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Bodyweight Exercise Revolution

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Bodyweight Blueprint For Fat Loss - Program Manual

Introduction
In December 2008 we released an ebook called Bodyweight Exercise Revolution (BER)an
application of our Coach Scott Sonnons groundbreaking 4x7 method of training
periodization applied to the uniquely effective movements of CST bodyweight exercise.
Heartfelt emails and glowing testimonials began to pour in, stories of personal
transformation, praise for the clarity of the program and how easy it was to follow, and the
mails continue to this day.
We listened carefully to those messages from our readers, and we also paid attention to their
questions: the things they struggled with, directions which may have been unclear,
movements they couldnt quite accomplish. We kept what was best about BER and we made
our next program even more plug and play, incorporating not just a fully illustrated program
manual with video clips and exercise breakdowns, but also detailed program guides with a
page for every day of the training cycle: a pre-formatted training journal complete with tips,
inspirational quotes, charts to fill in your numbers, and space to write your observations and
notes. Youre reading the first module of that ebook now.
The most popular program from the BER bookthe one most people started with and the
one they kept coming back towas the Fat Loss program. In an age when most of us live
sedentary lives and pursue sedentary careers, shedding excess pounds is a common
concern. Weve made that goal the focus of this new program, and weve expanded it. Were
pleased to present this dedicated 3 month Bodyweight Blueprint for Fat Loss plan.
Each phase of this three part program is designed to transform your body into a more
efficient fat burning machine.
In Phase One well seek to build a gas tank of lean muscle, and well start filling it with fuel in
the form of metabolic conditioning circuits designed to ramp up your fat burning engine. This
first 28-day cycle follows the 4x7 model of periodization, so if youre a fan of BER youll love
this.

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Phase Two is designed to further buildbut more importantly to consolidatelean muscle
mass through a hypertrophy phase. What does this mean? In Phase One we began to build
the architecture of your gas tank by adding lean muscle mass, and we started to top it up
with fuel in the form of metabolic conditioning circuits to fire up your fat burning engine.
Phase Two builds on that by shifting the focus to hypertrophy so we can finish putting that
structure in place, and we consolidate those gains so we dont see any regression. Were
taking a break from the 4x7 model during this three week interlude, but well come back to it
for the big finish.
Phase Three brings the gains of the prior two stages together and builds to an incredibly
intense peak. Youve built the basic
infrastructure in Phase One and
youve consolidated that structure
(while also making it functional) in
Phase Two. Now youre fully prepared
to work like you never have before.
Phase Three shows you how to put
your newly built structure through the
ringer, firing up your internal fat
burning furnace to the intensity of a
blowtorch.

If you couldnt care less


about the geek talk, simply
avert your eyes.

Each individual program presented in these e-books includes several levels of sophistication.
Whether youre a complete beginner or an experienced athlete, you will be able to benefit
from these programs by choosing the level of movement difficulty that challenges you. All of
the exercises are illustrated with step by step photos, and each program has an
accompanying video clip for each circuit so you can see each one in motion.

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How to use this book
For those of you who like to know how and why things work, weve included two chapters on
the theory behind the program. We believe the design is rather elegant, and we hope you
think so too.
If you couldnt care less about the geek talk, simply avert your eyes. Skip the first two
chapters and go right to Chapter 3the directions for how to get started with your 3 month
plan.
Good luck!

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Chapter One
The Ghost in the Machinethe Theoretical Underpinnings of this Program
The Training Hierarchy Pyramid (THP) was created by our Coach Scott Sonnon as part of
the Circular Strength Training (CST) Head Coach educational curriculum. Mastery of this
model requires years of study, and in-depth practical experience with several other
theoretical models that interact with it. At Head Coach level it really does become an art
form. In this Bodyweight Blueprint for Fat Loss ebook were simply going to introduce you to
the THP in order to orient you. This glimpse beneath the hood into the working parts will
also give you a very clear sense of just how much depth this program involves.
The Training Hierarchy Pyramid is just one of the theoretical models at play in Bodyweight
Blueprint for Fat Loss. You can think of it as the master template that organizes all the other
work. If the CST 3 Ring approach is the micro (the approach which governs each individual
workout), and the 4x7 periodization is the medium view (the approach which governs each
one-month microcycle), the Training Hierarchy Pyramid is the macro viewit determines
how each of the nested one-month micro-cycles coordinate and build upon each other to
spiral up to one overarching end goal.
Well look at each of these models in turn. Lets start at the top and work our way down.
The Big Picturethe Training Hierarchy Pyramid Model
Any periodization model is a map for navigating the sometimes confusing waters of program
design. It guides us to our destination by the most direct route possible, while avoiding the
dangerous shoals of inefficiency, distraction, and injury.
Adaptation or progression in your training program happens from general to specific, gross
to fine, and simple to complex. Coach Sonnon would add that it also happens from physical
to psychic. Hes not referring to supernatural powers (sorry!), but rather to the mental and

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emotional component of training: flow state, which preincorporates mental toughness
training. We wont be dealing with this level in our current discussion. Suffice it to say that
mental toughness training is indeed built into the program design.
Theres no such thing as general fitness, the popularity of current grab-bag approaches
notwithstanding. Youre always getting fit for something, and so a goal is necessary in order
to orient your efforts. When you reach that goal, its time to cycle back to the basics again,
but with a new goal in mind and from a higher level of mastery. You cant hang out at the
peak indefinitely. That only leads to imbalance and eventual injury. But thanks to the THP
methodology, you can always be on target for new peaks, and youll always feel in peak
condition.
When we think of moving from general to specific, were thinking most often in terms of a
skill. Moving from the basic quad press to quad hops to clapping quad hops, for example. Or
to use a non-CST exercise, moving from bodyweight squats to box jump squats to lateral
box jump squats. In each case youre first building work capacity by causing your body to
adapt to the simplest version of the movement with volume or duration. You then increase
the level of perceived difficulty by increasing the movement sophisticationthis is a hallmark
of CST training. Its fine to develop large amounts of strength and endurance in the isolated
lab of your training, but if you cant express that strength or endurance in real-world tasks the
hard work youre doing cant be applied in your day to day life.
But I Only Want to Lose FatHow Does This Apply to Me?
Thats an excellent question. If youre not an athlete and youre not training up to master a
specific movement set, skill, or athletic endeavour, how does all this progression stuff benefit
you?
The answer may startle youand we hope it startles some of our colleagues, because we
believe it applies the THP model in a rather original way.
The Bodyweight Blueprint for Fat Loss program isnt focused on building toward a skill set or
periodizing toward a specific event as a goal. Rather, the goal were periodizing toward is a

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specific state. Our target activity is fat loss. Each phase of this three part program is
designed to transform your body into a more efficient fat burning machine.
Youre probably wondering how exactly we intend to do that. And well tell you. But first you
have to understand the basic stages of the Training Hierarchy Pyramid.
The Training Hierarchy Pyramid Explained

As you can see, the pyramid builds from a broad base to the
narrow peak of your goal. Our 3-month program will follow that
process as well.
Here are some general definitions to give you a sense of whats
involved in each level of the pyramid. Well first describe what each
level of the THP is, and then well explain how our 3-month fat loss
plan fits into it.
General Physical Preparedness (GPP) is the level at which we
seek to develop the particular energy system to be used. Another
term for this is Work Capacity. Its here that we build the broad
base which will support our efforts toward a specific goal.
Another way to look at GPP is as the energetic level. We have to
identify our purposewhat we want to be fit forand then select
the target energy system and the simple, general, gross motor needs. Think of this as your
gas tank. We first need to build that gas tank, the structure which will hold the fuel that will
feed your fat burning fire.
In our 3-month plan, thats the job of Phase One. Your gas tankyour fat burning structure,
in other wordsis lean muscle mass. That lean muscle tissue will allow you to burn fat at an

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accelerated rate. At this stage, well seek to build a gas tank of lean muscle, and well start
filling it with fuel in the form of metabolic conditioning circuits designed to ramp up your
engine.
Dont worry if you dont understand what a metabolic conditioning circuit is. These terms will
be explained further on in the theory section. The important thing to understand for now is
how well be moving up the THP over the course of 3 months.
Specific Physical Preparedness (SPP) is the level at which we sophisticate our GPP work
to develop the range and depth of the skills were preparing. Its also at this level that we
train slightly outside the scope of our intended activity to provide a safety valve for when
movement deviates from the expected. Another term for this is Work Sophistication. This is
where we tweak our GPP preparations in the direction of our intended goal.
SPP is normally the realm of functional fitness. Force has direction and magnitude. Think of
the differences between a bench press and a medicine ball toss against a wall. At the SPP
level, were looking to tweak the movements from the GPP level so they more closely match
the range and depth of our target skills. This is a little more obvious when thinking in terms of
a sport, but in our case were targeting a specific state.
In our 3-month plan, Phase Two is designed to further buildbut more importantly to
consolidatelean muscle mass through a hypertrophy phase. What does this mean? In
Phase One we began to build the architecture of your gas tank by adding lean muscle mass,
and we started to top it up with fuel in the form of metabolic conditioning circuits to fire up
your fat burning engine. Phase Two builds on that by shifting the focus to hypertrophy so we
can finish putting that structure in place, and we consolidate those gains so we dont see any
regression. For the purpose of our program, were defining regression as the point at which
our movement toward the fat burning state deviates from expected ranges. Were building a
buffer zone to keep us where we want to bein that high-performance middle road.
Were increasing the rate of hypertrophy in this phase by using an isometric-based protocol.
Because those movements alone would be less sophisticated than what we used in the

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GPP phase, were also applying a specific Prasara yoga flow designed to translate that
strength into functional movement ability, while at the same time compensating for the high
tension of the isometric work.
Specific Skill Preparedness (SSP) is the level at which we deconstruct the target skill into
its elementary motor components, their practice, and the practice of the movements between
these components. This is also referred to as Specificity, or the coordinative phase. The
coordinative phase deals with physical masterywhat dancers call grace, speakers call
poise and gymnasts call body flow. If you were targeting a specific skill set or an athletic
competition, you would focus on
shaving away inefficiencies
while shoring up any remaining
small deficiencies.

By the time you complete


Phase Three, your body will be
a fat burning machine.

In our 3-month plan, Phase


Three brings the gains of the
prior two stages together to build
to an incredibly intense peak.
Yo u v e b u i l t t h e b a s i c
infrastructure in Phase One and
youve consolidated that structure (while also making it functional) in Phase Two. Now youre
fully prepared to work like you never have before. Phase Three shows you how to put your
newly built structure through the ringer, firing up your internal fat burning furnace. By the time
you complete Phase Three, your body will be a fat burning machine with the efficiency of a
smelter.
A brief note on the Mental and Emotional Preparedness (MEP) level of the pyramid. We
wont be singling out MEP as a separate aspect of our 3-month programrather, mental and
emotional training is woven specifically into every circuit that you do. This isnt something
esoteric, involving guided visualization or hypnosis. It must be built through the gateway of
the physical. The mental aspect of MEP deals with building mental toughness: the

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toughness to concentrate on completing your target goal regardless of the external and
internal noise which attempts to distract you from that goal. The emotional aspect of MEP
deals with building emotional control: the ability to remain focused when every conceivable
hot button in your personality is pushed to over-arouse you and send you spinning off track.
Youll encounter each of these demons as you work your way through Bodyweight Blueprint
for Fat Loss. Weve crafted the program manuals with this in mind. Just plug and play and
stick to the plan as writtenwell do the rest.
So there you have it. The Training Hierarchy Pyramid model of periodization. Its the big
picture theory that the entire 3-month Fat Loss plan is structured on.
Well now zoom in by one level of magnitude and take a look at how each month will be
cycled.

