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Table Of Contents

Chapter One — The Theory Behind 4x7
Chapter Two — Balancing Work and Recovery
Intuitive Training: Your Governor
How much is ‘a lot’? How tough is ‘tough’?
The ‘4’ in 4x7
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower
RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower
High Intensity
RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower
Circuit A — Strength
Moderate Intensity Day: Cycles 1 through 4
Circuit B — Metabolic Resistance Circuit
High Intensity Day: Cycles 1 through 4
Circuit C — Hybrid Routine
Moderate and High Intensity Days: Cycles 5 through 7
Hand Press Variations
Exercise Descriptions: Strength Routine Exercises
Hand Press Variations (continued)
Wheel / Table Variations
One-legged Squat Variations
Quad Squat Variations
Spinal Rock Variations
Leg Swoop Variations
Leg Swoop Variations (continued)
Jump Squat Variations
Jump Squat Variations (continued)
Quad Squat to Hand Press variations
Quad Squat to Hand Press variations (continued)
One-legged Squat to Leg Swoop Variations (continued)
Spinal Rock to Crow Variations
Spinal Rock to Crow Variations (continued)
Jump Squat to Wheel / Table
Jump Squat to Wheel / Table (continued)
Exercise Descriptions: Hybrid Routine Exercises
Hypertrophy
Circuit A — Moderate Intensity Hypertrophy
Session B — High Intensity Hypertrophy
Quad Squat
Inverted Hand Press
Inverted Hand Press (continued)
1-Legged Straight Legged Deadlift
Exercise Descriptions: Eccentric / Isometric Contrast
1-Legged Straight Legged Deadlift (continued)
Exercise Descriptions: Drop Sets
Screwing Press
One-legged Squat to Leg Swoop Variations*
One-legged Squat to Leg Swoop Variations (continued)*
Assisted One-legged Squat*
Exercise Descriptions: Max Duration Isometrics
Variations on Level of Diffculty
Exercise Descriptions: Max Duration Isometrics (continued)
Inverted Hand Press Variations
Quad Hop Variations
Pistol Squat (continued)
Exercise Descriptions: Near Maximal Eccentrics
Frontal Ground Engagement
General Athleticism
The General Athleticism Master Program Chart
Breakdown of Individual Routines
Moderate Intensity Day
Metabolic Resistance Circuit (Metcon)
High Intensity Day
Trinity Squat Variations
Screwing Arm Press-up Variations
Reactive Jump Variations
General Guidelines for Longevity Training
The Longevity Master Program Chart
Half Spinal Rocks
Single-Leg Squat Variations
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BER_ebook

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Published by Alex John Jones

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Published by: Alex John Jones on Apr 10, 2012
Copyright:Attribution Non-commercial

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