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The 4 x 7 Wave

Bodyweight exercise revolution

bodyweight exercise Revolution
by Ryan Murdock and Adam Steer
Copyright 2008 by Ryan Murdock and Adam Steer All rights reserved.

Printed in Canada. No part of this manual may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews.

For information: www.bodyweightexerciserevolution.com Email comments and questions to: info@bodyweightexerciserevolution.com FIRST EDITION
Disclaimer: The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person’s attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting this or any other exercise programs.

LEGAL STATEMENT:
When purchasing equipment or other products from Ryan Murdock and Adam Steer the purchaser understands the risk associated with using this type of equipment, and the purchaser understands the risk associated with following instructions from other products, and agrees not to hold Ryan Murdock, Adam Steer, their agents and/or representatives responsible for injuries or proper maintenance and/or supervision.

ATTENTION: Nothing within this information intends to constitute an explanation of the use of any product or the
carrying out of any procedure or process introduced by or within any material. This site and its officers and employees accept no responsibility for any liability, injuries or damages arising out of any person’s attempt to rely upon any information contained herein. Consult your doctor before using this or any other exercise device or program. Do not use if you have an injury, or are experiencing pain or inflammation in your hands, wrists, forearms, elbows, or shoulders without first consulting your doctor. Use this product at your own risk. Failure to follow instructions and/ or using this product in any way other than its intended use could result in injury.

IMPORTANT: Please be sure to thoroughly read the instructions for all exercises in this book, paying particular
attention to all cautions and warnings to ensure proper and safe use.
Clubbell, Circular Strength Training, FlowFighting and Intu-Flow are registered trademarks of RMAX.tv Productions.

Table of ConTenTs

TABLE OF CONTENTS Bodyweight Exercise Revolution

IntroductIon

12 12 14 20 20 20 20 20 22 22 22 23 23 23 23 24 24 26 26 27 28 28 29 29 30 30 31 31

Chapter One
chapter one — the theory BehInd 4x7 chapter two — BalancIng work and recovery
IntuItIve traInIng: your governor
how much Is ‘a lot’? how tough Is ‘tough’?

BalancIng work and recovery

Chapter twO
the ‘4’ In 4x7
no IntensIty
rpe: 1-2; rpt: 8 or hIgher; rpd: 3 or lower

low IntensIty
rpe: 3-4; rpt: 8 or hIgher; rpd: 3 or lower

moderate IntensIty
rpe: 5-7; rpt: 8 or hIgher; rpd: 3 or lower

hIgh IntensIty
rpe: 8-10; rpt: 8 or hIgher; rpd: 3 or lower

Fat loss

Chapter three
16 step plan cIrcuIt a — strength
moderate IntensIty day: cycles 1 through 4

cIrcuIt B — metaBolIc resIstance cIrcuIt
hIgh IntensIty day: cycles 1 through 4

cIrcuIt c — hyBrId routIne
moderate and hIgh IntensIty days: cycles 5 through 7

exercIse descrIptIons: strength routIne exercIses
hand press varIatIons

i

exercIse descrIptIons: strength routIne exercIses hand press varIatIons (contInued) exercIse descrIptIons: strength routIne exercIses hand press varIatIons (contInued) exercIse descrIptIons: strength routIne exercIses hand press varIatIons (contInued) exercIse descrIptIons: strength routIne exercIses wheel / taBle varIatIons exercIse descrIptIons: strength routIne exercIses wheel / taBle varIatIons (contInued) exercIse descrIptIons: strength routIne exercIses wheel / taBle varIatIons (contInued) exercIse descrIptIons: strength routIne exercIses wheel / taBle varIatIons (contInued) exercIse descrIptIons: strength routIne exercIses one-legged squat varIatIons exercIse descrIptIons: strength routIne exercIses one-legged squat varIatIons (contInued) exercIse descrIptIons: strength routIne exercIses one-legged squat varIatIons (contInued) exercIse descrIptIons: strength routIne exercIses one-legged squat varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses quad squat varIatIons exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses quad squat varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses quad squat varIatIons (contInued) 32 32 33 33 34 34 35 35 36 36 37 37 38 38 39 39 40 40 41 41 42 42 43 43 44 44 45 45 ii The 4 x 7 Wave TABLE OF CONTENTS Bodyweight Exercise Revolution .

Table of ConTenTs TABLE OF CONTENTS Bodyweight Exercise Revolution exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses quad squat varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses spInal rock varIatIons exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses spInal rock varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses spInal rock varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses spInal rock varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses leg swoop varIatIons exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses leg swoop varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses leg swoop varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses leg swoop varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses Jump squat varIatIons exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses Jump squat varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses Jump squat varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses Jump squat varIatIons (contInued) exercIse descrIptIons: hyBrId routIne exercIses quad squat to hand press varIatIons 46 46 47 47 48 48 49 49 50 50 51 51 52 52 53 53 54 54 55 55 56 56 57 57 58 58 59 59 iii .

exercIse descrIptIons: hyBrId routIne exercIses
quad squat to hand press varIatIons (contInued)

exercIse descrIptIons: hyBrId routIne exercIses
quad squat to hand press varIatIons (contInued)

exercIse descrIptIons: hyBrId routIne exercIses
quad squat to hand press varIatIons (contInued)

exercIse descrIptIons: hyBrId routIne exercIses
one-legged squat to leg swoop varIatIons

exercIse descrIptIons: hyBrId routIne exercIses
one-legged squat to leg swoop varIatIons (contInued)

exercIse descrIptIons: hyBrId routIne exercIses
one-legged squat to leg swoop varIatIons (contInued)

exercIse descrIptIons: hyBrId routIne exercIses
one-legged squat to leg swoop varIatIons (contInued)

exercIse descrIptIons: hyBrId routIne exercIses
spInal rock to crow varIatIons

exercIse descrIptIons: hyBrId routIne exercIses
spInal rock to crow varIatIons (contInued)

exercIse descrIptIons: hyBrId routIne exercIses
spInal rock to crow varIatIons (contInued)

exercIse descrIptIons: hyBrId routIne exercIses
spInal rock to crow varIatIons (contInued)

exercIse descrIptIons: hyBrId routIne exercIses
Jump squat to wheel / taBle

exercIse descrIptIons: hyBrId routIne exercIses
Jump squat to wheel / taBle (contInued)

exercIse descrIptIons: hyBrId routIne exercIses
Jump squat to wheel / taBle (contInued)

60 60 61 61 62 62 63 63 64 64 65 65 66 66 67 67 68 68 69 69 70 70 71 71 72 72 73 73

iv

The 4 x 7 Wave

TABLE OF CONTENTS Bodyweight Exercise Revolution

Table of ConTenTs

TABLE OF CONTENTS Bodyweight Exercise Revolution

exercIse descrIptIons: hyBrId routIne exercIses
Jump squat to wheel / taBle (contInued)

hypertrophy

74 74 76 76 78 80 82 82 83 83 84 84 85 85 86 86 87 87 88 88 89 89 90 90 91 91 92

Chapter FOur
cIrcuIt a — moderate IntensIty hypertrophy sessIon B — hIgh IntensIty hypertrophy

exercIse descrIptIons: super slow eccentrIcs
quad squat

exercIse descrIptIons: super slow eccentrIcs (contInued)
trInIty squat

exercIse descrIptIons: eccentrIc / IsometrIc contrast
Inverted hand press

exercIse descrIptIons: eccentrIc / IsometrIc contrast
Inverted hand press (contInued)

exercIse descrIptIons: eccentrIc / IsometrIc contrast
Inverted hand press (contInued)

exercIse descrIptIons: eccentrIc / IsometrIc contrast
1-legged straIght legged deadlIFt

exercIse descrIptIons: eccentrIc / IsometrIc contrast
1-legged straIght legged deadlIFt (contInued)

exercIse descrIptIons: drop sets
push-up

exercIse descrIptIons: drop sets
ellIpse

exercIse descrIptIons: drop sets
screwIng press

exercIse descrIptIons: drop sets

v

one-legged squat to leg swoop varIatIons*

exercIse descrIptIons: drop sets
one-legged squat to leg swoop varIatIons (contInued)*

exercIse descrIptIons: drop sets
one-legged squat to leg swoop varIatIons (contInued)*

exercIse descrIptIons: drop sets
assIsted one-legged squat*

exercIse descrIptIons: drop sets
trInIty squat

exercIse descrIptIons: max duratIon IsometrIcs
crow

exercIse descrIptIons: max duratIon IsometrIcs exercIse descrIptIons: max duratIon IsometrIcs
varIatIons on level oF dIFFIculty

exercIse descrIptIons: max duratIon IsometrIcs
superman

exercIse descrIptIons: max duratIon IsometrIcs exercIse descrIptIons: max duratIon IsometrIcs
varIatIons on level oF dIFFIculty

strength exercIse descrIptIons: dynamIc eFFort method
Inverted hand press varIatIons