The Middle Viewthe 4x7 Model


The THP model forms the outline of the program, but it isnt the only sport science lens were
applying. This 3-month program is made up of three nested one-month microcycles. Phases
One and Three follow the 4x7 model of periodization, while Phase Two (the consolidation
phase) follows a more traditional three times per week plan.
So what is 4x7?
This groundbreaking model was developed by Scott Sonnon, based on his decades of
experience in training elite athletes. The 4x7 formula is all about balancing work and
recovery in a precise fashion that taps into and harnesses your bodys natural rhythms.
Perhaps orchestrating work and recovery might be a better image, because your output and
gains really do swell and ebb, coming to a resounding crescendo at the end of the 28-days.
Whatever you want to call it, the 4 in 4x7 refers to that balancing. Its the template that
dominates your day to day work.

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Four distinct yet integrated programs are cycled seven times to reach the total of 28 days. In
addition to the actual work days, this allows you to incorporate active recovery to promote
rapid adaptation and injury-free progress. Youre also incorporating compensatory
movements to balance your growth and to remove the parking brake from your output and
mobility. This is one of the greatest secrets behind the incredible rate of progress harnessed
by the 4x7 method.
Well explain exactly how the 4 days (No Intensity, Low Intensity, Moderate Intensity and
High Intensity) work later in the program manual, and well also provide an explanation of the
CST Intuitive Training protocol, which youll need to master in order to take full advantage of
these training cycles. For now, its enough to know that the first and third months of your
program will each be governed by this very precise periodization model.

Four distinct yet integrated


programs are cycled seven
times.

For an in depth explanation of the


science behind the 4x7 model,
please see either our Bodyweight
Exercise Revolution ebook, or
Coach Sonnons 4x7: The Magic in
the Mundane DVD.

The Micro ViewThe CST 3 Ring Approach


The tri-ring approach of CST allows you to balance work and recovery within each training
session (just as 4x7 applies that balance to the larger microcycle in order to precisely target
peak performance). Each of your workouts under our 3-month plan will cycle through: a joint
mobility warm up, a work phase of intense bodyweight exercise, and a Prasara yoga
compensatory cool down. Well take a brief look at each of these phases and explain why
theyre so important to your fat loss goals.
The joint mobility warm upa specific application of CSTs groundbreaking Intu-Flow
programis designed to prime each of your joints for work by moving them through their full,

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healthy range of motion. This helps to lubricate the joint capsule by flooding it with synovial
fluid, which also feeds those tissues with nutrition (we need to do this for our health,
because the only joint which receives blood flow without movement after puberty is the jaw
ironically the one we move most). This nutritive aspect of Intu-Flow will be of key importance
to you not just on your work days, but also on your recovery days. Itll help you ship allimportant nutrition to where its needed in your body in order to rebuild from exercise, and itll
also help you ship out the waste products of exercise that accumulate in your joints and
muscles. This means youll recover from training at an accelerated rate, so youre ready to
work again sooner. That translates to less time towards your fat loss goal.
The work phase applies cutting-edge CST bodyweight exercises that will improve your
movement capabilities, strengthen your body in the most functional manner possible, and
push you to your limits faster than any other method. It will also be the most fun youve ever
had working out. These arent your grandfathers robotic calisthenics! Think instead of the
grace of an acrobat or a dancerwith the exception that these skills will be accessible
to anyone of any entry-level of fitness, thanks to the incrementally sophisticating
nature of CST. Further, youll be able to do it in your home or hotel room,
with a minimal amount of space, and with no equipment.
The Prasara yoga compensatory cool down is, as the phrase
suggests, designed to compensate for the work you just did.
The latest cutting edge research in the field of biotensegrity
demonstrates that, rather than being composed of separate muscles whose
actions can be isolated (as prior versions of anatomical theory believed), the body is
composed of chains of tension along which we sling force. We put tension into the system
when we exercise, and we need to release that tension in order to speed our recovery and
restore our bodies to the optimum healthy balance. Unless you do this, youll be performing
as though you were driving with the parking brake on, and this habitual tension will only
worsen over time. Our Prasara yoga cool down is specifically designed to target the tension
chains we loaded in the work phase of our program.

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This is of course just an overview of the 3 Rings of CST, but it should give you a sense of
how and why they fit together into your 3 month fat loss plan. For more in-depth information
on each of the 3 Rings, please see the following sources:
Intu-Flow joint mobility
CST bodyweight exercise
Prasara yoga

Conclusion
So there you have it. Three nested layers of the most cutting-edge sport science theory, all
united beneath the organizing principle of the CST Training Hierarchy Pyramid.
The good news is that we included this outline for entertainment purposes onlyyou dont
have to understand the theory to make Bodyweight Blueprint for Fat Loss work for you.
Thats our job! On the contrary, weve made it ridiculously easy for you to simply plug and
play.
The next section of the manual will show you how.

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Chapter Two
Concepts and Principles
Before we get to the programs, there are a few concepts and principles you should
familiarize yourself with. Well be referring to them at different points throughout the book,
and each will come into play at some point in the actual training circuits.
You can read through the entire chapter if youre interested in the theory behind the program,
or you can simply use this section as a glossary for when you encounter unfamiliar terms in
the text of the program chapters. Weve organized the entries alphabetically for ease of use.

CST Metcon Principles


Metcon stands for metabolic conditioning, a form of High Intensity Interval Training which
well be applying in many of our fat loss circuits.
Contrary to what mainstream fitness has been saying for decades, steady state aerobic
training (such as long slow distance running) is not the most direct route to fat loss. Its true
that moderate intensity, steady state exercise uses primarily fat oxidation as fuel, but that
isnt the total picture.
In a study done to compare the fat burning benefits of traditional cardio training and high
intensity intervals, two groups were assigned different training regimens. Group A performed
the regular moderate intensity cardio regime (ex. jogging or bicycling) for 20 weeks, and
Group B performed a high intensity interval training routine for 15 weeks. The results of each
group were recorded. Group B lost nine times more fat than Group Aand in 5 weeks less!
Why does Metcon style training burn more fat than moderate intensity cardio training?
Simply put, after you finish your Metcon training session your metabolism explodes and

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burns a pile of calories. Those calories are being burned because your body must recover
from the intense workout you just exposed it to. Contrary to what you might expect, you burn
the most fat after your workoutnot during your workout.
In addition to these benefits, Metcon training is fast! One of the best things about it is that
you no longer have to spend 30 minutes to an hour jogging your life away on a treadmill.

CST Value Hierarchy


Circular Strength Training is unique among fitness systems in offering a complete healthfirst approach. Every system embodies a hierarchy of valueswhether they realize it or not.
These assumptions are deeply embedded in the way they view exercise, and they are
expressed in that systems approach to training.
The CST value hierarchy looks like this:
1) Health
2) Mobility
3) Function
4) Attributes
5) Physique
Other systems place Function (attributes like strength, endurance or speed) first, valuing
those things over and often at the expense of health. The bodybuilding approach values
Physique first, and many people are willing to do anything, including practices like shooting
steroids or crash dieting, for the instant reward of a magazine cover body. That may work in
the short term, but the short term can be shorter than you think
By placing other values above health, these systems often undertake practices which
damage health and which necessarily short-circuit their own stated goals.

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Everything in CST builds off of and leads back to our health-first approach. As a result,
CST will get you the Function and Physique that you seek faster, and itll keep you there
longerwithout compromising your health and longevity.
In Bodyweight Blueprint for Fat Loss, we hold improved health as our highest goal. Thats
what the program is aiming for. Along the way, well improve your mobility (through our IntuFlow and Prasara sessions), well improve function (youll get better at executing complex
movements thanks to CSTs approach to movement sophistication), your attributes will
skyrocket (youll build greater strength, endurance, etc during the work phase of the
circuits), and of course youll add muscle and melt fat, totally altering your physique. But
these things are all byproducts which cascade downward through the CST Value Hierarchy
as you set out to improve your health.

Increasing Sophistication
Increasing movement sophistication is a hallmark of Circular Strength Training.
Fitness 101 tells us that we cause adaptation in the body by introducing novel demands.
This is referred to as the SAID principlespecific adaptation to imposed demands. There
are a number of ways to elicit this desirable adaptation, but most exercise systems
manipulate the variables of weight, reps, sets, and duration. You can also
compress the rest time between sets to increase the rate at which your body
recovers from bursts of effort.
CST, while using each of these approaches, is unique in that it focuses on
manipulating the variable of movement sophistication. This taxes the body
and causes adaptation just like adding weight or sets does. But this
approach doesn't just result in better conditioning or more strength. You get
better at assimilating new skills more rapidly. Your body becomes capable of
executing more complex movements with ease. You develop your attributes
(strength, endurance, etc) in all dimensions. In other words, you become more capable of

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undertaking any endeavour, whether in sport or life. Your workout progress also becomes
sustainable and perpetual.
Youll see this principle expressed in Bodyweight Blueprint for Fat Loss within each of the
individual exercise circuits. Each circuit in the program comes with three levels of movement
sophistication, making them completely accessible to beginners while also challenging elite
athletes. Simply begin at the level of movement sophistication that causes you to hit the
target effort numbers for that day, and bump up a level of movement sophistication when
your current level gets too easy.

Intuitive Training Protocol


How much is a lot? How tough is tough? What might be considered a difficult session for a
sedentary person would be a walk in the park for an elite athlete, and what an elite athlete
considers low intensity might be beyond extreme for the average person. How do you
determine low or high intensity when its all so subjective?
The CST Intuitive Training Protocol allows you to develop the ability to accurately
differentiate form, exertion and discomfort, and you can then use this as a determinant factor
in progressive resistance. By learning to quantify the subjective you give yourself an
immediate sense of where you stand, and you create a clear gauge of your progress.
In order to make this tool work for you, you must first learn how to use it. That takes a bit of
diligence in the beginning. By journaling your training and by rating these three variables you
will come to a better understanding of your body and you will calibrate your instrument. The
skill of rating your performance becomes more finely honed with each use, until eventually
you barely have to think about it. But you will have to think about it in the beginning.
These are the three variables you will rate after each training session:

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Rate of Perceived Exertion (RPE): the subjective evaluation of your effort on a scale of 1 to
10, 10 being the hardest youve ever worked.
Rate of Perceived Discomfort (RPD): the subjective evaluation of your pain level on a scale
of 1 to 10, 10 being the worst pain youve ever experienced.
Rate of Perceived Technique (RPT): the subjective evaluation of your mechanical
performance on a scale of 1 to 10, with 10 being the best possible form in that exercise.
If your technique is high enough (greater than or equal to 8) and your discomfort is low
enough (less than or equal to 3) you can
hold even an exertion level of 10 for as long
as your stamina, strength and endurance
allow.

As fatigue takes over,


your technique begins
to deteriorate.

But your stamina, strength and endurance


diminish as you start to hit the wall. As
fatigue takes over, your technique begins to
deteriorate. Without that technique you no
longer have the channel to safely harness
the fluid forces of your effort, and discomfort
increases. As discomfort increases, the potential for injury also increases, and so on down
the spiral. Your goal is to ride that edge of high output, high quality technique, and to stop
when youve tipped the balance into deteriorating form. Youre playing a game of balancing
between your output and whats being lost as leakage to poor technique.
In addition to the potential, even the likelihood, of injury, poor technique is also repeatable.
Its a fundamental aspect of the Law of Conditioning: whatever you repeat you are making
repeatable, whether you want to or not. The greatest efficiency lies in knowing how to
precisely gauge your form so that you stop before you begin to groove poor technique.
As a general guideline, when you can sustain an RPT of equal to or greater than 8, an RPD
of less than or equal to 3, and an RPE of equal to or greater than 6 over the course of 3

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sessions, its time to increase a variable: frequency, intensity, speed, density, volume,
complexity, etc.
Each of the four days in a 4x7 training cycle includes specific guidelines that you should be
aiming for with each of these variables. Weve also precisely calculated exactly which
variable to change, and by how much, when it comes time to move on. Directions for using
4x7 are clearly outlined in the program manual for the Phase 1 and Phase 3 circuits. All you
have to do is rate your performance in terms of the Intuitive Training Protocol and plug and
play the program. Weve taken care of the rest.

