Sports Performance Republic, LLC 2010

Presents
PEFORMANCE for Life
Free Bonus Workout:
No B.S. Workout To Improve Your
Overall Movements, Strength, Power,
Endurance, Boost Your Energy Levels
and Lose Excess Fat

Performance Training Solutions to Keep You Moving!

____________________________________
Giber Becerra, CSCS
Performance Specialist

Performance for Life http://GGGitnessTraining.com 3|Page

 This special workout is FREE
to distribute on the Internet.
http://GGGFitnessTraining.com

Congratulations!!!!

You can now print and redistribute rights to this ebook, No B.S.
Workout To Improve Your Overall Movements, Strength, Power,
Endurance, Boost your Energy Levels and Lose Excess Fat

By owning the reprint rights you can reprint, sell or redistribute this
ebook for any price youd like and keep 100% of the profits.

Or you can use this free ebook as a bonus or premium and give it away.
Its your choice. The only restriction is you cannot modify or change the
ebook in any way (thats it)

Inside this special bonus workout, from the Performance for Life
program, youll find some of the best exercises to keep you going in
everyday life. With this report youll be on your way to an active,
healthy, and fulfilling lifestyle.

Sports Performance Republic, LLC 2010

ABOUT GIBER BECERRA & Performance for Life
Giber Becerra is a respected sports performance coach with over 9 years of experience training
athletes and active individuals. He is the President & Founder of Sports Performance Republic
(SPR), a comprehensive sports training company that helps individuals take their performance
to the next level. Whether on or off the field, SPR provides
solutions through processes that promote productivity, longevity,
and motivation.

When individuals feel like they have reached a plateau on their

performance, or simply dont know strategies for maximum
results, they run to Giber & their team of experts for help. From
active individuals to elite athletes, he offers a variety of training
and consulting products for individuals, groups, or teams.

An experienced Sports Performance Coach, Gibers major goal is to

contribute his knowledge, experience, and enthusiasm to the
continued development of active individuals, elite, and aspiring
elite level athletes. The result of his vision to fulfill his aspirations
was the development of Sports Performance Republic in 2008.
Through Sports Performance Republics methodology, he brings
tribute to his many years of studying the Greats or leading
experts in the field of sports performance, such as Mark Verstegen, Gray Cook, Mike Boyle,
Juan Carlos Santana, Loren Seagrave, Tudor Bompa, Vern Gambetta, Mike Clark, Gary Gray and
many others. His approach empowers diverse individuals, giving them the knowledge and the
tools necessary to reach their most desired performance goals.

His objective is to reach out and bring knowledge and awareness to living a healthy lifestyle.

Giber is certified and a member of the National Strength and Conditioning Association. In
addition, Becerra holds a National D Soccer Coaching License from the United States Soccer
Association and is CPR/AED certified. Giber currently resides in Phoenix, Arizona.

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Ezine with overall fitness training, motivation, nutrition tips
& much more sign up here: http://bit.ly/57ZHDt.

Performance for Life http://GGGitnessTraining.com 5|Page

DISCLAIMER
Important Disclaimer... Please Read

The author and publisher of this tutorial and accompanying material have used their best efforts in
preparing it. The author and publisher make no representation or warranties with respect to the
accuracy, applicability, fitness or completeness of the contents of this material. The information
contained in this manual is strictly for educational and resource purposes only. It is not medical advice
and is NOT a substitute for or an addition to any advice given to you by health care professionals. See
your physician before starting any exercise or nutrition program. If you are taking any medications, you
must talk to your physician before starting any exercise program, including the Performance for Life
Training Program. Therefore if you wish to apply ideas contained in this tutorial, you are taking full
responsibility for your actions.

Every effort has been made to accurately represent this product. Examples in this program are not to be
interpreted as a promise or guarantee of any kind. This program is designed for healthy individuals 18
years and older only.

The author and publisher disclaim any warranties (express or implied), merchantability, or fitness for
any particular purpose. The author and publisher shall in no event be held liable to any part of any
direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly
from any use of this material, which is provided as is and without warranties.

All forms of exercise pose some inherent risks. Before adhering to the information or recommendations
of this program, you must consult your physician. Please understand that you are solely responsible for
the way information on this manual is perceived and utilized and you do so at your own risk. For your
own safety, it is important to understand your own limits. Do not take risks beyond your current level of
fitness and experience. If you experience any lightheadedness, dizziness, or shortness of breath while
exercising, stop the movement and consult a physician.