exercIse descrIptIons: dynamIc eFFort method
Inverted hand press varIatIons (contInued)

exercIse descrIptIons: dynamIc eFFort method
Inverted hand press varIatIons (contInued)

exercIse descrIptIons: dynamIc eFFort method

92 93 93 94 94 95 95 96 96 97 97 98 99 99 100 100 101 102 102 104 109 109 110 110 111 111 112

vi

The 4 x 7 Wave

TABLE OF CONTENTS Bodyweight Exercise Revolution

Table of ConTenTs TABLE OF CONTENTS Bodyweight Exercise Revolution Inverted hand press varIatIons (contInued) exercIse descrIptIons: dynamIc eFFort method one-legged squat varIatIons exercIse descrIptIons: dynamIc eFFort method one-legged squat varIatIons (contInued) exercIse descrIptIons: dynamIc eFFort method one-legged squat varIatIons (contInued) exercIse descrIptIons: dynamIc eFFort method one-legged squat varIatIons (contInued) exercIse descrIptIons: BallIstIc method quad hop varIatIons exercIse descrIptIons: BallIstIc method quad hop varIatIons (contInued) exercIse descrIptIons: BallIstIc method quad hop varIatIons (contInued) exercIse descrIptIons: BallIstIc method Jump squat varIatIons exercIse descrIptIons: BallIstIc method Jump squat varIatIons (contInued) exercIse descrIptIons: BallIstIc method Jump squat varIatIons (contInued) exercIse descrIptIons: near maxImal eccentrIcs screwIng press exercIse descrIptIons: near maxImal eccentrIcs screwIng press (contInued) exercIse descrIptIons: near maxImal eccentrIcs pIstol squat 112 113 113 114 114 115 115 116 116 117 117 118 118 119 119 120 120 121 121 122 122 123 123 124 124 125 125 vii .

exercIse descrIptIons: near maxImal eccentrIcs pIstol squat (contInued) exercIse descrIptIons: near maxImal eccentrIcs pIstol squat (contInued) exercIse descrIptIons: altItude landIng Frontal ground engagement exercIse descrIptIons: altItude landIng Frontal ground engagement (contInued) exercIse descrIptIons: altItude landIng Frontal ground engagement (contInued) general athletIcIsm 126 126 127 127 128 128 129 129 130 130 132 132 133 134 134 134 135 135 136 136 137 137 138 138 139 139 140 Chapter Six the general athletIcIsm master program chart Breakdown oF IndIvIdual routInes strength cIrcuIt moderate IntensIty day metaBolIc resIstance cIrcuIt (metcon) hIgh IntensIty day exercIse descrIptIons: strength cIrcuIt exercIses trInIty squat varIatIons exercIse descrIptIons: strength cIrcuIt exercIses trInIty squat varIatIons (contInued) exercIse descrIptIons: strength cIrcuIt exercIses trInIty squat varIatIons (contInued) exercIse descrIptIons: strength cIrcuIt exercIses spInal rock varIatIons exercIse descrIptIons: strength cIrcuIt exercIses viii The 4 x 7 Wave TABLE OF CONTENTS Bodyweight Exercise Revolution .

Table of ConTenTs TABLE OF CONTENTS Bodyweight Exercise Revolution spInal rock varIatIons (contInued) exercIse descrIptIons: strength cIrcuIt exercIses spInal rock varIatIons (contInued) exercIse descrIptIons: strength cIrcuIt exercIses screwIng arm press-up varIatIons exercIse descrIptIons: strength cIrcuIt exercIses screwIng arm press-up varIatIons (contInued) exercIse descrIptIons: strength cIrcuIt exercIses screwIng arm press-up varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses mountaIn clImBer varIatIons exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses mountaIn clImBer varIatIons exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses mountaIn clImBer varIatIons exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses reactIve Jump varIatIons exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses reactIve Jump varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses reactIve Jump varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses leg swoop varIatIons exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses leg swoop varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses leg swoop varIatIons (contInued) 140 141 141 142 142 143 143 144 144 145 145 146 146 147 147 148 148 149 149 150 150 151 151 152 152 153 153 ix .

exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses quad hop varIatIons exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses quad hop varIatIons (contInued) exercIse descrIptIons: metaBolIc resIstance cIrcuIt exercIses quad hop varIatIons (contInued) longevIty 154 154 155 155 156 156 158 158 159 160 161 161 161 162 162 164 164 165 165 166 166 167 167 168 168 169 169 Chapter Seven general guIdelInes For longevIty traInIng the longevIty master program chart Breakdown oF IndIvIdual routInes strength cIrcuIt moderate IntensIty day sprInt sets hIgh IntensIty day exercIse descrIptIons: strength cIrcuIt exercIses quad hop varIatIons exercIse descrIptIons: strength cIrcuIt exercIses quad hop varIatIons (contInued) exercIse descrIptIons: strength cIrcuIt exercIses quad hop varIatIons (contInued) exercIse descrIptIons: strength cIrcuIt exercIses halF spInal rocks exercIse descrIptIons: strength cIrcuIt exercIses halF spInal rocks (contInued) exercIse descrIptIons: strength cIrcuIt exercIses halF spInal rocks (contInued) x The 4 x 7 Wave TABLE OF CONTENTS Bodyweight Exercise Revolution .

Table of ConTenTs TABLE OF CONTENTS Bodyweight Exercise Revolution exercIse descrIptIons: strength cIrcuIt exercIses sIngle-leg squat varIatIons exercIse descrIptIons: strength cIrcuIt exercIses sIngle-leg squat varIatIons (contInued) exercIse descrIptIons: strength cIrcuIt exercIses sIngle-leg squat varIatIons (contInued) BodyweIght Bonus chapter: slottIng other programs Into 4x7 170 170 171 171 172 172 174 178 179 179 adam Steer ryan murdOCk keith kOger xi .

each incorporating several incremental levels of movement sophistication.Introduction We’ve received many questions over the past two years. By the time you work through each of these designs you will have added several new conceptual tools to your training or coaching toolkit. as well as how to incorporate other RMAX programs — such as FlowFit® and Forward Pressure™ — into this groundbreaking method of periodization. As you work through the material you’ll learn how to merge the 4x7 method of periodization with such proven training methods as: the HIIT protocol. volume one deals specifically with bodyweight 4x7 programs. The only thing that you need to begin training is this e-book. In keeping with the dual goal of Volume One. and incredibly fun method of strength training. with no need for equipment or props. we’ve come up with a pile of demanding routines which will inject new creativity into your Clubbell sessions. Many of those questions deal with how to go beyond the specific program presented in the DVD to create your own training cycles around the 4x7 format. general athleticism. for themselves and their clients. volume Two of the series deals specifically with Clubbell 4x7 programs. functional hypertrophy. and longevity. about Scott Sonnon’s groundbreaking DVD program “4x7: The Magic in the Mundane”. the Tabata Protocol. In this volume we’ve chosen to explore training protocols. This e-book series is our response to those questions. both in person and on the RMAX Forum. For Clubbell enthusiasts who just can’t get enough of this unique. We’ve organized the training cycles around several unique themes that reflect common training goals: strength. density sets. In addition to exploring the 4x7 format. and the classic Clubbell density and double density cycles. we hope that you’ll read between the lines and study each specific layout in order to get a better sense of how training demand can be shifted to meet each of these goals. 12 The 4 x 7 Wave CHAPTER ONE Introduction Bodyweight Exercise Revolution . Those on the CST Coaching Track should be recording their observations of each program’s effect on their bodies and comparing that to the theory presented in the introduction to each program in order to fully “own” the material. high octane. In it you’ll find five separate and unique program designs. we’ve grouped these Clubbell program designs according to specific themes. fat loss. which will enable you to explore the 4x7 format right now.

You may be looking to explore a specific training protocol. so whether you’re a complete beginner or an experienced athlete. Finally. we show you how to go beyond GPP and apply the 4x7 method of periodization to conditioning for your chosen sport. All of the exercises are illustrated with step by step photos. You may already be motivated by a specific goal. and with a totally transformed level of health and fitness. How to Use This Book This three volume series contains enough 28-day 4x7 program designs to keep you busy for several years. and each can be done as a separate and unique program. Each individual program presented in these e-books includes several levels of sophistication. and each program has an embedded video clip for each circuit so that you can see each one in motion. volume Three presents sport specific 4x7 program designs. you might flip through and choose programs to attempt at random. Regardless of the approach that you take. then there’s sure to be something here for you among the three available volumes. In response to one of the most common questions on the RMAX Forum. if you’re a lifer who is simply training for the sheer love of it. All of these 4x7 programs are of course based on the original 28-day design. You might choose to explore the material in this book in several ways. If so. we’re certain that you’ll come out the other end with a much firmer grasp of the magic behind the 4x7 method of periodization. or you might be interested in 4x7’s which employ certain types of exercises. This book also includes a specific Prasara yoga chain of compensatory movement. After all. you will be able to benefit from any of the programs. or you might even take the hardcore approach of working through each manual systematically and physically mastering each of these grueling programs over a number of years. in which case you could simply scan the table of contents for a program which is designed to meet that goal. we designed it that way… 13 .CHAPTER ONE Introduction Bodyweight Exercise Revolution InTRoDUCTIon Finally. But there’s no need to feel dwarfed by the material or to become a slave to your training! It’s your book — make it work for you. which was specifically designed to balance the demands of these programs.

