A Radical Program for Building Greater

Strength and Power in Your Upper Body

© Copyright 2017, Jon Bruney
A Dragon Door Publications, Inc. production
All rights under International and Pan-American Copyright conventions.
Published in the United States by: Dragon Door Publications, Inc.
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ISBN 10: 1-942812-11-6 ISBN 13: 978-1-942812-11-1

This edition first published in October 2017
Printed in China

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BOOK DESIGN: Derek Brigham • www.dbrigham.com • bigd@dbrigham.com

PHOTOGRAPHY: Mary Carol Fitzgerald • marycarolfitzgerald.com

DISCLAIMER: The authors and publisher of this material are not responsible in any manner
whatsoever for any injury that may occur through following the instructions contained in this
material. The activities, physical and otherwise, described herein for informational purposes only,
may be too strenuous or dangerous for some people and the reader(s) should consult a physician
before engaging in them. The content of this book is for informational and educational purposes
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should seek the assistance of their health care professionals for any such conditions because of
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 — TABLE OF CONTENTS —

Foreword by Ben Greenfield

Introduction

Getting Started

Shoulder Mobility Series

Wrist Mobility Series

Creating Balance and Symmetry

Strategic Stops and Isometric Holds

Changing the Leverage

Explosive Power

Suspension Series

Progressive Planks: The Key to the One-Arm and One-Leg Neuro-Grip

Push-up

Occlusion

Sensory Deprivation

Band Protocols

Moving Planks: How to Build Unbelievable Work Capacity

Bicep Builder Series

Forearm Builder Series

Programming

About the Author

Acknowledgements
 This book is dedicated to:

— My Lord and Savior Jesus Christ

— My wife Amy and daughters JoLynn and Jonna
— John Du Cane for making this project possible
 FOREWORD

BY BEN GREENFIELD

E
ver since reading his book Neuro-Mass and hosting him on my health
and fitness podcast, I’ve been a huge fan of Jon Bruney. The dude is
simply ahead of his time when it comes to complete musculoskeletal
and neuromuscular training concepts that freaking get results.

I trained for nearly a year with the Neuro-Grips and achieved

amazing core and upper body strength breakthroughs. When I got my
hands on The Neuro-Grip Challenge I was beyond stoked to discover
that I could do so, so much more with my Neuro-Grips than I ever
thought possible.

I’d already challenged my brain and body plenty—and

simultaneously—with the Neuro-Grips. But The Neuro-Grip
Challenge has opened up whole new worlds of surprising
opportunities to transform and elevate my training!

For example, I’d never actually considered trying a Hindu Pushup,

but I did. Lo and behold, I activated muscles and mobility sections I’d
never tapped into. The idea of attaching elastic bands or tubing to the
Grips? Brilliant! Once again, I realized I hadn’t even scratched the
surface of what this versatile training tool was capable of. Better yet,
it’s pretty dang simple to toss a pair of Neuro-Grips and some elastic
bands or tubing into a travel bag and have an instant hardcore gym,
anywhere you go.
 With a program that weaves in occlusion training, sensory
deprivation, isometrics and a host of other unique but easy-to-
understand training strategies, Jon has once again hit it out of the
ballpark. Just try Jon’s programming for four weeks—I dare you!
You’ll be floored at the results, just as I was. Enjoy the experience.

Ben Greenfield, MS PE, NSCA-CPT, CSCS

Human Performance Consultant
BenGreenfieldFitness.com
 INTRODUCTION

THE NEURO-GRIP CHALLENGE

H
istory is witness to the synergistic power of the right tool combined
with the right knowledge. You can buy the most expensive piano ever
made, but without the proper knowledge, it won’t produce music. The
finest paint brushes and art tools are ineffective without the
appropriate skills, but place them in the hands of a master and great
works of art are produced. Money is squandered by many, but in the
hands of a great investor like Warren Buffet, huge profits are earned.
The key to any successful endeavor is to combine the right implement
with the right knowledge.

The Neuro-Grip push-up handles are excellent heavy duty tools

built to last a lifetime. You will receive extraordinary results by
applying the techniques and protocols in this guide to your Neuro-
Grip training. But, like all great tools they must be respected.
Improper use or carelessness while training with them can cause
serious injury. The Neuro-Grips will challenge your entire body from
head to toe. The knowledge within these pages can take you far
beyond the standard Neuro-Grip push-up. How far you progress is all
up to you! We will help you build the strongest body possible. This
will improve every facet of your life forever.
WHY NEURO-GRIPS SHOULD BE IN EVERY
ATHLETE’S TOOLBOX
Neuroscience studies have shown that a large portion of the brain
is committed to controlling and using the hands. Therefore, by
increasing the difficulty of grip strength in one of the all-time greatest
exercises, the mind-body connection is also increased. Incorporating
Neuro-Grips into your training regimen will increase neuromuscular
efficiency and provide a myriad of benefits. These implements can be
used for so much more than a basic push-up.

NEURO-GRIP BENEFITS
+ Increased neuromuscular efficiency
+ Increased core strength
+ Shoulder health
+ Wrist strength and mobility
+ Increased balancing skills
+ Shattering strength plateaus
+ Increased muscle mass and muscle tone
+ Problem solving and creativity
+ Better body control
+ Increased athletic performance
 GETTING
STARTED

T
he journey begins by assessing your stability. Assume the standard
push-up position. Evaluate your stability. Is any part of your core
sagging? Do you feel any strength leakages? This is a good time to
have a training partner evaluate you and give feedback on your form.
Next, complete a full push-up counting for four seconds on the way
down, pausing for one second at the bottom, and counting four more
seconds as you rise up. After the push-up, if you feel you need extra
work on stability before taking on the Neuro-Grips, here are several
drills.
 Standard push up starting position

Push up position with partner standing near to evaluate

 Push up bottom position

BIRD DOGS
Start by finding a surface that will protect your knees. Now get
down on your hands and knees. Stretch your right arm straight
forward while keeping your head in neutral position, at the same time
extend your left leg backwards. Hold this position for 30 seconds.
Next repeat the sequence but use the left arm and right leg. A big tip
for doing this exercise correctly: pretend you are trying to touch two
imaginary walls, one in front and one behind you but they are both
just out of reach. By using this visualization you will increase the
stretch and effectiveness of this drill. Perform three or four sets of this
exercise daily and you will earn great gains in your ability to stabilize
your body.
 Bird dog beginning position

Bird dog extension position

VESTIBULAR DRILLS
The vestibular system is one part of the sensory input that the
body uses to create balance. It is located in the inner ear and is
essential to athletic performance. We can improve the function of this
system through specific training. One of the easiest ways is through
rotating and nodding the head during movement or static holds. I will
share a simple drill that many therapists and athletes recommend. I
believe in this drill so much that I perform it every morning to dial in
my balance. It is also a good indicator of how well your vestibular
system is functioning.

Begin by standing on one leg. Now, close your eyes and rotate your
head from side to side. You may want to have a chair or something
else nearby to steady yourself if you start to fall sideways. Now, with
your eyes still closed, nod your head up and down. You can continue
to increase the difficulty by placing your leg out to the side and even
behind you.
Vestibular drill position 1
Vestibular drill position 2
Vestibular drill position 3
 The next drill is simply going for a short walk while rotating and
nodding your head. You will feel the benefits of this exercise
immediately. This drill helps the body receive spatial input and
increases graceful movement. Practice these simple drills and watch
your balance skills drastically improve.
Vestibular walk
 A NOTE ABOUT SUGGESTED REPETITION
NUMBERS AND RANGES OF MOTION
Throughout the manual I will be suggesting numbers of
repetitions for the drills. These numbers are based on the type of
exercise and the desired outcomes. Feel free to change the
repetition range based on your ability and goals. There are more
programming ideas at the end of the manual.

The same is true for range of motion, go only as far as you

can safely go in the exercises. You may need to adjust depth and
stretch to fit your current fitness level. However, I believe you
should always challenge yourself to get better every training
session.

GLUTEAL AMNESIA
When it comes to core stability, it’s not just the gut, but also
the butt that needs to be strong. Sometimes instability in the
plank can come from gluteal amnesia.

The glutes are prime movers in the body. Many people have a
job or attend school that requires them to be in a sitting position
for long periods of time. This can lead to a condition where the
glutes no longer properly activate. Below are several drills that
should wake up dormant glutes..

BANDED GLUTE BRIDGE

 You will need a 12-inch loop exercise/strength band for this
exercise. If you don’t have access to a 12-inch band, you can also
double or triple up a longer looped band. Step into the band and pull
it upward until it is just below your knees. Once the band is in place,
lie down on your back with your knees bent in front of you with your
feet flat on the floor. While applying pressure outward with the knees
and squeezing the glutes, push from the heels and thrust your hips
upward until only your shoulder blades and feet are touching the
ground. Hold this position for 5 to 10 seconds before lowering.
Repeat this drill for 8 to 10 repetitions. You will immediately feel the
benefit of activating your glutes.

