out harder to make up for your lapse. And just ask yourself this question before you eat something unhealthy, “Is it really worth it?” If it is worth it to you, then go ahead, but then make a promise to make up for it later with more intense and numerous workouts. This way, you can avoid the guilt, stress and negative self image you are sure to endure by having a little treat. Eat Smaller, More Frequent Meals Current research strongly supports the link between caloric restriction and an increased life expectancy. We suggest eating smaller meals of whole, natural foods about 4-6 times a day. Contrary to popular belief, eating 4-6 smaller meals a day actually increases your metabolism. When you eat large meals with big gaps of time in between, you are telling your body over and over “I don’t know when I will be eating again.”  When this happens, your metabolism slows down and your body actually begins to store fat as a precautionary measure, in case no food is available in the foreseeable future.  Eating small meals of healthy nutrient dense foods will speed the body’s metabolic rate, allowing fat to be burned for energy at a more efficient level.  Eating more often will also help you stay full the whole day and help reduce binge eating.

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Nutritional Supplements VITAFORCE®

At this point, we recommend one nutritional supplement for your health, longevity and quality of life. As people who are extremely into fitness and health, we have spent years trying many of the leading nutritional supplements on the market, but were always disappointed with all of them. Eventually, we got fed up with the fact that there was nothing available that adequately addressed all our nutritional needs using whole foods as the source of the nutrients. The reason you need a great nutritional supplement is the fact that it is next to impossible to get all the nutrients you need for the day from your diet alone. And making sure you get all the nutrients you need for the day will protect you from disease and can dramatically improve your quality of life and fitness goals. After looking at all the multivitamins and super food supplements on the market, we were disappointed that NONE of them provided a complete multivitamin from whole foods. Most use very cheap synthetic ingredients that the body cannot fully recognize and digest and have been shown to cause significant harm to the body. A few use food source nutrients (vitamins and minerals grown on one type of food), but this is very different from a wide variety of whole food sources for your nutrients. We have also seen a number of high quality green food supplements, but NONE of them have sufficient quantities of vitamins and minerals. Scott, and his brother Josh, specifically developed VITAFORCE® to combine the best of both worlds. You get all your vitamins and minerals for the day in a perfect combination of nature’s healthiest super foods. You see, if you are not taking VITAFORCE®, then you would have to take both an expensive, high quality green food powder AND a multivitamin/multimineral pill. But, that extremely expensive combination of supplements would not be anywhere near as healthy as simply taking VITAFORCE®. Why? While many other green food supplements make a lot of claims, they do NOT have sufficient nutrient density and diversity to also be your multivitamin (just look at their nutritional labels). That means you have to take a multivitamin on top of that other green supplement to ensure you are getting your vitamins and minerals. But, the multivitamins on the market provide synthetic or isolated nutrients which often contain mega doses that may be harmful. In fact, numerous recent studies show that taking most multivitamin supplements may be more unhealthy than not taking one at all. But, if you don’t take any kind of multivitamin, then you will be deficient in many vitamins and minerals that can seriously diminish your health. So, other green food powders are redundant and incomplete and multivitamins may be dangerous to your health. That’s where VITAFORCE® comes into the picture. With VITAFORCE®, you get all the benefits of the healthiest super foods on earth while also getting a complete multivitamin/multimineral supplement that provides all your nutrients the safe and

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effective way nature intended - from whole foods. VITAFORCE® truly is the most advanced and complete nutritional supplement on earth. VITAFORCE® works great in a morning and/or afternoon smoothie. It is a great way to start the day or use as an afternoon pick me up. Add some fruit and maybe a handful of spinach and flax seeds for an extremely healthy breakfast that’s low in calories and extremely high in nutrients. Feel free to experiment with different options for a delicious meal or snack. It will help with weight loss, preparing or recovering from workouts and will cut down on cravings during the day and night. Benefits of VITAFORCE®: • The only green food powder and tablets that completely replace and improve on your Multivitamin/ Multimineral pills • 24 Certified Organic and Wildcrafted Ingredients • 2 Billion live probiotic cells per serving (at time of manufacture) • The world’s most nutrient dense, Super Foods including: Organic Spirulina and Broken Cell Wall Chlorella, Organic Wheat Grass Juice, Wildcrafted Calcified Red Algae and Organic Icelandic Kelp • High Antioxidant Super Fruits such as Acerola Cherry Extract, Organic Mango, Organic. Acai, Organic Wild Billberry, Organic Wild Lingonberry, Organic Black Currant (berry and juice), Organic Aronia Juice, Organic Pomegranate Juice, Organic Wild Blueberry, Organic Concord Grape Juice, Organic Sour Cherry Juice, Organic Wild Elderberry Juice, Organic Wild Cranberry Juice, Organic Red Raspberry, Organic Black Raspberry • An assortment of the healthiest certified vegetables on the planet: Organic Kale, Organic Collard Greens, Organic Parsley, Organic Beet Juice, Organic Broccoli Sprouts and Organic Spinach VITAFORCE® is available in powder form which is great in a fruit smoothie pre and/or post workout. It is also available in tablets for travel and convenience. You can use the following coupon code to get 10% OFF the cost of VITAFORCE®: dynamicsofmotion Visit the following website and enter the code at checkout to get the discount: http://www.dynamicsofnature.com.