He was constantly impressed by just how rapid his progress became when using the 4x7 method of cycling and compression. That hard work paid off. The series represents Coach Sonnon’s distillation of an awful lot of hours and years of training cycles by an awful lot of high caliber athletes. and he was even more impressed by the rate of adaptation that his body was capable of when he tapped into its natural rhythms. You’re probably champing at the bit by now to know just what’s so special about the 4x7 method. more energetic and vibrant individuals in a fraction of the time of conventional training programs. Each of the exercises. healthier. and the multi-month exploratory program that he crafted to test that is included in Volume Two of this e-book series. they discovered that it could be adapted to suit a limitless variety of needs and goals. “the magic in the mundane” is much closer to the truth. Coach Murdock never did reach that outer limit.Chapter One — The Theory Behind 4x7 The 4x7 program is the result of a unique distillation process. His experiments sought the outer limit of that adaptability. and the Faculty continues to push those frontiers to this day. Coach Murdock in particular sought to push the protocol to its outer limits. The subtitle of the original DVD series. The incredible results and the mystique that surrounds the program are such that you could be forgiven for imagining some strange new variety of esoteric alchemy involving late night conjuring sessions and Faustian bargains. a 28-day program which would produce better. But that was just the beginning. Selection 4x7 incorporates Circular Strength Training® (CST) exercises which have been carefully crafted to optimize your health and fitness. and we’ll examine each one in turn. The final product was Coach Sonnon’s original 4x7 series. What exactly is the ‘magic in the mundane’? There are several factors at play. Despite months of increasingly demanding programs. As Coach Sonnon’s RMAX Faculty continued to test this new training protocol. and more importantly 14 The 4 x 7 Wave CHAPTER ONE The Theory Behind 4 x 7 Bodyweight Exercise Revolution . and a great deal of time spent combing through their training journals to discover the unique thread that connected them all.

But each program was designed to train the entire body. You can rest assured that. while at other times the demands of the particular goal or protocol required development along more specific lines. and the specific Prasara chains which accompany each program were individually crafted to address any overcompensations which might come as a natural result of a specific program. and compensatory movements to balance your growth and to remove the parking brake from your output and mobility. comes from the perspective of the CST ‘health-first’ value hierarchy. your health and longevity will never be sacrificed for short term gain.CHAPTER ONE Bodyweight Exercise Revolution The Theory Behind 4 x 7 The TheoRy the combination of exercises. Sometimes we did. We haven’t always adhered to this specific formula in the programs that follow. In addition to the actual “work” days. though you’ll be pushing yourself to the limit. the specific exercise selection and their combinations have been determined to produce maximal results for the goals of those programs. Sequence The 4x7 circuits in the original DVD were organized in a specific proprietary manner to guarantee optimal results: • A pull towards the sky with the arms • A push away from the earth with the legs • A pull away from the earth with the body • A push away from the earth with the body This exercise sequence was chosen so that the entire body would be trained in all dimensions. this allows you to incorporate active recovery to promote rapid adaptation and injury-free progress. This is one of the greatest secrets behind the incredible rate of progress harnessed by the 4x7 method. 15 . Further. Cycling Four distinct yet integrated programs are cycled seven times to reach the total of 28 days. and also to ensure balanced development free of gross overcompensations so that this stand-alone program could form a complete fitness package.

CST’s 4x7 training methodology will put all of these unique factors to work for you in a seamless design which. What is a complex movement chain? Let’s take a simple example. The Fibonacci sequence was named after the mathematician Leonardo Fibonacci.We’ll talk more about each of the four types of program in Chapter Two when we delve into how to put 4x7 to work for you. A complex movement chain practiced as one movement produces a sum total training effect which is greater than that produced if the individual components were practiced for the same number of repetitions. here’s a brief explanation of the Fibonacci sequence and how and why it affects the way that we train. once you’ve completed a full 28-day program. Sophistication 4x7 incorporates a key principle of the CST system: the synergistic training effect. with smaller rest periods between training sessions. Tapping into this effect in combination with the unique 4x7 4-day cycle will allow you to progress more rapidly. you’ll find yourself structuring all of your training around. The Swipe is the seamless integration of the Forward Pendulum with the Clean to Order. It involves a continuous adding of the previous two numbers to get the next. the Clubbell Swipe. What is the Fibonacci sequence? For those of you with a burning desire to understand the theory behind this stuff. 16 The 4 x 7 Wave CHAPTER ONE The Theory Behind 4 x 7 Bodyweight Exercise Revolution . This incredible and somewhat mysterious natural tendency is the other big secret behind 4x7’s profound success. The 4x7 program incorporates movements which increase in complexity so that your gains compound as your movement abilities increase. Compression 4x7 takes advantage of the powerful tendency of our biochemistry to adapt to stress according to the Fibonacci sequence (more on that in a moment).

When they ignored it. It should be regarded as a tendency rather than a law. science has neither proved nor disproved it. the author’s underlying assumption is that our own rhythm resonates with the Fibonacci sequence.618 or 0. so far at least. This pattern relates to a natural phenomenon of sequence proportions of 1:1. in both macro and micro cycles. etc. 5. 2.618. 21. When they began to experiment proactively with this method of cycling. new frontiers of adaptability began to open up. Coach Sonnon and the RMAX Faculty were immediately struck by how consistently the patterns resonated with their own personal history. When they were tapping the tendency. and even stock market fluctuations and human development can be related to the Golden Mean. it will allow us to influence tapering to a specific time for peak performance. 34. the book outlines how to organize training to reflect the human organism’s natural tendency to wave rest and work. and usually on days which according to the template should have been scheduled for rest. shells. often referred to as the Golden Mean. This same tendency was reflected throughout their training logs. leaves.CHAPTER ONE Bodyweight Exercise Revolution The Theory Behind 4 x 7 The TheoRy in the following manner: 1. When examining the relationship between this magic number and the natural world. Its purpose is to present a model which will allow an athlete to “peak” on any given event day. 3. When they ignored it. As a proportion. it must be remembered that this is a pseudo scientific approach in that. Basically. peak performance was the result. If we can render that sequence in a program and synch that up with our body’s natural rhythm. 13. 8. It has been observed that such things as the structure of flowers. the Golden Mean was also tremendously influential in the literature on aesthetics which flourished at the time of the Renaissance. 17 . Based on their studies of the competitive and training history of a wealth of athletes. off days and even injuries happened… The application of the Fibonacci sequence and the Golden Ratio to athletics first came to our attention through a small out of print book called Consistent Winning by Robert Sandler and Dennis Lobstein. off days and even injury happened.

We highly recommend Coach Sonnon’s original equipment-based 4x7 DVD series. Once you’ve had that active rest day. You only begin to benefit from rest 3 days afterwards. light. You need to torque back in order to catapult ahead. To create a peak day. Now that you’ve got a primer on the theory. what do you need to know to get started? Move on to the next chapter. you must begin by planning a rest period. larger peak performance at the highest intensity day of all. The 4x7 program improves upon the basic template presented in Consistent Winning in several ways. If you’ve been around RMAX for a while. That combination of ingenuity and experience simply can’t be beat. to recap. 4x7 combines that waving intensity with the unique exercises. Think of it as a ratchet. Second. you’ll know that we’re never content to take an approach “as is”. Until you’ve been through the original program. moderate and high intensity days. which is composed of a series of seven 4-day micro cycles. The macro cycle is your 28 day program. you gradually ramp yourself up through sessions of increasing intensity levels until you experience your peak performance day — in the case of 4x7. and these culminate in a final. The Fibonacci wave allows you to plan active recovery so that you can avoid those occurrences. Each of these elements must be organized within each micro and macro cycle for optimal results. you haven’t grokked the 4x7 experience! 18 The 4 x 7 Wave CHAPTER ONE The Theory Behind 4 x 7 Bodyweight Exercise Revolution . low. where we’ll teach you how to approach each of the four days in the 4x7 cycle so that you can choose a program and take it to the mats. you experience peak performance on your high intensity days. Most people make the mistake of only organizing an active recovery day or cycle when they suffer and injury or if they overtrain. and sequencing which have made CST the most dynamic health and training system on the planet. which allows you to precisely gauge — and more importantly to regulate — your energy output and technical precision on the no. the final day of your 28-day program. So. moderate and heavy work. These smaller cycles culminate in a larger peak performance day at the end of your 28-day program.The Fibonacci waving of rest and work operates on the premise of variable intensity: active recovery. That’s the 4-day micro cycle. movement sophistication. it introduces the CST Intuitive Training Protocol. this always falls on the high intensity day. First.