Getting band in position

 Glute bridge beginning position

Glute bridge finish position

CLAM OPENERS
 In this drill you will use the same band, but place it above the
knees. Once the band is in position, lay on your side with your knees
bent. Using the bottom leg as a base and your feet as a hinge, bring
the top knee upward, pushing against the resistance band. When you
can go no further, slowly lower the top knee down to the starting
position. Repeat for 8 to 10 repetitions. Make sure to work both sides
by rolling or flipping over. As the name suggests, your knees should
look like a clam shell opening and closing.

Clam openers beginning position

 Clam openers finish position

KNUCKLE PLANKS
Once you are able to perform a standard four count push-up on
your hands with good stability, you are ready to begin knuckle planks.
Knuckle planks, rocking, and push-ups are fantastic drills to create the
wrist stability to perform Neuro-Grip push-ups.

Find a surface that will protect your knuckles such as carpet or an

exercise mat. Begin on your knees. Keep your wrists straight and
locked while you place the knuckles of both hands on the ground.
Your hands should be turned in at a 45-degree angle. Step back with
the right foot and then the left foot until you are in a plank position.
Make sure to keep the body tight throughout the duration of this drill.
Hold the plank for 30 seconds then lower to your knees when
finished.
KNUCKLE ROCKING
Once you are able to hold a knuckle plank for at least 30 seconds,
then you are ready for knuckle rocking. Begin by getting into a
knuckle plank position. The hand position is slightly different this
time, as the palms will face each other for this exercise. Next, using
the wrist and knuckles only, roll forward and backward. This drill
conditions the wrists and hands to progress to the more difficult
knuckle push-up and Neuro-Grip push-up.
Knuckle rocking position 1

Knuckle rocking position 2

KNUCKLE PUSH-UPS
Again, begin in the knuckle plank position with the hands turned
in at a 45-degree angle. While keeping the body tense, bend the
elbows and slowly lower your upper body until you are a couple of
inches above the floor. Pause for a count of 5, then slowly return to
the top position. Repeat this exercise for 8 to 10 repetitions. This is an
essential drill for preparing the body to withstand the rigors of Neuro-
Grip training.

Knuckle push-up starting position

 Knuckle push-up bottom position

TIGHT IS LIGHT
This is a popular phrase in the gymnastics world. The tighter
you can contract the muscles throughout your body, the easier it
is to lift your body. Think about a loosely filled heavy sandbag.
The shifting sand makes it difficult to pick up. If we were to take
a kettlebell that weighed the same as the sandbag, the kettlebell
would be much easier to lift. Try hanging loose and performing a
pull-up and you’ll immediately understand the importance of
contracting the muscles with full body tension.

WHOLE BODY TENSION DRILL

Learning to create tension in the body is critical to high athletic
performance. This simple drill will teach you how to achieve this skill.
Begin in a normal shoulder-width stance. Grab the ground with your
feet and feel the tightness move up to your calves. Let the tension flow
up to your quads, hamstrings and glutes. Now move up to the abs,
chest, and shoulders. Finally move to your arms and hands where you
will make tight fists. You should visualize that you are a solid beam of
steel. Resist the urge to hold your breath and lightly exhale
throughout the process. After you have reached maximum tension
(which should take 7 to 10 seconds), allow the body to relax. This
drill can be performed throughout the day and will help you not only
learn tightness, but relaxation.

Whole body tension drill position 1

 Whole body tension drill position 2

THE BASIC NEURO-GRIP PUSH-UP

Before you attempt your first Neuro-Grip push-up, be aware of a
few things:
Always make sure that you are on a surface that will not be
damaged by the Neuro-Grips.
Always make sure the handles are dry before using them. It is a
good idea to keep a towel handy for this purpose. You can also
use chalk to get a better grip on the handles.
Always have a bail-out plan if you can’t complete an exercise.
This will keep you from performing the dreaded face plant. The
 easiest way to bail out is simply to drop to your knees.

Neuro-Grip bail-out plan

Your first attempt. Begin with your knees on the floor, and grasp
the Neuro-Grips. The handles should be angled slightly. Stepping back
one leg at a time, get into the top position of a push-up. Keep your
elbows close to your sides and create tension throughout the body.
Now, slowly lower your body until your chest is around 4 to 6 inches
away from the floor. Pause for a moment, then slowly raise up to the
top position. Now, you may add repetitions or progress to some of the
other exercises and progressions.
Setting up for Neuro-Grip push-ups
RECOVERY AFTER TRAINING SESSIONS
 It’s important after performing knuckle or Neuro-Grip push-
ups to allow the wrist to stretch and recover. This will allow you
to make consistent gains in your training sessions.

BACK OF THE HAND STRETCH AND PUSH-UP

Begin with your hands and knees on the ground. Place your right
hand on the ground with your palm facing upward and fingers toward
your feet. Allow the wrist to stretch. Repeat with the left hand. For
those who are very adventurous, you may want to try a push-up with
your palms facing upward.

Make sure that you are comfortable with the stretch before
attempting a push-up in this position. From an all-fours position,
place the right hand, then the left hand so that both palms are facing
upward with the fingers pointed toward the feet. Step back with the
right foot, then the left foot until you are in a plank position. Now,
slowly lower yourself to the ground, pause, then raise yourself back
up to the top position. Use EXTREME CAUTION with this exercise.
If you feel any joint pain, stop immediately and just go back to the
stretch. This is definitely a low repetition exercise.
Back of the hands stretch
SEAL HAND WRIST STRETCH AND PUSH-UP
If you have ever watched a seal walk, then you can imagine the
hand position in this exercise. Begin by kneeling on the ground. Place
both hands on the floor palms down, with your fingers pointed away
from the body at a 45-degree angle. Feel the stretch. From this
position you can actually rock side to side.

To take it to another level, you can perform a push-up which will

not only stretch the wrists, but the chest and shoulders as well. Begin
by assuming the position stated above. Now step your right foot back,
then your left foot back until you are in a seal plank position. Next,
slowly lower your body until you feel a stretch. Pause, and rise to the
top position. The range of motion for this exercise is smaller than a
standard push-up. Keep the reps low.
Seal hand wrist stretch
 Seal hand push-up

FINGER AND WRIST PEEL STRETCHES

 Version 1: From a standing position, extend your right arm
forward. Now take your left hand and pull your fingers backward
until you feel a stretch in your fingers, hand, and wrist. Switch hands
and repeat the stretch.

Finger and wrist peel stretch version 1

Version 2: From a kneeling position, place the fingertips of your

right hand on the floor with your palm facing away from you. Allow
your body weight to stretch the fingers and the hand. Do not
overstretch. Repeat this drill with the left hand.
 Finger and wrist peel stretch version 2

WRIST CIRCLES
From a standing position, interlock the fingers of both hands.
Begin making a circular motion with the wrists, increasing the size of
the circles as the exercise continues. Make sure to perform this drill in
both directions. Continue making the circular motions until you feel
the wrists loosening up and any clicking stops.
RUBBER BAND EXTENSIONS
 This next drill is essential to hand health, forearm muscular
balance, and elbow pain prevention. Buy a bag of thick rubber bands
from any office supply store. Take one of the bands and place it on the
outside of your fingers and thumbs. Open your fingers against the
resistance of the band. Repeat this opening and closing motion for 40
to 60 repetitions per hand. To increase resistance level, simply add
more rubber bands.
SHOT ROTATION
 I first learned about this exercise from the legendary grip master,
John Brookfield. For this exercise you will need two shots that are
used in track and field. I like to use 6 pound shots, but you should
choose a weight that will work for you. First of all, pick a surface that
will not be damaged if the shots are dropped. And secondly, be ready
to move your feet in case one of the shots falls.

From a seated position, rest your forearm on the top of your leg.
Take both shots in your hand. Using your fingers and thumb, begin to
rotate the shots clockwise. Now, switch directions and rotate them
counter clockwise. Repeat this exercise with the other arm and in both
directions. This drill has a massaging effect on the hands, strengthens
the fingers and wrists, and increases dexterity.
HAND MASSAGE
 Hand massage can be done with or without lotion. (An excellent
recovery aid to use with hand massage is Dit Da Jow. It will
strengthen the skin as well as heal any trauma in the hands.) Take
your left hand and use it to squeeze all the parts of your right hand,
looking for trigger points and any painful spots that need to be
worked out. Then, with the finger and thumb of your left hand, apply
pressure down your fingers toward your heart starting with the pinky.
Repeat this process with the rest of your fingers and thumbs.
ARMS AND SHOULDERS CUPPING MASSAGE
This excellent recovery protocol requires the use of several silicone
massage cups. These are very reasonably priced, and are sold in a
variety of sizes. For most individuals, the medium size will work best.
Traditional massage and mobility techniques involve compression of
muscle tissue. Cupping massage is unique because it is a reverse
massage. The silicone cups create suction that lifts the muscle tissue
instead of compressing it. Some of the recovery benefits include
increased circulation, reduced inflammation, stress relief, and
increased mobility. The results go far beyond basic recovery, anecdotal
reports show that cupping massage stimulates the lymphatic system,
increases internal energy, boosts the immunity system, and improves
the quality of sleep. I personally have experienced great pain relief in
my joints using the cups.

