Upside Men

UPSIDE DOWN TRAINING BY VINCE DELMONTE, AUTHOR OF NO-NONSENSE MUSCLE BUILDING FOUND AT www.VinceDelMonteFitness.com

About The Author Vince DelMonte

Unless you just arrived from the planet Mars, you have heard of Vince DelMonte at some point. Growing up as an awkward, skinny, endurance athlete, he earned the nick-name Skinny Vinny and believed he had no muscle friendly genes whatsoever. After a tragic event in his life, Vince went on to gaining 41 lbs of rock-hard muscle in less then six months, which lead to his transformation being featured all over the Internet as well as the International fitness magazine, Maximum Fitness. Currently Vince runs a personal training department of 15 full time trainers and is the most sought out trainer in his area. He entered the world of fitness modeling a few years ago and in his 3rd show ever, became a national fitness model champion. Vince currently writes for many of the biggest online bodybuilding and fitness magazines today. His personal success story and thousands of client success stories inspired the creation of No Nonsense Muscle Building, the Internet’s most popular online muscle building program of it’s time found at www.VinceDelMonteFitness.com It is the only program that you can find that is endorsed by over 7 of the Internet’s most reputable fitness experts. Each day, Vince receives dozens of unsolicited success stories and spectacular before and after pictures from real-life users of the program, many that you can read and view for yourself on his website. Vince has been around long enough to prove his program is not another ‘trend.’ He has the best online muscle building course, the personal transformation story, the expert endorsements and the personal success stories to back up his claims.

HE SEES NO REASON WHO YOU CAN NOT BUILD THE BODY OF YOUR DREAMS UNLESS YOU ARE NOT TRULY COMMITTED TO YOUR GOALS AND NOT WILLING TO PUT IN THE EFFORT... www.VinceDelMonteFitness.com

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INTRODUCTION This is the phase of the program that will be CUSTOMIZED completely to you. I believe this phase makes the program far more powerful because it brings you – the trainee – into the training process. Many programs neglect the importance of individual differences such as posture, muscle imbalances and individual muscle weaknesses.

THE MAIN GOAL OF THIS PHASE IS TO DEDICATE AT LEAST FOUR WEEKS TO MINIMIZING YOUR PERSONAL MUSCLE WEAKNESSES, AND ENSURING THAT BOTH SIDES OF YOUR LIMBS ARE PERFORMING EQUALLY. This is also an excellent opportunity to troubleshoot any potential injuries. Some refer to this phase as the Corrective Training Phase, Preparatory Training Phase or Control/ Stability Phase – I will refer to it as Upside Down Training because it is my bet that for the majority this will feel upside down! Upside Down Training is the first step before I unleash the keys to the car. You wouldn’t take out a beat up car on a long road trip or under hazardous conditions would you? You would make sure the car is in alignment, the tires are balanced, there were no malfunctioning parts, the tank was full of gas and any old parts were replaced with new parts etc. Therefore consider this first phase of your training like an automobile tune-up. When we start lifting some really heavy weights in a few short weeks, all of your weaknesses will become exposed. Either you address them now or you will pay for them later. Skipping this stage is like building a 10-story building and than realizing there is a problem with the foundation.

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GOALS

FOR UPSIDE DOWN TRAINING

Priority #1 For udt Improve Posture By Stretching Shortened Muscles

Improving posture requires lengthening shortened muscles and strengthening weakened muscles. Let’s begin with lengthening shortened muscles with a flexibility training program which you will dedicate the next seven days to doing daily.

Lower Body Stretching:

1.

Low Back (Lying)



2.

3.

Letter T Stretch

Kneeling Hip Flexor Stretch



4.

Side Lying Quad Stretch

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5.

6.

Supine Hamstring Stretch

Gluts/Piriformis Stretch



7.

Double Leg Straddle Stretch



8.

Tensor Fascia Latae Stretch

9. Forward Lunge Calve Stretch



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Upper Body Stretching:



1.

Trapezius Stretch



2.