CHAPTER ONE Bodyweight Exercise Revolution The Theory Behind 4 x 7 The TheoRy NOTES 19 .

Chapter Two — Balancing Work and Recovery The 4x7 format is all about balancing work and recovery in a precise fashion that taps into and harnesses your body’s natural rhythms. and you can then use this as a determinant factor in progressive resistance. because your output and your gains really do swell and ebb and finally come to a resounding crescendo at the end of the 28-days. The CST Intuitive Training Protocol allows you to develop the ability to differentiate form. Balancing Work And Recovery 20 The 4 x 7 Wave CHAPTER TWO Balancing Work and Recovery Bodyweight Exercise Revolution . and you create a very accurate gauge of your progress. and what an elite athlete considers low intensity might be beyond extreme for the average person. It’s the template that dominates your day to day work. Perhaps ‘orchestrating’ work and recovery might be the better image. Intuitive Training: Your Governor How much is ‘a lot’? How tough is ‘tough’? What might be considered a difficult session for a sedentary person would be a walk in the park for an elite athlete. exertion and discomfort subjectively. The Rosetta stone to unlocking your performance involves becoming intimately familiar with the CST Intuitive Training Protocol. the ‘4’ in 4x7 refers to that balancing. Whatever you want to call it. By learning to quantify the subjective you give yourself an immediate sense of where you stand. So just how do you determine “low” or “high” when it’s so subjective? You do this by journaling your training and by applying your tools. So how does it all come together? What exactly should you be doing on each of these four days? Before we go there we must first establish some definitions. because these will be key.

and to stop when you’ve tipped the balance into deteriorating form. until eventually you barely have to think about it. But your stamina. 10 being the worst pain you’ve ever experienced. and discomfort increases. • Rate of Perceived Technique (RPT): the subjective evaluation of your mechanical performance on a scale of 1 to 10. • Rate of Perceived Discomfort (RPD): the subjective evaluation of your pain level on a scale of 1 to 10. 10 being the hardest you’ve ever worked. and so on down the spiral. the potential for injury also increases. That takes a bit of diligence in the beginning. These are the three variables that you will rate after each training session: • Rate of Perceived exertion (RPe): the subjective evaluation of your effort on a scale of 1 to 10. As fatigue takes over. your technique begins to deteriorate. If your technique is high enough (greater than or equal to 8) and your discomfort is low enough (less than or equal to 3) you can hold even an exertion level of 10 for as long as your stamina. strength and endurance diminish as you start to hit the wall. high quality technique. you must first learn how to use it. strength and endurance allow. 21 . As fatigue takes over. your technique begins to deteriorate. As discomfort increases. Without that technique you no longer have the channel to safely harness the fluid forces of your effort. You’re playing a game of balancing between your output and what’s being lost as ‘leakage’ to poor technique. By journaling your training and by rating these three variables you will come to a better understanding of your body and you will calibrate your instrument.CHAPTER TWO Bodyweight Exercise Revolution Balancing Work and Recovery balanCIng In order to make this tool work for you. Your goal is to ride that edge of high output. The skill of rating your performance becomes more finely honed with each use. with 10 being the best possible form in that exercise. But you will have to think about it in the beginning.

Each of the four days in 4x7 includes specific guidelines that you should be aiming for with each of these variables. We have also precisely calculated exactly which variable to change. It’s a fundamental aspect of the Law of Conditioning: whatever you repeat you are making repeatable. and plug and play the program. You’ll use the CST Intu-Flow® system of joint mobility and longevity to accomplish this. speed.In addition to the potential. This is one of the keys to the rapid adaptation that you’ll experience with the 4x7 program. of injury. The ‘4’ in 4x7 No Intensity RPE: 1-2. it’s time to increase a variable: frequency. All you have to do is rate your performance in terms of the Intuitive Training Protocol. The greatest efficiency lies in knowing how to precisely gauge your form so that you stop before you begin to groove poor technique. As a general guideline. RPD: 3 or lower Your task on the No Intensity day is to incorporate active recovery to promote rapid adaptation and injury-free progress. Now. when it comes time to move on. density. when you can sustain an RPT of equal to or greater than 8. Decompressing and mobilizing each joint in the specific sequence presented in Intu-Flow® will ensure that they receive the nutrition and lubrication that is critical for healthy performance. intensity. We’ve taken care of the rest. and an RPE of equal to or greater than 6 over the course of 3 sessions. It will also ship out the toxins that result as waste products from exercise. and by how much. etc. RPT: 8 or higher. whether you want to or not. Your goal is to work slowly and smoothly through the movements. poor technique is also repeatable. When you reach the No Intensity day. simply do your regular Intu-Flow® practice at the level you are currently working with. even the likelihood. volume. Don’t skip it! 22 The 4 x 7 Wave CHAPTER TWO Balancing Work and Recovery Bodyweight Exercise Revolution . an RPD of less than or equal to 3. let’s take a look at how each day unfolds. complexity.

Our goal is to compensate for the work load of the Moderate and High intensity days and to release any accumulated tension. it is that very adaptation that you’re trying to elicit by placing the body under an exercise load in the first place. For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.CHAPTER TWO Bodyweight Exercise Revolution Balancing Work and Recovery balanCIng (Keeners can also use the Intu-Flow® program to prime their joints before engaging in the “work” phases of the Moderate and High intensity days. When you reach the Low Intensity day. (Keeners may also use that specific Prasara flow to warm down from the work sets of the Moderate and High intensity days. the myofascia hardens into thick. restoring the body to balance. Your body adapts to become more efficient at doing those tasks. chains of tension will eventually result — imbalances in your myofascial matrix where some muscles pull too tightly while others are too loose.) Click Here for your Custom Prasara Flow. leathery straps in order to maintain this imbalanced structure.) Click Here to download your basic Intu-Flow® session. In CST we use Prasara to locate these tight bands and to reprogram the motor function to delete this tension from the motor programs. so that optimal function is restored. RPT: 8 or higher. we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. We’ve designed a specific Prasara flow to compensate for the programs presented in this e-book. In fact. Over time. Anything that you repeat produces compensations in the body. 23 . if left unaddressed. whether that be an exercise program or sitting in a chair all day staring at a computer. The catch is that if you don’t address those compensations. For more in-depth exploration of Prasara Yoga.) Low Intensity RPE: 3-4. simply follow the directions for that program and work with that specific Prasara flow. RPD: 3 or lower Your task on the Low Intensity day is to use the Prasara yoga wing of CST and its specific compensatory movements to balance your growth and to remove the parking brake from your output and mobility.

this will be your peak performance day. RPT: 8 or higher. RPT: 8 or higher. duration. Just as you did on the Moderate day. 24 The 4 x 7 Wave CHAPTER TWO Balancing Work and Recovery Bodyweight Exercise Revolution . RPD: 3 or lower Now the work starts. simply follow the program guidelines regarding exercise selection. when you reach the High day simply follow the specific program guidelines regarding exercise selection.Moderate Intensity RPE: 5-7. and rest periods. On the Moderate Intensity day you’ll begin to ramp your body up according to the Fibonacci wave. and rest periods. Then take a long hot shower and bask in your success. working it hard and preparing it for the maximal effort you’ll exert for a peak performance on the High Intensity day. RPD: 3 or lower If you’ve been following the 4x7 format and if you’ve correctly regulated your energy output according to the specified Rating of Perceived Exertion for each day. and be sure to regulate your efforts so that you’re consistently hitting an RPE of 8 to 10. High Intensity RPE: 8-10. You’ve got a couple days of active recovery before you have to hit it again. duration. When you reach the Moderate day. and be sure to regulate your efforts so that you’re consistently hitting an RPE of 5 to 7.

CHAPTER TWO Bodyweight Exercise Revolution Balancing Work and Recovery balanCIng NOTES 25 .