FAQ about the Vegetarian Diet What is a vegetarian diet exactly? A vegetarian diet is distinguished from an omnivorous diet by its content of beans, lentils, fruit, nuts and greens. These take the place of meat and fish as the major source of protein. And

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there are so many different kinds of foods you can choose from. Varying the diet and getting plenty of the above mentioned foods will help to eliminate nutritional deficiencies. A properly planned vegetarian diet can help to reduce the risk of obesity, heart disease, high blood pressure, osteoporosis and cancer. Since vegetarian diets are lower in saturated fats, they have been successfully used to reverse the effects of coronary artery disease. Can vegetarians get complete protein? A complete protein is one that contains all eight essential amino acids. Animal proteins are the only ones that alone contain all eight essential amino acids and thus are called complete proteins. All eight essential amino acids can be found in plants as well but no single plant contains all eight, thus they are called incomplete proteins. It has been proven that although the human body cannot store protein, it can store essential amino acids. It was previously thought that vegetarians had to carefully combine their foods to get a complete protein. This was a myth that was later debunked. Since the body can store all eight essential amino acids, eating a varied healthy diet will easily give you the adequate amounts needed to form complete proteins. Almost all whole foods contain some protein. For example, potatoes are 11% protein, beans are an astounding 26% protein, even broccoli has 6 grams of protein in one cup. Good breads (we prefer sprouted, whole grain breads) have four grams of protein per slice. Common nutritional deficiencies Vegetarians can commonly be deficient in several vitamins and minerals, including B12, iron, iodine, and calcium.  However, by eating the foods listed above and taking VITAFORCE®, vegetarians are assured that all of the nutrients necessary for proper body function and overall health and longevity. Are vegetarian diets always healthy? Not always. Vegetarian diets can be unhealthy if a person replaces meat with large amounts of high fat dairy products or processed food. Many junk foods are vegetarian (ice cream, cookies, potato chips, soda).  Try to avoid large amounts of vegetarian “meats” as they highly processed and very high in sodium.  Over intake of sodium is a high concern for the vegetarian dieter just as for anyone else.  Too much sodium on any diet can lead to high blood pressure and possible stroke. Vegan? We prefer a vegan diet, which means in addition to being vegetarian, you also cut out dairy (cheese, milk, ice cream, butter, etc). This has been shown to be far more healthy than just a vegetarian diet that includes dairy. Again, focus on all the amazing foods we have described in this chapter and you will quickly find you don’t want or need any of that stuff. A vegetarian or vegan diet is a healthy diet if knowledge is used to find the proper eating patterns.  A vegetarian diet can be a tremendous aid in weight loss and management if done correctly.

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Conclusion Remember, the first step is always the most difficult. Your body is unique and we honor that by allowing you the flexibility to progress through these exercises and workouts at your own pace. Try to remember to keep awareness of your body at the forefront of your mind. You are not competing with anyone. This is a process of self-discovery and transformation. Be patient with yourself, but consistent. Start thinking of fitness more as play than work and enjoy your time to take care of your body. We created this system so that you could incorporate it into your lifestyle and see it through so you succeed in getting the results you deserve. Everyone has obstacles to overcome in order to reach their goals, but now you can get back on track whenever you have some spare time and wherever is convenient for you. The basis of this book is to lose body fat, correct chronic problems, build strength and flexibility and learn the language of the body. This system has created a new standard of health and fitness for thousands and thousands of people and we are excited that you will start seeing the results yourself very shortly. This program is meant to build a foundation for a high quality of life. The ideas presented in this book will aid anyone in reaching their goals and improving their lives. It is important to note that seeking quick results without proper fundamental training and education tends to form bad habits. These habits become the platform for chronic pain and injury which of course, can make life miserable. Getting out of pain and moving naturally and safely is a huge boost to the quality of your life. And of course, by losing weight, getting healthy and improving the muscle tone of your body, your self confidence will go through the roof. That’s what this program is about... looking spectacular, feeling great and discovering incredible health. When you have completed all the workouts in Level I and feel comfortable doing ALL of the exercises, you will be ready for Level II. Level II will pick up where Level I leaves off. This Level continues building on the foundations and significantly increasing your functional strength, power, agility, balance and endurance. The challenging advancements in this Level ensure you are progressing correctly for the best results. Level I is necessary and will get you well on the road to changing your body and your health. Level II will help you go the rest of the way. But, don’t worry, even at Level III, you can always tailor the exercises and workouts to you. And don’t forget, if you ever have any questions, just ask us the experts on our forum:

