train 2 move

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Congratulations on deciding to take control of your own physical health!
Contained in this Package are tools you need to help improve your overall
muscular efficiency. Train2Move.com is dedicated to providing you an
intelligent training program that will meet the specific needs of your body.

This abdominal program is designed to accomplish something no other
program looks to do . There is the obvious benefit of a great set of exercises
that will help to build strength throughout the abdominal wall and lower back.
Your program however goes to another level.

Most training programs have significant negative side effects to go along
with the benefits of the exercises. In the case of many core workouts the main
negative side effect is that the strength gains are not integrated to allow the
strength to promote better, more efficient movement of the body.

With the additional strength from the abdominal exercises your body will
be capable of generating more power. However, if this power is not trained
along with the muscle strength gains of the program the power can cause
more harm than good.

The program you now have is designed to address the negative side
effect of gaining isolated strength in the core by ensuring that your strength
gains are all a part of greater movement of the spine and the rest of the
skeletal system.

Our goal as always is to increase your muscular efficiency. Many
abdominal program promise to get you strong through your core and this will
help to eliminate back pain. Really all they are doing is allowing you to have
more strength with which to mask the real cause of your back pain.

By increasing your muscular efficiency through your core you will be
able to restore the natural movement and positioning of your spine so you will
help to eliminate back pain by fixing the problem at the source.

The Train2Move Team

Copyright Trinity Sports Camps 2009

About Train2Move.com

In 2008 Train2Move.com was established with the belief that everyone should
have the knowledge to be in control of their physical health. Since then we have
helped our clients by not only providing exercise routines to achieve their physical
goals but also the education necessary to understand why it is so important to have
muscular efficiency.

Our passion is the development of a training system that is capable of helping
any individual regardless of age, ability level, or physical limitations to achieve their
health and fitness goals. Whether youre looking to get your body out of pain or
preparing for high level athletic competition, Train2Move.com will be with you every
step of the way.

Our system is built on the fact that no two bodies are the same. Your
uniqueness is what determines the style of training you will receive. Our evaluation
techniques determine the various muscle imbalances that exist in your body giving
our trainers the information they need to develop your individual plan.
Thank you for choosing to be a part of the Train2Move.com Family. Contact us
at anytime with ways we can help you achieve your physical goals.

In Great Health,

Scott A. Olson
Owner

Train2Move.com

2009 train2move.com - all rights reserved

Waiver & Release, Assumption of Risk and indemnification

To the fullest extent permitted by law, I understand the nature and dangers of the Activities resulting from exercise and
believe that I am now fully qualified to participate in all of them. We FULLY UNDERSTAND that the Activities involve
risks and dangers of SERIOUS BODILY INJURY, INCLUDING PERMANENT DISABILITY, PARALYSIS AND
DEATH ("expense"); these Risks and dangers may be caused by the Participants own actions, or inaction's, the
actions or inaction's of others participating in the Activity, the condition in which the Activity takes place or THE
NEGLIGENCE OF THE "RELEASEES" NAMED BELOW; there may be other risks and social and economic losses
either not known to us or not readily foreseeable at this time; and I FULLY ACCEPT AND ASSUME ALL SUCH
RISKS AND ALL RESPONSIBILITY FOR LOSSES, COSTS, AND DAMAGES incurred as a result of Participants
participation in any Activities.
I understand that Train2Move is NOT A MEDICALLY LICENSED ORGANIZATION and none of the directors or
employees have any medical accreditation of any kind. I understand that the philosophy of training as well as any
exercises and advice given is not in any way endorsed by any medical governing body, but rather the opinion of
Train2Move and its affiliates.
To the fullest extent permitted by law, I HEREBY UNCONDITIONALLY, IRREVOCABLY, FULLY AND FINALLY
RELEASE, DISCHARGE, COVENANT NOT TO SUE, AND AGREE TO INDEMNIFY AND SAVE AND HOLD
HARMLESS Train2Move, as well as any and all of their respective employees, officers, directors, members,
organizers, sponsors, supervisors, vendors or affiliates from any and all claims and damages, whether direct, indirect,
general, special, reliance, incidental, consequential, exemplary or any otherwise, whether in an action based on
contract, tort, negligence (active or passive), strict tort liability or otherwise. (including but not limited to claims and
damages for injury, illness or death) whether known or unknown, now existing or arising at any time in the future
which arise by reason of or are in any way related to this Agreement or any of the Activities.
To the fullest extent permitted by law, I further agree that if, despite this release, I or anyone on my behalf makes a
claim against any of the Releasees named above, I WILL DEFEND, INDEMNIFY, SAVE AND HOLD HARMLESS
EACH OF THE RELEASEES FROM ANY LITIGATION EXPENSES, ATTORNEY FEES, LOSS LIABILITY,
DAMAGE OR COSTS ANY MAY INCUR AS THE RESULT OF ANY SUCH CLAIM.
Nothing contained herein shall be construed so as to require the commission of any act contrary to law, and wherever
there is any conflict between any provisions contained herein and any present or future statute, law, ordinance or
regulation the provision of this Agreement which is affected shall be curtailed and limited only to the extent necessary
to bring it within the requirements of the law. Should this Agreement not be valid or enforceable in whole or in part
against any party to it, it shall nonetheless be valid and enforceable against every other party to it, to the fullest extent
permitted by law.
I HAVE READ THIS AGREEMENT, FULLY UNDERSTAND IT'S TERMS, UNDERSTAND THAT I HAVE GIVEN UP
SUBSTANTIAL RIGHTS BY AGREEING TO IT AND HAVE AGREED TO IT FREELY AND WITHOUT ANY
INDUCEMENT OR ASSURANCE OF ANY NATURE AND INTEND IT TO BE A COMPLETE AND
UNCONDITIONAL RELEASE OF ALL LIABILITY TO THE GREATEST EXTENT ALLOWED BY LAW.