Dont perform any exercise unless you have been shown the proper technique by a certified personal
trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when
lifting. Dont perform any exercise without proper instruction. Always do a warm-up prior to exercising.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high
blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. In no way will Sports
Performance Republic, LLC or any persons associated with Sports Performance Republic, LLC be held
responsible for any injuries or problems that may occur due to the use of this program or the advice
contained within. Sports Performance Republic, LLC will not be held responsible for the conduct of any
companies and websites recommended within this site.

If you have any queries, please do not hesitate to contact us: info@sportsperformancerepublic.com

Sports Performance Republic, LLC 2010

GUIDELINES
According to your level of experience and fitness levels, choose a starting point.
You begin with a lower number of sets and repetitions if you need it.
Every 3 weeks of consistent training, take one unloading week to let your body
recover. During this recovery week, you can perform some activity at lower
intensity levels.
Depending on your availability, choose the number of training days a week.
Training could be 2-6 days a week and alternating between different
workout routines.
Each pair of exercises will be performed as a Superset. With each Superset,
you will perform an exercise followed immediately by the next.
Rest 1 minute after completing the exercises in your Superset.
Every workout should be preceded by a thorough warm-up and then
followed by a cool-down sequence after the workout.
If you have a limited amount of time:
Perform the movement prep section only.
Reduce the number of sets or reps.
Shorten the workout and follow at a later time throughout the day.

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& much more sign up here: http://bit.ly/57ZHDt.

Performance for Life http://GGGitnessTraining.com 7|Page

Nowadays, people are busier than ever and there seems to be less and less time for ourselves. The irony
is that the less you take care of your body, the lower your energy levels and productivity. Its like a
vicious cycle. However, Ive put together this workout session which is not only effective, but also
efficient. There will be no need for you to spend a long time exercising to get the results that you need.
Additionally, you wont need to go to a gym to get the most out of this workout. In fact, there is very
little equipment needed to perform this exercise routine.

Those long days at the gym on top of a cardio machine to lose fat are way gone. In fact, research has
shown that one of the most effective and efficient ways to lose fat is through interval training. Instead of
spending a long time during cardio, you can perform higher quality work with less time and with better
results. Overall, this workout will allow you to achieve the results you are looking for in less time.
Therefore, you can have more time to enjoy your personal life.

In the following exercise session, youll be doing exercises in supersets. That is, youll be doing back to
back exercises, as indicated in the workout program, with no resting time between them. Every time
youve completed your superset you can take a short 30 to 45 second break between sets. For
example, if you look at the STRENGTH section, you will do a set split squats, rest briefly, push ups, rest
briefly, and finish it with squats to row. You will take that 30 to 45 second break after performing this
exercises back to back. When done with all of your sets, you will then proceed to the next highlighted
supersets on the STRENGTH section (that is, squats to single arm press, rest briefly, and dips).

This approach of alternating exercises will help you minimize the amount of time you need to spend
working out, while you maximize the benefits of your training session. Combining exercises that require
two distinct movements allows for different muscle groups to work much more effectively. As a
consequence, your movements will be of higher quality and the alternating of exercises with little rest in
between will help boost your metabolism.
Benefits:
Correcet & improve running mechanics, balance, and coordination
Improved speed, power, strength and overall fitness
Enhanced sports performance
Achieve body posture
Improved mobility, stability, and overall strength
Regeneration techniques to aid muscle recovery
Get motivated to maintain an active lifestyle
Body fat loss
Equipment Needed:
Resistance bands
Bench
Dummbells (optional)
Foam Roller
Stretch Rope
The Workout:
Do this full-body workout two to three times a week. Feel free to combine this workout with another
one of the Performance for Life workouts. Make sure you give yourself a day of rest in between
workouts at a minimum. You can do a training session in back to back days, but no longer than that.
Duration:
40 to 50 minutes.