The Dynamics of Motion Forum

Become a part of our community and share your experience. We wish you the best of luck on

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your health and fitness journey! Oh yeah, and do NOT forget to take some pictures of yourself right now. Put on a bathing suit and take a few pictures. Fat loss can be a funny thing... the best way to see it is through pictures of yourself before and after. And hey, if you send us your before and after pictures, we will give you your choice of ANY book at Dynamics of Motion for FREE. It’s our way of saying thank you for inspiring others. In the meantime, enjoy your workouts in the best of health!

Index

Index C Core Exercises 43 Abductor Squeezes 53 Adductor Squeezes 52 Ankle Squeezes 52 Bridges 45 Cat and Dog 55 Clams 46 Frog Pull Over 54 Plank 49 Kneeling Plank 49 Plank 49 Psoas Raises 51 Reverse Bench Press 53 Side Plank 50 Side Plank 50 Side Plank Kneeling 50 Superman 47-48 Progression #1 47 Progression #2 47 Progression #3 47 Progression #4 48 Progression #5 48 Superman 48

E Exercises 56 Abductor Raises 75, 102 Bench Dips 95 Biceps Curls 96 Hammer Curls 97 Calf Circles 74 Calf Extensions 73 Calf Raises 71–72 Chest Press 81 Donkey Kicks 75, 101 Face Pulls 85 Lat Pull Downs 84 Lunges 66-67 Lunges 67 Split Squat 66 Walking Lunges 68 Push Ups 76-80 Push Up 80 Pushup - Bench 78

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Push Up - Kneeling 79 Push Up - Kneeling Bench 77 Push Up - Standing Wall 76 Romanian Dead Lifts 69 One Leg Balance Romanian Dead Lifts 70 Rotator Cuff Extensions 88 Rows 82 Rows - Bent Over 83 Shoulder Press 86 Shoulder Raises: Lateral and 45 Degree 87 Squat 58-61 Chair Sit 60 Squat 61 Swiss Ball Squat 58 Swiss Ball Squat Curl to Press 59 Wall Sit 60 Step Ups 62-65 Step Ups 62 Step Ups to Balance 63 Step Ups to Balance - Curl and Press OR Lateral or 45 Degree Raises 65 Step Ups to Curl and Press 64 Step Ups to Lateral OR 45 Degree Raises 65 Tabata Training 97 Chest Press 100 Donkey Kicks 101 Jumping Jacks 101 Jumping Jacks / Punches Split 104 Jumping Jacks / Rows Split 104 Laying Down Bicycle 102 Mountain Climbers 103 Punches 98 Punches - Upper Cut 99 Row / Chest Press Split 104 Rows 100 Squat Hold - Curls 103 Squat Hold - Rows 103 Squat Hold - Triceps Pull Downs 103 Squat / Punch Split 104 Squat / Upper Cut Punch Split 104 Triceps Push Ups 90-92 Triceps Push Up - Bench 92 Triceps Push Up - Full 94 Triceps Push Up - Kneeling 93 Triceps Push Up - Kneeling Bench 91 Triceps Push Up - Standing 90 Tricpes Kickbacks 89

F Foam Rolling 28 Calves 34 Gluteus Medius 33

Index Hip Flexors 32 IT Band 32 Lats 31 Shoulders 31 Upper Back 31

S Stretching 35 Dynamic Stretching Calves 38 Hamstrings 39-40 Piriformis 37 Upper Back 41-42 Static Stretching Calves 112 Hamstrings 110–111 Hips 108 Lats and Shoulders 113 Piriformis 109 Upper Back 113

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