Chest Stretch (doorway or wall)



3.

Anterior Shoulder Stretch



4.

Back Stretch (wall)



5.

Quadratus Lumborum/Lat Stretch



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6.

Seated Lateral Stretch



7.

Forearms (kneeling)



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HOW TO CUSTOMIZE YOUR STRETCHING PROGRAM BASED ON YOUR POSTURE: Below are some of the most common flexibility issues which can affect the major joints. Remember, your connective tissue (muscle, tendon, ligament) all attach on to your bones and your bones form joints. If certain muscles become too tight then certain joints will be pulled out of alignment. Here are some of the most common ones to customize the stretching program around:

ANTERIOR PELVIC TILT:

If your pelvis is tilted forward then expect to do more stretching on your quads and hip flexors.

POSTERIOR PELVIC TILT:

If your pelvis is tilted posteriorly then expect to do more stretching on your hamstrings.

SLIGHT OUTWARD FOOT PLACEMENT:

This is a sign of tightness in the Tensor Fascia latae (TFL) and iliotibial band (ITB) on the lateral part of the thigh.

SEVERE OUTWARD FOOT PLACEMENT:

Same as above but probably also tight adductors (inner thigh muscles). Get ready to stretchout your TFL, ITB, adductor’s and hip flexors.

LIMITED RANGE OR POOR OVERHEAD SQUAT TECHNIQUE: If you can not squat down below parallel, feet a little wider than shoulder width, to the floor holding a broomstick over your head with a flat back then you require some flexibility work around your shoulder, hip and ankle joints. Most can not do this while keeping their back flat, head up and arms in line with their spine. This calls for some serious stretching around the hip flexors, quads, calves, chest and shoulders.

If you have a condition that you feel is not addressed then seek out a qualified therapist to eliminate any potential injury. Not all perceived flexibility and muscular issues are actually a result of poor range of motion or lack of strength. Oftentimes a muscle will not ‘fire’ or do its job because of a nerve problem (nerve entrapment will make the respective muscle unresponsive), or structural problem. This could mean the joint is not holding or not in alignment (pelvis out of alignment, one leg longer than the other, unknown shoulder separation etc.). If you are in doubt of a lagging body part or nagging injury, feel free to contact me to troubleshoot the problem and I will make the best recommendation as to which steps to take. www.VinceDelMonteFitness.com

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I highly recommend seeing a competent injury treatment professional such as a chiropractor, ART therapist, and/or massage therapist that can ‘clean up’ any abnormalities that would be outside of your own scope of correcting. Seek out an assessment from a competent therapist and have them treat the cause, not the symptom. You are wasting your time and money if the therapist fails to determine the cause of the current condition. Not correcting the root cause will lead to further occurrences of this condition in the future. BONUS TIPS: *To receive the full benefits of stretching you should eventually incorporate this into each of your workouts. **It does not matter whether you stretch before or after your workouts. Personally I find stretching to be a relaxing activity so it kills my ‘edge’ before I have to train hard so I prefer to stretch after a workout. The bottom line is that you find time to stretch and you make this next seven days a high priority to get into a grove. ****Hold each stretch for a minimum of 60 seconds per side – this is called good oldfashioned static stretching. Build up to 2-3 minutes per side on areas of attention. Yes, that will be almost one hour of stretching a day if you perform upper and lower body each day. *****Spend more time on the areas that are tighter and don’t hold yourself to the above recommendations. If you feel you would benefit from stretching your hips flexors for up to 10 minutes then go for it. Stretching is one of the only things where more is better. Oh yeah, don’t stretch with a stopwatch either. Stretch for RESULTS. Just like your weights and cardio – you should be increasing your range of motion each week. Go somewhere quiet and get into a relaxed zone. Your body will thank you dearly!