Sports Performance Republic, LLC 2010

 MOVEMENT PREP
Exercise Sets Reps
Hip Twist 1 10 each
Scorpion 1 10 each
Alternating Glute & Hamstring
1 10 each
Stretch
Alternating Hamstring Stretch 1 10 each
Lunge & Lateral Flexion 1 5 each
Handwalks 1 5
Elbow to Instep Stretch 1 5 each

PREHAB
Exercise Sets Reps
Y,T,W 1 10
Superman 1 10
Sidelying Adduction 1 10
Hip Rotation 1 10 each
Hip Lift 1 10 each
Quad Circles 1 10 each

STRENGTH
Exercise Sets Reps
Split Squat 1 10 each
Push Ups 1 10 each
Squat to Row 1 10 each
Squat to Single Arm Press 1 10 each
Dips 1 5 each
Split Stance Press 1 5
Single Leg Squat 1 5 each

ENERGY SYSTEM DEVELOPMENT

Total Active
Work Bouts
Exercise Time Rest
Running, bike, elliptical, treadmill,
14' 1' 1' 7
etc.
You will do 14 to 18 minute intervals by choosing any modality you would prefer.
Work for 60 seconds at your perceived effort level of 7-8 out of 10. Once the 60
seconds is up, proceed to your active rest for another 60 seconds at about a 3-4
out of 10 effort level. Continue this work to rest ratio (1:1) for the prescribed
amount of time for about 7 to 9 bouts.

REVITALIZATION
Exercise
Foam roller & stretch rope
Use these tools after you are done with your workout to help expdedite
your body's recovery process. You can either use them for time (30
seconds to a minute) or for a number of repetitions (8 to 12).

Performance for Life http://GGGitnessTraining.com 9|Page

 MOVEMENT PREP: EXERCISE DESCRIPTIONS
HIP TWIST
STARTING POINT:
Lie on your back with your arms extended out, your knees bent, and your feet flat on the ground.
MOVEMENT EXECUTION KEYS:
Rotate your knees to the left until they reach the floor, and then rotate again towards the right. Continue for the prescribed
number of repetitions.
FOCUS:
Maintain your belly drawn in or tight, your shoulders on the ground, your knees together, and your stomach tight.
YOU WILL EXPERIENCE:
A stretch and tension on your midsection area.
VARIATIONS:
Same starting point with the exception of starting with your hips and knees at a 90 degree angle. Proceed by following the
same movement execution keys.

SCORPION
STARTING POINT:
Lie face down with your arms extended out, your legs together and straight, and your toes touching the floor.
MOVEMENT EXECUTION KEYS:
Bring your left leg up towards your right arm by activating your glutes (left side of your rear end). Bring your leg back to the
starting position. Continue the exercise by alternating with the opposite leg towards the left arm.
FOCUS:
Maintain your belly drawn in or tight, your shoulders on the ground, your knees together, and your stomach tight. Keep the
non-moving leg straight and fire the glute muscles of the active leg.
YOU WILL EXPERIENCE:
A degree of tension on quads and a stretch on your hamstrings of the active leg. Also, a stretch and tension on your
midsection area.

Sports Performance Republic, LLC 2010

 ALTERNATING GLUTE & HAMSTRING STRETCH
STARTING POINT:
Lie facing up.
MOVEMENT EXECUTION KEYS:
Bring one knee towards your chest and use both hands to hug the knee. Hold this stretch for one second and return
to starting position. Repeat the movement on the other side and continue alternate between left and right leg for the
prescribed amount of repetitions.
FOCUS:
Keep your torso tight and make sure your back is touching the ground at all times. Keep the non-stretching leg
straight and avoid bending the hip. Also, keep the non-stretching leg from rotating our (your foot should be pointing
up the whole time).
YOU WILL EXPERIENCE:
A degree of tension on your gluteal area and hamstrings.

ALTERNATING HAMSTRING STRETCH

STARTING POINT:
Lie facing up.
MOVEMENT EXECUTION KEYS:
While keeping your leg straight, bring one leg towards your chest and use both hands to hug the back of the knee.
Hold this stretch for one second and return to starting position. Repeat the movement on the other side and continue
alternate between left and right leg for the prescribed amount of repetitions.
FOCUS:
Keep your torso tight and make sure your back is touching the ground at all times. Keep the non-stretching leg
straight and avoid bending the hip. Also, keep the non-stretching leg from rotating our (your foot should be pointing
up the whole time).
YOU WILL EXPERIENCE:
A degree of tension on your hamstrings.