Start by placing some massage lotion, soap, or water on the area

you want to reverse massage. From there, place the cup over the area
and create suction by pushing down on the top of the cup. After the
suction is activated, you have several options. The first is leaving the
cup in place allowing the tissue to experience greater blood flow. This
technique should only be done for less than 10 minutes. The area will
be temporarily red when the cup is removed. The second option is to
move the cup in a circular fashion over the area. The third option is to
slide the cup up and down the area. My typical protocol involves
starting the cups at my wrist and sliding them back and forth up my
arms until I hit my shoulders. Then, I create circular patterns around
the shoulder tissue for 5-10 minutes. Experiment with these
techniques to see what works best for you.
Massage cup activation
Cupping massage
 SHOULDER MOBILITY

N
euro-Grips can be used to increase shoulder mobility. Healthy
functioning shoulders are essential for all athletes. The following drills
will increase shoulder mobility and can help heal old injuries. These
exercises can also be used as pre-hab, to protect and prevent shoulder
dysfunction. Shoulder injuries can derail your training. I suffered an
impingement from heavy bench press training that took over six
months to heal. Many of these drills were critical to my recovery.

We want the body to create tension during exercise, but we also

want to learn the other side of the coin, relaxation. Tension during
difficult drills is great, but we want to avoid hyper tonicity. This
section also includes some advanced variations that not only increase
mobility, but build tremendous strength.

Before practicing specific drills with the Neuro-Grips, it is wise to

begin with deep tissue mobility work and strategic stretching.

SHOULDER MASSAGE WITH BALL

For this exercise you will need either a lacrosse ball or a mobility
ball. The ball needs to be hard enough to withstand pressure without
collapsing. Personally, I use a dimpled rubber practice softball. Facing
a wall, place the ball on the front of your shoulder and apply pressure,
working out any tight spots and trigger points. You can make small
circles, move up and down, or simply apply static pressure. Move
your body and work all of the muscles of the shoulder including the
rotators, side delts, and rear delts. Spend one to two minutes with this
technique.
CHEST MASSAGE
The chest becomes very tight when regularly trained. It is
important to release the hyper tonicity in this area because it can lead
to shoulder issues.

Take a PVC pipe or extra firm roller and place it on the ground.
Place your chest on the foam roller and begin to roll forward and
backward and side to side. This will break up the fascia and other
restrictions that may be hindering athletic performance.

LATISSIMUS MASSAGE
For this exercise you can choose between the mobility ball or an
extra firm roller. I prefer the roller because of the amount of stretch
that it can induce.

With the roller on the ground and your arm extended overhead,
lay sideways on the roller. Slowly allow the pressure to release tension
in the lats. Roll upward and downward, also allow your body to curl
around the roller. To increase mobility, you can move your arm up
and down while rolling
 Latissimus massage

UPPER BACK MASSAGE

Place the foam roller on the ground and lie down with your upper
back on it. Cross your arms over your chest and begin to roll up and
down. Continue this motion until you feel the back muscles loosen up.
THORACIC SPINE STRETCH:
Use a foam roller for this drill, or for an extreme stretch, you can
use a keg like I do. Lay down on the ground with your back on the
roller. Extend your arms overhead, breathe deeply, and stretch,
starting at the base of the neck. Move down the back in small
increments, stretch each part of the spine in this same way. Stop when
you reach the lower ribs. Try to keep the hips and butt close to the
ground throughout the duration of this exercise.
PALMS UP CRUCIFIX
This is an essential drill for healthy and mobile shoulders. Standing
with your feet shoulder width apart, extend both arms out to the side.
Now, rotate your palms until they are facing the ceiling. From this
position, try to extend the arms backward. Hold the position for 10
seconds and repeat for 5 repetitions.

Crucifix starting position

 Crucifix palms up position

Once the shoulders are thoroughly warmed up and primed for

performance, you are ready for the following drills:

NEURO-GRIP SCAP-UP
From a kneeling position, grasp the Neuro-Grips, and plant them
firmly on the floor. Hands should be at a 45-degree angle relative to
the body. Step back with the right leg, then the left leg to get into the
Neuro-Grip Plank Position. From now on we will refer to this position
as N-GPP. While keeping the elbows locked, lower your upper body
toward the floor. You should feel your shoulder blades pushing
together. From the bottom position slowly rise upward while still
keeping the elbows locked. Continue to move upward until the back is
rounded. If you are doing this movement correctly, you will feel a
great stretch at the lower and upper positions of the exercise. Repeat
this exercise for 10 repetitions.

N-GPP
Scap-up bottom position
 Scap-up top position

NEURO-GRIP ROTATING PUSH-UPS

For this drill you will need to find a surface like a piece of carpet
where the Neuro-Grip bases can rotate without causing damage.
Assume the N-GPP. While in that position, turn the Neuro-Grip
handles so that the palms face each other. As you lower your body
toward the ground, rotate the handles inward until the palms face
your feet. Pause and then raise the body upward, rotating the handles
until they are parallel again. This motion is similar to a karate punch,
and will develop the entire upper body. Perform as many repetitions as
needed.

Rotating push-up starting position

 Rotating push-up bottom position

NEURO-GRIP REVERSE ROTATION PUSH-

UPS
This time from the N-GPP, rotate the Neuro-Grip handles until
your palms are facing your feet. Now lower your body toward the
ground while allowing the handles to rotate until they are parallel.
Pause for a moment and lift your body while rotating the grips until
they are back at the starting position. As its name suggests, this drill is
the opposite of the standard Neuro-Grip rotating push-up. Be sure to
include both variations in your training regimen. Perform as many
repetitions as needed.
 Reverse rotation beginning position

Reverse rotation bottom position

NEURO-GRIP PALMS FORWARD PUSH-UPS

 This advanced exercise requires shoulder, triceps and chest
flexibility. From the N-GPP, rotate the handles so your palms are
facing away from your feet like a bicep curl. Create tension while
bending at the elbows. Lower the upper body until you feel a stretch
in your chest and shoulders. Pause for a moment then return to the
starting position. The range of motion in this exercise is shorter than a
standard push-up. Also, due to the high skill level required for this
drill, keep the repetitions low.
NEURO-GRIP HINDU PUSH-UPS
One of the best shoulder mobility drills is the Hindu push-up.
Traditionally, the Hindu push-up or Dands were performed on a push-
up board called the Takhte Shena. The Neuro-Grips build on this
tradition by increasing the difficulty with the instability of two
separate handles instead of one board. Performing these moves on the
Neuro-Grips will create a great full body stretch and challenge your
grip strength.

Begin by assuming the N-GPP position. Now, walk your feet in

toward your hands. Drive your hips and glutes upward. This is the
starting position for the Hindu push-up. Bend your elbows and slowly
allow your body to descend downward with your hips moving toward
the ground and your chest driving upward. At the bottom position,
your back will be arched and the hips will be just a few inches off the
ground. With the elbows locked, push backward into the starting
position. To make the exercise easier, place your feet wide apart. This
exercise will stretch and strengthen your whole body. Make sure to
grip the Neuro-Grips hard throughout the entire exercise as handles
will want to roll forward.
Hindu push-up starting position
 Hindu push-up bottom position

Hindu push-up finish position

NEURO-GRIP DIVE BOMBER PUSH-UPS

From the N-GPP position, walk your feet in toward your hands.
Drive your hips and glutes upward. Now, bend your elbows and
slowly allow your body to descend downward with your hips moving
toward the ground and your chest driving upward. The bottom
position will be the same as the Hindu push-up. The dive bomber
return to start position differs from the Hindu push-up because you
bend your elbows while pushing backward. This creates a stretch in
the back throughout the entire exercise. Again, to make this drill
easier, place your feet wide apart. One great benefit from the Hindu
and Dive Bomber push-ups is increased hamstring flexibility.

Dive bomber push-up beginning position

 Dive bomber push-up end position

The following mobility exercises should be

performed at the end of the workout

NEURO-GRIP REST AND RESET PUSH-UPS

The legendary strength coach Marty Gallagher introduced me to
the concept of deep relaxation at the bottom or stretch position of an
exercise before returning to the beginning position. Think of this
concept as extreme strength yoga. Get into the N-GPP position and
slowly lower your body until you are a couple inches above the floor.
Relax the chest and shoulders while you breathe deeply. During this
rest do not let your core sag, keep it tight enough to maintain good
form. Try to hold this position for 30 seconds or more. Now, create
tension and return to the starting position. Challenge yourself to see
how long you can stay in the stretch position. Perform as many
repetitions as needed to increase your mobility.