Repetition Tempo
Tempo refers to the time it takes to execute different portions of a repetition.A repetition can
be broken down into the lowering phase (eccentric), a rest pause (often the point at which
youre supporting the weight on structure at full lockout), and the overcoming phase
(concentric).
Repetition tempo is typically written out like this: 4-0-1-0. Lets apply this to a common
bodyweight example, the push up. In this example, one rep of the push up takes 4 counts in
the lowering phase, no pause in the bottom position, 1 count in the overcoming (pressing)
phase and no pause at the top in full lockout before continuing into the lowering phase of the
next repetition. A pushup done according to this repetition tempo would take about 5
seconds to perform. If you did ten reps you would be doing a set of approximately 50
seconds.
The problem with repetition tempo is that most people grossly misjudge their counts. We
prefer to use the Time Under Tension method (and a stopwatch or timer) to regulate our
sessions. See Time Under Tension below for further info.

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Supersets and Circuits
Supersets combine two or more exercises with similar motions to maximize the amount of
work done in a given period of time. The exercises are performed with no rest period
between them.
If youve ever trained in a gym, you probably did some variation of bodybuiling-style training
simply because its still the most prevalent approach used in most training facilities. If so,
youre probably already familiar with push-pull supersets. Push-pull supersets are similar to
regular supersets, but the exercises are chosen to work opposing muscle groups. To stay
with the bodybuilding example, typical supersets might involve biceps curls and triceps
pushdown, shoulder press and lat pulldown, or bench press and wide grip rows. One of the
advantages of training in this way is that you can work one muscle group while the group
you worked before it is recovering, therefore cramming more training into the shortest
amount of time.
In Bodyweight Blueprint for Fat Loss well be using supersets in Phase Two.
A circuit is one time through all the prescribed exercises in a program. The time between
exercises within a circuit is short, often involving immediate movement to the next exercise
until one full circuit has been completed. When youve completed one circuit of that group of
movements, youll rest for the prescribed amount of time and then start at the first exercise
again for another circuit.
In Bodyweight Blueprint for Fat Loss, all of the Metcon workouts will involve circuit training.

Time Under Tension


Muscle only knows time. It doesnt know repetition number. It doesnt know sets. It knows
how long and how hard it has to contract. This is typically referred to as time under
tension (TUT).

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However, in the average gym, personal trainers typically use a generic chart when they
design a clients programa memorized list of generalized goals matched to repetition
volume:
Strength: 1-5 repetitions
Hypertrophy (growth): 8-12 repetitions
Endurance: 25-50 repetitions
Cardio: 100+ repetitions
The problem with specifying general set/rep numbers is that people tend to rush through
them in order to get it over with and move on to the next exercise. They think the numbers
are important, when its actually the quality of work that should take precedence. As a result,
they dont hit the ideal target range of their goal. TUT removes impatience from the equation,
because youre using the clock to keep you honest.
This is the breakdown of TUT well be using in Bodyweight Blueprint for Fat Loss:
Strength: 1-5 repetitions X 4 seconds = approximately 15 seconds
Hypertrophy: 8-12 repetitions = approx. 30 seconds
Endurance: 25-50 repetitions = approx. 1-2 minutes
Cardio: 100+ repetitions = approx. 5-35 minutes
Youll find it much easier to time yourself than to count reps. And because youre allowing the
clock to tell you when to begin and end, you can focus 100% of your attention on the actual
performance of the movement, pushing yourself sufficiently to cause adaptation to be
stimulated.
Thats it for the theory! The next section of the manual will explain exactly what you need to
do to get started.

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Chapter Three - Getting Started


Getting started with the training portion of Bodyweight Blueprint for Fat Loss is as simple as
following these steps:
Read Chapter Four of this Program Manual.
Pick up the Phase One Implementation Guide and follow it step by step to the end.
Read Chapter Five of this Program Manual.
Pick up the Phase Two Implementation Guide and follow it step by step to the end.
Read Chapter Six of this Program Manual.
Pick up the Phase Three Implementation Guide and follow it step by step to the end.
Thats it!
When youve worked through all six of these steps, youre finished the program!
Congratulations! We hope youve created a whole new you.

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Chapter Four
Phase 1 - Metabolize
In Phase 1 we focus on stimulating lean muscle growth while burning fat. Many programs
claim to do this. What makes Bodyweight Blueprint for Fat Loss so specialbeyond the fact
that it uses solely bodyweight exerciseis our application of CSTs principle of increasing
movement sophistication, nestled within Coach Sonnons 4x7 protocol.
If you dont understand these terms, take a few minutes to go back to chapters one and two
and review the relevant theory. We wont cover the design of 4x7 in this chapter. Well only
cover the specific directions for putting it to use in this phase of the program.
Phase One Action Plan
The work portion of Phase One is split into a Moderate Intensity day devoted to stimulating
muscular development and a High Intensity day devoted to Metabolic Conditioning.
The Moderate Intensity strength session uses what we call a Staggered Set, which strings
four bodyweight exercises together with a short rest between each. By the time you return to
the first exercise in the next Staggered Set, youll be sufficiently rested to perform that
exercise again. This allows you to be efficient with your time, and it also causes greater
metabolic stimulationin other words, it keeps the fat burning longer and stronger.
The High Intensity sessions are made up of intense circuit exercises done without rest
between them. Each exercise has been selected to recruit the greatest amount of full-body
effort in order to get the heart, lungs and fat burning machine working at full tilt.
In the final push of Phase One, these strength and conditioning circuits are combined into a
single Hybrid circuit that requires you to apply all the attributes you developed in the program
so far.

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Why it works
Putting muscle tissue under tension for varying amounts of time causes different specific
adaptations. Our goal on the Moderate Intensity day is to target a movement duration of
45-70 seconds, the zone shown to be most effective for muscle growth. In order to hit that
target, you should be moving at a Repetition Tempo of 4-1-1-1 (see explanation on page
18/). This tempo is ideal for muscular hypertrophy.
The High Intensity session is designed to deplete muscle fuel and maximize fat burning.
Metabolic Conditioning (MetCon) is a blanket term used to describe the approach well be
taking. As discussed in the theory section of this manual, MetCon circuits tax our energy
producing systems at a high level of intensity. One reason this method is so good at
shedding fat is that it depletes the fuel your muscles like to stock up on: glycogen. This kind
of training uses up a lot of that fuel and forces your body to turn to fat as a back-up source.
Weve organized these MetCon sessions so youll also benefit from a hormonal response
referred to as EPOC (Excess Post-exercise Oxygen Consumption), which will kick your body
into a prolonged fat burning state that can last for up to 3 days after a session. Training at
this high level of intensity also tends to blunt appetitean important component of any fat
loss regime.
The Hybrid routine that kicks in during the second half of Phase One forces you to once
again adapt to a new training stimulus, which will reinforce all the factors weve already
discussed. But the true magic here is in how the Hybrid routine augments the sophistication
of your movement patterns. By combining elements of the first two sessions into a new, more
complex sequence of movements, youre developing the timing and coordination that leads
to long term health, longevity and continued fat loss.
How To Do The Program
The 4x7 method of periodization takes a 4 day pattern of work and recovery and cycles
through it 7 times, for a total of 28 days.

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The 4 day pattern is: No Intensity, Low Intensity, Moderate Intensity, and High Intensity.
You will begin with the No Intensity Day.
No Intensity Day
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower
Follow along with the Intu-Flow sequence included in the program.
(Provide file name)
Low Intensity Day
RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower
Follow along with the Prasara sequence included in the program.

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Moderate Intensity Day
RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower
Begin with the Intu-Flow Warm-up session included in the program.
Perform the following Staggered Set for a total of 5 rounds. Each exercise is done for 45
seconds. Between each exercise, rest for the time indicated in the table below. Choose the
level of Sophistication that allows you to achieve an RPE of 5-7, RPT of 8+ and RPD of 3-.
Do 5 Rounds of this circuit
Push Up - 45 seconds
(Difficulty levels on pg 78-79)
Rest* - 60 sec, 45 sec, 30 sec, 20 sec
Hip Bridge (Isometric) - 45 seconds
(Difficulty levels on pg 62-63)
Rest* - 60 sec, 45 sec, 30 sec, 20 sec
Side Planks - 45 seconds
(Difficulty levels on pg 91-93)
Rest* - 60 sec, 45 sec, 30 sec, 20 sec
1-legged squat - 45 seconds
(Difficulty levels on pg 44-47)
Rest* - 60 sec, 45 sec, 30 sec, 20 sec
(and return to Push Up for total of 5 rounds)
*Listed per cycle (eg 60 seconds first Moderate day, 45 seconds second Moderate day)
Conclude your workout with the Prasara cool down included in the program.

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High Intensity Day
RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower
Begin with the Intu-Flow Warm-up session included in the program.
Perform the following circuit without rest between the exercises. At the end of the circuit, rest
for the prescribed time as indicated in the table below. Choose the level of Sophistication
that allows you to achieve an RPE of 8-9, RPT of 8+ and RPD of 3-.
Do 5 Rounds of this circuit
Frogger x 10 (Difficulty levels on pg 58-60)
Swing Split x 10 (Difficulty levels on pg 100-102)
Elevated Scorpion x 10 (Difficulty levels on pg 52-54)
Pillow Twist x 10 (Difficulty levels on pg 75-77)
Rest*: 3-5 minutes, 1-3 minutes, 30 seconds, 15 seconds
*Listed per cycle (eg 60 seconds first High day, 45 seconds second High day)
Conclude your workout with the Prasara cool down included in the program.
The Hybrid Session - Weeks 5 through 7
This session is to be performed on both the Moderate and High Intensity days beginning at
week 5. (In other words, during weeks 5 to 7 you will do this circuit on your Moderate and
High days, not the two circuits above.)
The difference between how you approach this Hybrid circuit compared to what youve done
so far will be in your management of the Rate of Perceived Effort. On the Moderate day you
must keep RPE between 5 and 7. On the High day you can hit an RPE of 8-9.
Begin with the Intu-Flow Warm-up session included in the program.

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Each compound exercise should be done for a total of 45 seconds before moving on to the
next without rest. Then rest between rounds according to the rest times indicated below.
Rest times are listed per circuit (5 through 7).
The following factors can all be used to modify RPE: speed of execution, number of
repetitions, rest pauses between exercises.
Do 5 Rounds of this circuit
Frogger to stand / jump
(Difficulty levels on pg 61)
Swing Split to Table Thrust
(Difficulty levels on pg 103-105)
Side Plank to Scorpion
(Difficulty levels on pg 94-96)
1-legged Squat to Pillow Twist
(Difficulty levels on pg 50-51)
Rest: 1 minute, 30 seconds, 15 seconds
Conclude your workout with the Prasara cool down included in the program.
Now Get to Work!
Thats your program for Phase One. Dont worry if youre feeling a bit confused by the
details. Youll get the hang of it as soon as you start training.
Weve made it very easy for you to get started, and even easier for you to stay in the training
groove. Open your Phase One Implementation Guide and follow the step-by-step directions
provided there.

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Come back to this Program Manual when youve finished Phase One and youre ready to
move on to Phase Two.