Performance for Life http://GGGitnessTraining.com 11 | P a g e

 LUNGE & LATERAL FLEXION
STARTING POINT:
Stand upright and then go into a split stance or lunge position without letting your right knee touch the ground or letting your
left knee go past the toes.
MOVEMENT EXECUTION KEYS:
Upon reaching a lunge position with your left leg and maintaining your balance, raise your right arm and reach directly over
your head (towards the left side). Continue the exercise for the prescribed number of times.
FOCUS:
Keeping your abdomen and glutes tight. Keep your abdomen tight and hold your balance.

YOU WILL EXPERIENCE:

A strengthening of glutes and torso. Stretching of your obliques and lengthening of the right hip flexor.

HANDWALKS
STARTING POINT:
Place both hands on the ground and keep feet straight.
MOVEMENT EXECUTION KEYS:
Start walking your hands out without moving your feet until you get close to a horizontal position. Then, start taking baby
steps without bending your knees until you reach the starting position. Continue the exercise for the prescribed number of
times.
FOCUS:
Maintain your belly drawn and shoulders stable. Keep your legs straight throughout the exercise.
YOU WILL EXPERIENCE:
A strengthening of your shoulders and torso while you stabilize. A lengthening of your hamstrings and calves.

Sports Performance Republic, LLC 2010

 ELBOW TO INSTEP STRETCH
STARTING POINT:
Leaning forward in a lunge position & back straight.
MOVEMENT EXECUTION KEYS:
Place left hand on the floor and the right elbow inside your right knee. As you hold this position, keep your back flat
and chest up. Hold this position for a couple of seconds. Proceed to placing the right arm outside of your right foot
and hold for two seconds (keep your back leg straight by squeezing your glutes as you hold this position). Continue
the exercise by keeping both arms on the ground, dropping your hips back, extending the front leg, and keeping the
back leg straight. Hold this position for a couple of seconds. Return to the starting position and repeat the same
movement on the opposite side. Continue the exercise for the prescribed number of times.
FOCUS:
Do not let your back round and keep your chest up. Maintain your glutes tight and your back knee straight and off
the ground. Also, keep your torso tight.
YOU WILL EXPERIENCE:
A stretching on the hip flexors, hamstrings, and glutes.

Performance for Life Mindset:

Up to now, our lives have been an accumulation of our thoughts. As a
consequence of our thoughts, we have in turn created our daily habits.
Are there habits in your life that are keeping you away from achieving your
dream? If so, they have to go the same way that you created them in the first
placethrough your thoughts.
What are you thinking about throughout the day? It is believed that people
have as little as 2,000 thoughts per day to as much as 70,000. Therefore, if the
majority of your thoughts are negative, which in most cases it is believed that
they are, then no wonder why we accumulate bad habits throughout our lives.
Start monitoring the way you think about yourself and your self-talk, and
figure out what types of changes you can make to nurture positive habits in your
life.

Performance for Life http://GGGitnessTraining.com 13 | P a g e

 PREHAB: EXERCISE DESCRIPTIONS
Y, T, W
STARTING POINT:
Lie down facing the floor.
MOVEMENT EXECUTION KEYS:
Y: With your arms extended out in a Y shape, begin raising your arms towards the sky by sliding your shoulder blades in (or
squeezing them together). As you raise your arms, your elbows will be in level with your face. Return to the starting position
and continue this movement for the assigned number of reps.
T: With your arms extended out in a T shape, begin raising your arms towards the sky by sliding your shoulder blades in (or
squeezing them together). As you raise your arms, your elbows will be in level with your face. Return to the starting position
and continue this movement for the assigned number of reps.
W: With your arms extended out in a W shape (elbows in and thumbs out and slightly rotated out); begin raising your arms
towards the sky by sliding your shoulder blades in (or squeezing them together). As you raise your arms, your elbows will be in
level with your face. Return to the starting position and continue this movement for the assigned number of repetitions.
FOCUS:
On performing slow controlled motions and thumbs pointing up.
YOU WILL EXPERIENCE:
An increase of tension in shoulders and scapula.

SUPERMAN
STARTING POINT:
Lie on the ground facing down. Head up and arms fully extended in a Y shape with thumbs pointing up. Legs fully extended
shoulder width apart with feet dorsi-flexed.
MOVEMENT EXECUTION KEYS:
At the same time lift arms, torso, and knees off the ground. Leaving only hips on the ground. Come down and repeat the
same movement for the assigned repetitions.
FOCUS:
Maintain your belly drawn in or tight, arms and legs fully extended and head always up.
YOU WILL EXPERIENCE:
A degree of tension on your lower back, glutes and hamstrings.