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Priority #2 FOR udt

Improve Posture By Strengthening Weaker Or Imbalanced Muscles • Minimize Muscle Imbalances: During UDT you will do EVERYTHING unilaterally with free weights and cables, and avoid ALL bilateral movements. A bilateral movement is where you are using both limbs together –a lat pulldown or bench press would be a bilateral movement and is out of the question during UDT. When you have a strength imbalance there is a tendency to ‘shift’ the load to the strong side, thus increasing the imbalance. The insidious part to this is that it’s not detectable visually until the imbalance has reached ridiculous proportions. Instead, plan to use ‘unilateral’ movements. A unilateral movement is where you only use one limb at a time. • Apply Ian King’s Weak Side Rule: I think I learned this from the Australian strength coach and even though it appears obvious I have never heard these rules shared in conventional bodybuilding magazines. Another advantage of avoiding bilateral movements in UDT is that any hidden muscle weakness will be exposed and can be treated.

IAN’S WEAK SIDE RULES • Strength train the weak or injured side first and stretch the tighter side first; • then MAYBE do the strong or more flexible side; do no more reps or load (strength) or time (stretching) on the strong/long side than the weak/tighter side could do; • never perform more reps or more stretch on the strong/long side. So, if you are doing leg extensions and can only do 5 reps on the weaker side, you should do no more than 5 reps on the stronger side (even if it feels like you can do 15 or more). • Train Through A FULL Range Of Motion: Some sources say that you only need to train through a limited range of motion. A limited range of motion equals a limited range of the muscle being used, and if your goal is to stimulate as much muscle fiber as possible then you must train through a full range of motion. Be prepared to discover some ‘new muscle’ with this one tip.

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Upper Body Strengthening:

1. Standing Row With Bands



2. Basic Lat Pulldown With Bands



3. Lateral Raise With Tubing



4. Reverse Fly With Tubing



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Lower Body Strengthening:

1. Hip Abduction With Band

2. Single Leg Kickbacks



3. Single Leg Hip Extension

4. Alternating Superman



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HOW TO CUSTOMIZE YOUR STRENGTHENING PROGRAM BASED ON YOUR POSTURE: Below are some of the most common postural issues associated with weakened muscles. Remember, your connective tissue (muscle, tendon, ligament) all attach on to your bones and your bones form joints. If certain muscles are too weak then certain joints will not be able to fight against gravity and stay upright. Here are some of the most common ones to customize the stretching program around:

ANTERIOR PELVIC TILT:

If your pelvis is tilted forward expect to do more strengthening your abdominals.

POSTERIOR PELVIC TILT:

If your pelvis is tilted posteriorly then expect to strengthen your weak spinal erectors (low back muscles).

SLIGHT OUTWARD FOOT PLACEMENT:

This is a sign of weak glutes and tightness in the Tensor Fascia latae (TFL) and iliotibial band (ITB) on the lateral part of the thigh.

SEVERE OUTWARD FOOT PLACEMENT:

Same as above but probably also weak abductors (outer thigh muscles). Get ready to strengthen those hip extensors (butt muscles), and abductors.

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Priority #3 for Days 14-21 Improve Posture By Increasing Core Stability And Strength

In addition to stretching and strengthening, you will be now adding some abdominal work to stability your pelvis – one of the most important joints on your body. If your pelvis is out of alignment your upper body (spine) and lower legs will be pulled out of alignment.

HOW DO YOU KNOW IF YOU HAVE WEAK CORE MUSCLES? This can be discovered by lying on your back in a sit-up position. Keep your knees bent 90 degrees and your feet flat on the floor. Now try to sit all the way up with your arms at your side. You should be able to sit all the way up without acceleration and without your feet leaving the ground. If not than your abs are VERY weak.