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Chapter Five
Phase 2 - Stabilize
Were switching gears in Phase Two. This will give you a nice psychological break, but it also
serves a very specific purpose.
As we discussed in Phase One, lean muscle mass is an important factor in our overall fat
loss strategy. We want to change your bodys ratio of lean mass to fat mass. This ratio is
what indicates better health and what dictates a more pleasing physique.
But dont be fooled! Just because were targeting the development of lean mass with these
exercises doesnt mean youll take a break from burning fat in Phase Two. The common
belief that you cant gain muscle and lose fat at the same time is a myth.
Phase Two Action Plan
Feel the burn is your mantra for the next three weeks!
This phase of the program uses static holds, and weve arranged those holds into pairs of
exercisesSupersets. Each exercise is performed in three different positions. Youll do 3
complete Supersets of one pairing of positions before moving on to the next.
On your recovery days youll do Intu-Flow Joint Health & Mobility along with a specially
designed Prasara Yoga flow. The Prasara flow continues to build the motor sophistication
you acquired in Phase One while working towards the coordination youll need for Phase
Three. Because the exercises and protocols in this phase require a lower level of motor
sophistication, the Prasara flow is an essential component of the plan. Dont neglect it!
On the seventh day of the week youll do only the Intu-Flow program to focus fully on
recovery.

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Why it works
Why is Lean Mass So Important?
For years the rote response was that muscle is highly active metabolically and helps us burn
more calories during the day. This is only partly trueand not to the extent we once
believed. A pound of muscle is now thought to burn an extra 6 calories per hour (as opposed
to the 25 or more per hour we once believed). Youd have to pack on an awful lot of beef to
make much difference.
But thats only part of the equation. Muscle mass provides a number of other important
benefits, foremost of which is better management of insulin. Insulin is your storage
hormone. Its job is to transport fuel into your cells. The higher your ratio of fat to lean tissue,
the less sensitive your lean tissue becomes to insulin. Basically, when your body fat
percentage creeps too high and insulin comes knocking, your lean mass stops answering
the door. If you see a vicious cycle in all of this, youre right!
One way to encourage your muscles to start answering the door again is through resistance
exercise aimed at growth. Why is it important to improve insulin sensitivity? Well, if your
muscles dont answer the door, guess who will Yep, your fat cells are always ready with a
warm welcome.
The other advantage of resistance training is that it adds a new stimulus to keep your
muscles metabolically active. Spending a bit of time trying to make your muscles grow
means theyre going to be in a constant state of adaptation. That means youre burning
calories even when youre not doing a thing. Its estimated that this increase can be as much
as 15% over your normal resting state.

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Is Growth Hormone A Magic Bullet?
Its not magic, but it does play a powerful role in our quest to change your physique and
improve your health. Growth hormone acts both to build lean mass and to reduce fat mass.
Sounds like a good deal to us!
Well stimulate GH in this phase of the program through the accumulation of lactic acid in
your muscles. And well do this through isometric (static) contractions. Hold a static position
under enough of a load and youll generate an enormous amount of lactic acidand lactic
acid is a potent stimulator of GH.
A 2006 study from Brazil which measured four different repetition protocols determined that
what they called Functional Isometrics (essentially what were recreating here) was the most
potent metabolic stimulator.
Time Under Tension
You will hold each exercise position from 40 to 60 seconds. As we discovered in Phase One,
this puts you smack dab in the middle of the muscle building range of Time Under Tension.
The exercises will be performed in three different static positions. Youll do all of the sets with
one position before moving on to the next, and youll always start with the hardest position.
Youll understand why after youve gone through a workout
Supersets
Youll use something called a Superset to give you sufficient rest to rebuild your strength
between sets while still making efficient use of your time. This means two exercises will be
paired together into one block of work. Youll perform a static hold of exercise A in the
Superset, and then rest for the prescribed amount of time before moving on to exercise B.
Youll rest again and repeat this for a total of 3 Supersets per pairing of isometric holds.

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How To Do The Program
Phase Two of Bodyweight Blueprint for Fat Loss requires you to do a bodyweight strength
training session three times per week. The most common approach would be to perform
those work sessions on Monday, Wednesday and Friday, but you can schedule them in
whatever manner is most convenient, as long as you leave one day of recovery between
each session.
On three of your recovery days, do the Intu-Flow routine along with the Phase Two Prasara
Yoga flow. Take one full recovery day each week where you do nothing but Intu-Flow.
The Strength Session
Complete all sets from one group of static positions before moving on to the next. In other
words, do 3 Supersets of Isometric Push Up position 1 and Isometric Horizontal Pull position
1 before moving on to position 2 and then position 3 for those exercises. This gives you a
total of 9 times through Superset 1 before moving on to 9 times through Superset 2. Start
with the most challenging position for each exercise.
Always begin your workouts with the Intu-Flow Warm-up routine and conclude with the
Prasara cool down.

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Superset 1
Complete 3 supersets per position before moving to the next (for a total of 9 supersets)
Exercise
Week 1
Week 2
Week 3
Isometric Push-up (3 positions)
(pg 81)
Rest

40 sec

50 sec

60 sec

40 sec

50 sec

60 sec

Isometric Horizontal Pull* (3 positions)


(pg 65)

40 sec

50 sec

60 sec

*Use a swingset or the provided instructions for a DIY pulling apparatus


Superset 2
Complete 3 supersets per position before moving to the next (total of 9 supersets)
Exercise
Week 1
Week 2
Week 3
Isometric 1-legged Squat (3 positions)
(pg 49)
Rest

40 sec

50 sec

60 sec

40 sec

50 sec

60 sec

Isometric Hip Thrust (3 positions)


(pg 64)

40 sec

50 sec

60 sec

*Yoga - do the specially designed flow for continued development of motor

sophistication (named "prasarasophistication" in your Recovery package)

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Now Get to Work!
Thats your program for Phase Two. Dont worry if youre feeling a bit confused by the
details. Youll get the hang of it as soon as you start training.
Weve made it very easy for you to get started, and even easier for you to stay in the training
groove. Open your Phase Two Implementation Guide and follow the step-by-step directions
provided there.
Come back to this Program Manual when youve finished Phase Two and youre ready to
move on to Phase Three.

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Chapter Six
Phase 3 - Revitalize
Phase Three Action Plan
Phase Three takes full advantage of the groundwork you built in the prior two cycles.
Because the 4x7 Wave incorporates recovery and works with the natural rhythms of your
body, youll be able to keep your fat furnace blasting at full force for the duration of this final
push.
On the Moderate Intensity day youll use a potent lactic acid producing formula for strength
training alongside a 6 Degrees of Freedom flow. Sandwiched between the two will be a
10-15 minute Intu-Flow Joint Mobility session designed to speed your recovery and give you
the energy to complete both work sets.
The High Intensity sessions for this last phase is devoted to a march towards the perfect
10that being a 10 out of 10 on the Rating of Perceived Effort scale. To get there, youll
rotate through a series of Metabolic Conditioning circuits designed to take you to the very
bottom of your reserves of will and determination.
Youll use four distinct arrangements of exercises and protocols, cycling twice through the
first three before tackling the ultimate challenge on the 28th Day.
Why does it work?
During Phase Two you learned about the relationship between lactic acid (the burn), Growth
Hormone (GH) and fat loss. Well be using that again in our Phase Three Moderate Intensity
session, but well add an element of sophistication which provides a much more functional
outcome.

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Each exercise in the first section of the Moderate session will begin with a static hold
followed immediately by an explosive movement. This pattern dynamically taxes your
already depleted musclestapping deeper into fat storesand continues to pump up levels
of lactic acid and spur on the production of GH.
This first section of Iso/Dynamic strength training will be followed by 10-15 minutes of IntuFlow to decompress your joints and prepare you for more work. It will also flush your body
and encourage the continued release of fatty acids into your bloodstream. All the hormonal
cards are lined up to make this happen, we just want to encourage the process.
Finally, youll finish your Moderate session by mopping up all the fuel in those free fatty acids
with a 6 Degrees of Freedom bodyweight routine (similar to Coach Sonnons FlowFit
program). This method of using steady state training after an intense lactic acid generating
session has been shown to significantly accelerate fat loss.
The High Intensity day is partly based on the muscle confusion principle. Our goal is to keep
your body guessing at whats coming next. This places your metabolic machine under
constant stimulation and keeps your fat burning furnace stoked even while at rest. At the
same time, our program ensures continual, purposeful movement sophistication and
progressionbecause the goal isnt just to do more work, but to build better quality
movement.
Youll use three different Metabolic Conditioning formulas to stimulate slightly different
energy systems (refer to Chapter Two - Concepts and Principles for an explanation of
metabolic conditioning). Your body can produce energy to drive the muscles in several
different ways, and we want to tap into all of them.
The final High Intensity session of the program will be your Ultimate Challenge. All three
energy systems will be taxed to the utmost as you cycle through the circuit and manage your
own work to rest ratio. Youll dig deeply into your reserves of mental toughness to learn just
how hard you can work and what youre able to accomplish. This will be an invaluable
parting lesson and a significant indicator of your future success.

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How To Do The Program
The 4x7 method of periodization takes a 4 day pattern of work and recovery and cycles
through it 7 times, for a total of 28 days.
The 4 day pattern is: No Intensity, Low Intensity, Moderate Intensity, and High Intensity.
You will begin with the No Intensity Day.
No Intensity Day
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower
Follow along with the Intu-Flow sequence included in the program.
Low Intensity Day
RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower
Follow along with the Prasara sequence included in the program.

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Moderate Intensity Day
RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower
Begin with 3 rounds of this strength training circuit. Select a difficulty level for each exercise
that allows you to maintain Intuitive Training ratings of RPE 5-7, RPT 8+ and RPD 3- while
meeting the prescribed repetitions and times for static holds.
Iso/Dynamic Pairing 1
Wall Squat - Hold 30-60 seconds
(Difficulty levels on pg 112)
Jump Squat x 10
(Difficulty levels on pg 66-68)
Iso/Dynamic Pairing 2
Static Push Up - Hold 30-60 seconds
(Difficulty levels on pg 81)
Quad Hop x 10
(Difficulty levels on pg 82-84)
Hip Lift (static hold) - Hold 30-60 seconds per leg (or 60-120 seconds on both)
(Difficulty levels on pg 62-63)
Spinal Rock Hip Snaps x10
(Difficulty levels on pg 97-99)

Next, go smoothly and slowly through this Intu-Flow Intermission. Use the follow along video
included with this program.

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Intu-Flow Intermission (refer to video clip)
Neck

Scapulae

Shoulders

Elbows

Wrists

Thoracic Spine

Pelvis

Lumbar Spine

Hips

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Finally, do 10-15 continuous minutes of this flow. Short rest pauses are acceptable when
needed. Select a difficulty level for each exercise that allows you to maintain Intuitive
Training ratings of RPE 5-7, RPT 8+ and RPD 36 Degrees Of Freedom Blowtorch Flow
Degree Of Freedom

Level 1

Level 2

Level 3

Heave*

Staggered Stance
Squat

One-legged Squat

Pistol

V-Bend From Push Up


Position

Updog Hip Snap

Full Frogger

(pg 44-49)

Pitch
(pg 55-56)

Surge
(pg 56-57)

Roll
(pg 92-93)

Sway
(pg 56-57)

Yaw
(pg 85-87)

Forward & Backward Forward & Backward Forward & Backward


Ellipse On Hands &
Ellipse From Quad
Ellipse Through
Knees
Position
Downward Facing
Dog
Side Plank From
Knees

Side Plank

Side Plank On Hand

Lateral Ellipse From


Hands & Knees

Lateral Ellipse From


Quad Position

Lateral Ellipse
Through Downward
Facing Dog

Shin Box Spinal Rock Shin Box Spinal Rock Shin Box Spinal Rock
With Hip Thrust
w/ Lower Body Twist

*Be sure to change starting legs with each Round


Conclude your workout with the Prasara cool down included in the program.

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High Intensity Day - Major Metcon!
RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower
Begin with the Intu-Flow Warm-up session included in the program.
This is the march towards the perfect 10 RPE. On your High Intensity day youll cycle
through Metabolic Conditioning protocols according to the chart below. Match the protocol to
the Session number of that High Intensity day to determine which workout you should do
(this is clearly laid out for you in the Phase Three Implementation Guide).
Session / Cycle

Protocol

3 minute protocol

1 minute protocol

Tabata

3 minute protocol

1 minute protocol

Tabata

Ultimate Challenge

Each of the protocols is covered in the table below. Refer to the Exercise Description section
of this manual to determine the appropriate level for each. You should aim for an RPE of
8-10 (ultimately shooting for a 10 on the last session), an RPT of 8+ and an RPD of 3-.