The Moderate Intensity day of our 4 x 7 cycle will be devoted to the dedicated strength training portion of our program during the first phase of the program. we must drive our bodies into fat burning mode with a periodic kick start to our fat burning furnaces. Muscle is the most metabolically active tissue in the human body. These full-body circuits place several body weight resistance exercises in succession in order to heavily tax the anaerobic energy systems while at the same time continuing to develop/maintain lean muscle mass. we will be merging our strength and conditioning work into one unified master MRC circuit. must be coupled with high intensity anaerobic work designed to create a metabolic disturbance. 26 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Lean muscle gain. This mode of training has also been shown to simultaneously develop both the anaerobic and aerobic energy systems. Simultaneously. the more energy is used in the simple fact of being alive. or at least maintenance. The reverse is true of muscle gain. The circuit will be performed at varying intensities depending on the prescribed intensity of the day in the 4 x 7 intensity wave. We do this through intense interval training called Metabolic Resistance Circuits (MRC). So one of the goals of this program is to preserve or even increase lean body mass through hypertrophy (muscle gain). Muscle loss lowers metabolism and thus reduces our daily energy needs. The higher one’s metabolism.Fat Loss Fat Loss There are two essential ingredients in an effective fat loss exercise strategy. The High Intensity sessions of our 4 x 7 circuit will be composed of the MRC during the first phase of the program. As we move into the final phase of this 4 x 7 for Fat Loss program. Both of which are important indicators of high-performance and health.

use the following links: Fat Loss A • Fat Loss B • Fat Loss C 27 .CHAPTER THREE Bodyweight Exercise Revolution 16 Step Plan Fat Loss The following table gives an outline of the 7 cycles of 4 days which give the 4 x 7 protocol its name. we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. For more in-depth exploration of Prasara Yoga.) Click Here for your Custom Prasara Flow. For your bonus video clips of the circuits for the Fat Loss program. Intensity-> Moderate Strength high MRC — 3-5 min rest RPE = 8-10 MRC — 1-3 min rest RPE = 8-10 MRC — 30 sec rest RPE = 8-10 MRC — 15 sec rest RPE = 8-10 Hybrid — 1 min rest RPE = 8-10 Hybrid — 30 sec rest RPE = 8-10 Hybrid — 15 sec rest RPE = 8-10 no Intu-Flow® low Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow faT loss Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Strength Intu-Flow® Strength Intu-Flow® Strength Intu-Flow® Hybrid — 1 min rest RPE = 5-7 Hybrid — 30 sec rest RPE = 5-7 Hybrid — 15 sec rest RPE = 5-7 Intu-Flow® Intu-Flow® Intu-Flow® Click Here to download your basic Intu-Flow® session. For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.

completing one set of each exercise before returning to start again. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. Each exercise consists of 4 different levels of difficulty. such as those found in the RESET program. And 45 seconds falls pretty much in the middle of the accepted TUT to stimulate muscle growth. perform each exercise in a slow and deliberate manner for 45 seconds. You can increase difficulty level as you gain strength and coordination. The selected exercises are performed in a staggered manner. during rest periods. Exercise Hand Press x 45 seconds Level 1 Hands on box Level 2 Rocca Rest 60 sec Wheel / Table x 45 seconds Table Transition Reaching Arch Rest 60 sec 1-Legged Squat x 45 seconds per side Free leg in back (supported) Free leg in back (unsupported) Rest 60 sec Free leg in front (bent — use of heel assist optional) Reach & Touch Rotating Wheel Level 3 Feet on box Level 4 Supported HSPU Pistol 28 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . TUT is the main predictor of the outcome of strength training. Rather than counting repetitions. The goal is to achieve continuous Time Under Tension (TUT) during the full 45 seconds.Fat Loss Circuit A — Strength Moderate Intensity Day: Cycles 1 through 4 This strength circuit is designed to get maximum results in the most time-efficient format. Each exercise is separated by a 60 second rest period. Complete 4 Rounds of the following Super-Set of exercises. It is recommended to use recovery techniques.

Perform the following circuit for 5 rounds. While it continues to build the strength and density of our musculature. up to 36 in fact. Working this close to your edge. also stimulates the creation of a hormonal profile which will promote fat loss and muscle gain. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. without rest. more importantly this protocol places a heavy demand on our energy systems (both anaerobic and aerobic) in order to create what is known as the Excess Post-Exercise Oxygen Consumption effect (EPOC). This means you are incinerating calories for hours after training. elbows back) Rest Full Continuous Standard Tuck Split Tuck 29 . Each exercise consists of 4 different levels of difficulty. this means that we are placing such an intense metabolic demand on our system that it takes several hours.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Circuit B — Metabolic Resistance Circuit High Intensity Day: Cycles 1 through 4 The MRC places 4 bodyweight resistance exercises one right after the other. at high intensity. Exercise Quad Squat x 10 Spinal Rock x 10 Leg Swoop x 10/10 Jump Squat x 10 Level 1 Squat Standard Level 2 Hop Butterfly Level 3 Clap Pike Level 4 FGE partial Compression faT loss Lateral Quarter Prisoner (hands behind head. even if you are just lying inert. for the body to work its way back to homeostasis (a normal state). resting between rounds according to the appropriate rest periods prescribed in the master table above. Essentially.

In this Hybrid Routine. Above and beyond volume. by reducing the number of repetitions or by increasing the rest pause between repetitions. You can do this by decreasing the difficulty level of the exercise according to the choices offered. frequency and intensity.Fat Loss Circuit C — Hybrid Routine Moderate and High Intensity Days: Cycles 5 through 7 One of the signatures of the Circular Strength Training® System is Incremental Sophistication. Go through each of the 4 compound exercises without rest and then take the prescribed rest according to the master table. The Hybrid Routine is to be performed in much the same way as the Metabolic Resistance Circuit. you will need to adjust certain variables in order to respect the Rate of Perceived Exertion targets. complexity is an oft ignored but extremely powerful tool in our physical conditioning arsenal. exercise Quad Squat to Hand Press 1-legged Squat to Leg Swoop Spinal Rock to Crow Jump Squat to Wheel / Table level 1 Quad Squat / Hands on Box Press Foot in back / Lateral Swoop Basic / Forward rock to Crow entry position Basic / Rotating Table Top level 2 Quad Hop / Rocca Foot in Front / Quarter Swoop Butterfly / “Toe Crow” Basic / Reaching for Wheel Rest Since we will be using the same circuit for both the Moderate and High Intensity Days. Perform each compound exercise for 45 seconds before moving on to the next compound exercise. we take the exercises we have been grooving up until now and incorporate them into compound exercises which adds a new level of complexity to our program and requires new adaptation from the body. level 3 Clap Quad Hop / Feet on Box Press Foot in Front / Full Swoop Pike / Crow Prisoner / Reach & Touch Wheel level 4 FGE Drop / HSPU Pistol / Full Swoop Drop / Jump to Crow Prinsoner / Rotating Wheel 30 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution .

Stretch the spine long and slightly draw the belly towards the spine. Allow your lungs to passively fill as you return to the starting position. Lower for a count of four. Slowly lower the crown of the head to an imaginary line between your two hands on the box. Hands on box faT loss Start Middle Begin with hands on low box.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Strength Routine Exercises Hand Press Variations 1. End Pause one second with your crown between your hands and forcefully exhale and press away from the box. Ensure that shoulders are actively pulled away from ears. maintaining straight legs and a long spine. 31 . Ensure a straight line from feet to hips and from hips to hands.

Fat Loss Exercise Descriptions: Strength Routine Exercises Hand Press Variations (continued) 2. End Perform in the same manner as the previous level. 32 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . A good way to find proper distance is to start in a standard push-up position and pike the body by driving the butt towards the sky. Rocca Press Start Middle Set up similarly to the previous level. You may need to come further up on to your toes in order to maintain the tight piked position. You may need to come further up on to your toes in order to maintain the tight piked position. Perform in the same manner as the previous level. but with your hands on the floor.

CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Strength Routine Exercises Hand Press Variations (continued) 3. Feet on box faT loss Start Middle Set up in a piked position as in previous levels. thus creating more load for the exercise. End Perform in the same manner as the previous level. 33 . Having your mass placed more vertically over your hands will require much more force production. but with your feet elevated. Perform in the same manner as the previous level. You should be aligned with your hips much more directly over your hands here.

Supported Handstand Pushup* Start Middle With hands about one foot from a solid wall. *All previous versions of this exercise MUST be MASTERED before attempting this version.Fat Loss Exercise Descriptions: Strength Routine Exercises Hand Press Variations (continued) 4. Keep elbows tucked in to about 45° from the ears and keep shoulders pulled away from the ears. Exhale and stretch the spine long. 34 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Contract glutes and thighs and stretch toes to the sky. spring up into a handstand with your back to the wall and supported with your heels against the wall. Inhale as you slowly lower yourself until your hairline brushes the mat End Forcefully exhale and press yourself to the starting position.

Maintaining your planted hand firmly on the ground. End Bring your right hand off the ground and establish a three-point stance using your left hand. At the same time exhale. Table Transition faT loss Start Middle From your lowest squat.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Strength Routine Exercises Wheel / Table Variations 1. Keep your shoulder pulled down away from your ear. Exhale and create momentum with your free right hand to bring you back up into your low squat. 35 . The next repetition will begin to the left instead of right. reach around with your left hand to plant it on the ground as well. while maintaining good form (see Jump Squat section). contract your glutes and drive off mid-foot to send your hips towards the sky as high as possible. reach your right hand to the rear to form a three point stance between your two feet and that hand.

Reaching Arch Start Middle Begin this exercise similarly to the Table Transition. reaching it towards the ground. End Drive your hips to the sky by squeezing your glutes and driving off mid foot. At the same time.Fat Loss Exercise Descriptions: Strength Routine Exercises Wheel / Table Variations (continued) 2. so it points towards your head at the end of the reach. Your planted right hand should continue rotating to the inside. Allow your right hand to pivot back into a neutral planted position on the mat. Drop your hips towards the mat and bring your left hand back to the starting position. The subsequent repetition will start with the left hand planted. 36 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Exhale completely as you reach and create that arch with your body. bring your left hand up and over your head. but orient the fingers to point as far backwards as possible.

CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Strength Routine Exercises Wheel / Table Variations (continued) 3. End Perform as in previous exercise. 37 . but continue reaching until the left hand touches the mat above your head and to the left. Reach and Touch faT loss Start Middle Perform as in previous exercise Perform as in previous exercise.

Shift your hips down and towards your feet as you pivot your shoulders to the left and allow your planted left hand to pivot on the mat in a clockwise direction. Use your free right hand to create momentum to come back into your low squat. Rotating Wheel Start Middle Prepare as in the above versions. fingers also pointing back towards your head. Make contact to the mat with the fingers of your left hand and roll the hand flat. This will bring you back to the 3-point stance. Perform the next repetition by starting to your left. drive your hips to the sky and contract the glutes as you drive your left hand diagonally over your head. 38 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . End Transfer your weight to your left hand.Fat Loss Exercise Descriptions: Strength Routine Exercises Wheel / Table Variations (continued) 4. From the 3-point stance. Your planted right hand will rotate on the mat to point back towards your head. Make sure to allow all the air to be expelled from your lungs.

End Begin the movement by driving the hips towards the back wall. Drive off the ground through the heel and project the hips up and forward. Ensure that the knee tracks in a parallel line to the direction of the toes. The free leg shin stays parallel to the ground. The free leg is cocked to the back. Use only enough assistance from the supported arm to complete the rep in good form. 39 . then reach back and down with the hips to lower your center of gravity.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Strength Routine Exercises (continued) One-legged Squat Variations 1. Weight should remain between the heel and mid-foot. Free leg in back (supported) faT loss Start Middle Begin with weight balanced over right leg (foot can be turned out up to 15°). You can help yourself as needed with your supported hand. Exhale as you drive up. Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid foot of the planted leg. Keep your free shin parallel to the floor at all times. Keep the spine stretched long. using an active contraction of the glutes. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. Place your hand (on side of planted leg) on a chair or other solid object to help support yourself. Reach forward with the free hand to counter-balance this movement.

Keep the spine stretched long. Reach forward with the hands to counter-balance this movement. Find your balance on the area between the heel and mid foot of the plated leg. using an active contraction of the glutes. Ensure that the knee tracks in a parallel line to the direction of the toes. The free leg is cocked to the back.Fat Loss Exercise Descriptions: Strength Routine Exercises One-legged Squat Variations (continued) 2. Keep your free shin parallel to the floor at all times. then reach back and down with the hips to lower your center of gravity. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. The free leg shin stays parallel to the ground End Drive off the ground through the heel and project the hips up and forward. 40 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Weight should remain between the heel and mid-foot. Exhale as you drive up. Stretch the spine long from the crown of the head to the coccyx. Begin the movement by driving the hips towards the back wall. Free leg in back (unsupported) Start Middle Begin with weight balanced over right leg (foot can be turned out up to 15°).

using an active contraction of the glutes. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. Exhale as you drive up. Stretch the spine long from the crown of the head to the coccyx. Reach forward with the hands to counter-balance this movement. The free leg heel should continue to hover just above the ground. The free leg is out in front and comfortably bent with the heel slightly raised from the mat. End Drive off the ground through the heel and project the hips up and forward. Begin the movement by driving the hips towards the back wall. then reach back and down with the hips to lower your center of gravity. You can press your free front heel into the ground to assist the movement as needed.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Strength Routine Exercises One-legged Squat Variations (continued) 3. Ensure that the knee tracks in a parallel like to the direction of the toes. Weight should remain between the heel and mid-foot. Free leg in front (bent . Keep the spine stretched long. 41 .optional use of heel assist) faT loss Start Middle Begin with weight balanced over right leg (foot can be turned out up to 15°). Find your balance on the area between the heel and mid foot of the plated leg.

then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long.Fat Loss Exercise Descriptions: Strength Routine Exercises One-legged Squat Variations (continued) 4. Ensure that the knee tracks in a parallel like to the direction of the toes. forcefully exhale and drive your hips forward and up as you push through the ground with your heel / mid-foot. glutes clenched. Come to a fully locked out position. Stretch the spine long from the crown of the head to the coccyx. The free leg is out in front and locked straight. Begin the movement by driving the hips towards the back wall. to finish. Find your balance on the area between the heel and mid foot of the plated leg. 42 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . End When you get to the bottom of your functional range of motion (when your low back begins to round). Maintain good knee and back alignment as in the lowering portion of the movement. Pistol Squat Start Middle Begin with weight balanced over right leg (foot can be turned out up to 15°).

Your knees and elbows should be slightly splayed out (at about 45°). 43 . End Return to the start position. Stretch the spine long from crown to coccyx. Keep your back parallel to the floor and your spine stretched long. Ensure that you bring your butt back to heels and your nose stays aligned with your hands.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Squat Variations 1. Ensure that your spine stays long and that your back remains parallel to the floor. Press equally with all four limbs in order to drive away from the floor. lean forward until your back is parallel to the floor with your hands on the ground. Quad Squat faT loss Start Middle Begin in a kneeling position and bring your butt as close to your heels as possible. Keeping your butt there.

End Take the elasticity built up in through the bottom position. as forcing it will cause a deterioration of form. You will start from here in order to take advantage of the elastic energy accumulated as we sink into the middle position of the Quad Hop. 44 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Quad Hop Start Middle From the start position above. You will be able to increase the height of your jump. exhale and forcefully explode upwards equally with all four limbs. As you near the bottom. but keep the spine long and parallel to the ground. Keeping the spine stretched long and parallel to the ground. There should be no pause at the bottom of the movement. seek out a feeling of elasticity as you absorb your momentum with your muscle and connective tissue. Both hands and feet should leave the ground. but allow this to happen naturally.Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Squat Variations (continued) 2. drop your butt to your heels and your nose towards the floor. rise up to the middle position of the Quad Squat.

45 . End As you explode out of bottom position.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Squat Variations (continued) 3. capturing the elastic energy as in the standard Quad Hop. Again. bring your hands and feet together for a “clap” as you reach the apex of the hop. Quickly return hands and feet to their neutral position in order to once again absorb and redirect the energy into the next repetition. Quad Hop with clap faT loss Start Middle Prepare in the same way as for the standard Quad Hop variation. this portion is identical to the middle of the standard Quad Hop.

Your spine should be stretched long. using the alignment described in the previous versions of the exercise. allowing you to return to the low squat position. 46 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . But this time spring back up around that same pivot point. into a position to engage the ground on all fours. Tilt forward onto the balls of your feet and use the energy from that movement to make a very small hop which will allow you to pivot. Partial Frontal Ground Engagement (FGE) Start Middle Start from your lowest squat position with good form. like a falling cat. End Absorb the descent on all fours.Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Squat Variations (continued) 4. then exhale and forcefully spring back up. The pivot point will run from one side of your torso to the other at about the level of your lower ribcage. your arms reached forward and your low back neutral. your weight on your heels.

47 . contract your abs and round your back like a cradle rocker. As you reach your mid-back towards a point behind you. End Be sure to end the rocking motion at about the level of the shoulder blades in order to protect the neck. At the same time you will let yourself fall backward and rock along that rounded back one vertebra at a time as if along a string of pearls. Finish in a seated position as at the start. stretching the crown to the ceiling as you inhale. simultaneously exhale. Stretch the crown of your head towards the sky and inhale. Reverse the direction of the rock and perform a second exhale as you roll once again along the mat. Standard Spinal Rock faT loss Start Middle Begin in a seated position with your knees bent to about 90° in front of you.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises (continued) Spinal Rock Variations 1.

Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Spinal Rock Variations (continued) 2. As the roll reaches the shoulder blades. Butterfly Start Middle The start position for the Butterfly is very similar to the Standard version. From there fold back into a tuck. Hover for an instant in your “butterfly.” The trick to this position is “unfolding” the hips in one direction over your head and the knees in the other direction as they open. End As you perform the middle portion. exhale and roll back to your starting position. simultaneously drive the front of the hips to a point behind you as you open the legs back up into the knee splayed position you started in. but you will let your knees fall to the outside. This is what gives the movement its name. as it resembles a butterfly. according to the instructions form the Standard version. 48 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . fold your knees back into a tucked position by your chest.

your starting position is similar to the previous versions. End Tuck the knees into the chest as you roll through the middle portion. If you have the range of motion your feet will contact the ground. locked out. balanced on your shoulder blades. Pike faT loss Start Middle Again. Tuck your knees back in to your chest and rock back along the mat to the starting position. but this is not a necessary component of the exercise. Ensure a full emptying of the lungs. extension. stretch your spine long and inhale. Shoot for a comfortable position. As you get to the shoulder blades.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Spinal Rock Variations (continued) 3. As you reach the seated position of the start. extend the legs to project the feet above your head. Ensure a strong contraction of the abdominal muscles along with a final exhalation in order to round out the spine and allow you to contact the mat one vertebra at a time from the top to the bottom of the spine. except you will now extend the legs out straight in front. with your legs in full. 49 .