The attached abdominal program, at this stage, is injury prevention focused. The primary purpose of this initial abdominal training is to prioritize the health of the lower back, hips and lower extremities. These exercises are not designed to make your abdominals ‘pop out’ – that will come during the 29- week programs! (see abdominal program on next page)

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Abdominal Program Order

Exercise

Sets

Reps

Tempo

Rest

Notes

A

Air Bike Crunches

1-2

10-15

201

-

-

B

Janda Sit Up (wrists to knees)

1-2

10-15

201

-

-

C

Full Sit Ups

1-2

10-15

201

-

-

D

Lying Side Crunch

1-2

10-15

201

-

-

E

Supine Double Leg Raise

1-2

10-15

201

-

-

F

Alternating Toe Touch

1-2

10-15

201

-

-

G

Hip Thrusts

1-2

10-15

201

1-2 minutes and repeat

-

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***Bonus Tips • This is a continuous circuit which means you will move from exercise to exercise with zero rest. • Notice the tempo is quicker. Keep your body moving. • Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between sets. • Don’t be surprised if you feel like someone is ripping your stomach apart! This is a beautiful circuit of exercises and it kills. Your abs will be on fire! • Unless they are really sore, do this program every workout. It’s based on higher volume and no load so your abs will recover quickly.

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Priority #4 for UDT Improve Posture By Increasing Shoulder Stability

Personal deveolpment coaches say that it typically takes 21 days to create a new habit. If you have been faithful so far then you should be experiencing the fruits of your labor and you are almost complete your ‘automobile tune-up.’ In addition to stretching, strengthening and core work, you will add some shoulder stability work. Weak stabilizers on your shoulder can cause internal rotation of your shoulder joint and rounded shoulders – a combo that does not look pretty in a new suit or hot dress!

HOW DO YOU KNOW IF YOUR SHOULDERS NEED STABILITY? The majority of people will be able to answer this fairly easily if they have had previous shoulder injuries or if you fail to meet the test below:

INTERNALLY ROTATED SHOULDERS: Stand beside a mirror and look at your body with a side view. If you can see the top of your upper back in the mirror than you have internally rotated shoulders. Now face the mirror and take a look at the position that your thumbs are facing. If your thumbs are facing straight ahead then you’re golden. If your thumbs are pointed inward diagonally, slightly facing your thighs than you have mild internal rotation of the shoulder joint. If you look down and see your palm or thumb facing the wall behind you then you have severe internal shoulder rotation. Most likely you have done too much chest work (can be from driving the car, sitting at a desk, carrying laundry etc) and not enough pulling or external rotator work. Get ready for strengthening the external rotators of your shoulder and lots of strengthening the scapula (shoulder blades) to correct this problem. (see shoulder program following page)

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Shoulder Stability Program Order

Exercise

Sets

Reps

Tempo

Rest

Notes

A

Retractions

1-2

10-15

311

-

-

B

Reverse Fly with Tubing (dumbells optional)

1-2

10-15

311

-

-

C

External Rotation with tubing (dumbells optional)

1-2

10-15

311

-

-

D

Diagonal External Rotation with tubing (dumbells optional)

1-2

10-15

311

-

-

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E

Prone Dumbell Reverse Flys

1-2

10-15

311

1-2 minutes and repeat

-

***Bonus Tips • This is a continuous circuit which means you will move from exercise to exercise with zero rest. • Notice the tempo is slower because it is also injury prevention centered. Focus on SLOW and CONTROLLED. • Start with 1 set of 10 and build up to 2 sets of 15 with about a 1-2 minutes between sets. • Your goal is not to ‘work it’ but to simply ‘switch on’ the rotator cuff and external rotators so they are prepared to stabilize the shoulder area. • I suggest performing this mini routine prior to every one of your upper body workouts. They heavier you plan to lift the more beneficial this will be. In exchange for an extra 5 minutes of your workout, this mini routine will extend the lifespan of your shoulder joint so you can train hard and pain free!