NEURO-GRIP UPWARD DOG HOLD

Get into the N-GPP position. While keeping a firm grasp on the
Neuro-Grips, lower your hips toward the floor. While still keeping
your elbows locked, only allow the grips and feet to be the contact
points on the surface beneath you. This is a deeper stretch than the
standard upward dog. Hold for at least 30 seconds. Return to the
starting position. A major key to these stretches is deep breathing.
Allow yourself to release the tension through breath.
NEURO-GRIP DOWNWARD DOG HOLD
Starting from the N-GPP position, slowly walk your feet in toward
your hands. Drive your hips and glutes upward. Your chest should be
driving downward. Breathe deeply and feel the stretch. Hold for 30
seconds or more.
NEURO-GRIP SIDE PLANK HOLDS
This is a tremendous strength builder for the shoulders and core.

Version 1: Start by kneeling down with a Neuro-Grip in your right

hand. Place your right hand on the ground out from the side of your
body while extending your left leg out to the opposite side. Drive the
left leg and right hand hard into the ground. Now, create tension and
extend the kneeling leg in front of the body. Hold for 30 seconds or
more. Repeat the exercise on the left side.
Side plank version 1 set-up
 Side plank version 1

Version 2: Lay down on your right side with a Neuro-Grip in your

right hand. Using support from the left hand, place the Neuro-Grip
directly under the right shoulder, while keeling the right elbow locked.
You will need to allow the body to slide and maneuver a bit. Next—
while applying tension—allow the hips to become airborne. Now, the
only points of contact with the ground should be the side of your right
foot and the Neuro-Grip. Finally, extend your left leg and arm. You
should look like an X. This is an extreme pose and may take a lot of
practice. Keep at it, the results will be well worth the time investment.
Side plank version 2 set-up
Side plank version 2
 WRIST MOBILITY
SERIES

T
he wrist is a common area for debilitating injuries. Sitting at a
computer, repetitive movements at work, and sports training can all
wreak havoc on wrist health. When the wrist is injured, the body
compensates by creating dysfunction in the hands and arms. I have
experienced wrist pain first hand from years of breaking stacks of
concrete bricks with my fist. These drills will help with pain relief
while bullet-proofing your wrists from potential future injuries. An
interesting side-effect of these drills is pain relief in the hands and
elbows.

NEURO-GRIP WRIST FLEXION AND

EXTENSION DRILL
From a kneeling position, pick up a Neuro-Grip with the right
hand and place it on the floor so that your palm is facing your feet.
Using your body weight to apply pressure, slowly roll the Neuro-Grip
forward 45 degrees. Now bring the Neuro-Grip toward you 45
degrees. While keeping a firm grasp of the handle, repeat this back
and forth motion for 10 to 20 repetitions. Make sure to work the left
hand in the same manner.
NEURO-GRIP WRIST ABDUCTION AND
ADDUCTION DRILL:
Again from a kneeling position, pick up a Neuro-Grip with the
right hand and place it on the floor so that your palm is facing your
feet. Using your body weight to apply pressure, slowly roll the Neuro-
Grip 45 degrees to the left and then 45 degrees to the right. While
keeping a firm grasp of the handle, repeat this side to side motion for
10 to 20 repetitions. Perform the same drill with the left hand.
NEURO-GRIP WRIST CIRCLE DRILLS
You will be in a kneeling position for all three of the following
three drills.

PALMS DOWN
Grasp a Neuro-Grip with your right hand. Your palm should face
toward your feet. Using your body weight as pressure, begin making
circles with your wrist in a clock-wise manner. As you continue the
drill, allow the circles to grow larger. Next, change direction and circle
counter-clockwise. Repeat for 10 to 20 repetitions. Make sure to work
the left hand equally.
PALMS FACING FORWARD
This position will be a little more of a stretch. Be sure not to strain
or injure your wrist by pushing too far too soon. Begin by grasping a
Neuro-Grip with your palm facing towards your head. Using your
body weight as pressure, begin making clock-wise circles with your
wrist. As you continue the drill, allow the circles to grow larger. Next,
change direction, circling counter-clockwise. Repeat for 10 to 20
repetitions. Make sure to work the left hand equally.
PALMS FACING INWARD
Grasp a Neuro-Grip with your right hand. This time, your palm
will face inward. Again, using your body weight as resistance, begin
making clock-wise circles with your wrist. As you continue the
exercise, you can increase the range of motion. Now change directions
and circle counter-clockwise. Repeat for 10 to 20 repetitions. Repeat
the drill using the left hand.
 This position will be a little more of a stretch. Be sure not to strain
or injure your wrist by pushing too far too soon. Begin by grasping a
Neuro-Grip with your palm facing towards your head. Using your
body weight as pressure, begin making clock-wise circles with your
wrist. As you continue the drill, allow the circles to grow larger. Next,
change direction, circling counter-clockwise. Repeat for 10 to 20
repetitions. Make sure to work the left hand equally.
Back and shoulder development
 CREATING BALANCE
AND SYMMETRY

O
ne of the major issues plaguing athletes is a lack of balance and
symmetry. It is easy to fall in love with the pushing exercises while
neglecting the pulling exercises. This lack of balance can cause major
health issues. An overreliance on the pushing muscles will cause the
pulling muscles to atrophy. When these weakened muscles are called
upon for action, injury often occurs. Balancing the pushing muscles
with the pulling muscles will also create better stability during
training. If you truly want to be strong, you must build the whole
body.

A lack of symmetry will also keep you from looking strong.

Rounded shoulders, poor posture, and small lats will create a weak
looking appearance. By incorporating these drills into your routine,
you will not only feel better, but you’ll look better!

Another possible benefit of these exercises is emotional health. As

a pastor, I have learned that everyone has been hurt at one point in
their lives. Often, most counselors talk about how individuals set up
defense mechanisms to protect themselves from being hurt again. It is
my belief—as well as the belief of many others—that we are naturally
attracted to pushing movements because of that protective instinct.
The act of pushing something away is a physical representation of our
feeling and emotions. We tend to push others away in order to keep
from being hurt. Pulling exercises can represent a pulling of others
toward ourselves. As we balance the pulling and pushing muscles
through exercise, we may find emotional breakthroughs. You may be
surprised at how these drills may contribute to better emotional health
and relationships.

In addition to emotional health, these drills may also increase your

energy. Waking up dormant muscles can ignite energy that has been
suppressed. The “Iron Body” drill in this section has an almost tonic
effect on the whole body. The message is clear, better symmetry =
better health.

Good posture
 Poor posture

NEURO-GRIP CABLE CHEST PULL

The chest pull was a favorite of the old-time strongmen and has
been a part of physical culture for a long time. I remember when my
Dad bought me a chest expander—plastic handles with some springs
attached—as kid. Even though I pinched a lot of skin training with
that device, I did get stronger. The Neuro-Grip cable chest pull drill
name is deceptive. Even though you are pulling toward your chest, the
back muscles are doing most of the work. For the following pulls and
rows, you will need a strength/mobility band. You should perform as
many sets of pulling exercises as your pushing exercises.
 Standing with your feet shoulder width apart, take the Neuro-
Grips in your hands and extend your arms out in front of you. Place a
band over the bases of the Neuro-Grips and slide it up towards the
handles. If you are using a 41-inch band, you should make two loops
for the right range of motion. With the palms facing each other, create
tension and pull the cable by extending your arms out towards the
sides of your body. When the cable reaches your chest, hold for a
second. While maintaining tension, return to the starting position.
Repeat for 8-10 repetitions.

Band placement on handles

Chest pull beginning position

Chest pull middle position

 Chest pull finish position

WHY YOU SHOULD USE NEURO-GRIPS

FOR THESE EXERCISES
Using the Neuro-Grips for these exercises makes them much
more difficult. The handles will want to roll out of your hands,
forcing you to grip harder. This struggle will increase
neuromuscular efficiency and make you much stronger.

NEURO-GRIP CABLE ARCHER PULL

Start by placing a looped band over the bases of the Neuro-Grips.
Slide the band all the way up to the handle. With your feet shoulder
width apart, extend your right hand straight out to your side. Now,
place the other hand at chest level. The correct position looks an
archer getting ready to pull a bow backward. The hand at chest level
should pull backwards until the maximum range of motion is reached.
Pause, and then slowly return to the starting position. Repeat for 8-10
repetitions. To increase the difficulty of this drill, you can loop the
band three times. Make sure to perform the drill on the left side.
Archer pull starting position
 Archer pull finish position

NEURO-GRIP CABLE ROWS

Version 1: Grasp the Neuro-Grips, and allow your hands to hang
in front of you. Now, rotate them in your hands until the bases are
facing forward and away from you. Attach the band over the bases of
the Neuro-Grips and slide it up toward the handles. Now step onto
the band with both feet. Hinge at the hips, and begin to row with the
grips. Pull toward the bottom of your ribs. When you reach the
outside of the ribs, pause and return to the starting position. Repeat
for 8-10 repetitions. You can vary the resistance by changing where
you step on the band.
Cable row starting position
 Cable row top position

Version 2: This exercise is the same as the one above except for the
position of the Neuro-Grip bases. This time allow the points of the
bases to face upwards toward you. This will tax your grip in a totally
new direction.
Cable row version 2 starting position
 Cable row version 2 finish position

IRON BODY DRILL

This is a posture you have probably seen in martial arts media.
Some masters have become so disciplined in this exercise that they can
support a person or have bricks broken over their core while holding
this position. To perform this drill, you will need two strong chairs or
benches. Place a small rolled up towel or pad on one of the chairs for
neck and head comfort. Place the chairs the proper distance apart. Put
your head and upper trap/shoulder muscles on one chair and place
one leg at a time on the other chair. Drive your hips upward until your
body is suspended between the chairs. It helps to visualize your body
as a steel beam. Hold the position for 30 seconds or more. Use extra
care when lowering out of this posture. I have found the best way is to
lower one leg at a time. This is an excellent exercise for the body and
mind.