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Protocol

Exercises

3 min protocol
Perform exercises as quickly as possible and
rest for the remainder of the 3 min round.
Rounds start over at the top of every 3
minute block.
Total 4-6 Rounds

Quad Squat x 10 (pg 82-84)


Leg Swoop x 10/10 (pg 69-71)
Tripod Switch x 10/10 (pg 109-111)
Squat Jump x 10 (pg 66-68)

1 min protocol
Perform exercises as quickly as possible and
rest for the remainder of the 1 min round.
Rounds start every minute on the minute.
Total 15-20 Rounds
Tabata
For each exercise, do 20 seconds of effort
followed by 10 seconds of rest for a total of 8
rounds (4 minute total). Rest 1 minute and
move on to the next exercise.

3 x Frogger (pg 58-60)


3 x Swing Split (pg 100-102)
3 x Shoulder Bridge Threading (pg 88-90)

Ultimate Challenge
Do as many rounds of the accompanying
circuit as you can in 20 minutes. Manage
your own rest pauses as needed.

20 Quad Squats (pg 82-84)


15 Swing Splits (pg 100-102)
10 Froggers to Standing (pg 61)
5 Squat Jumps (pg 66-68)

Frogger (pg 58-60)


Swing Split (pg 100-102)
Table Top / Wheel Switch (pg 106-108)
Alternating Lunge Jumps (pg 72-74)

Conclude your workout with the Prasara cool down included in the program.
Now Get to Work!

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Thats your program for Phase Three. Dont worry if youre feeling a bit confused by the
details. Youll get the hang of it as soon as you start training.
Weve made it very easy for you to get started, and even easier for you to stay in the training
groove. Simply open your Phase Three Implementation Guide and follow the step-by-step
directions provided there.

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1-Legged Squat

Level 1 - Leg In Back

Begin with weight balanced over right leg (foot can be


turned out up to 15). Stretch the spine long from the
crown of the head to the coccyx. Find your balance
on the area between the heel and mid-foot of the
plated leg. The free leg is cocked to the back.

Begin the movement by driving the hips towards the


back wall, then reach back and down with the hips to
lower your center of gravity. Reach forward with the
hands to counter-balance this movement. Weight
should remain between the heel and mid-foot. Keep
the spine stretched long. Ensure that the knee tracks
in a parallel line to the direction of the toes. The free
shin stays parallel to the ground

Drive off the ground through the heel and project the
hips up and forward, using an active contraction of the
glutes. Exhale as you drive up. Finish straight as a
soldier in the top position with the glutes clenched
and the hips extended. Keep your free shin parallel to
the floor at all times.

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1-Legged Squat

Level 2 - Leg In Front

Begin with weight balanced over left leg (foot can be


turned out up to 15). Stretch the spine long from the
crown of the head to the coccyx. Find your balance
on the area between the heel and mid-foot of the
plated leg. The free leg is out in front and comfortably
bent with the heel slightly raised from the mat.

Begin the movement by driving the hips towards the


back wall, then reach back and down with the hips to
lower your center of gravity. Reach forward with the
hands to counter-balance this movement. Weight
should remain between the heel and mid-foot. Keep
the spine stretched long. Ensure that the knee tracks
in a parallel like to the direction of the toes. The free
leg heel should continue to hover just above the
ground.

Drive off the ground through the heel and project the
hips up and forward, using an active contraction of the
glutes. Exhale as you drive up. Finish straight as a
soldier in the top position with the glutes clenched
and the hips extended. You can press your free front
heel into the ground to assist the movement as
needed.

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1-Legged Squat

Level 3 - Pistol Squat

Begin with weight balanced over left leg (foot can be


turned out up to 15). Stretch the spine long from the
crown of the head to the coccyx. Find your balance
on the area between the heel and mid-foot of the
plated leg. The free leg is out in front and locked
straight.

Begin the movement by driving the hips towards the


back wall, then reach back and down with the hips to
lower your center of gravity. Reach forward with the
hands to counter-balance this movement. Weight
should remain between the heel and mid-foot. Keep
the spine stretched long. Ensure that the knee tracks
are in parallel to the direction of the toes.

When you get to the bottom of your functional range


of motion (when your low back begins to round),
forcefully exhale and drive your hips forward and up
as you push through the ground with your heel / midfoot. Maintain good knee and back alignment as in
the lowering portion of the movement. Come to a fully
locked out position, glutes clenched, to finish.

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1-Legged Squat

Assistance Options

When performing the 1-Legged Squat with the


free leg to the back, you can use a stool, chair or
pylo box as assistance. Simply lay your hand on
the box as you descend and use it to stabilize
yourself and to help press yourself off on the way
back up. Use only the minimum amount of
pressure to overcome the resistance.

While doing 1-Legged Squats with the free leg to


the front, a rope or stretch band can be a helpful
tool if you are not yet able to perform the
movement without assistance, but find the leg to
the back version too easy. Attach the rope or
band to a solid anchor point at about hip level.
When standing, the rope should be taut with the
arms extended. As you sink into your squat, take
up the slack on the rope or band in order to
facilitate the movement.

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1-Legged Squat - Staggered Stance

Begin with weight balanced over right leg (foot can be


turned out up to 15). Stretch the spine long from the
crown of the head to the coccyx. Find your balance
on the area between the heel and mid-foot of the
plated leg. The free leg is cocked to the back with the
ball of foot resting on the ground. Put the least
pressure possible on the back leg.

Begin the movement by driving the hips towards the


back wall, then reach back and down with the hips to
lower your center of gravity. Reach forward with the
hands to counter-balance this movement. Weight
should remain between the heel and mid-foot. Keep
the spine stretched long. Ensure that the knee tracks
in a parallel line to the direction of the toes. The free
shin stays parallel to the ground. Use assistance from
the back foot as needed.

Drive off the ground through the heel and project the
hips up and forward, using an active contraction of the
glutes. Exhale as you drive up. Finish straight as a
soldier in the top position with the glutes clenched
and the hips extended. Keep your free shin parallel to
the floor at all times. Again, use back foot as needed,
but keep its involvement to a minimum.

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1-Legged Squat - Isometric (3 positions)

First position - Thighs Parallel To Ground


You can use an assist as described earlier. Also, you
can use the foot in front or in back positions.

Second position - Half Squat


Come up about 15 from the thighs parallel position.

Third position - Three Quarter Squat


Your thighs should be at about a 45 angle to the
ground.

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1-Legged Squat To Pillow Twist

Level 1

Begin with a 1-legged squat with the free leg to


the back. Ensure to keep the spine stretched
long. Send the butt back and towards the
ground to concentrate the weight on the heel of
the planted foot. Bring the arms to the front to
counterbalance the movement

When youve reached your lowest squat, twist to


the left and place your hands on the ground,
forming a diamond shape with the index fingers
and thumbs. Place the right leg down to the floor
on the ball of foot.

Turn your face to the front as you lower yourself


to the ground and stretch your left foot out to the
right. Make sure you shoulders stay pulled down
away from your ears. Exhale as you are
compressed by this movement.

Press back up from the ground with your arms


as you draw your left foot back in underneath
you. Come back into a low squat facing front.
Make sure the spine is stretched long and
weight is on the heels before pressing back up
to standing.

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1-Legged Squat To Pillow Twist

Level 2

Begin with a pistol squat, free leg extended


straight out to the front. The free leg will stay
completely extended throughout. Weight should
be on heel of planted foot. Keep the spine
stretched long and counterbalance with arms.

As you reach your lowest squat, pivot to the left


and place the hands on the ground, forming a
diamond between index fingers and thumbs. At
the same time, let your left leg sweep to the
right. Keep the leg locked out.

Turn your head to the front and lower it to the


ground as if putting it on a pillow. Make sure
your shoulders stay pulled down away from the
ears.

Press back up off the ground and swing your


free leg back around to the front. Find the heel
of the planted foot, exhale and press forcefully
to come back to standing.

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Elevated Scorpion

Level 1 - From Hands & Knees

Start with forearms and knees on the floor. Pull your


shoulders down away from your ears. Stretch your
spine long by pulling in one direction from your head
and the other from your tailbone.

Reach your right foot across towards the left and drive
it down towards the ground. Keep both hands on the
ground but allow the rest of your body to twist as it
follows the lead of your right foot driving across and
down. Exhale through this effort.

Draw your right foot back to the starting position knees on the ground. Then do another repetition with
the same foot until you have completed that side.
Repeat the process with the left foot.

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Elevated Scorpion

Level 2 - Basic

Start with hands and feet on the floor. Reach your butt
towards the sky, forming a straight line from butt to
hands and from butt to heels (youre in the shape of
an upside down V).

Reach your left foot up and back until you form a


straight line from left foot all the way down to your
hands.

Reach your left foot across towards the right and


drive it down towards the ground. Keep both hands
on the ground but allow the rest of your body to twist
as it follows the lead of your left foot driving across
and down. Exhale through this effort. Draw your left
foot back up until you regain that straight line from
foot to hands. Then do another repetition with the
same foot until you have completed that side. Repeat
the process with the right foot.

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Elevated Scorpion

Level 3 - Alternating Sides

Start with hands and feet on the floor. Reach your butt
towards the sky, forming a straight line from butt to
hands and from butt to heels (youre in the shape of
an upside down V). Reach your left foot up and back
until you form a straight line from left foot all the way
down to your hands.

Reach your left foot across towards the right and drive
it down towards the ground. Keep both hands on the
ground but allow the rest of your body to twist as it
follows the lead of your left foot driving across and
down. Exhale through this effort.

Draw your left foot back up until you regain that


straight line from foot to hands. Then lower it to the
mat to form once again the upside down V shape.
Repeat to the left with the right foot. Alternate back
and forth for the prescribed time.

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Ellipse - Forward / Backward

Level 1 - From Knees

Select starting position (see next page for options).


With butt to heels, stretch the spine long. Angle your
elbows back at about 45 to the body and your knees
forward at about 45. Raise the back towards the sky
and then forwards over your hands. This is generally
accompanied by an inhalation.

Continue sliding forwards until your chest goes past


your hands. You can adjust difficulty by how far past
your hands you continue to travel. Then swoop your
chest down towards the mat and exhale.

Hover backwards along the mat, just grazing the


surface, until you come back to the starting position.
As soon as the butt gets to the heels, change
directions and repeat in the opposite orientation.

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Ellipse - Adjusting Difficulty

Exercise Descriptions

Hard

Harder
Adjust the basic starting position for lateral and front
to back ellipse in order to add difficulty to this
movement. You can start from the knees, the toes or
from an extended position on the toes as pictured
below.

Hardest

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Ellipse - Lateral

Exercise Descriptions

Decide on your difficulty level (see previous page).


From the top position-arms fully extended-slide your
mass as far to the left as possible and then begin to
swoop down towards the ground by bending arms
and legs. Keep the back stretched long and parallel to
the floor.

Hover across the ground to towards the right. Exhale


through this effort. Go as far as you can towards the
left before beginning your ascent.

Extend your arms and legs until you come back to the
the top position-arms extended and back parallel to
ground. Keep the shoulders pulled down away from
the ears throughout the entire movement. Continue
rotating in the same direction for the set.

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Frogger

Level 1 - V Press

Start in a classic Push-up position. Shoot for a


straight line from head to heels. Stretch the spine
long. Pull the shoulders down away from the
ears. Then drop the hips down towards the
ground. Squeeze the glutes slightly to protect
your back.