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Priority #5 for UDT

Improve Functional Strength And Conditioning With Body Weight Exercises Introduce Body Weight Training: Alwyn Cosgrove preaches that, ‘you have no freaking business using a load if you can’t stabilize, control and move efficiently using only your body weight.’ I can’t agree more. I assume the majority of you reading this book are skinny guys so you have no excuse that your body weight is too much. No matter what your frame, body type, age or sex – body weight exercises should be the foundation of any training program. You can’t lift your own body weight? Tough! This phase has your name written all over it! Get ready to introduce lots of very functional based movements which include push-ups, chin-ups, pull-ups, handstand push-ups, dips, wall sits, one leg squats, one leg deadlifts, one leg back extensions, sit-ups, and a few others that might be new for you. You will notice that this workout can be done literally anywhere – at your gym, in your basement or at the mall :)

Body Weight Conditioning Program Order

Exercise

Sets

Time

Tempo

Rest

Notes

A

Standard Pushup

3

Mountain Climbers Burpees

3

High Knee Drill (running on the spot) Bodyweight Squats

3

Constant Speed Constant Speed Constant Speed Constant Speed

20 seconds 20 seconds 20 seconds 20 seconds

-

B

20 seconds 20 seconds 20 seconds 20 seconds

3

Constant Speed Constant Speed

20 seconds 20 seconds

-

Close Grip Chin Ups Bench Dip

20 seconds 20 seconds

Modified Pullup

3

20 seconds 20 seconds

Constant Speed Constant Speed

20 seconds 20 seconds

C D

E F G H

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3

3

3

-

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I

J K L M

Alternating Split Squat Jump Single Leg Hip Extnesion Bodyweight Reverse Lunge Single Leg Plank Raise Oblique Adductor Raise

3

20 seconds

Constant Speed

20 seconds

3

20 seconds

Constant Speed

20 seconds

3

20 seconds

Constant Speed

20 seconds

3

20 seconds

Constant Speed

20 seconds

3

20 seconds

Constant Speed

20 seconds

***Bonus Tips • This is a continuous circuit which means you will move from exercise to exercise. • You will require a stop watch that has a timer which beeps every 20 seconds and than breaks for 20 seconds. • Your goal is to perform as many reps as possible within 20 seconds and then move to the next exercise. You get 20 seconds rest between exercises. • Focus on using a faster tempo for this 20 seconds so you can get more and more reps within the 20 second time frame. • Feel free to improvise with this circuit if your fitness is really low. For example, you could group all of the upper body exercises together and all the lower body exercises together and perform them on separate days. • The secret to this circuit is INTENSITY. The order of exercises is not so important. The goal should be to perform AS MANY REPS AS POSSIBLE within each time frame. Your heart will be pumping and you will be sweating harder than when you do cardio – trust me! • Don’t be surprised if you feel light headed or really winded! As I said, this is also a conditioning program! Build up to 3 sets with with only 1 minute between sets. If 20 second intervals are not enough then build up to 30 seconds per exercise.

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Priority #6 for UDT

Decrease Lagging Body Parts With Advanced Intensity Techniques Introduce 1 and 1/2’s: An example would be on a leg extension; you would extend

your leg fully, pause, lower the leg half way, pause, extend your leg again, pause and return the weight to the bottom. This is one rep. This means that you will not be doing boring singles all the time. This is an excellent method for isolating the weakest range of a movement. Did I mention that these suckers burn like crazy?

Introduce 21’s: Yes, I know these are nothing new but have you done 21’s for more

than just biceps? Get ready to use 21’s on almost every muscle in your body. There are many ways to perform this movement but my favorite, which you will be using, is to do 7 half reps in the weakest half, followed immediately by 7 full reps, followed immediately by 7 half reps in the strongest half. Pause every time before you change direction to experience the full effect.

Introduce Slow Speed Methods: This does not involve a lot of weight but is excellent to ensure the working muscles are switched on. This will force your muscles to learn how to control the desired joint and ensure solid joint stability. My favorites are the lifting speeds 814, 613 and 515. For 814, this means you would take 8 seconds to lower the weight, pause for one second and then take 4 seconds to lift the weight. Of course you will be doing fewer reps.

