You've run this narrow corridor of space countless times. It's a routine mission for someone of your skills and, depending on who you ask, PCR CRS ICs CIRCUS CRUE sme OURO around but, It’s dangerous to traverse; It lies between the outskirts of space where Cas To fly through this forsaken place is to accept one’s fate. There is no emergency response. There is no cruising star fleet to respond to a distress signal. It is only you, the cold, uncaring vacuum of space, and whatever followed you. ST SI RCL RC ROM CML CRA RCT CI CMCC om ping the skeletons ships. You've faced them before. They're a little dirty, but they scare easily with a few well-placed flares. Maybe it’s a rebel force. They have retreated to this space after the war and work hand in hand with the scavengers. They're once powerful warriors, but they've become predictable and slow in the emp- USSU As TC SSCS NAL TCURUCR CS CRC SURO CIRM IC] planets, you notice something more frightening than all those threats combined... NOTHING. There is absolutely nothing in view. You get an uneasy feeling in your gut as you peer across your ship's helm. This is PO OC CS RE CRIS Um UCU Le SI RCS Ue DISARM THE Ss COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. fy Picky Se. SS ea Rea Maaase F< aSThat's when you notice it. Something blinking in the distance. Your controls are suddenly useless. It was a trap. Your ship lurks forward as it marches towards the miniature black hole in the distance. If there is one thing you learn when whizzing through space across worlds and stars, it's to expect the unexpected. You aren’t shocked you were lured into a mR CURL Aen CaS RT La You know this type of trap and are confident you can not only escape it but use the Oe eC RU URS SL — You only have a few moments to disarm this trap. before you and your crew meet _ their untimely end. You'll need expert knowledge of the mechanics and a steadfast — will to cheat death. Your men are counting on you. TRS TUE RUS RUN ICT DISARM THE TRAPSee es ee a ears aa SAIS Sk aa aS TABLE OF CONTENTS 1. | SUTURE ae) i. | UT Rees | DISARMING THE TRAP ® : i g & = pe DISARM THE P TRAPS COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KA GREENE, AL RIGHTS RESERVED,freit! Your mechanic runs into the control room. Stumbling as the ship shifts under the cosmic pull of the miniature black hole device. His hands are greasy, but they carry TRUER SC RICCO ICM CURSO RMON CRS CURIE CT KY inner workings if you have any hope of nullifying its crushing gravitational pull. You Pe CE OSU COU IM Ce CF begin your defusing protocol. & : foxs] FS > S eae ge ue ale S A Pe COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. Pincay See Bt Sed pa aSwe A TES TRAP SCHEMATICS goad The traps are a triangular, superficial muscle that runs from the neck to the shoul- COC ORR cme SOR MUR SCR RLM A aCe tions. These large muscles can work with other musculature structures to perform vital movements. Look to your left and right. The trap muscles flex to help perform UCR Ua a ALR CCAM RSILCT C UT RC also a function of the traps. Unfortunately for you, it looks like you'll need to learn CHORUS RIT SS RS The traps are broken down into three distinct portions: the superior or descending group, the middle group, and the inferior or ascending portion. a ee OYte ab TES a TRAP SCHEMATICS sta Lt The top of the traps is known as the superior or descending part. It originates at the occipital bone, the back of the skull that holds the cerebellum, and inserts into the em This portion of the trap helps elevate the clavicle and scapula. It also works with the ascending portion to rotate the scapula upwards. Our heads mirror the current trajectory of your ship. Their location places the head's center of gravity forward, pulling our heads into flexion. The superior portion of the trap helps control the cervical spine, so we can keep our heads steady and focused on the perilous path ahead. . ;PI a AOU Le ae Sess] LA DISARM THE TRAPS COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. ps. nS an i 2 See bes a aa S S|te TES a TRAP SCHEMATICS a) Below the superior trap is the middle trap. This portion originates at the first to fourth thoracic vertebrae and inserts into the acromion. The middle portion helps retract the scapula wherein you pull the shoulder blades back towards the midline of your body. Contraction of the left middle trap can flex your body towards the left (and vice versa). However, contraction of the left middle PRC SAUL CCU RUEL OY aU CL eS Cae Ce CORTE SOS RS CRC RGR CRU CRS Sue UM MULT effects. ) : Fe L DISARM THE TRAPS ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. 6eS is TRAP SCHEMATICS e137. Ry ' DISARM THE TRAPS COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. Se ee Se, ee ney N B en eee ee eTPO aa TRAP SCHEMATICS aaa LL | The third portion of the trap muscle is the inferior part. This originates at the fifth to twelfth thoracic vertebrae and into the bony outcropping of the shoulder blade known as the scapular spine. —. The inferior portion of the trap helps suppress the shoulders or bring them down- = wards. As with the medial and superior traps, this helps maintain good posture. This SOS RCC ORCC UNCUT COR RCD —= are using this function as they await your orders. Typically, we think of the trap as the visible superior portion between the shoulder and neck. It is easy to forget the middle and inferior traps as they are not easily PS RCC a a CSIC ACM UEC RC CR IC mr eT your scapula into a