Iron body position

 STRATEGIC STOPS AND
ISOMETRIC HOLDS

O
ne of the greatest training secrets is to learn how to use strategic stops
and isometric holds. These techniques create a massive increase in
training intensity. When used correctly, these methods can build
tremendous strength. One of the stunts I have performed on television
was to hold back two Harley Davidson motorcycles with my arms
while they took off in opposite directions. I am often asked how I
train for that feat. My answer: isometric holds. The stunt involves
creating an isometric contraction against the resistance of the two
motorcycles, so the best way to train for that feat was isometrics.
Without my extensive background and proficiency in isometric
training, this feat would be impossible to accomplish. These drills will
teach you how to apply the awesome power of these methods to your
Neuro-Grip training.

Isometric exercise is performed while maintaining a static position.

The joint angle and muscle length remain constant for the duration of
the contraction. These drills involve stopping in strategic positions
where you will fight to remain static against the forces of your
bodyweight and gravity.
 Jon Bruney motorcycle hold from ABC television

THE TRIPLE STOP NEURO-GRIP PUSH-UP

Assume the N-GPP and hold the position for five seconds. Next,
lower the upper body down to the middle position of the exercise and
hold for five seconds. Now, lower the body again until a few inches
from the floor and hold for five seconds. From there, return to the
midpoint and hold for an additional five seconds. Finally, return to
starting position and hold for a final five seconds. Try to perform 5-10
repetitions. This is a great “time under tension” exercise. This is not
only an amazing strength builder, but also produces hypertrophy. As a
challenge, try to increase the number of timed holds in a rep.

In the following exercises we see the word hold. I want you

to do more than just fight gravity on these holds, the goal is to
contract all the muscles isometrically at the specific positions.
Triple stop starting position
 Triple stop middle position

Triple stop finish position

THE BOTTOM POSITION NEURO-GRIP

ISOMETRIC HOLD
Starting from the N-GPP, lower the body toward the floor. In the
bottom position, contract all of your muscles for seven to twelve
seconds and return to the starting position. The goal is 3-5 repetitions.
THE BOTTOM POSITION NEURO-GRIP
ISOMETRIC HOLD WITH PARTNER
RESISTANCE
This drill is the same as the previous one except that a partner will
place their hands on your back to create additional resistance. Try to
push forcefully against the resistance applied by your training partner.
Continue this isometric contraction for seven to twelve seconds before
returning to the starting position. Try to complete 3-5 repetitions.
THE MIDDLE POSITION NEURO-GRIP
ISOMETRIC HOLD
After getting into the N-GPP, lower your body to the middle
position of a push-up. Now, hold the contraction for seven to twelve
seconds before returning to the starting position. Continue the
exercise for 3-5 repetitions.
THE MIDDLE POSITION NEURO-GRIP
ISOMETRIC HOLD WITH PARTNER
RESISTANCE
This exercise is the same as the isometric hold, but your partner
will add extra resistance. Have your partner place their hands on your
upper back while you forcefully push against them. Keep this
contraction going for seven to twelve seconds, then return to the
starting position. The repetition range is 3-5.
THE 3/4 POSITION NEURO-GRIP ISOMETRIC
HOLD
The following two exercises are excellent for those who struggle to
locking out at the top of Neuro-Grip push-ups. From the N-GPP,
lower your body just one fourth of the way down your normal push-
up range. From this position, create tension and contract all the
muscles of the body. Continue the contraction for seven to twelve
seconds. Try to complete 3-5 repetitions.
THE 3/4 POSITION NEURO-GRIP ISOMETRIC
HOLD WITH PARTNER RESISTANCE
This drill is the same as the previous one except that your training
partner will add resistance. Once you are in the 3/4 position, have
your partner place their hands on your back while you forcefully push
against them. Keep this contraction going for seven to twelve seconds,
then return to the starting position. The repetition goal range is 3-5.
 CHANGING
THE LEVERAGE
“Give me a lever long enough and a fulcrum on which to
place it, and I shall move the world.”
-Archimedes

U
nderstanding leverage is a key component to training with the Neuro-
Grips. If you are lifting your bodyweight, then you can make the
exercise less difficult by using your knees as a fulcrum point. You can
also elevate your feet, which will move the fulcrum to the grips—
changing the difficulty and the muscles worked. With just a few shifts
in leverage you can make Neuro-Grip drills easier or extremely
torturous.

A key point to remember is that any Neuro-Grip exercises can be

made easier by using the knees as the fulcrum. This is great news for
beginners who are often frustrated by the skill level required to use the
Neuro-Grips. If you are struggling with an exercise, simply change the
leverage. If you are dominating an exercise, consider changing the
fulcrum to keep challenging yourself.

NEURO-GRIP PUSH-UPS WITH FEET

ELEVATED
 You will need a bench or chair for the following drill. Place the
elevated surface behind you. From a kneeling position, step one foot
behind you to see if the raised surface is the correct distance away.
Testing this distance is critical to the success of the exercise. From the
kneeling position, and with the Neuro-Grips in your hands, place the
right foot on the bench followed by the left foot. Do not allow your
core to sag. You may have to walk your hands back a little until you
feel comfortable. Now, lower the upper body toward the floor, pause
at the bottom, then return to the starting position. Try to complete 8-
10 repetitions. You will find that these push-ups create a greater
demand on the muscles of the core.
WALL-WALKING NEURO-GRIP PUSH-UPS
With your feet pressed into a wall, grasp the Neuro-Grips tightly
with both hands. Now, walk your feet up the wall, while walking your
hands backward toward the wall at the same time. You must keep a
firm grasp of the Neuro-Grips, as they will want to roll out of your
hands. When you have reached the desired height, allow the chest to
lower toward the ground. When you have reached the limit of your
range of motion, pause briefly before returning to the starting
position. Recommended rep range is 3-5. Try to climb a little higher
up the wall every training session, and before long you’ll be able to do
a full handstand Neuro-Grip push-up!

Wall-walking Neuro-Grip push-ups setting up

Wall-walking Neuro-Grip push-ups: walking up the wall
Wall-walking Neuro-Grip push-ups finished position
NEURO-GRIP PIKE PUSH-UPS WITH FEET
ELEVATED
This exercise allows you to gain many of the benefits of the
handstand push-up without extra balance challenges. You will need a
chair, platform, or bench for this drill. From the kneeling position, and
with the Neuro-Grips in your hands, place one foot at a time on the
bench. Now, walk your hands backward while diving your hips and
glutes upward. From this position, lower your head toward the floor.
When you have reached the bottom, pause, then return to the starting
position. Try to complete 8-10 repetitions. This drill will build
impressive shoulders and deliver huge strength gains.
 EXPLOSIVE POWER

M
ost sports require athletes to generate force quickly—this explosive
power is an essential skill. Being strong is only part of the equation,
you must be able to transfer that strength with acceleration and speed.
Explosive power training can help recruit Type IIb fast twitch muscle
fibers. These high intensity explosive drills will create the ability to
generate power!