Introduce Small Muscle Groups Prior To Large Muscle Groups: Sure, this

goes against what every personal training certification teaches and against Joe Weiders top training secrets but we are playing by a different set of rules. Ask yourself, how will your smaller and lagging body parts every catch up if you always train them at the end of the workout when your body is depleted of energy? How will your lagging parts no longer be the limiting factor in your strength gains if they are never given any priority? The obvious answer is that they will never keep up to the growth rate of your larger muscle groups which will lead to a plateau in your larger muscle groups as well. Now we have a serious problem!

MINIMIZE MUSCLE WEAKNESSES – This is a fun exercise. Grab a piece of paper and write down all your muscle groups and number them from weakest (or underdeveloped) to strongest.

I’m just guessing but you might note calves, abs, forearms, arms etc. These are the most popular muscle weaknesses because they are given lower volume and less priorwww.VinceDelMonteFitness.com

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ity than the major muscle groups like chest, back, shoulders and legs. Whatever the case there is a very simple principle we will follow for upside down training. The exercises you do first in the workout and first in the training week are the exercises that get the best effort, and therefore the best results. It is human nature to put one’s favorite exercises first in the week and first in the workout – year in and year out – and then wonder why muscle imbalances occur. Every time you do Upside Down Training, you will do your weak muscles first in the workout and first in the week. As said above, you will break some of the popular ‘bodybuilding laws’ such as ‘NEVER train a small muscle before a large muscle.’ Imagine how strong you will bench press after we specialize on your shoulder stabilizers and triceps for a few weeks. Imagine how strong your lat pulldown will be after we strengthen those stubborn forearms that are always giving out first. Imagine how strong your squat will be after we spend a few weeks strengthening your core and neglected glute muscles. Hopefully you are getting excited by seeing the bigger picture! You will notice smaller muscles such as your forearms, traps, biceps, triceps and calves getting more priority in volume and sequence during Upside Down Training.

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Priority #7 for UDT

Decrease Weak Angles Of A Muscle By Adjusting Training Technique **I would like to note that a nice handful of skinny guys also tend to have long limbs (not advantageous for lifting heavy weights) and would benefit from altering their technique on many exercises. Unfortunately, teaching how to alter these lifts is beyond the scope of the first edition of this book. Stay tuned, as I am in the process of devoting an entire chapter to analyzing lifting technique. For now, simply change the following.

MAKE THESE ADJUSTMENTS: SQUATS - aim to get your butt to literally touch the floor. Open your stance wider and point your toes outward. Only travel as low as you can while maintaining a flat back. Consider ‘front squats’ if your flexibility is pitiful.

BENCH PRESS – turn your elbows in (no flaring) to maintain emphasis on your shoul-

ders and triceps. If you have really long arms then leave 1-2 inches between your chest and the bar when lowering.

SHOULDER PRESS – have the dumbbells come below your shoulders on the way

down. If you have really long arms, only extend them ¾ of the way and do not waste energy pressing them all the way back over your head.

TRICEPS – lock out your elbow joint. BICEPS – fully extend your arm around your elbow joint. Always keep your palms facing upwards.

LAT PULLDOWN – fully allow your traps to elevate on the way up and make sure the bar touches your clavicle on the way down.

SEATED ROW – allow your shoulder blades to roll forward. Pull with your back and not with your arms.

HAM CURLS – your heels should touch your butt and fully extend. Keep your toes pointed. Suck your abs in like a vacuum to minimize any hip movement.

CALVE RAISES – let your heels touch the floor. When you believe you are the highest you can stand, stand up higher.

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ALWAYS DO ONE WARM-UP SET WITH A SUPER LIGHT WEIGHT TO ‘TRACE’ THE LINE OF MOVEMENT. Be prepared to use lighter weights with this form and be prepared to discover some new muscle tissue if you have being using limited range movements. It is your goal to stimulate as much muscle as possible and this will only be achieved by using a full range of motion.

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THE COMPLETE UPSIDE DOWN TRAINING PROGRAM: Sign up for a free account on the left hand side. You will assign yourself a username and password (different than the one that got you access to the customer log in page) and you will be able to refer to the entire program. The site includes exercise descriptions, 3D animated pictures and program notes. There is a section for you to track your workouts online and you are able to print off the workouts as well.