Exhale and press from the hands and feet in


order to fold the body in two and press the butt
towards the sky. You should finish with a straight
line from butt to hands - ears between biceps and a straight line from butt to heels. Heels can
leave the ground in order to maintain straight
legs. Inhale as you lower back to starting position.

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Frogger

Level 2 - Updog Snap

Start in a classic Push-up position. Shoot for a


straight line from head to heels. Stretch the
spine long. Pull the shoulders down away from
the ears.

Keeping your shoulders pulled down and back,


and your arms locked straight, allow your hips to
drop towards the ground. Squeeze the butt
muscles slightly to protect the low back.

Forcefully snap the hips towards the sky in one


powerful movement in order to bring the feet
back in underneath you. Exhale on this powerful
effort.

You should finish in a low Ball-of-Foot Squat,


hands still in contact with the ground. Hop the
feet back out to the original starting position.

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Ground Frogger

Level 3 - Frogger

Start from a low Ball-of-Foot Squat, hands on


the ground.

Splay the feet out towards the back and side as


you drop your chest towards the ground. Turn
your face to the side. Ensure your shoulders
stay pulled away from your ears and that your
elbows are oriented at about 45 to the back.
The butt should be sticking up slightly.

Press through your palm heels to raise your


shoulders up towards the sky. Bring your arms
to a fully locked and straight position while
keeping your shoulders pulled down and back.
Slightly contract your butt muscles to protect the
low back.

Forcefully snap the hips towards the sky in one


powerful movement in order to bring the feet
back in underneath you. Exhale on this powerful
effort.

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Frogger to Standing / Jump

Exercise Descriptions

To Standing. Come into a low squat with weight


on the heels. Exhale and press off the ground as
your simultaneously drive the hips forward. The
arms start out front in the low squat and are
pressed backwards throughout the movement.
Return by driving the butt back and down towards
the ground.

Do the Frogger according to the previous directions, but between each rep come
back up to a standing position using a Trinity Squat or explosively jump into a Trinity
Jump Squat or CST Prisoner Squat.

To Trinity Jump Squat or CST Prisoner Squat.


Perform in the same manner as the Trinity Squat
above, but come up explosively in order to jump
as high off the ground as possible. Make sure you
drive the hips forward and the hands back.
Squeeze the glutes at the apex of the jump. The
CST Prisoner Squat is an identical movement
except you keep the hands behind the head.

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Hip Bridge - Isometric

Begin by lying on your back with the feet flat on


the ground and pulled in as close to the butt as
possible. Find your balance on mid-foot. Arms are
outstretched to the side with the palms down.

Exhale and press off mid-foot while squeezing the glutes (butt muscles). Pretend youre
squeezing a basketball between your knees, keeping that distance between them. You
should have a perfectly straight line from your knees all the way to your shoulders.

Continue squeezing the glutes and driving the hips to the sky. Dont let the butt drop towards
the ground. Concentrate on short exhales through pursed lips. Keep your face neutral.

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Hip Bridge - Isometric

Adjusting Difficulty Level

Two-Footed: As described above. Do twice the


duration if doing the two-footed version (as opposed
to doing the prescribed time on each of two sides).

One-footed (free leg bent): This is almost identical to


the two-footed version, but you will lift one heel about
an inch off the ground.

One-footed (free leg extended): In this version, your


free leg will be extended out straight. You should form
a perfectly straight line from your free foot to your
shoulders.

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Hip Bridge - Isometric (3 Positions)

Exercise Descriptions

Position 1: 135
Youll feel this position more in your hamstrings (back
of the thigh). For many people, this tends to be the
most challenging variation.

Position 2: 110
This will generally tax the hamstrings and the glutes
pretty much equally.

Position 3: 90
The final position will call primarily on the powerful
glute muscles.

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Horizontal Pull - Isometric (3 positions)

Exercise Descriptions

Position 1
Grab a swing at the park, a pair of olympic rings, a
TRX or your own homemade pulling contraption (see
Appendix of Phase 2 Implementation Guide). Get set
up underneath your tool of choice. Your body should
be straight as a board with your feet anchored to the
ground.

Position 2
Pull the shoulders away from the ears and slightly
back. Draw your hands toward the bottom of your rib
cage, pulling your body upwards. Stop at the
prescribed position and hold.

Position 3
Concentrate on short exhales through pursed lips.
Keep your body stretched long and straight and your
shoulders packed tight. Keep your face neutral.

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Jump Squat

Level 1 - Dynamic Trinity Squat (no jump)

Find balance on mid-foot and stretch the spine from


the crown of the head to the coccyx, creating a slight
arch in the low back. Begin by sending the hips
slightly back then lowering down as far as you can go
without losing your long spine and slightly arched
back. Reach forward with your arms to counterbalance the movement.

From your bottom position in the squat, forcefully


exhale as you drive up from the ground with your
legs, pushing through your heels first, and drive your
hips up and forward. At the same time your hands will
drive down and back. You should finish with your hips
extended forward and your hands just behind your
hips as you reach the standing position. This
movement should be explosive even though your feet
wont leave the ground

To return to a low squat, start sending the hips back


and down towards the ground again. Bring your arms
back up in front of you. Keep the spine stretched long.

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Jump Squat

Level 2 - Trinity Jump Squat

Find balance on mid-foot and stretch the spine from


the crown of the head to the coccyx, creating a slight
arch in the low back. Begin by sending the hips
slightly back then lowering down as far as you can go
without losing your long spine and slightly arched
back. Reach forward with your arms to counterbalance the movement.

From your bottom position in the squat, forcefully


exhale as you drive up from the ground with your
legs, pushing through your heels first.

Snap your hips up and forward. At the same time


your hands will drive down and back. You should
finish with your hips extended forward and your
hands just behind your hips as you float at the apex
of your jump. As you begin to come down from the
apex, start sending the hips back again and prepare
to absorb your downward momentum with the legs,
landing as softly as possible before repeating. Make
as little noise as possible on landing.

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Jump Squat

Level 2 - CST Prisoner Jump Squat

Find balance on mid-foot and stretch the spine from


the crown of the head to the coccyx, creating a slight
arch in the low back. Place both hands behind your
head and draw the elbows backwards. Begin by
sending the hips slightly back then lowering down as
far as you can go without losing your long spine and
slightly arched back.

From your bottom position in the squat, forcefully


exhale as you drive up from the ground with your
legs, pushing through your heels first.

Snap your hips up and forward. You should finish with


your hips extended forward as you float at the apex of
your jump. Your hands remain behind your head
throughout. As you begin to come down from the
apex, start sending the hips back again and prepare to
absorb your downward momentum with the legs,
landing as softly as possible before repeating. Make
as little noise as possible on landing.

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Leg Swoop

Level 1 - Lateral

From your lowest squat, tip forward until both


outstretched hands contact the floor. Stretch the
crown of the head in one direction and the coccyx in
the other. Pull the shoulders down away from the
ears and lock the arms out by contracting the triceps
slightly. Shift your weight to your right hand and your
left foot (although all four limbs remain in contact with
the ground).

Bring your right knee towards your left elbow and then
continue the movement towards the left, slipping your
foot through the space between your arm and leg.
Pivot to the left on your left ball of foot so that you can
place the heel on the floor at the end of the
movement, the knee aligned vertically with the foot.
Extend the free leg as far to the side as possible and
exhale as you settle in.

Pull the free leg back through the space between the
left arm and leg. Simultaneously pivot on the ball of
the left foot to once again face to the front. Once you
have brought the free foot back to its original starting
position, transfer your weight so that you have equal
pressure on all four limbs in preparation for repeating
the movement to the other side. Exhale as you settle
in to that four point stance.

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Leg Swoop

Level 2 - Quarter Turn

Begin from the starting position described in Level 1


of the Leg Swoop (pg 26). Then drive the left leg
through to the right through the space between the
right arm and leg. Attempt to keep both hands in
contact with the ground.

As you reach the end point of the Lateral Swoop,


notice the natural storing of elastic energy as you
settle into that position.
You will use that slight
rebound in order to hop your back (right) foot off the
ground while you simultaneously sweep your free (left
leg) towards the back. Exhale both on the rebound at
the end of the lateral extension and as you land back
down on your right foot with your left leg extended
back.

Draw your left leg back up underneath you and get set in your four point stance to finish the
repetition by going to the opposite side.
Note that the secret to success in this exercise is feeling out the natural points of absorption
and explosion of elastic energy (bounciness).

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Leg Swoop

Level 3 - Half Turn

Begin as in the Lateral Leg Swoop and then reach your left leg through to the right as
described in the Middle portion of the Lateral version.

As you reach the end point of the Lateral Swoop, use


the slight rebound in order to hop your back (right)
foot off the ground while you simultaneously sweep
your free (left leg) towards the back.

Continue that sweeping motion until your free leg is


stretched all the way out the the left side. Exhale both
on the rebound at the end of the lateral extension and
as you land back down on your right foot. Draw your
left leg back in underneath you. Settle into your four
point stance with a slight bounce and exhale before
moving into finishing the repetition to the the opposite
side.

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Lunge Jumps - Alternating

Level 1 - Alternating Rear Lunge (no jump)

Start from standing, spine stretched long. Maintain a


vertical spine while taking a big step back with the
right foot. Keep most of your weight over the front foot
and balance yourself on the ball of the back foot.

Keeping the front knee lined up over the foot and the
back vertical, lower the back knee until its one or two
inches from the ground. Make sure the front knee and
the back foot remained lined up in a neutral position
(i.e. dont let them cave to the inside or outside).

Exhale and forcefully press off the heel to mid-foot of


the front let to come back to standing. Switch sides for
the next repetition.

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Lunge Jumps - Alternating

Level 1 - Basic Lunge Jump

Maintaining a long and vertical spine throughout, take


a deep step back with the right foot and lower the
right knee until its one or two inches from the ground.

Dont stop in the bottom position. Use the elastic


energy to propel yourself up into the air. Swing the
arms up towards the sky to assist the momentum.
Exhale through this effort.

At the apex of the jump, the feet should be side by


side. Absorb the jump with both feet, landing as
quietly as possible. Then repeat to the other side by
taking a step back with the left leg.

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Lunge Jumps - Alternating

Level 1 - Scissor Switch Lunge Jump

Maintaining a long and vertical spine throughout, take


a deep step back with the right foot and lower the
right knee until its one or two inches from the ground.

Dont stop in the bottom position. Use the elastic


energy to propel yourself up into the air. Swing the
arms up towards the sky to assist the momentum.
Exhale through this effort.

The legs will switch positions in the air like a pair of


scissors so that the right leg comes to the front and
the left to the back. Absorb the jump in this new lunge
position and use the elastic energy to propel you into
the next jump.

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Pillow Twist

Level 1 - Basic

From standing, drive the butt back and down into a


low squat. As you sink, transfer your weight slightly to
the left and turn your hands and shoulders to the left pivoting on the ball of the right foot - until you can
place your hands on the ground to the left. Your index
fingers and thumbs should form a diamond shape on
the ground

Transfer your weight so that you are supported by


your hands and on the ball of your right foot. Youll
probably be looking at the floor. Turn your head to the
front so that your left ear is to the ground.

Slip your left foot to the right as you bend the arms
and bring your left ear to the ground. Press off with
the arms and draw your left foot back in underneath
you. Pivot back into a low squat, facing front, and
press off to come back to standing.

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Pillow Twist

Level 2 - Intermediate

From standing, drive the butt back and down into a


low squat. As you sink, transfer your weight slightly to
the left and turn your hands and shoulders to the left pivoting on the ball of the right foot - until you can
place your hands on the ground to the left. Your index
fingers and thumbs should form a diamond shape on
the ground

Transfer your weight so that you are supported by


your hands and on the ball of your right foot. Youll
probably be looking at the floor. Turn your head to the
front so that your left ear is to the ground.