Sports Performance Republic, LLC 2010

 SIDELYING ADDUCTION
STARTING POINT:
Lie on your side. Forearm on ground supporting the torso off the ground. Bottom leg fully extended on the ground up leg over
and in front the bottom leg with knee bent.
MOVEMENT EXECUTION KEYS:
Lift bottom leg up and down without touching the ground for the assigned number of reps.
FOCUS:
Maintain your belly drawn in and feel dorsi-flexed. Perform slow controlled movements.
YOU WILL EXPERIENCE:
A degree of tension in hip, adductor muscles and glutes.

HIP ROTATION
STARTING POINT:
Lie in your side with your knees bent at 90o and use your forearm to maintain your torso off the ground.
MOVEMENT EXECUTION KEYS:
Externally rotate the hip that is on top of the other without separating your feet. Then bring it down and continue the same
movement for the assigned repetitions.
FOCUS:
Maintain a stable hip; keep feet together a belly tucked in.
YOU WILL EXPERIENCE:
A degree of tension in the hip region.

Performance for Life http://GGGitnessTraining.com 15 | P a g e

 HIP LIFT
STARTING POINT:
o
Lying down & facing up. Knees bent at 90 and feet dorsi-flexed and toes off the ground.
MOVEMENT EXECUTION KEYS:
Bring one leg up to chest and grab right below the knee. Then lift hip off the ground while keeping the other heel on the
ground. Repeat for the assigned number of reps and alternate legs.
FOCUS:
Perform slow controlled movements and maintain belle tucked in.
YOU WILL EXPERIENCE:
A degree of tension in glutes, lower back and hamstrings.

QUAD CIRCLES
STARTING POINT:
Hands and knees on the ground. Arms fully extended, feet dorsi-flexed and knees bent.
MOVEMENT EXECUTION KEYS:
Lift one knee off the ground and begin raising the leg up towards the sky (abduct your hip). Proceed to extending your leg
back and keeping your foot dorsiflexed. Keep your knee fully extended as you reach back. Then, without bringing the knee
down to the floor, begin tucking your knee in towards the starting position. Perform the assigned number of repetition.
FOCUS:
Maintain belly tucked in and back straight at all times. Slow controlled movements.
YOU WILL EXPERIENCE:
Small tension on hip, Quads, hamstrings, and glutes.

Sports Performance Republic, LLC 2010

 STRENGTH: EXERCISE DESCRIPTIONS
SPLIT SQUAT
STARTING POINT:
Split stance position with one leg behind the other similar to a lunge. Hands on hip.
MOVEMENT EXECUTION KEYS:
o
In place bring the back leg down about 6 inches from the ground. At the same time bend the front leg to about 90 . Stand
back up and perform the assigned reps.
FOCUS:
Keeping a straight back and chest up. Dont allow back leg to touch the ground and the front knee to go pass toes.
YOU WILL EXPERIENCE:
An increase of stress on quads, glutes and hamstrings.

PUSH UPS
STARTING POINT:
Your body will be off the ground and facing down with both feet and hands on the floor. Make sure you keep a straight line
that runs from your shoulders all the way to your ankles (as shown on the picture).
MOVEMENT EXECUTION KEYS:
Start lowering your body without letting it touch the ground. Until your elbows reach a 90 degree angle, initiate your
movement to your starting position. Continue for the prescribed number of repetitions.
FOCUS:
Maintain your body in a straight line. Keep your stomach drawn in. Do not touch the floor with your knees or chest.
YOU WILL EXPERIENCE:
A workout on your arms, midsection area, and especially on your chest.
VARIATIONS: (Easier version)
With the exception of your knees touching the floor, you will do the exercise with similar execution keys as the regular push
up.

Performance for Life http://GGGitnessTraining.com 17 | P a g e

 SQUAT TO ROW
STARTING POINT:
Standing upright and holding the resistance cables on both hands 3-5 feet away.
MOVEMENT EXECUTION KEYS:
As you are squatting, you will reach forward by extending your arms. When you have reached a full squat position, youll then
initiate your movement towards the starting position. As you are moving up, your arms will pull the cables back and just below
your chest line. Repeat the movement for the prescribed number of repetitions.
FOCUS:
Make sure you keep your back flat and feet on the floor as you are squatting and reaching with your arms forward. Perform a
slow and controlled movement on the way down. Proceed with a fast cable pulling motion as you are making your way to the
starting point. Engage your abdomen by drawing in your stomach.
YOU WILL EXPERIENCE:
A workout on your back, arms, and legs.

