ENN EN aT Paya TT CTL ES |ee aw MV eS ame re PSOE MCC CCRT TRUER TCM IEC CUICHU mC a SCOR ROU Ee MCE TL Te eu SCS CRMC TCR CCR CE CCAIR UCR SCCM aim Clg ice You lock eyes and look down. Both of you grip your keys tightly. You never thought a day like this could happen, but you have still spent every day prepared for it. Se RCO eee CCR CURR TATRA STUUR CR Cle Ce SCORCH Um Or La SC e OU SRY UC URC STURT LRU ACL CCL CT SOOM COIC CC ICRC mn CUM CCR mC ae PSION CR Ucar RS PORCINE REARS CORT MCT Cle partner, as if he could hear your thoughts, places a reassuring hand upon your Ba aT Lm Together you shift the massive iron wheel on the containment door. The pressurized gas momentarily fogs up your face shield. You wipe it away to reveal the calamity of the moment. SRO CESU ORCC AORTIC LCM LGM Cine Cy eS MRC RU ERMU a CHC m MCCA TI Luckily, there are no two people better suited for this moment than you two. Se ia: Oe moe” | )lClOkk)hClU,l)l a eeeeI aw OMY / SO LSC NCIC CMON COCR ME IIR TUN Ts TCT You grip the key tight in your hand and turn to face him. He stares at you with a calm CR ACM CULUC ACR CURA Om This is something that the training manuals have taught, but you've never had to put it TOM CRN CCC MCR OLN CHULA RUA USI a Ue POUR UURUCU RUC CR RCM NAIR CUR CRTC am The radiation has overtaken the safety hazards of the room. You can feel the heat emanating from the chamber. You do not have much time if you want to make it out Ns SCS STROM CRU ICRU RUC ORO RRL RUT CUTS UNA umm CORSA RI 2i ee Dn nL 1 \e TABLE OF CONTENTS I. THE MANUAL II. KEY MOVEMENTS III. MOVING TOGETHER ANA Sa en a moe”) | ||ll kk!) ee eeeee aw MV SS THE MANUAL. yi We exist in a technologically advanced civilization. We have the capacity to share giga- bytes of data in seconds with a web of computers on the other side of the globe. SU UCC CR CRC LU MCHC CURRCUE RICO CRM RC mE during a red eye flight. Our tools have catapulted us light years ahead of nature, yet, RU CRUSOE RCC URI LCCC LC) cheap and nigh exponential energy have corroded, threatening the lives of everyone in 2. 50-mile radius. There are no remote buttons or wireless passwords to easily avert CML AACR RUSE CR LIL Seta CEC ACR ACORN TEM mT Tat en AC CCM Contes nately, you will not always have access to a complete gym. Those who travel will often ORCL ON UAT UU RUSTE MO mL Sd centers. Others may lack the ability to travel from home and thus, they may need to Pe CMU UCM CAO UC CAO C OTe Mu Oc SO RUNeT tT RT LIND OTM CU RCM URN NCO MURATA OR MC CALCIO SAC CCRC IN CCR TMM UTTUT LC (OT um Manual resistance is a style of training with a partner wherein the partner provides the resistance for the exercise. This can be performed anywhere if you have a training partner. At most, this style of training requires a towel (something readily available in CSA UU LC) DANI 1t Cea Dn nL iS THE MANUAL SS MCU SUN LCR RS CUES Ca RU Ta em Clg machines, and bench presses that you are accustomed to. Yet, this could not be further from the truth. Those machines are cold and lifeless. They cannot adapt to their sur- roundings or adjust to your fatigue. Manual resistance training can. Manual resistance allows your partner to completely control the level of resistance of a movement. Just as you must effectively communicate to your partner as you turn the key, you must speak with your training partner. Your training partner can increase resistance on the weakest part of your lift and decrease resistance as you fatigue, allowing you to squeeze out extra reps. Further, the resistance does not need to always face downward as it does during a squat or dumbbell curl. Instead, the angle of SCRUM ERUC TRUITT MALC a SCL Comm Te PT URC RUC MCMC ROMO TRCE PLU eR (cnc aL Lae when the curl reaches 90 degrees, your training partner can pull away from your body, De Nona 2 Cen atone ae te ae wert, Ugeetlfi aw OMY Ul THe KEY MOVEMENTS In theory, decoupling