You can find this entire program at www.fitnessgenerator.com/getbuffed Sign up for a free account on the left hand side. You will assign yourself a username and password (different than the one that got you access to the customer log in page) and you will be able to refer to the entire program. The site includes exercise descriptions, 3D animated pictures and program notes. There is a section for you to track your workouts online and you are able to print off the workouts as well. Send me an email if you want your program to start on a specific day and I can do that manually for you. (see program on following pages)

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A – Lower Body Weight Training And Abdominals Order

Exercise

A1:A2: A3

Calf Tri Set:

B1:B2

1. Machine Seated Calf Raise 2.Standing Machine Calf Raise 3. Supine Calf Raise

Rest

3

15

311

-

3

15

311

-

3

15

311

60

2

12-15

311

-

2

12-15

311

60

2

20

311

-

2

20

311

60

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1 and 1/2’s

10 sec hold at the top of every 10th rep

2

12-15

311

-

2

12-15

311

60

Hip/Quad Super Set: 1. Back Extension 2. Single Leg RDL With DB

Notes

1

Inner/Outer Thigh Super Set: 1. Hip Abduction With Cable 2. Hip Adduction With Band (or cables)

E1:E2

Tempo

Hip/Quad Super Set: 1. Single Leg Hip Extension 2. One Leg Box Step Up

D1:D2

Rest

-

Hip/Quad Super Set: 1. Single Leg Curl (standing or lying) 2. Single Leg Leg Extension

C1:C2

Sets

2

12-15

515

-

2

12-15

515

60

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F1:F2

Hip/Quad Super Set: 1. DB Bulgarian Split Squat 2. Deadlift (trap bar or straight bar

G

Abdominal Circuit:

2

6-8

613

2

6-8

613

1-2

10-15

201

60

1-2 minutes and repeat

1. Air Bike Crunches 2. Janda Sit Ups 3. Full Sit Ups 4. Lying Side Crunch 5. Supine Double Leg Raise 6. AlternatingToe Touch 7.Hip Thrusts



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Workout B - Body Weight Conditioning Program Order

Exercise

Sets

Time

Tempo

Rest

Notes

A

Standard Pushup

3

20 seconds

Constant Speed

20 seconds

-

B

Mountain Climbers

3

20 seconds

Constant Speed

20 seconds

-

C

Burpees

3

20 seconds

Constant Speed

20 seconds

-

D

High Knee Drill

3

20 seconds

Constant Speed

20 seconds

-

(running on the spot) E

Bodyweight Squats

3

20 seconds

Constant Speed

20 seconds

-

F

Close Grip Chin Ups

3

20 seconds

Constant Speed

20 seconds

-

G

Bench Dip

3

20 seconds

Constant Speed

20 seconds

-

H

Modified Pullup

3

20 seconds

Constant Speed

20 seconds

-

I

Alternating Split Squat Jump Single Leg Hip Extnesion

3

20 seconds

Constant Speed

20 seconds

-

3

20 seconds

Constant Speed

20 seconds

-

K

Bodyweight Reverse Lunge

3

20 seconds

Constant Speed

20 seconds

-

L

Single Leg Plank Raise

3

20 seconds

Constant Speed

20 seconds

-

M

Oblique Adductor Raise

3

20 seconds

Constant Speed

20 seconds

-

J

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Workout C – Upper Body Weight Training And Abdominals Order

Exercise

A1:A2

Trap Super Set: 1. Shrug (barbell) 2. DB Shrug

B1:B2

Rest

Notes -

2

20

311

-

2

20

311

60

2

20

311

-

2

20

311

60

2

12-15

311

-

2

12-15

311

60

Tricep Super Set: 1. Supine Close Grip Bench Press 2. Reverse Grip Pressdown

E1:E2

Tempo

-

Bicep Super Set: 1. Supinated Incline Bicep Curls 2. Reverse Barbell Curls

D1:D2

Rest

Forearm Super Set: 1. Seated Barbell Wrist Curl 2. Seated Barbell Reverse Curl

C1:C2

Sets

2

12-15

311

-

2

12-15

311

60

Shoulder Super Set: 1 .Lying Dumbbell Lateral Raise 2. Lateral Raises (w/plates) (standing or seated)