SQUAT TO SINGLE ARM PRESS

STARTING POINT:
Standing upright and holding the resistance cables on both hands 3-5 feet away. Face away from the cables.
MOVEMENT EXECUTION KEYS:
As you are squatting, you will stabilize both cables right next to your chest. When you have reached a half squat position,
youll then initiate your movement towards the starting position. As you are moving up, one arm will push the cable forward
by extending the elbow. As you perform the movement on one side, hold the other arm next to your body. Repeat the
movement for the prescribed number of repetitions.
FOCUS:
Make sure you keep your back flat and feet on the floor as you are squatting. Perform a slow and controlled movement on the
way down. Proceed with a fast cable pushing motion as you are making your way up. Engage your abdomen by drawing in
your stomach.
YOU WILL EXPERIENCE:
A workout on your back, arms, and legs.

Sports Performance Republic, LLC 2010

 DIPS
STARTING POINT:
Both hands on top of a bench or platform with arms fully extended and chest up. Feet on the floor with legs fully extended.
MOVEMENT EXECUTION KEYS:
Lower your hips in a slow and controlled fashion until your elbows reach a 90 degree angle. Then, proceed to lifting your body
up quickly towards the starting position. Continue this movement for the prescribed amount of time.
FOCUS:
Keep your chest up and legs extended in front of you. Keep your arms stable throughout the movement.
YOU WILL EXPERIENCE:
A workout on your triceps and hamstrings.
VARIATIONS:
Keep one leg off the ground throughout the movement.

SPLIT STANCE PRESS

STARTING POINT:
Standing with one leg forward (split stance) with both hands holding a handle on each side.
MOVEMENT EXECUTION KEYS:
Lower your hips by bending the front leg and without touching the floor with the back leg. Hold this position until the exercise
is done. Then, initiate the pushing movement with your arms by extending your arms in front of you. Come back to the
starting position and continue the movement for the prescribed number of repetitions.
FOCUS:
Keep an upward posture and dont let your front knee go past your toes. Keep your balance throughout the movement. Do not
arch your back or rock your body in an attempt to pull harder. Keep your stomach tight and drawn in.
YOU WILL EXPERIENCE:
A workout on your chest and legs.

Performance for Life http://GGGitnessTraining.com 19 | P a g e

 SINGLE LEG SQUAT
STARTING POINT:
Standing on one leg in front of bench a few inches away.
MOVEMENT EXECUTION KEYS:
Perform a Single Leg Squat down until your glutes touch the bench. Come back up and repeat sequence on same leg for the
assigned number of reps and then switch to other leg.
FOCUS:
Keep a straight back and chest up while performing the squat. Maintain good balance and a stable body.
YOU WILL EXPERIENCE:
A degree of tension in quads, hamstrings, glutes and core.
VARIATION:
If bench is too low, you may place a foam roller or a padding to facilitate the exercise. Dont make it too high; it will beat the
purpose of the exercise. Also, you can hold dumbbells on your hands as you perform this exercise.

Performance for Life Mindset:

Never settle for less than your full potential. You are here for
a reason. There is greatness in you. Anybody can tell you this, but
unless you truly believe this to be true about you, this will not be
your reality.
Therefore, when things get hard, dont stop pursuing that which
you truly want for your life. Being perseverant is one of the
greatest keys for success. Any human who has achieved great things
has truly persevered into accomplish those things he/she truly
believed in.
The journey to success is not a race, it is a marathon. It is
about enduring through the low and high points in life towards the
most desired goals.
It is truly lonely at the top because so many give up on their
way up. However, it is he who is able to last through the great
challenges in life which will reap the great rewards of their
success.

REVITALIZATION EXERCISE ILLUSTRATIONS

Sports Performance Republic, LLC 2010
FOAM ROLLER

STRETCH ROPE

If you liked this workout, youll love the training

sessions in our Performance for Life program.
You can pre-order your copy here:
http://bit.ly/d6QYFJ

Performance for Life http://GGGitnessTraining.com 21 | P a g e

 Introducing the latest ebook from expert performance
coach and author Giber Becerra.

Packed with powerful advice and full of workout

routines, Performance for Life is the revolutionary
training program designed specifically for athletes and
non-athletes who compete in a race, match, or their
most important game...their everyday life!