the reactor is a simple maneuver. You simply need to insert a key and furn it at the same time as the key across from you. However, that is easier said than done. These movements need to be done in perfect unison if you are to avert CS URC URMILA CS TOC SO TORU UR RU Le Take this time to familiarize yourself with the manual resistance sequences. You will only have one shot at this.eI aa OM WW af THE KEY MOVEMENTS DOVE EV eae Step 1. Grab a towel with both hands in the center. The towel should hang evenly on Cane Step 2. Stand straight with your arms hanging straight down in front of you. Step 3. Have a partner grab each end of the towel with one hand. This will be your starting position. Ne AURORE Tite m TMC MIT MN CIM COL CLmtCeT Ce CSS CLA TU RU RN Ce Step 5. Pause at the top of the movement for 1 to 2 seconds. Step 6. Return to the starting position and repeat for the desired amount of sets and coseI Te) nl st THE KEY MOVEMENTS VEE E deo [MS tt a5s SCRUM COURT M OOM R ICRC a Cen eur Cia CnC TT SPARS UCI OCe U AC RU UN UCC O OCR DTG CECE CIE CUTER LCR R Cm LN TRE starting position. Step 4. Control your arms as you resist your partner pushing downwards. Pause at the PTO RUR RUC Step 5. Return to the starting position and repeat for the desired amount of sets and cos aT Ua enon =ts1,1 1214 Cen atone ae te 5 Rr anol cai en af rd . a THe KLY MOVEMENTS MANUAL RESISTANCE LATERAL RAISE Step 1. Stand straight up with your arms at your sides. SOP ASE OCIS COL CLISUC Tn CLE ICL LIC will be your starting position. Step 3. Slowly raise your arms out to your sides as your partner resists your movement. Step 4. Pause when your arms are level with your shoulders. Step 5. Resist your partner as you return your arms to the starting position. 7 Step 6. Repeat for the desired amount of sets and reps. [ i ~ wo : 4m [JP De eNO Sie ae ia) THE TWO KEYS “Y\el De ne i. THe KLY MOVEMENTS MANUAL RESISTANCE PUSHUPS ASR CRORE UI COs PARC RMAC Le CCR TUT CCU CL LR Ly aT SRR TRICO RUC LCR Ce ON COIR PRS Cum Ay with even force. This will be your starting position. Step 4. Slowly resist your partner as you lower to the ground. Step 5. Pause for one second while maintaining tension and return to the starting position. De ACM CR SIMU R CCU RC MANUAL Sa 4eI Dn nL st THE KEY MOVEMENTS SOUR AN day mag RAR UM CMC RT Ceca CCRC URS TC LTACT mL Cc em eC R a Ce TOUT M CREM ECCI Tum Step 2. Have a partner kneel over you and place their hands on the inside of your wrists. This will be your starting position. Step 3. Resist your partner as he or she applies pressure at the wrist. Your arms should move outwards until they are almost parallel with the body. You should feel a stretch in PRU Step 4. Pause for 1-2 seconds before returning to your starting position. Step 5. Repeat for the desired amount of sets and reps. yp yI ne aS THE KEY MOVEMENTS » SOUR ea dade Step 1. Stand straight up and grip a towel at both ends. Step 2. Have a partner hold the center of the towel and pull downwards. This will be OURS LE SCO Step 3. Curl the towel upwards as your partner keeps constant tension on the towel. Step 4. Pause for 1 to 2 seconds at the top before returning to the starting position. NPAC ACR U OR TCC CT Rc TC CaeI Te) nl st THE KEY MOVEMENTS SVE EV eae RCO CU Ie CR LUC UR Re Um Ram Ce ye NSiCa OTR URUCR A Step 2. Place the opposite arm of your bent knee on the bench directly under your Sn Step 3. Bend your free arm at a 90-degree angle and hold it perpendicular to your LR Step 4. Have your partner place one hand on your back and one hand on your elbow. This will be your starting position. Step 5. Have your partner push your elbow down as you attempt to bring your upper arm and elbow towards the ceiling. Pause at the top of the movement for 1 to 2 SCs Step 6. Slowly return to the starting position. Step 7. Repeat for the desired amount of sets and reps.eI Dn nL SiS: THE KEY MOVEMENTS | SOU VRE Ga gM ase AR CCU TORR CIRCA CU UR HRC RS ae) that your upper arm is perpendicular with the floor. Step 2. Have your partner place their hand under your elbow. This will be your starting position. Step 3. Keep the slight bend in your arm as you drive your elbow forward. Your partner SUC AUER CLe CSO RL CUN CIMT om CON CLC LS (om Step 5. Pause for 1 to 2 seconds before returning to the starting position. Step 6. Repeat for the oa CTU a Ee ie > csr 200m WS UAE NL NSE ifel De ne i. THe KLY MOVEMENTS MANUAL RESISTANCE SKULL CRUSHERS Re CCC RR RRL m Ce eu uC (RCT the floor. PAR RO CRI CML Ce HR LCR CU and place resistance on the outside of your wrists. This will be your starting position. Step 3. Keeping your upper arm stationary and perpendicular to the floor, slowly OAR ROC Ce UEC CCR OPCs Step 4. Resist your partner as you return to the starting position in a slow and con- Oe NPAC CMU ER TUTOR TRC MANUAL OVERRIDE 4 THE TWO KEYS,ee a ae TS 5 . a c THe KLY MOVEMENTS MANUAL RESISTANCE LEG EXTENSION Step 1. Sit on a chair or bench with your legs bent. Lean back slightly. Step 2. Have a partner kneel in front of you. They should place one hand above your OM LUCUOLCU UC NE scm OR (UMM ISTRY NCR (LAC Lm This will be your starting position. Step 3. Push against your partner as you extend until your leg is straight at the top of the movement. Pause here for 1-2 seconds. Step 4. Return to the starting position. Step 5. Repeat for the desired amount of sets and reps. STM CCUM CIC ECTIC C OTIC aC Emfi aw OMY Ul THE KEY MOVEMENTS SOU VEN Gaacn el Step 1. Lay face down flat on a bench or floor. PA Ce CLOUT MUC UL Re Lace UU Ce ML CCMA TLR CURSO LULL R SSL Step 3. Slowly contract your lower leg until it is perpendicular to the floor. Step 4. Pause at the top of the movement for 1-2 seconds. Return to the starting position. ARR UACR UCR CSIC UCC TICS Ic RC SONU CRUTCH UTICA ICE omeI Dn Me ne SiS: THE KEY MOVEMENTS PURSE Ce a ASTER Ce) Step 1. Sit with your legs on the ground or a bench and straight in front of you. Your OC ROO PA eC RUC OR RAC RCM Ce OCC MLL will be your starting position. Step 3. Pull your toes towards your shins by flexing your ankles. Step 4. Pause for 1-2 seconds at the top of the movement. > Step 5. Slowly return to the starting position. Repeat for the desired amount of sets and choF I ne st ete me F - Y Mee la ae OU ence ane 16 THE TWO KEYS,t Ce! Dn nL iS s Eye MOVING TOGETHER Step up to the control panel with your partner. Do not let the sweltering heat and blaring sirens distract you. Focus on moving in unison with your partner. Move pur- posefully and deliberately while communicating effectively. You are the only thing that SU NCCU Cr I RRC Ou CU LAL Perform the below movements in order. You and your partner can take turns assisting the other with completing an entire exercise before switching. For supersets, allow one lifter to complete both exercises before switching. The only tool you need is a towel. Remember to communicate with your MR partner so they know when to add or remove resistance. ECCS TC HIGHLIGHTED = Superset Exercise DAY 1-UPPER BODY Pans Nag ROW Rest ARS) 3 i} 45 seconds ASO 3 12 CRIs MR Shoulder Press EI ip} ERR eoiy Se agg B} ie Soe} MR Upright Row Fy ip) Ren MR Curl R} es Cred MR Skull crushers KR} vs ERE oae Ce) De NEAT Net Cen oat ae te vADn nL Ao aes 2 MOVING TOGETHER Pistol Squat e} 15 Carey Brracaned Fy rp) con Bodyweight Deadlift Reais z 10 con MR Leg Extension eR} Bi POR corend Se aetes ce ab eet ces ited eect mane) or) corn Bodyweight Calf | 3 30 Pon eens eer DAY 3- BACK, BICEPS ey K pl) Reon VS avon Ei} 20 eRe MR Bicep Curls 2 20 45 seconds VSO ee ory 5 20 co Ree ore ted k} pl POR MANUAL OVERRIDE oN pale SP eaten ca ne) vis)\ ae pW e ele) a Dn nL = MOVING TOGETHER SPO sy Coe DOSY ME OU A Ol) pores os cog Cory earn DS A EVA GU ReUd)(0) DAY 7- TRY aG eRe LU) coreg De Non =yia x Cen atone ae te