CROSS BANDED EXPLOSIVE NEURO-GRIP

PUSH-UPS
For this drill you will need a 41-inch loop exercise band. Grasp the
band in both hands and place it behind your upper back. Now, get in
the N-GPP and lower your body slowly toward the ground. As soon
as you reach the bottom position, explode upwards forcefully. Repeat
the exercise for no more than 3 repetitions. For even more resistance,
use a thicker band or double loop it.
 Cross banded explosive Neuro-Grip push-ups

Cross banded explosive Neuro-Grip push-ups bottom position

 Cross banded explosive Neuro-Grip push-ups finish position

PARTNER ASSISTED LOAD AND EXPLODE

NEURO-GRIP PUSH-UPS
This is an excellent drill designed to teach the body how to
explode powerfully. Assume the N-GPP position. Lower your body
toward the floor. As soon as you reach the bottom position, have your
training partner place their hands on your back. While pushing
against their resistance, have your partner count down from five.
When the count reaches one, the partner should remove their hands,
allowing you to forcefully explode upwards. The rep range is 1-3.
Starting position
 After a count down from five, partner removes hands

Finished position

EXPLOSIVE NEURO-GRIP TOSSING PUSH-

UPS
Once you have spent some time practicing the partner assisted
drill, you can progress to the explosive toss push-up. Note that this
exercise can be potentially dangerous if performed incorrectly. Start by
getting into the N-GPP. Lower your body toward the floor and
forcefully explode upward until the upper body becomes airborne.
While you are in this airborne position, toss the Neuro-Grips out in
front of you so than you can land on your hands. Use extreme caution
to be sure that the Neuro-Grips are tossed far enough away from your
body that you do not land on them. This powerful drill delivers
results. You should perform 1-3 single repetitions total.
EXPLOSIVE NEURO-GRIP PUSH-UP TO
PLATFORM
Once you have mastered the explosive tossing push-up, you are
ready to tackle the push-up to platform. Like the previous exercise,
this drill will require you to toss the Neuro-Grips in front of you while
you are airborne. You will need two small platforms of the same size
for this exercise. (Aerobic steps work well.) Place the platforms beside
you. From the N-GPP, lower your chest toward the floor. Once you
reach the bottom of the movement, forcefully explode upwards until
you become airborne. From this position toss the Neuro-Grips out in
front of you and allow your hands to land on the platforms beside
you. This is a very technical drill. It is a good idea to practice this
exercise without the Neuro-Grips before you try the full drill. Perform
1-3 single repetitions.
Starting position
 SUSPENSION SERIES

A
s stated earlier, raising the feet during Neuro-Grip training can
intensify the difficulty of an exercise. To take this one step farther, the
increased instability from placing the feet in suspension straps creates
even more difficulty. One key benefit of suspension training combined
with the Neuro-Grips is increased muscle activation. Performing these
exercises will create strength gains because the stabilizer muscles of
the body come into play. Plug these drills into your training for some
new gains in core strength—and let them breathe some new life into
your regimen. For the following drills you will need to acquire a
suspension trainer. I prefer the Cross-Core® because it has an option
to create even more instability through the action of a pulley. No
matter which suspension trainer you choose, it is also a good idea to
use a mat to protect your knees. Dropping to your knees is one of the
easiest ways to get out of the straps.
NEURO-GRIP PUSH-UPS WITH FEET
SUSPENDED
Place your feet in the suspension device and roll onto your knees.
Grasp the Neuro-Grips with both hands. Drive with your glutes and
hips until your core is suspended. Now, slowly lower your upper body
toward the floor, pause and then slowly return to the starting position.
When finished drop to your knees and remove the straps. The
suggested rep range for this exercise is 3-5.
Setting up
NEURO-GRIP ATOMICS WITH FEET
SUSPENDED
After your feet have been properly placed in the straps, grasp the
Neuro-Grips and elevate your core to the suspended plank position.
Now, drive both knees forward toward the chest. Then, return both
feet back to the starting position. Continue this motion for 10-20
repetitions.
Starting position
 Drive both knees forward toward the chest

NEURO-GRIP MOUNTAIN CLIMBERS WITH

FEET SUSPENDED
With your feet in the suspension straps and your hands on the
Neuro-Grips, get into a suspended plank position. Drive your right
knee forward. Next, simultaneously drive your left knee forward
while bringing the right leg back to the starting plank position. Then,
bring the left leg backward while simultaneously driving the right knee
forward. Continue to perform this back and forth motion for 10-20
reps.

Starting position
NEURO-GRIP PIKES WITH FEET SUSPENDED
Placing your feet in the suspension straps, and with a firm grasp on
the Neuro-Grips elevate your core to the suspended plank position.
Now, drive your glutes upward as you bring both feet towards your
hands. Your body should look like an inverted capital “V”. Pause for
a moment then return to the suspended plank position. Continue to
perform this drill for 8-12 repetitions.
 PROGRESSIVE PLANKS:
THE KEY TO THE ONE-ARM
NEURO-GRIP PUSH-UP

T
he Neuro-Grip plank can be modified to train and strengthen the body
for performing more difficult Neuro-Grip skills. For those interested
in performing a one-arm Neuro-Grip push-up, this series of exercises
offers a roadmap. All the exercises in this section are superior strength
builders because of their required time under tension.

THE ONE LEG NEURO-GRIP PLANK

Begin by assuming the N-GPP. From this position, raise your right
leg off of the ground. Now, since the body has only three points of
contact with the floor, the intensity is greatly increased. The goal for
this drill is to hold this position for 30 seconds or more. When
finished, relax for a moment then repeat the same exercise with the
left leg elevated.
THE ONE-ARM NEURO-GRIP PLANK
From the N-GPP, create tension in the core and lift your right hand
off of the floor and out in front of your body. Try to hold this position
for 30 seconds or more. Return the right hand to the ground, so that
you are back in the N-GPP. When finished, relax for a short time and
then repeat the drill with the left hand.
THE ONE-ARM ONE-LEG NEURO-GRIP
PLANK
Assume the N-GPP and raise your right leg behind you, while
simultaneously lifting your left arm out in front of you. There should
now only be two points of contact with the floor, creating a
tremendous strength and balance challenge. Try to hold this position
for 30 seconds or more before returning the right leg and left arm
back to the N-GPP. After the exercise, relax for a moment before
performing the drill with the opposite arm and leg.
THE ONE-ARM NEURO-GRIP PUSH-UP
After becoming proficient in the specialized planks in this series,
you are now ready to take on the one-arm Neuro-Grip push-up. From
a kneeling position, grasp a Neuro-Grip handle with your right hand.
Firmly plant the Neuro-Grip onto the floor. The Neuro-Grip should
be placed closer in to your chest and with the handle turned to a 45-
degree angle. Extend both legs back one at a time, so that there are
only three points of contact with the floor. For the first attempts, place
your feet in a wide stance for stability. Now, slowly lower your torso
toward the floor, pause at the bottom, and then return to the starting
position. The rep range is 1-3.
 OCCLUSION

O
cclusion, more commonly known as blood flow restriction training,
can produce some amazing benefits. Many studies have shown
occlusion can increase growth hormone production, strength levels,
and muscle size. This blood flow restriction training also recruits the
fast twitch muscle fibers. All these benefits happen without the use of
heavy weights.

The word occlusion means closure or blockage. Restricting blood

flow, while not totally cutting it off, is the key. With this training
method, we will significantly reduce blood flow to the veins. We will
not block the arteries, so they will still deliver blood to the muscles,
causing it to pool in the focused area of our training.

One effect of occlusion training is a massive muscle pump. Arnold

Schwarzenegger said, “The greatest feeling you can get in a gym, or
the most satisfying feeling you can get in the gym is the pump.” The
feeling of blood rushing into your muscles during training is what
many people use as a marker of an effective bodybuilding style
workout. You may have even taken some form of pre-workout
supplement to increase the blood flow or pump to your muscles.
When it comes to the pump, occlusion works better than any
supplement. Even though it may seem counterintuitive that restricting
blood flow would lead to a greater pump, it does. In fact, your
muscles are going to feel like they could explode! As the old Saturday
Night Live skits with Hans and Frans would say, “We’re here to
pump… you up.”
HERE’S HOW TO EFFECTIVELY AND SAFELY
INCORPORATE THIS METHOD INTO YOUR
NEURO-GRIP TRAINING
First of all, you will need a set of wrist or knee wraps. Bands made
exclusively for occlusion training are also available.

Secondly, since occlusion is a high repetition style of training, you

will already need the ability to perform multiple high rep sets of
standard Neuro-Grip push-ups.

Begin by wrapping a wrist or knee wrap around the tops of your

arms. It is helpful to have a training partner apply the wraps. Most
experts recommended a tightness of a six or seven on a scale of ten.
Remember, we do not want to cut off the arteries! Even though we are
wrapping the arms you will also notice a training effect on your
shoulders and chest.

Once the wraps are properly placed, get into the N-GPP. Now,
lower your torso toward the ground, pause for a moment, and then
return to the starting position. Repeat the exercise for 20-30
repetitions.
 The goal is to perform 5-8 sets of high rep Neuro-Grip push-ups
with very short rest periods. I like to superset Neuro-Grip push-ups
with the Neuro-Grip bicep exercises (explained later in this book)
during occlusion training. The whole occlusion workout should only
take about ten minutes.

You will very quickly notice an accumulation of lactic acid.

Occlusion training is uncomfortable, but shouldn’t be painful. If you
notice any numbness in your hands, take off the wraps immediately, as
they are too tight and are causing damage. Also, do not leave the
occlusion wrapping on for too long. Again, the workout should only
take around ten minutes total.