PARTICIPATING IN THE ACTIVITIES AND EXERCISES CONTAINED IN THIS DOCUMENT CONSTITUTES YOUR
AGREEMENT TO THE ABOVE WAIVER AND RELEASE. IF YOU DO NOT AGREE, DO NOT TAKE PART IN THE
ACTIVITIES AND EXERCISES DESCRIBED ON THE FOLLOWING PAGES.

2009 train2move.com - all rights reserved

Abdominal Routine #2
Approximate time - 15 minutes
**You will notice each of the exercises have a range for the repetitions. If you have not been
exercising, start at the lower number of reps and build up. If you have been working out and
are feeling up to it, start with a higher number of reps.

Kneeling Elbow Curls 20x-40x

From a kneeling position, place knuckles on temples with thumbs
pointing to shoulders, bring elbows together and apart.

Crunches 20-50x
Lie on back with knees bent and feet flat on floor. Place hands behind head, elbows
back, and chin off chest. Contract abdominal muscles to lift your torso up a few
inches, then back down.

Tricep Active Bridge 20x-40x

Sit on your hips knees bent and feet on the floor, hands
under shoulders, fingers facing toward your feet, squeeze
glutes and press hips and back off floor and repeat up and
down.

Hip Crossover Crunches 20-50x each side

Lie on your back with your knees bent. Now place your right ankle on your left knee
and let them fall to the floor to your right. Hands behind your head and contract the
abs to slowly lift your torso a few inches off the floor and back down. Do not twist
during the crunch. Go straight up.

copyright 2009 train2move.com - all rights reserved

Kneeling Roller coasters 20x-40x

From your hands and knees, push hips to heels and
straighten arms, placing palms flat on the floor in front of
you. Now bend elbows rolling over knees and continue to
roll through touching your chin, chest, stomach and hips.
Lift hips to return to the starting position.

Toe Touches 20x-40x

Lay on back, straighten both legs up toward sky, keep thighs
tight, and pull toes back. Squeeze abs, lift shoulders off the
ground and try and touch toes then lower shoulders and
repeat.

Tricep Active Bridge 20x-40x

Sit on your hips knees bent and feet on the floor, hands
under shoulders, fingers facing toward your feet, squeeze
glutes and press hips and back off floor and repeat up and
down.

Split Toe Touches 20x-40x

Lay on back, keep hips on the floor and legs straight, lift legs straight up into the air.
Split legs split to 45 degrees, reach up and touch toes then lower back down.

Kneeling Roller coasters 20x-40x

From your hands and knees, push hips to heels and
straighten arms, placing palms flat on the floor in front of
you. Now bend elbows rolling over knees and continue to
roll through touching your chin, chest, stomach and hips.
Lift hips to return to the starting position.

Plank - 30-60 seconds

Lie on your stomach, then from that position press up on to your forearms and hold,
keeping your body as straight as possible and your toes pointed into the floor.

copyright 2009 train2move.com - all rights reserved

Cats & Dogs 10x

On hands and knees with hands under shoulders and
knees under hips, arch back up and pull chin to chest,
then lower back toward floor and raise head up. Repeat
back and forth.

One Leg Plank - 15-30 seconds each leg

Lie on your stomach then from that position press up on to your forearms and
hold. Keep your body as straight as possible and your toes pointed into the floor,
now lift up one leg and hold, then repeat on the other side.

Deep Squats 10x-20x

Stand with feet directly under hips and toes pointing forward. Place hands behind
head and pinch shoulder blades together. Without letting heels come off the floor,
squat down as far as is comfortable and back up. Repeat.

Windmills - 20x each direction

Stand with your feet out much wider than the hips and your
feet pointing forward. Now place you arms straight out to
the side at shoulder height. From this position bend and
twist from the waist as you bring your right hand down to
your left foot. Stand all the way back up, then go to the
other side.

Standing Lunges 10x-30x each leg

Stand with hands behind head, right leg out in front of you and left
leg behind. Bend both knees allowing your left leg to drop toward
the floor then straighten both legs and rise back up. Repeat then
switch legs.

Bear Crawl 40 steps

On hands and feet crawl forward. Keep back flat and knees under body in line
with hips.

copyright 2009 train2move.com - all rights reserved