Slip your left foot to the right, this time stretching and
extending your leg as far to the right as possible, as
you bend the arms and bring your left ear to the
ground. Press off with the arms and draw your left foot
back in underneath you. Pivot back into a low squat,
facing front, and press off to come back to standing.

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Pillow Twist

Level 3 - Advanced

Begin to squat and twist towards the left in the same


way as the previous two levels, but as your hands
start to reach the level of your thighs let yourself drop
to the ground. Keep your diamond shaped hands at
the ready to absorb the ground. Let your left leg start
slipping to the right. Momentarily free your right foot
and let it slide slightly out to the side as you descend.

Absorb the downward momentum on your hands and


your right foot. Make sure you turn your head as you
absorb so that your left ear is to the ground (as if on a
pillow).

Use the elastic energy from absorbing the descent in


order to spring back up into a low squat, ready to
return to standing.

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Push Up

From Knees

Get yourself set with your arms extended and


palms on the floor, just outside shoulder width.
Stretch the spine long and slightly contract the
glutes and abs in order to get a straight line from
the top of the head all the way down to the
knees. Pull your shoulders down away from your
ears.

Slowly lower your chest to about one inch shy


of the ground. Elbows should point back at
about 45 from the body. Keep the shoulders
pulled down away form the ears throughout the
movement. Draw your belly button slightly in
towards your spine and keep the glutes
contracted in order to keep your core tight,
maintaining a straight line from head to knees.

Forcefully exhale and press through your hands to drive back to starting position. Maintain
your body alignment and your shoulder pack throughout.

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Push Up

From Feet or Feet on Box

Get yourself set with your arms extended and


palms on the floor, just outside shoulder width.
Stretch the spine long and slightly contract the
glutes and abs in order to get a straight line from
the top of the head all the way down to the feet.
Pull your shoulders down away from your ears.

Slowly lower your chest to about one inch shy of


the ground. Elbows should point back at about
45 from the body. Keep the shoulders pulled
down away form the ears throughout the
movement. Draw your belly button slightly in
towards your spine and keep the glutes
contracted in order to keep your core tight,
maintaining a straight line from head to feet.

Level 3 - Feet On Box


Forcefully exhale and press through your hands to drive back to starting position. Maintain
your body alignment and your shoulder pack throughout.

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Push Up - Isometric

Exercise Descriptions

You can do this from the knees...

This exercise should be done with the elbows bent to a point between full extension
and upper arms parallel to the ground.

...or on the toes.

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Push Up - Isometric (3 Positions)

Exercise Descriptions

Position 1: Upper Arms Parallel To Ground

Position 2: Elbows Bent Half Way

Position 3: Elbows Bent Slightly

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Quad Hop

Level 1 - Quad Squat

Begin in a kneeling position and bring your butt as


close to your heels as possible. Keeping your butt
there, lean forward until your back is parallel to the
floor with your hands on the ground. Your knees and
elbows should be slightly splayed out (at about 45).
Stretch the spine long from crown to coccyx.

Press equally with all four limbs in order to drive away


from the floor. Ensure that your spine stays long and
that your back remains parallel to the floor.

Return to the start position. Ensure that you bring your butt back to heels and your nose
stays aligned with your hands. Keep your back parallel to the floor and your spine stretched
long.

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Quad Hop

Level 2 - Quad Hop

From the start position above, rise up to the middle


position of the Quad Squat. Will start from here in
order to take advantage of the elastic energy
accumulated as we sink into the middle position of the
Quad Hop.

Keeping the spine stretched long and parallel to the


ground, drop your butt to your heels and your nose
towards the floor. As you near the bottom, seek out a
feeling of elasticity as you absorb your momentum
with your muscle and connective tissue. There should
be no pause at the bottom of the movement.

Take the elasticity built up in the bottom position,


exhale and forcefully explode upwards equally with all
four limbs. Both hands and feet should leave the
ground, but keep the spine long and parallel to the
ground. You will be able to increase the height of
your jump, but allow this to happen naturally, as
forcing it will cause a deterioration of form.

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Quad Hop

Level 3 - Quad Hop with clap

From the start position above, rise up to the middle


position of the Quad Squat. Will start from here in
order to take advantage of the elastic energy
accumulated as we sink into the middle position of the
Quad Hop.

Keeping the spine stretched long and parallel to the


ground, drop your butt to your heels and your nose
towards the floor. As you near the bottom, seek out a
feeling of elasticity as you absorb your momentum
with your muscle and connective tissue. There should
be no pause at the bottom of the movement.

As you explode out of bottom position, capturing the


elastic energy as in the standard Quad Hop, bring
your hands and feet together for a clap as you reach
the apex of the hop. Quickly return hands and feet to
their neutral position in order to once again absorb
and redirect the energy into the next repetition.

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Shin Box Spinal Rock

Level 1 - Basic

From standing, drive the butt back and down towards


the ground. When you reach your lowest squat, let the
knees fall to the left and ease yourself to the ground
with the help of your left hand.

Tuck your left elbow into your ribs as you roll onto
your left forearm and deltoid, or slide your hand out to
the side across the floor.

Then forcefully uncoil yourself back to a seated


position. Use the building momentum to help press off
the ground into a low squat and then coming back to
standing.

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Shin Box Spinal Rock

Level 2 - With Hip Thrust

From standing, drive the butt back and down towards


the ground. When you reach your lowest squat, let the
knees fall to the left and ease yourself to the ground
with the help of your left hand.

Slide your left hand out to the side. Then continue by


rolling onto your back. You will roll along your left side
like a rocker. Let the momentum carry you through to
your shoulder blades and let the butt rock up off the
ground.

Let your butt rock back down to the mat and continue
the momentum through to a seated shin box position
and then to a low squat. Return to standing.

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Shin Box Spinal Rock

Level 3 - With Lower Body Twist

From standing, drive the butt back and down towards


the ground. When you reach your lowest squat, let the
knees fall to the left and ease yourself to the ground
with the help of your left hand.

Let your right arm slide out to the side as you roll up
to your right side to engage the ground. Let that
rolling momentum carry on from your left shoulder
blade to your right. Your entire right side and then
shoulder blades will act like a rocker, lifting your hips
up off the ground. As you reach the end point of that
rocker, pivot your knees across from left to right.

Flip your knees back towards the left as you start to


rock back across and down. Roll all the way back
down your left side and use the momentum to pop
back up into a low squat and then return to standing.

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Shoulder Bridge - Threading

Level 1 - To Deltoid

Start on your stomach with your forearms tucked in


underneath you and your hands on the ground. You
should be supported on the balls of your feet and your
butt should be slightly lifted off the floor.

Begin rolling towards your right deltoid (muscle on the


side of your shoulder). At the same time, rotate your
left leg outwards and bring your left foot flat on the
ground to form a bridge under which you will slip your
right leg. Place the right foot flat on the ground, joining
the left and then press through mid-foot of both legs,
squeezing the butt muscles, to drive the hips towards
the sky. Exhale through this effort. Stay supported on
the deltoid throughout the movement.

Slip the right foot back under the bridge formed by the
left leg. Begin to roll back towards the ground as the
right leg makes its way back to the start position.
Finish facing the ground, supported by forearms and
balls of the feet before repeating on the other side.

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Shoulder Bridge - Threading

Level 2 - To Shoulder Blades

Start on your stomach with your forearms tucked in underneath you and your palms on the
ground. You should be supported on the balls of your feet and your butt should be slightly
lifted off the floor.

Begin rolling towards your right deltoid (muscle on the


side of your shoulder). At the same time, rotate your
left leg outwards and bring your left foot flat on the
ground to form a bridge under which you will slip your
right leg. As you bring your right leg through.

Continue rolling your upper body until youre


supported on your shoulder blades. Then press
through mid-foot of both legs, squeezing the butt
muscles, to drive the hips upwards. Exhale through
this effort.

Slip the right foot back under the bridge formed by the
left leg. Begin to roll back towards the ground as the
right leg makes its way back to the start position.
Finish facing the ground, supported by forearms and
balls of the feet before repeating on the other side.

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Shoulder Bridge - Threading

Level 3 - Continuous

Start on your stomach with your forearms tucked in


underneath you and your palms on the ground. You
should be supported on the balls of your feet and your
butt should be slightly lifted off the floor.

Begin rolling towards your right deltoid (muscle on the


side of your shoulder). At the same time, rotate your
left leg outwards and bring your left foot flat on the
ground to form a bridge under which you will slip your
right leg. As you bring your right leg through, continue
rolling your upper body until youre supported on your
shoulder blades. Then press through mid-foot of both
legs, squeezing the butt muscles, to drive the hips
towards the sky.

Instead of returning to the starting position, continue


turning in the same direction by slipping the left foot
under the bridge formed by the right leg. Begin to roll
towards the ground as the left leg makes its way to
the start position. Finish facing the ground, supported
by forearms and ball of foot. Continue going around in
the same direction. Switch directions with the
subsequent set / round.

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Side Plank

Level 1 - On Forearm

Start on all fours, supported by the balls of the feet


and hands. Slide your right leg under your left arm
and extend it as far to the side as possible. Briefly
allow your hips to rest on the ground as you drop to
the elbow / forearm of your right arm.

Support your weight on the forearm of your bottom


arm. Make sure you keep the shoulder packed down.
Contract the glutes and the core to bring your hips off
the ground and form a straight line from head to
heels. Bring your left leg up to join the right and place
one foot over the other. Point your free hand to the
sky to ensure proper alignment of the trunk.
Concentrate on short exhales to aid in core
contraction.

Drop your left foot back behind you. Let your hips sink
back to the ground. Support yourself on both hands
and on the ball of the left foot so that you can draw
your right foot back to the starting position, ready to
repeat to the other side.

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Side Plank

Level 2 - On Hand

Start on all fours, supported by the balls of the feet


and hands. Slide your right leg under your left arm
and extend it as far to the side as possible.

Support your weight on your right hand. Make sure


you keep the shoulder packed down. Contract the
glutes and the core to bring your hips off the ground
and form a straight line from head to heels. Bring your
left leg up to join the right and place one foot over the
other. Point your free hand to the sky to ensure proper
alignment of the trunk.

Drop your left foot back behind you. Let your hips sink
back to the ground. Support yourself on both hands
and on the ball of the left foot so that you can draw
your right foot back to the starting position, ready to
repeat to the other side.

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Side Plank

Level 3 - With Leg Lift

Start on all fours, supported by the balls of the feet


and hands. Slide your right leg under your left arm
and extend it as far to the side as possible.

Support your weight on your right hand. Make sure


you keep the shoulder packed down. Contract the
glutes and the core to bring your hips off the ground
and form a straight line from head to heels. Bring your
left leg up to join the right and place one foot over the
other. Extend your free hand upwards to ensure
proper alignment of the trunk. Without twisting at the
torso or hips, lift the left leg towards the sky (opening
like a pair of scissors).

Drop your left foot back behind you. Let your hips sink
back to the ground. Support yourself on both hands
and on the ball of the left foot so that you can draw
your right foot back to the starting position, ready to
repeat to the other side.

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Side Plank To Scorpion

Exercise Descriptions

Start from a side plank position, body stretched long


from head to heels. Your glutes should be contracted
and your belly button drawn in slightly. Begin to roll
you shoulders and hips down towards the ground.

Come to a position supported by crossed forearms,


knees and balls of feet. Keep the shoulders pulled
away from the ears.

Lift the left knee and foot off the ground and start
reaching it across to the right. Imagine trying to touch
the floor beside your right elbow with your foot.

When you have come to the end of your range of motion, let yourself tip open until your left
foot makes contact with the ground. Drive the hips forward with a strong glute contraction to
form a straight line head to heels then place the left foot on the right to come back to side
plank.
Note: Switch sides each round. Start each session off to a different side.
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Scorpion To Side Plank

Level 2

From a seated position, right leg stretched out


to the front and balanced on the right hand and
outside edge of the right foot. Extend the glutes
to drive the hips forward until you form a straight
line from head to heels.