Because of the workout’s short time frame, occlusion training

makes a great finisher for your regular training. If you’re using
occlusion as stand-alone program, perform workouts two to three
times a week for no more than six weeks at a time.
 SENSORY
DEPRIVATION

T
he following methods will help increase your coordination and skill
level while training with the Neuro-Grips. Sensory input is essential
for proprioceptive ability, the awareness of what our body’s systems
are doing and how these movements and systems relate to each other.
This input comes from our sight, smell, hearing, taste and touch. The
body’s ability to integrate this information (proprioceptive skill)
allows us to perform athletic movements. By removing the various
senses during training, we are increasing the body’s awareness.
Movement skill is increased, because without all the senses, great
focus and precision are required. When the senses are returned in
regular training, the body remembers this information and awareness
—proprioceptive ability—is increased.

I enjoy this type of training because it has an almost meditative

aspect. I have experienced instances of good internal dialogue during
sensory deprivation exercises. Many times a burst of creativity
happens after these drills, causing a new perspective or outlook on a
situation. Try these techniques and prepare to be amazed at the affect
they have on your body and mind!

THE BLINDFOLDED NEURO-GRIP PUSH-UP

Have a training partner blindfold you, or place an eye-mask used
for sleeping over your eyes. Now, get into the N-GPP. From that
position, slowly lower your upper body toward the floor. Listen to
your body and focus on form as you continue toward the bottom
position. Now, raise your body upward to the starting position.
Repeat for 3-5 repetitions. After several sets, take off the blindfold
and perform a set of standard Neuro-Grip push-ups. You should see
instant improvement of your technique.
THE THICK GLOVE NEURO-GRIP PUSH-UP
For this drill, we will change the sense of touch. One of the keys to
Neuro-Grip training is gripping the handles hard. We become
accustomed to the specific feel of the implements. To change this feel,
you will place thick gloves over your hands. Gripping the handles will
now be much more difficult, and will help you focus more on your
technique. From the N-GPP, slowly lower the torso toward the floor.
When you reach the bottom position, pause, then return to the
starting position. Try to perform 3-5 repetitions. After completing
several sets, remove the gloves and perform a standard Neuro-Grip
push-up. You’ll be astounded at how easy the regular Neuro-Grip
push-ups seem after using the thick gloves.
THE NOISE CANCELLING NEURO-GRIP PUSH-
UP
 Obtain some noise cancelling headphones for this drill. I don’t like
to use earplugs for this exercise because it could cause undue pressure
and create a headache or other problems. Taking away the sound of a
room really changes your focus and makes it more internal. Make sure
to breathe throughout the entire drill.

Once the headphones are in place, assume the N-GPP. From that
position, slowly lower the body toward the floor. Once you have
reached your maximum range of motion, pause and return to the
beginning position. Repeat the exercise for 3-5 repetitions. After you
have finished several sets, take off the headphones and perform a set
of standard Neuro-Grip push-ups.
NEURO-GRIP TRAINING WITH MULTIPLE
SENSORY DEFICITS
After trying the single sensory deprivation drills, you can
experiment with multiple deficits. Combine one of the above
techniques or even all three. I have also used a nose plug to reduce the
sense of smell. You can even try different tastes. Mint, cinnamon, or
even sour flavors obviously won’t remove the sense of taste, but they
will change the input. Sensory deprivation delivers exceptional
performance gains.
 BAND
PROTOCOLS

W
hile the previous Neuro-Grip exercises have relied on gravity and
bodyweight for resistance, in this section we will increase the intensity
by adding external resistance. You will need a variety of 41-inch loop
exercise bands. Adding bands to your Neuro-Grip training will
dramatically increase your strength. This section also includes the X-
band exercise series which require a simultaneous fight against
resistance in multiple directions. The X-band Neuro-Grip exercises
will challenge your body in a way you have never experienced before.

CROSS BANDED NEURO-GRIP PUSH-UP

Take an exercise band in both hands and place it behind your
upper back. Now, grasp the Neuro-Grips and get into the N-GPP.
Lower your torso down toward the ground very slowly. Once you
reach the bottom position, slowly return to starting position. Repeat
the exercise for 3-5 repetitions. Since this is a strength exercise, make
sure that the band you chose provides an appropriate level of
resistance level to challenge you.
THE X-BAND SETUP
 For the following exercises you will need to get into the X-band
position. You will need at least two 41 inch bands for the X-band
exercises. Place one of the bands over your right shoulder. Let it cross
the body and place the opposite end under your left foot. Place the
second band over your left shoulder and let it cross the body with its
opposite end under your right foot. When the bands are in the proper
position, they form an X over the body.
 Getting into the x-band position

THE X-BAND NEURO-GRIP PUSH-UP

 With the bands in place, move to a kneeling position and grasp the
Neuro-Grips with your hands. Step back with your right foot, and
then with your left. From this position, lower the body under control
toward the floor. When you reach the bottom position, pause before
rising upward to the starting position. Repeat this exercise for 5-8
repetitions. You will immediately feel how much this drill taxes your
muscles and nervous system.
THE X-BAND ONE-LEG NEURO-GRIP PUSH-
UP
Once the bands are in the X position, get on your knees with the
Neuro-Grips in your hands. Plant the Neuro-Grips firmly onto the
floor. Get into the X-band plank position by extending your right foot
back, followed by your left. Now, while pushing hard against the
band, lift your right foot until there are only three points of contact
with the floor. From this position, lower your torso toward the floor.
Once you have reached your maximum range of motion, pause before
returning upward. Perform 3-5 repetitions of this exercise while
keeping the leg elevated. When the set is completed, relax for a
moment and repeat the same exercise with the left leg elevated. Be
sure to stay tense against the bands throughout the entire exercise.will
immediately feel how much this drill taxes your muscles and nervous
system.
THE X-BAND/CROSS BAND COMBO NEURO-
GRIP PUSH-UP
For this exercise, get into the X-band position first, then add a
cross band across the upper back. After the bands are in place, get
into a kneeling position with the Neuro-Grips pressed into the floor.
Now step back one leg at a time until you are in a plank. Slowly lower
your upper body down toward the floor under control. Pause at the
bottom before returning to the starting position. Repeat the exercise
for 3-5 repetitions. This is an unbelievably challenging multi-
directional resistance drill!
Neuro-Grip bear crawl
 MOVING PLANKS:
HOW TO BUILD
UNBELIEVABLE WORK CAPACITY

T
his series of exercises will teach you to move in multiple planes of
motion. The crawl and plank stacking exercises will challenge your
cardio and strength levels. These exercises are designed to be hard, but
stick with them and you’ll be rewarded with a greater work capacity
and overall athleticism.

THE NEURO-GRIP BEAR CRAWL

Crawling has always been a demanding exercise, but we can
increase the intensity by adding the Neuro-Grips. Make sure the
surface you plan to use for this drill will not be damaged by the bases
of the Neuro-Grips. From a kneeling position, grasp the Neuro-Grips
in both hands. Now, raise your knees off of the ground, keeping your
weight on your feet. Begin to crawl forward by moving your right
hand and left foot at the same time, followed by moving the left hand
and right foot. Make sure the grips are planted on the ground for
every step, because they will definitely want to roll forward out of
your hands during this drill. While crawling, the Neuro-Grips will
torch your arms, chest and core. The goal is to go for distance. Setting
a marker at the distance you want to crawl is helpful because we are
wired to be goal-oriented. Every training session, try to increase the
distance you can go without stopping.
NEURO-GRIP PLANK STACKING
This drill combines multiple movements, time under tension,
cardio, and creativity all at once. It is an excellent exercise that can
change your body and mind. To perform Neuro-Grip plank stacking,
you will need a pile of toy blocks of different shapes and sizes.

Place the pile of blocks off to the right side of your upper body,
then get into the N-GPP. Next, set down the Neuro-Grip in your right
hand and pick up a block from the pile, then place it under your upper
body. Pick the Neuro-Grip back up with the right hand. Now, set
down the Neuro-Grip in your left hand, pick up the block and move it
to the left side of your upper body. Pick the Neuro-Grip back up with
your left hand and start the whole chain of movements again.

Stack the blocks in a creative way. Since the brain loves stimulation
from the hands, the different shapes will enhance brain activity. This
concept is known as “thinking with our hands.” Stacking the blocks
while performing the Neuro-Grip plank exercise can help you work
through problems and break through mental roadblocks.

After transferring the blocks from the right to the left side, take a
short break and repeat the process from left to right. This drill will
leave you drenched in sweat and physically exhausted, but mentally
fresh and renewed.
Neuro-Grip Plank Stacking
 BICEP BUILDER SERIES

H
aving a great set of guns isn’t just something for bodybuilders. The
biceps are very important for functional training. They assist in every
pulling movement. Developing the biceps can also help to prevent
injuries and tears. Whether you’re performing a pull-up or lifting a
heavy stone, stronger biceps will lead to stronger lifts and better
overall performance. Neuro-Grips increase the effectiveness of
traditional bicep drills through the power of leverage. By adding
bands, the resistance grows as the band becomes stretched, yielding
superior results. Neuro-Grip bicep drills are unique and will torch
your arms like never before. Get ready to build biceps that will bust
out of your shirt sleeves.

These exercises require the use of a 41-inch loop strength band.