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1 and 1/2’s

1 and 1/2’s

1 and 1/2’s 2

12-15

311

-

2

12-15

311

60

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F1:F2

Back Super Set: 1. Close Grip Pulldown 2. Pullovers

G1:G2

21’s

311

-

2

12-15

311

60

2

21’s

311

-

2

12-15

311

60

1-2

10-15

201

1-2 minutes and repeat

1 and 1/2’s for pullovers

Chest Super Set: 1. Incline DB Chest Press 2. Dumbell Fly

H

2

Abdominal Circuit:

1 and 1/2’s for chest flys

8. Air Bike Crunches 9. Janda Sit Ups 10. Full Sit Ups 11. Lying Side Crunch 12. Supine Double Leg Raise 13.Alternating Toe Touch 14. Hip Thrusts

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Workout D - Body Weight Conditioning Program Order

Exercise

Sets

Time

Tempo

Rest

Notes

A

Standard Pushup

3

20 seconds

Constant Speed

20 seconds

-

B

Mountain Climbers

3

20 seconds

Constant Speed

20 seconds

-

C

Burpees

3

20 seconds

Constant Speed

20 seconds

-

D

High Knee Drill

3

20 seconds

Constant Speed

20 seconds

-

(running on the spot) E

Bodyweight Squats

3

20 seconds

Constant Speed

20 seconds

-

F

Close Grip Chin Ups

3

20 seconds

Constant Speed

20 seconds

-

G

Bench Dip

3

20 seconds

Constant Speed

20 seconds

-

H

Modified Pullup

3

20 seconds

Constant Speed

20 seconds

-

I

Alternating Split Squat Jump Single Leg Hip Extnesion

3

20 seconds

Constant Speed

20 seconds

-

3

20 seconds

Constant Speed

20 seconds

-

K

Bodyweight Reverse Lunge

3

20 seconds

Constant Speed

20 seconds

-

L

Single Leg Plank Raise

3

20 seconds

Constant Speed

20 seconds

-

J



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***Bonus Tips • Ideally this program should be done on Monday, Tuesday, Thursday and Saturday or Tuesday, Wednesday, Friday and Sunday. Notice the pattern. • You might be unusually sore after the first few workouts. Your body will tell you if you clearly over did it however a little bit of muscle soreness is not a bad thing. Train right through it and you might find the body weight workouts actually help loosen you up. • Incorporate the flexibility training either before or after the workout. If you find this drags the workout well past your time limits then do the flexibility training on it’s own day. • Feel free to incorporate the shoulder stability program at least 2 x a week BEFORE the body weight conditioning program. • 5-10 minutes of easy cardio is recommended before each workout. • Use the first and second week to get familiar with the new tempos and for choosing the appropriate work loads. You should be hitting failure within the given rep ranges. As you get familiar with the program, increase the weights and intensity of the workout. • Don’t be surprised if you feel beat up after some of these workouts. I’ve given you a program I’m confident you have not experienced before. It will take some time for your body to condition it self. I have recommended at least 4 weeks on Upside Down Training but you are free to do it for up to 6 weeks as well and you are free to come back to Upside Down Training every few months.

Conclusion There you go – 30 days of step-by-step action steps. This next 30 days is an excellent opportunity to start putting your body back into alignment, decrease the aging process and regain your confidence. The ultimate goal is getting you walking tall without even thinking about it. How will you do this? Be dedicating the next 30 days, one week a time, to the steps outlined in this bonus report. Aside from the outward benefits of aligning your ‘outer-body’, you will create a better ‘inner-body’ to be proud of.

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