STEP
STEP ONE: (Download the excerpt)

Download excerpts from the ebook"Performance for Life": http://ow.ly/d/1S4

(Adobe PDF Format)

STEP TWO: (Pre-Order the e-book)

A 200+ page e-book with workout programs for beginner, intermediate,

and advanced levels.
E-book with 100+ exercise pictures with clear instructions on how to
perform the movements.

Total Value of the Performance for Life program is over $127. However,
you will ONLY PAY $29.95.
(This is less than what you will pay for a private session with a personal trainer)

ATTENTION: You can now Pre-Order the "Performance for Life"

ebook. The ebook will be emailed to you the day of the launch
(around mid April 2010).

Go to this link and place your order now: http://bit.ly/d6QYFJ

Sports Performance Republic, LLC 2010

So that we can brag about your success, please let me know how much you benefited from this
program by writing to us at coretrainingu@gmail.com

We welcome your input and comments. Please email us at:

info@sportsperformancerepublic.com
For more information, please visit the Performance for Life Blog at:
www.ggfitnesstraining.com
Sign up for our weekly Performance Tips Ezine newsletter by going to this link
http://bit.ly/57ZHDt or visiting our blog.

You can also follow us on twitter: http://www.twitter.com/ggperformance or become my

friend on Facebook: http://www.facebook.com/giberb

Become a fan of the Performance for Life community: http://bit.ly/buT74F

Make sure you subscribe to our Performance for Life Show channel:
http://www.youtube.com/user/ggperformance

DO NOT WAIT:
GO RIGHT NOW & SIGN UP TO OUR PERFORMANCE TRAINING
INSIGHTS EZINE
http://bit.ly/57ZHDt
Performance for Life http://GGGitnessTraining.com 23 | P a g e
Now, You can Receive the PERFORMANCE
Insider DVD Program: a Video Coaching
DVD Delivered to your Door Every Month

FOR ONLY $1*

B ecause there are so many exercises you
can show in an e-book and because there is always
different health & fitness research to help an individual
stay in peak condition, Ive created the Performance
for Life Insider DVD Program. If you like this workout,
and you are serious about improving your movements
to take your performance to the next level then this
is something that youll really like. Im actually really
excited about this program! Every 4 weeks, I take the
latest most powerful exercise strategies to help you
in your journey of a healthy lifestyle.
Plus, Ill be regularly adding surprise bonuses to this
Monthly program.
You will receive these latest cutting-edge exercise techniques to
help make your day to day movement better and more
productive.
The sole purpose of this program is to help you get in the best
physical shape of your life.

These exercise DVDs are not packaged in a fancy way. The

Performance for Life Insider DVD Program is straight to the point
and, just like this book, 100% fluff-free.
It's just like hiring me as your personal fitness trainer &
performance coach to make sure you are continuing to unleash
your bodys full potential.

*For only $1 plus shipping, you will receive your

first Performance for Life Insider DVD. After the
first month, we continue to deliver the DVDs for
only $39.95 charged to your credit card every month.

This program will launch soon after the Performance for Life e-book is
launched. However, if you are interested in receiving a notification of when we
launch the Insiders program, send us your email at coretrainingu@gmail.com

Sports Performance Republic, LLC 2010

Constant & Never Ending Improvement
Being your performance coach through this workout has been my gratification. It
is my hope that you continue in the path for a healthier lifestyle and that you
keep on moving & inspiring others. If you are one of the many that enjoyed this
program, please spread the word about this training system.

Sincerely,

Giber Becerra, CSCS

Author, Performance for Life

Share the Performance for Life Bonus Workout.

Who else is interested in improving their movements and taking their
performance to the next level? Make a list of friends, family, co-workers, and
anybody else that will benefit from this ebook. Add a few names on this list and
share it (cross your name off the list before you share it with others).