Place the band on the Neuro-Grip base. Because of leverage, the
farther the band is from the handle, the greater the difficulty. As you
get stronger, you can continue to move the band out to the very end of
the base.
 Neuro-Grip bicep curl starting position

NEURO-GRIP BICEP CURL

Attach the strength loop around the base of the Neuro-Grip. Grasp
the Neuro-Grip in a palm up position. Step on the other end of the
band with your foot. Once you have created the desired resistance,
curl the Neuro-Grip upward, then create a strong contraction at the
top of the exercise. Pause and return to the starting position. Perform
8-12 repetitions. Repeat the exercise with the other arm.
NEURO-GRIP REVERSE BICEP CURL
After properly attaching the band around the base of the Neuro-
Grip, grasp the handle in a palm down position. Step on the other end
of the band with your foot, and create the desired resistance. Now,
curl the Neuro-Grip upward and create a strong contraction at the top
of the exercise. Pause and return to the starting position. Perform 8-12
repetitions. Work both arms equally.
NEURO-GRIP HAMMER CURLS
 These two versions of Neuro-Grip hammer curls will target the
brachialis to provide a more completely developed arm.

Version 1: Place the band around the base of the Neuro-Grip and
grasp the handle in a palm neutral position. Step on the other end of
the band with your foot and adjust the length of the band until you
have created the proper resistance. Now, curl the grip upward,
creating a strong contraction at the top of the exercise. Pause and
return to the beginning position. Perform the drill for 8-12 repetitions.
Repeat the exercise with the opposite arm.
 Version 1

Version 2: After you have attached the band to the Neuro-Grip, sit
on a bench. Place your elbow against your inner thigh and step on the
band. From a palm neutral position, curl the handle upwards and
create a strong contraction at the top of the exercise. Pause and return
to the starting position. Perform this exercise for 8-12 repetitions.
Work both arms equally.
Version 2
 FOREARM BUILDER
SERIES

S
trong wrists and a strong grip are valuable assets for any athlete.
Whether you’re a combat athlete delivering a knockout punch, or
snatching a heavy kettlebell, powerful forearms are a must. The old-
time strongmen knew this secret link to super strength. They bent
steel, lifted thick dumbbells, and could pick up a tremendous amount
of weight with one finger. Sadly, many athletes neglect this critically
important part of their training. By using the Neuro-Grips with the
following exercises, your grip and wrist strength will dramatically
improve. These drills will also cause your forearms to grow, people
may soon refer to you as Popeye.

Like the bicep series, these exercises use a 41-inch strength band.
The same leverage principles apply. As you get stronger, move the
band farther away from the handle.

NEURO-GRIP SEATED WRIST CURLS

Attach the band around the base of a Neuro-Grip. Grasp the
handle with you palm facing upward. Now, sit down on a bench and
rest your forearm on the top of your thigh. Step on the other end of
the band to create resistance. Slowly curl your wrist upward. At the
top of the movement, squeeze the muscles until you feel a deep
contraction, then lower the wrist to the starting position. Repeat this
drill for 20-30 repetitions. Make sure to work both wrists.
NEURO-GRIP SEATED REVERSE WRIST
CURLS
 After the band is secured to the Neuro-Grip, grasp the handle with
your palm facing downward. From a seated position, rest your
forearm on the top of your thigh. Step on the other end of the band to
set the resistance. Now, slowly curl your wrist upward. At the top of
the drill create a deep contraction, then lower the wrist to the starting
position. Perform the drill for 20-30 repetitions. Repeat the exercise
with the opposite wrist.
NEURO-GRIP SEATED NEUTRAL POSITION
WRIST CURLS
 I use this drill to increase my steel bending strength. Secure the
band to the Neuro-Grip and grasp the handle with a neutral grip.
From a seated position, place your forearm on the top of your thigh.
Now, step on the other end of the band to create resistance. While
keeping your hand in this neutral position, bend your wrist toward
you. This exercise has a short range of motion, as we are focusing on
radial and ulnar deviation. At the top of the exercise, pause before
return to the starting position. Repeat this motion for 20-30
repetitions. Repeat the drill with the opposite wrist.
 PROGRAMMING
“Any way you want it. That's the way you need it.
Any way you want it.”
—Journey

T
here are so many different ways to plug Neuro-Grips into your
training. First, you must decide what you want from your training.
Are you looking to gain strength, muscle mass, or learn specific skills?
Are you looking for a stand-alone program or wanting to supplement
your current training regimen? Once you decide, add the Neuro-Grip
exercises that will lead to your goals. If you need a little help with
your programming, I will give you some ideas in this section. My hope
is that you will take the exercises and ideas in this book and create
your own training regimen and programs.

SAMPLE ROUTINES
The exercise descriptions in this book each include a suggested rep
scheme. The number of sets will depend on your personal fitness level.
Choose exercises from each category that most apply to your goals.
Again, these routines are only suggestions.

BASIC ROUTINE 1
Monday
Shoulder and wrist mobility
 Basic Neuro-Grip push-ups
Balance and symmetry drills

Tuesday
Shoulder and wrist mobility

Wednesday
Explosive power drills
Balance and symmetry

Thursday
Shoulder and wrist mobility

Friday
Strategic stops and isometric holds
Balance and symmetry

Saturday
Off

Sunday
Off

BASIC ROUTINE 2
Monday
Shoulder mobility
Progressive planks
Balance and symmetry

Tuesday
Bicep builder
Forearm builder

Wednesday
Shoulder mobility
Progressive planks
Balance and symmetry
Thursday
Bicep builder
Forearm builder

Friday
Shoulder and wrist mobility
Progressive planks
Balance and symmetry

Saturday
Off

Sunday
Off

BASIC ROUTINE 3
Monday
Shoulder and wrist mobility
Explosive power

Tuesday
Off

Wednesday
Shoulder mobility
Band protocols
Balance and symmetry

Thursday
Off

Friday
Shoulder and wrist mobility
Explosive power
Balance and symmetry

Saturday
Off
Sunday
Off

ADVANCED ROUTINE 1
Monday
Shoulder mobility
Wrist mobility
Leverage drills
Suspension drills

Tuesday
Sensory deprivation
Bicep builder
Forearm builder
Balance and symmetry

Wednesday
Moving planks

Thursday
Shoulder mobility
Wrist mobility
Sensory deprivation

Friday
Shoulder mobility
Wrist mobility
Band protocols
Balance and symmetry

Saturday
Strategic stops and isometric holds
Bicep builder
Forearm builder

Sunday
Off
ADVANCED ROUTINE 2
Monday
Shoulder and wrist mobility
Leverage drills
Explosive power
Balance and symmetry

Tuesday
Suspension drills
Bicep builder
Forearm builder

Wednesday
Shoulder and wrist mobility
Band protocols
Balance and symmetry

Thursday
Suspension drills
Bicep builder
Forearm builder

Friday
Shoulder and wrist mobility
Band protocols
Sensory deprivation
Balance and symmetry

Saturday
Moving planks

Sunday
Off

OCCLUSION ROUTINE
 This routine is best as a finisher for your regular training and should only take around
ten minutes.

Superset Neuro-Grip push-ups with Neuro-Grip curls for 4-5 supersets of 15-
30 repetitions.

Keep the rest periods extremely short, around 30-45 seconds if possible.

Remember, if you feel any numbness in the hands take off the bands
immediately!

I hope you can see that the sky is the limit with Neuro-Grip
training. You can use Neuro-Grips in countless ways. I look forward
to hearing about your success!
 ABOUT THE AUTHOR

T
he exploits of Guinness World Record-
holding strongman Jon Bruney have
been immortalized in Ripley's Believe it
or Not, The Guinness Book of World
Records, shown nationwide on ABC’s
To Tell the Truth, NBC's America's
Got Talent, The Today Show and
TruTv’s Guinness World Records
Unleashed. Thousands of people have
personally experienced Jon's jaw-
dropping "Pressing the Limits"
motivational strength program.

A true renaissance man in the realm of

strength development, Jon Bruney is a best-
selling author, world-class trainer, coach,
motivational speaker, strongman, and pastor.
Jon's work with competitive athletes includes
Olympians and NFL players. He is the author
of the best-seller Neuro-Mass The Ultimate
System for Spectacular Strength. He also
writes a training series called “Foundations”,
featured in MILO, widely considered the
world's most prestigious strength training
journal. As co-owner of Submit Strength
Equipment, Jon is responsible for designing
numerous pieces of cutting-edge training equipment now in use
around the world. Jon is a veteran of numerous training certification
courses including Controlled Fatigue Training and John Brookfield’s
Battling Rope certification.
 Acknowledgements

Ben Greenfield—
Honored to have you write the foreword to this book.

Rob Miller and Adrienne Harvey—

You are amazing athletes who did outstanding work on this project!

Mary Carol Fitzgerald—

You have Incredible photography skills!

Derek Brigham—
For your remarkable talent in putting this book together!
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