stable position. Weak or ineffective middle and lower traps can lead to shoulder impingements (shoulder pain during movements). Your survival rests on understanding the complexities of this trap and avoiding its pitfalls. But be quick, the trap draws ever closer. eee ae er er OY DISARM THE TRAPS COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. ops. 2 Seas a SeTES ae a DEFUSION TACTICS SOUR Ue URL COR un U RAR CC ALAS COUR IR URL CMe ACER ORCC CCM CRM CUCM URC R CRC e CU am ORT RS eC spell disaster for everyone on board. Hold the handles tight. We are going in. " i P b fhm A sows Po ETAv SY kt TRAPS COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. r-) ae h WTS BEN SS.Bae setae i - DEFUSION TACTICS TRS OTS La EXERCISE GUIDE: : 4 PSUS ECO RCL) CURE Uno mL RCE CL) CL UN UR RC Me Ue STU OL ee esis your lift your shoulders up to raise the weight. Hold at the top of SSO PCL Gs — 3. Inhale and lower the weight fo the starting position in a controlled manner. CORUM CU TLCS LC) Po ETAv SY kt TRAPSte IG a aS DEFUSION TACTICS US EXERCISE GUIDE: PSUS UCU CRC RUT UCU OC a hand-underhand grip. This will be your starting position. Pe eS MR UCSC ROC ROR UAC URC) Sa URC ee 3. Inhale and lower the weight to the starting position in a controlled manner. 4. Repeat for the desired amount of sets and reps. COMMON MISTAKES: 1. Using too much weight. The traps have a short range of motion and thus, we need to perform a full range of motion. You'll often see people load up the barbell for shrugs, only to shudder and do short bursts of movements. Lower the weight so you can perform a complete rep of shrugs for optimal growth. PA RUD OC TCR Rm Ca CS DC Ty get the job done. Some people may bend their arms and sway to move their chosen weight. This will remove tension from your traps and make the move CURLS ARCELOR RCo ORCC LRT UC OR OOO RWC UIUC RL oe ok Ti Si DISARM THE TRAPS COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. 7 Se ears es ie St Bap ManagI aS DEFUSION TACTICS eS ee EXERCISE GUIDE: SO CRC CCE AR RC mu Re GT and stand up straight. Take several steps back until the cable is at about a Se COU OR URU OC AOR Se Cue SCL eS TR UCR Ce RSC We 3. Pull the bar up until your upper arms are at 90 degrees with your forearms. Hold this position for 1 to 2 seconds. 4. Exhale as you lower the weight back to the starting position. Be OOS U ORCC CTIA eee aCe COMMON MISTAKES: POUR SOR CUS WSCC RCO IELCE CLC MTEC UCL PCR COCs Cm LOC SECRET La Lt CCG Cm Oe OR ure CS COCR Coa CU OCC CO SSO OSC AC LOR CUCU OM Soe SUSE RCUUOR ERIC OCR CMCC COLOR DT Lan TO UCR CURT CR WIMUC DISARM THE DOES SR oes aS SS ee er OF COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. ix TRAPS ree ce te Reg Mane)!etDEFUSION TACTICS STR a EXERCISE GUIDE: 1. Attach a straight or neutral grip bar fo a low pulley. Sit in front of the cable and grip the bar with your arms straight. This will be your starting position. PRC aOR Se CU mC LC ae Clg arms should remain straight. 3. Exhale and retract your scapula as much as possible while keeping your SUS 4. Hold this position for 1 to 2 seconds before returning to the starting OST BT RUE CMC TRS Oa a oe OY 2 dS SR SP = eS eee S Se Sf TS 7 COMMON MISTAKES: RU ROR CRIS ORCS cee Ce COST) on the low cable row, you may let muscle memory take over. However, our POOR URE IC UOC LCC SARC ULCN aco eT wits about you to avoid bending your arms and taking tension away from your roe DISARM THE COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE. ALL RIGHTS RESERVED. vt 14 oyeCVS Ra cma SRS ews é > % is an a= Seas] pa 0s aS TS iS ue eS RM THE I) COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. Q u pu SS SeDEFUSION TACTICS Me Cae ieee (aah a] PCC OCR OR CCRT LAR OL) and grip the bar with your arms extended. 2. Remain upright with your chest angled up slightly. Pull down the bar until Se UCR A Ce CR RSL = position. SSE LE COR RUC AS UOT RC SOC CC Te LOCOCO CR CRC OCG 4. Return to the starting position and repeat for the desired amount of sets Dae es : us Cn 4 [ COMMON MISTAKES: Be PRR PUR COMER Cm CR TC NZ = CT UCR CUE CLC CASO U CULT RR Us AC Cc rr You aren't trying to perform a full lat pull down or move the most weight. Ee Focus on maximally retracting your shoulder blades at the bottom of the ss DUCA ie ¥ B "4 Pr DISARM THE ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. x TRAPS at AS. ce te Ba Raed! ayoe ee eee a alg i DEFUSION TACTICS ” SHORT RANGE LAT PULL- oli d ee aes se cs etab TES Es DISARMING THE TRAP SOR RUT OURO RIOR RL CR OL m CRC RT TCU URC RU UC LECCE MUL U RUE ecoy their furrowed brows. Yet, their eyes tell a different tale. They know that you've absorbed all the necessary information to save the ship, your crew, and your mission. OAC ORICON CH RRL Cy Sra CL The workouts are broken into two days. Perform the first workout on your shoulder AOR RRR ROR aCe ALM RCNA RO Cg your traps and prepare your shoulders for heavy work, do these at the beginning of Sacra | , Po ETAva SY kt TRAPS COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. (Hees Ree Se asA PEO DISARMING THE TRAP Sa sles ial eT a a oN ) = Se iy Se aed wee) Pa can [ad Ease 5 Fv] cos Passel a 15-20 Cees See ee aed 15-20 corse ier a PC a Lea) on Sets io ia Beer trl ea 4 Bhi) CRs Cable Row See es 4 stl) CCR Men Peruse COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE, ALL RIGHTS RESERVED. 2 dS OS Se ryCATES EES SC a a ace 7011 HAVE TO THINK IT BEFORE YOU CAN DOIT. THE MIND IS 4 ip eel hi bila) FOSSIBLE’ ee a ui a a ee OF y