1. ___________________________
2. ___________________________
3. ___________________________
4. ___________________________
5. ___________________________
6. ___________________________
7. ___________________________
Please return this e-book to: ___________________________

Performance for Life http://GGGitnessTraining.com 25 | P a g e

 WARNING: Do Not Hire Any Fitness Trainer or
Sports Performance Coach Until You Read This FREE
Special Report!
Discover How to Hire a Qualified Performance Specialists as a Personal Trainer
When training an individual, most people think about putting them through these rigorous
forms of training. Of course, depending on the person and their types of activities, whether it is tennis,
football, or just every day life, the individual needs to become stronger, fitter, faster, quicker, agile,
explosive, balanced, coordinated and all the different characteristics that encompass an all around
efficient mover. However, in spite of needing all these essential elements, some so called fitness
coaches/personal trainers put the individual through an intense regimen of exercises without having a
clue of where the person stands.
To get an idea of the type of program the individual needs, it is imperative to get some baseline
testing. Most fitness coaches or personal trainers will perform, and should perform, baseline testing on
their clients. However, the majority of the current testing process is based on acquiring a certain
quantity, whether it is time, distance, or strength. But what good is it to have all great scores under this
type of baseline testing, when the clients body is performing under a very weak & faulty foundation. In
other words, an individual could be performing well, but placing their bodies under a lot of undue stress
that could later develop into injuries and poor performance in the long run.
How do you know if you have a weak or strong foundation? Giber and his team of specialists at
Sports Performance Republic focus on identifying, correcting, and improving the quality of your
movements. A Functional Movement Screen evaluation helps us to identify movement dysfunction.
After going through an assessment with the Functional Movement Screen tool we can determine the
type of foundation you have and what needs to be done to correct and build that strong foundation.
Because your body works as a system of interconnected crossed patterns, any deficiencies that
are happening throughout your body will translate and affect other healthy and efficient movement
patterns. This deficiencies will create what Mark Vestegen, from Athletes Performance Institute, calls
energy leaks. And those energy leaks are the greatest cause of muscle compensation, non-contact
injuries, tight muscles, and poor performance. This focus on building a strong foundation by taking care
of your leaks will help you decrease injury potential and enhance your performance potential.
As important as it is for you to train, your body needs the time and adequate strategies to
regenerate itself for future gains. At Sports Performance Republic we help you with the proper tools
and regenerative strategies to aid muscle recovery and optimize your future workouts or competitions.
As you know, anyone can become a personal trainer by obtaining a bogus certification online.
Because a lot of these certifications are not regulated, many people pretend to know what they are
doing, while putting an individual in an unsafe, ineffective and inefficient program. With Sports
Performance Republic you can feel at ease that you will find the BEST coaching with recognized
certifications. We will help you get the results you are looking for and educate you in the process. It is
our priority to give you the tools in fitness and sports training and provide you with the right network of
nutrition, supplements, sport psychology, sports medicine, training equipment, and training gear.
Before you hire a performance specialist or a personal trainer, make sure you take the time to search for
qualified references. In spite of being trainers out there with the right credentials, it is still not a
guarantee of them being knowledgeable and being the right fit for your needs. For further information
on how to get a free Functional Movement Screen or to hire a SPRs Performance Specialists, email us at
coretrainingu@gmail.com or call us at 602.441.5634

Sports Performance Republic, LLC 2010

Performance for Life http://GGGitnessTraining.com 27 | P a g e
Whats the buzz about Performance for Life
"Performance for Life (P4L) has given me the opportunity to utilize the strength that I already
have and transfer it to speed and explosiveness that I need in the game. P4L has helped me a lot
going from the high school level soccer to college soccer because it has gotten me prepared
strength-wise and explosive-wise for the type and speed of the game that will be played at
college soccer."

Marjani Hing-Glover, 19. Stanford University Womens Soccer

"Performance for Life helped me make the leap from good to great athlete. I recommend this
company to anyone who's serious about their athletic career."

Josh Hansen, 28. Puerto Rico Isalnders

"Training with Giber has been a great experience. P4L has been an excellent resource for me to
perform at my highest level in my college soccer seasons. I have been part of their training
sessions for years now and every time I learn something new that has helped me later in my
season. Thanks a lot Sports Performance Republic."

Joel Ibarra, 23. Grand Canyon University Mens Soccer

Performance for Life has changed the way I perform my workout. I have improved myself in
more ways than one. Thank you Giber for all your dedication to my improvement, it has made
all the difference."

Dusan Radisavljevic, 25. Grand Canyon University Mens Soccer

Im extremely grateful you have taken the time to go over this workout. Just let me know if
there is anything I can do to help you in your journey to a better you.

Giber Becerra, CSCS

Author, Performance for Life

To pre-order your copy of the Performance for Life Program

Today, go to: http://bit.ly/d6QYFJ

Sports Performance Republic, LLC 2010