Ensure the glutes remain contracted and the


belly button is drawn slightly in towards the
spine. This will stabilize the trunk and help you
hold nice straight lines. Begin rolling shoulders
and hips towards the ground until you can place
your left hand down.

As you rotate towards the ground, send the left


foot straight up into the air behind you. Your
goal is to form a straight line all the way from
your hands, planted solidly on the ground, to
your extended foot. Your planted heel will not
necessarily be touching, but that is the eventual
ideal.

Bring the extended left leg across to the right


while twisting the chest open to the left, trying to
maintain both hands firmly planted on the
ground. Reach for the ground just outside your
right hand with the free foot. When you reach
the end of your range of motion, allow yourself
to rotate back into the start position.

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Scorpion To Side Plank

Level 3 - Alternating

Perform the side plank exactly as described on


the previous page. But when coming back to the
position facing the ground, raise the right leg out
to the back and then reach it towards the ground
beside the left hand.

When you return again to the downward facing


position, youll once again extend the left leg up
and reach it to the right. Continue alternating
sides for the remainder of the set.

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Spinal Rock Hip Snaps

Level 1 - Mini Hip Rocks

Begin in a seated position with your knees bent to


about 90 in front of you. Stretch the crown of your
head towards the sky and inhale.

Reach your mid-back and simultaneously exhale,


contract your abs and round your back like a cradle
rocker. Let yourself fall backward and rock along that
rounded back one vertebra at a time. Inhale then fold
your knees back to a tucked position by your chest.

As the roll reaches the shoulder blades, quickly drive


the the hips towards the sky. The feet will drive
momentarily back towards the ground. Immediately
fold back into a tuck, exhale and roll back to your
starting position.

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Spinal Rock Hip Snaps

Level 2 - Butterflies

Begin in a seated position with your knees bent to


about 90 in front of you and opened towards the
outside. Stretch the crown of your head towards the
sky and inhale.

Reach your mid-back and simultaneously exhale,


contract your abs and round your back like a cradle
rocker. Let yourself fall backward and rock along that
rounded back one vertebra at a time. Inhale. Then fold
your knees back to a tucked position by your chest.

As the roll reaches the shoulder blades,


simultaneously drive the front of the hips to a point
forward as you open the legs back up into the knee
splayed position you started in. This is what gives the
movement its name, as it resembles a butterfly. Hover
for an instant in your butterfly. The trick to this
position is unfolding the hips in one direction over
your head and the knees in the other direction as they
open. From there fold back into a tuck, exhale and roll
back to your starting position.

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Spinal Rock Hip Snaps

Level 3 - Double Arching High Legs

Begin in a seated position with your knees bent to


about 90. Stretch the crown of your head towards
the sky and inhale.

Reach your mid-back and simultaneously exhale,


contract your abs and round your back like a cradle
rocker. Rock along that rounded back one vertebra at
a time. Fold your knees back to a tucked position by
your chest.

As the roll reaches the shoulder blades, drive your


hips upwards and your feet down towards the ground.
Land in an arched position supported by your feet and
your shoulder blades. Bring your back down to the
mat and ratchet yourself back up to sitting. Peel up
one vertebra at a time from the mat starting from the
top of the spine. Keep your feet on the ground.

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Swing Split

Level 1 - Twist & Reach

From a position on all fours, make sure your spine is


stretched long and your shoulders pulled down away
from your ears. Your heels should be slightly further
back than your butt and your shoulders lined up over
your hands.

Begin twisting to the left, pivoting with hips and


shoulders until the heel of the left foot comes down to
the ground and is pointing to the left. Youll also be
supported on the ball of the right foot.

Continue rotating until you are completely open and


reaching upwards with the free left hand. Exhale with
this effort in order to stabilize the core. Return to the
starting position and repeat to the same side.

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Swing Split

Level 2 - Basic (to same side)

From a position on all fours, make sure your spine is


stretched long and your shoulders pulled down away
from your ears. Your heels should be slightly further
back than your butt and your shoulders lined up over
your hands.

Begin twisting to the right, pivoting with hips and


shoulders until the heel of the right foot comes down
to the ground and is pointing to the right. Slip the left
foot under the right leg and begin extending it out to
the right.

Continue rotating until you are completely open and


reaching upwards with the free right hand. Exhale and
contract the glutes to drive the hips forward and
create a straight line from the head all the way to the
extended left foot.

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Swing Split

Level 3 - Alternating Sides

Perform the Swing Split exactly as described on the


previous page. But alternate sides with each
repetition.

As you perfect the movement, you should begin to feel more of a swing through the middle
position (on all fours facing the ground). Seek to flow from one side to the other without
stopping your momentum in the middle.

Dont forget to forcefully contract the glutes, extend


the hips and exhale as you reach the end of the
movement on each side.

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Swing Split to Table Thrust

Level 1

From a position on all fours, legs extended


slightly to the back, twist towards the left and
reach the left hand towards the sky. Open the
hips and chest as far to the left as possible.

Return to the starting position. Shift your weight


to the left hand and right leg, freeing the left leg
to swing underneath you to the right. At the
same time the right hand will come over the top
to be placed on the ground behind you.

You should now be on all fours but facing the


sky, supported on your hands behind you. Press
on the ground with mid-foot and squeeze your
glutes to raise your hips towards the sky.

Drop your butt towards the ground. Draw the


right hand back up and over the top to its
original position as you slide the left leg back
underneath you to return to the starting position
on all fours.

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Swing Split to Table Thrust

Level 2

From a position on all fours, legs extended


slightly to the back, twist towards the left and
reach the left hand towards the sky. Open the
hips and chest as far to the left as possible
while extending the right leg to the left and
thrusting the hips forward.

Return to the starting position. Shift your weight


to the left hand and right leg, freeing the left leg
to swing underneath you to the right. At the
same time the right hand will come over the top
to be placed on the ground behind you.

You should now be on all fours but facing the


sky, supported on your hands behind you. Press
on the ground with mid-foot and squeeze your
glutes to raise your hips towards the sky.

Drop your butt towards the ground. Draw the


right hand back up and over the top to its
original position as you slide the left leg back
underneath you to return to the starting position
on all fours.

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Swing Split to Table Thrust

Level 3

From a position on all fours, legs extended


slightly to the back, twist towards the left and
reach the left hand towards the sky. Open the
hips and chest as far to the left as possible
while extending the right leg to the left and
thrusting the hips forward.

Return to the starting position. Shift your weight


to the left hand and right leg, freeing the left leg
to swing underneath you to the right. At the
same time the right hand will come over the top
towards the ground, but dont put it down.

Come around until you are balanced on your left


hand and your right leg. Thrust your hips
towards the sky by contracting the glutes and
pressing through the right foot.

Drop your butt towards the ground. Draw the


right hand back up and over the top to its
original position as you slide the left leg back
underneath you to return to the starting position
on all fours.

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Tabletop Switch / Threaded Wheel

Level 1 - Basic Same Side

The table top switch begins in the quad squat position. To get into the quad squat, begin in a
kneeling position and bring your butt as close to your heels as possible. Next, lean forward
until your back is parallel to the floor, with your hands on the ground. Your knees and elbows
should be slightly splayed (at about a 45 angle) so the position feels buoyant.

You should be pressing equally with all four limbs in


order to drive away from the floor. Ensure that your
spine stays long and that your back remains parallel
to the floor.

Raise your right arm and left leg off


the floor (opposite arm, opposite leg). Drive your
raised knee under towards your hand, so that you
rotate face up to the crab position. (Youre basically
placing your foot where your hand used to be.)

Finish the movement by contracting the glutes and


pressing the hips up towards the sky. Keep the
shoulders pulled down away from the ears. Reverse
the movement by pulling that same leg beneath you
to rotate back into the quad squat position. Repeat to
same side for remainder of set.

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Tabletop Switch / Threaded Wheel

Level 2 - Alternating

Perform the table top switch exactly as described in


on the previous page. Except well be alternating from
one side to the next. In this example well be taking
the left hand across the top and sliding the right leg
through the bottom to replace the hand.

After completing the movement to one side, reverse


direction as before. But as you come into the quad
squat, sink and absorb with all four limbs. Try to catch
the rebound and use that to propel you into the next
movement. The entire sequence should feel buoyant.
This time raise your right arm and left leg and repeat
the movement to the other side.

Keep switching back and forth like this fluidly for reps.

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Tabletop Switch / Threaded Wheel

Level 3 - Threaded Wheel

Begin in the quad squat position as before. Raise


your right leg and left arm, and pull the right leg up
and under as before.

This time, instead of placing the left hand down into


the crab position, reach up and back to place it into a
bridge or "wheel." You have to allow the planted arm
to rotate in order to access that position.

From the wheel, raise the right hand and left leg. As
you pull out of the wheel with the right hand, pull the
left leg in and under to return to the quad squat in the
opposite direction. Make the movement continuous.

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Tripod Switch

Level 1 - Basic

Begin in a flat foot squat, feet about shoulder


width apart, chin tucked and crown towards the
ceiling to ensure good spinal alignment. Arms
are held straight out in front.

Shifting your weight to the right, reach back with


the right arm into the spot where you would fall
off balance without a support. Point fingers away
from you, forming a tripod structure with your
two feet and right hand. Your weight is roughly
70% on the right arm and foot, and 30% on the
left foot.

Shift fully back, placing the left hand into the


same empty space on the left side, so that your
weight is equally balanced between all four
limbs. Fingers should be pointing away from
you.

Shift your weight to the left, passing through the


tripod position of two feet and left hand, and
push off with the left hand to drive yourself back
forward into the flat foot squat position.
Remember to do repetitions in both directions,
or do one circuit to the right followed by one
circuit to the left.

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Tripod Switch

Level 2 - Springing

Beginning in a flat foot squat, shift your weight


to the right and reach back with the right arm
into the spot where you would fall off balance
without a support. Place the right arm down into
that space, fingers pointing away from you,
forming a tripod structure with your two feet
and right hand. Your weight is roughly 70% on
the right arm and foot, and 30% on the left foot.

Your legs and arm should feel buoyant in this


position, like a coiled spring ready to explode off
the floor. Bounce up and down slightlythis is
the elasticity which will propel your movement.
When youre ready, drive upwards off the coiled
right arm, while at the same time driving with the
legs and glutes to snap the hips straight up at
the ceiling.

As your body floats upward, rotate from the


waist to turn towards the left while moving the
extended left arm in an arc towards your left,
following it with your eyes.

Continue rotating from the waist to your left,


catching yourself in the tripod structure on your
left side. The left arm should bend like a spring
to absorb the landing, and the knees should turn
slightly to that side to aid in this absorption.

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Tripod Switch

Level 3 - Double Handed Springing

Beginning in a flat foot squat, shift your weight


to the right, twist and reach back with both
hands towards the ground. Absorb the ground
with both hands. Let the left knee drop towards
the inside.

Used the coiled energy built up in the first part of


the movement to drive up off the ground while at
the same time driving with the legs and glutes to
snap the hips straight up at the ceiling.

As your body floats upward, rotate from the


waist to turn towards the left while moving the
extended arms in an arc towards your left,
following the arc of the movement with your
eyes.

Continue rotating from the waist to your left,


catching yourself with both hands on the ground
behind you. The arms should bend like a spring
to absorb the landing, and the knees should turn
slightly to that side to aid in this absorption.

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Wall Squat (The Chair)

Exercise Descriptions

Get set with your back to a wall or some other


vertical surface that will support your weight.

You can adjust the difficulty level by reducing the depth of the squat if needed.

Drop into a squat. Ideally your thighs will be


parallel with the ground. Hold your hands out in
front of you. Draw the navel in slightly towards the
spine and keep the low back neutral (not arched).
Concentrate on short exhales through pursed
lips.

Page 112 of 112