End Contract the abs. This will cause or allow for a slight inhale. you will begin seated with your legs stretched straight in front of you. Compression Start Middle Just as in the Pike. From there. Remain balanced on your shoulder blades and allow all the air in your lungs to be forced out through the compression from the movement. round the spine into a “rocker. project the hips towards a point above your head as you drive your feet towards the sky. Stretch the spine long and inhale.” tuck the knees into the chest and roll one vertebra at a time along the mat until you reach the shoulder blades. Once you de-compress.Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Spinal Rock Variations (continued) 4. effectively “unfolding” your body and finishing much like in a yoga Shoulder Stand. Drop your feet to either side of your head. 50 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . begin rolling back to the starting position as per previous versions of the exercise.

the knee aligned vertically with the foot. Simultaneously pivot on the ball of the right foot to once again face to the front. 51 . slipping your foot through the space between your arm and leg. End Bring your left knee towards your right elbow and then continue the movement towards the right. Shift your weight to your left hand and your right foot (although all four limbs remain in contact with the ground). Pull the free leg back through the space between the right arm and leg. Pivot to the right on your right ball of foot so that you can place the heel on the floor at the end of the movement. Once you have brought the free foot back to its original starting position.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises (continued) Leg Swoop Variations 1. tip forward until both outstretched hands contact the floor. Exhale as you settle in to that four point stance. Stretch the crown of the head in one direction and the coccyx in the other. transfer your weight so that you have equal pressure on all four limbs in preparation for repeating the movement to the other side. Pull the shoulders down away from the ears and lock the arms out by contracting the triceps slightly. Lateral Swoop faT loss Start Middle From your lowest squat. Extend the free leg as far to the side as possible and exhale as you settle in.

You will use that slight rebound in order to hop your back (right) foot off the ground while you simultaneously sweep your free (left leg) towards the back. End As you reach the end point of the Lateral Swoop. Note that the secret to success in this exercise is feeling out the natural points of absorption and explosion of elastic energy (bounciness). Exhale both on the rebound at the end of the lateral extension and as you land back down on your right foot with your left leg extended back.Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued) 2. Draw your left leg back up underneath you and get set in your four point stance to finish the repetition by going to the opposite side. 52 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . notice the natural storing of elastic energy as you settle into that position. Quarter Turn Start Middle Begin as in the Lateral Leg Swoop and then reach your left leg through to the right as described in the Middle portion of the Lateral version.

53 .CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued) 3. Full Swoop faT loss Start Middle Begin as in the Lateral Leg Swoop and then reach your left leg through to the right as described in the Middle portion of the Lateral version. As your sweeping leg approaches your left arm. Our objective is to sweep all the way through. As your free leg swings back into its original position. End Begin sweeping your free leg around as in previous versions. extended to the right. Do the same for the right hand. back to the right. place the right hand back on the ground and draw your free leg back in underneath you to prepare the completion of your repetition to the other side. Perform a slow and steady exhalation throughout the sweep of the leg. shift your weight to the right hand to allow you to quickly lift the left hand up and allow the passage of the leg.

End Begin sweeping your free leg around as in previous versions. Our objective is to sweep all the way through. place your right hand back on the ground and transfer your weight forward as you let your leg continue to swoop towards the back. shift your weight to the right hand to allow you to quickly lift the left hand up and allow the passage of the leg.Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued) 4. Hop over the swooping leg with your back planted leg and continue on with another repetition. Perform a slow and steady exhalation throughout the sweep of the leg. 54 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . extended to the right. Continuous Swoops Start Middle Begin as in the Lateral Leg Swoop and then reach your left leg through to the right as described in the Middle portion of the Lateral version. back to the right. As your sweeping leg approaches your left arm. As your free leg swings back into its original position. Do the same for the right hand.

Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back. From your bottom position in the squat. End As you begin to come down from the apex. forcefully exhale as you drive up from the ground with your legs. At the same time your hands will drive down and back. pushing through your heels first. creating a slight arch in the low back. Reach forward with your arms to counter balance the movement. landing as softly as possible before repeating. Trinity Jump Squat (standard) faT loss Start Middle Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx. 55 . and snap your hips up and forward. start sending the hips back again and prepare to absorb your downward momentum with the legs. Make as little noise as possible on landing. You should finish with your hips extended forward and your hands just behind your hips as you float at the apex of your jump.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises (continued) Jump Squat Variations 1.

Prisoner Jump Squat Start Middle Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx. creating a slight arch in the low back.Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations (continued) 2. landing as softly as possible before repeating. and snap your hips up and forward. 56 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Make as little noise as possible on landing. Your hands remain behind your head throughout. start sending the hips back again and prepare to absorb your downward momentum with the legs. Place both hands behind your head and draw the elbows backwards. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back. forcefully exhale as you drive up from the ground with your legs. End As you begin to come down from the apex. You should finish with your hips extended forward as you float at the apex of your jump. pushing through your heels first. From your bottom position in the squat.

As you begin to lift off the ground. 57 . Make as little noise as possible on landing. Prepare to absorb your downward momentum with the legs. Forcefully exhale as you drive first off your heels then through your mid-foot and forefoot while simultaneously projecting up and forward with the hips. Your arms should help you by driving upwards. Allow the arms to swing down to your sides. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back. End As you begin to drop. Tuck Jump faT loss Start Middle Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx. bring your knees up to your chest and ball up as compactly as possible as you come to the apex of your jump. unfold your body. landing as softly as possible before repeating. ready to help you explode upwards. creating a slight arch in the low back.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations (continued) 3.

your legs bent to about 90 degrees at the knees and your back knee almost touching the ground. Actively exhale and concentrate on driving through the mid-foot of the forward leg to propel yourself upwards. pull your knees into your chest and ball up as in the Tuck Jump. As you begin to lift off the ground. open back up into a split stance to the other side. Your spine should be stretched long. Split Tuck Jump Start Middle Adopt a split stance. 58 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution .Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations (continued) 4. ready to softly absorb your downward momentum. Simultaneously drive upwards with the arms. End As you begin to fall out of the apex. Find balance mid-foot on the forward leg and forefoot on the back leg (heel up).

CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Hybrid Routine Exercises Quad Squat to Hand Press variations 1. extend your legs. 59 . Lower your hips back down until your back is parallel with the ground. Box Press Transition Lower your head to a point on the box between your two hands then exhale and press back up. rise up on your toes and form a straight line from your hands to your hips. Keep your elbows tucked in towards the head to about 45° throughout. through your shoulders. After returning to the extended position. perform a Quad Squat according to the instructions give earlier. Flare your knees back out slightly and prepare for another repetition. Quad Squat / Hands on Box Press faT loss Quad Squat Transition With your hands on a low box (6-8 inches). Pull your shoulders away from your ears and tighten your core.

then extend your arms and your legs. 60 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Rocca Press Transition Lower your head to a point on the floor between your two hands then exhale and press back up. Keep your elbows tucked in towards the head to about 45° throughout.Fat Loss Exercise Descriptions: Hybrid Routine Exercises Quad Squat to Hand Press variations (continued) 2. Flare your knees back out slightly and prepare for another repetition. Absorb the momentum of the hop. Quad Hop / Rocca Press Quad Squat Transition Perform a Quad Hop as described earlier. Rise up on your toes and align your hands and hips in a straight line through your shoulders. Lower your hips back down until your back is parallel with the ground. Pull your shoulders away from your ears and tighten your core.

Hop the feet back off the box to the start position ready to repeat your Quad Hop.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Hybrid Routine Exercises Quad Squat to Hand Press variations (continued) 3. bringing your hips above your hands. Alternatively. Exhale on absorption. You can add a clap if desired to add difficulty. 61 . Perform a Quad Hop as described earlier. Once set on the box. Lateral Quad Hop / Feet on Box Press faT loss Lateral Quad Squat Transition Set up for a Quad Hop in front of a low box (6-24 inches). Feet on Box Press Transition Lower your head to a point on the mat between your hands. Create a bounce in order to initiate the subsequent repetition. Use the elastic energy from the landing to bounce the feet back and up onto the top of the box while keeping the hands on the ground. extend the arms to form a straight line between the crown of the head and the hips as you extend up onto your tiptoes. you can land and then walk your feet up to the box one at a time. exhale and press back up to a locked out arm position.

extend the right leg backwards and extend the arms so that biceps are vis à vis the ears. Exhale and press away from the mat to the handstand position. Perform the Quad Hop as indicated previously. Keep the core stiff and the thighs and glutes tight. Keep your elbows tucked to no more than a 45° flare. Quad Hop to Supported Hand Stand Push-Up Quad Squat Transition Set up for a Quad hop with your hands about 1 foot (30 cm) away from a solid wall. The tighter the lighter. Supported HSPU Transition Lower yourself until your hairline contacts the mat. Use the elastic energy from the drop from handstand to initiate the Quad Hop. Upon landing in a 4-point stance. Use your left leg to power your right leg up towards the wall to assume a supported handstand. Exhale while absorbing the descent both on returning to the ground and on finishing the hop.Fat Loss Exercise Descriptions: Hybrid Routine Exercises Quad Squat to Hand Press variations (continued) 4. Drop out of the handstand directly into the 4-point stance ready to perform the Quad Hop. 62 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution .

CHAPTER THREE Bodyweight Exercise Revolution

Fat Loss

Exercise Descriptions: Hybrid Routine Exercises
One-legged Squat to Leg Swoop Variations
1. Foot in Back / Lateral Swoop

Foot in Back Squat

Transition

faT loss

Perform a one-legged squat with the foot unsupported to the rear as per previous instructions. We’ll use the right leg free for the purposes of this example.

When you get to the bottom of your squat, tip forward onto your hands so that you are supported by both hands and your left foot. Begin bringing your right knee towards your left hand. Slip your right foot through the space between your left arm and leg.

Lateral Swoop

Transition

Extend your right leg fully to the left side, keeping your hands in contact with the floor. Pivot your left foot (on the ball of foot) to face the direction of your outstretched leg then bring your heel down in contact with the ground. This ensures the knee stays in alignment over the foot.

Draw your foot back in through the “hole” and towards the rear as you push off your hands to bring your weight back over the heel of the left foot. Look forward and stretch your spine long before exhaling and pressing off the heel to rise back to the starting position.

63

Fat Loss

Exercise Descriptions: Hybrid Routine Exercises
One-legged Squat to Leg Swoop Variations (continued)
2. Foot in Front / Quarter Swoop

Foot in Front / Quarter Squat

Transition

Perform a one-legged squat with the foot in front as per previous instructions. We’ll use the right leg free for the purposes of this example.

When you get to the bottom of your squat, tip forward onto your hands so that you are supported by both hands and your left foot. At the same time, allow your right leg to move to the left and extend it all the way out to the side. Slip your right foot through the space between your left arm and leg.

Quarter Swoop

Transition

This time, as you extend your foot laterally as described above, notice the buoyancy created by settling into the end of the movement. Use this stored elastic energy to swoop your right leg straight to the back, hopping over it with your left foot.

Draw your foot back in underneath you as you push off your hands to bring your weight back over the heel of the left foot. Look forward and stretch your spine long before exhaling and pressing off the heel to rise back to the starting position.

64

The 4 x 7 Wave

CHAPTER THREE Bodyweight Exercise Revolution

CHAPTER THREE Bodyweight Exercise Revolution

Fat Loss

Exercise Descriptions: Hybrid Routine Exercises
One-legged Squat to Leg Swoop Variations (continued)
3. Foot in Front / Three quarter Swoop

Foot in Front Squat

Transition

faT loss

Perform the one-legged squat with free foot in front as described earlier. We will use the right leg free for this example.

When you get to the bottom position of the squat, tip towards your right hand while you simultaneously begin swooping the right leg towards the left and stretching it out to full extension. When the leg passes the line of the left arm, place the left hand down onto the mat.

3⁄4 Swoop

Transition

Continue swooping the leg through to the back, hop over the swooping foot with your left leg. Maintain a locked out position at the knee of the swooping leg until it moves through the back and begins to swing forward again. At that point, allow it to bend as it comes around.

As the leg approaches the front, shift your weight backwards so that you tip back onto your left foot with your right leg bent in front of you, ready to complete the squat. Exhale forcefully and press off the ground to come back to start position. You can use the heel of the bent free leg to assist.

65

Exhale forcefully and press off the ground to come back to start position.Fat Loss Exercise Descriptions: Hybrid Routine Exercises One-legged Squat to Leg Swoop Variations (continued) 4. Full Swoop Transition Continue swooping the leg through to the back. As the leg approaches the front. 66 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . hop over the swooping foot with your left leg. ready to complete the pistol. When the leg passes the line of the left arm. tip towards your right hand while you simultaneously begin swooping the right leg towards the left. Maintain a locked out position at the knee of the swooping leg. When you get to the bottom position of the pistol. shift your weight backwards so that you tip back onto your left foot with your right leg stretched out in front of you. according to previous instructions. We’ll use right leg forward for the example. place the left hand down onto the mat. Pistol / Full Swoop Pistol Transition Perform your pistol normally.

This will round your back out like a “rocker.” 67 . Rock your weight back off your palms and onto mid-foot in a low squat. From there. Begin to tip backwards and simultaneously tuck your tailbone under. tuck the feet in a close to the butt as possible. Crow Entry Transition From the 4-point stance. and continue the momentum forward to rock onto your feet. reach your mid back towards the back wall. Find a comfortable position. As you start to rock up onto the feet. continue tipping forward until both hands are planted on the ground. nuzzle your inner things onto the triceps of your bent arms. Instead of stopping at a seated position. Hold that for a few seconds. Basic Spinal Rock to Crow Pose Entry Position Fat Loss Exercise Descriptions: Hybrid Routine Exercises faT loss Basic SR Transition Perform the basic Spinal Rock as described on page 47.CHAPTER THREE Bodyweight Exercise Revolution (continued) Spinal Rock to Crow Variations 1. forming a 4-point stance. project the chest forward and inhale in order to come to a balanced low squat position. exhale and then start to transfer as much weight as possible to the palms of your hands through your thigh/triceps interface. contract your abs and forcefully exhale.

Find a comfortable position.” 68 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Hold that for a few seconds. exhale and then rise up onto your toes. As you start to rock up onto the feet. This will round your back out like a “rocker. reach your mid back towards the back wall. “Toe Crow” Transition From the 4-point stance. Instead of stopping at a seated position. nuzzle your inner things onto the triceps of your bent arms. transferring weight onto your palms through your thigh/ triceps interface. continue tipping forward until both hands are planted on the ground. tuck the feet in a close to the butt as possible. Butterfly to “Toe Crow” Position Butterfly Transition Perform the Butterfly Spinal Rock as described on page 48. contract your abs and forcefully exhale.Fat Loss Exercise Descriptions: Hybrid Routine Exercises Spinal Rock to Crow Variations (continued) 2. Come down off your toes and find mid-foot balance in a low squat. and continue the momentum forward to rock onto your feet. project the chest forward and inhale in order to come to a balanced low squat position. forming a 4-point stance. Begin to tip backwards and simultaneously tuck your tailbone under. From there.

Begin to tip backwards and simultaneously tuck your tailbone under. continue tipping forward until both hands are planted on the ground.” 69 . Crow Pose Transition From the 4-point stance. forming a 4-point stance. Let your toes come back to the mat and find mid-foot balance in a low squat. Find a comfortable position. exhale and shift your weight onto your palms until your toes leave the ground. Pike to Crow Pose faT loss Pike Transition Perform the Pike as described on page 49.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Hybrid Routine Exercises Spinal Rock to Crow Variations (continued) 3. contract your abs and forcefully exhale. and continue the momentum forward to rock onto your feet. Balance there for a few seconds. Instead of stopping at a seated position. tuck the feet in as close to the butt as possible. reach your mid back towards the back wall. From there. This will round your back out like a “rocker. As you start to rock up onto the feet. project the chest forward and inhale in order to come to a balanced low squat position. nuzzle your inner things onto the triceps of your bent arms.

Instead of stopping at a seated position. reach your mid back towards the back wall. project the chest forward and inhale in order to come to a balanced low squat position.Fat Loss Exercise Descriptions: Hybrid Routine Exercises Spinal Rock to Crow Variations (continued) 4. Bounce off your triceps and thrust your feet backwards to come into a 4-point stance. continue forward momentum and perform a gentle leap onto the hands. This may take some practice to develop the timing and the balance. Rock back and find midfoot balance in a low squat. As you start to rock up onto the feet. just rock back up into Crow. Compression Drop Spinal Rock to Crow Jump Compression SR Transition Perform the Compression Drop as described on page 50. If the toes touch down. Begin to tip backwards and simultaneously tuck your tailbone under. do not worry. The hands land first and then the thighs come to settle on the triceps of the bent arms. Crow Jump Transition From the low squat. This will round your back out like a “rocker. and continue the momentum forward to rock onto your feet. contract your abs and forcefully exhale.” 70 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . tuck the feet in as close to the butt as possible.

fingers pointing away from you. Table Transition Transition Perform the Table Transition as described earlier. alternating between sides each time. Perform your next Table Transition to the left. Use the momentum generated using your right arm to bring yourself back into a low squat.CHAPTER THREE Bodyweight Exercise Revolution (continued) Jump Squat to Wheel / Table 1. From your low squat. continue absorbing the momentum of the jump until you come to rest in your lowest comfortable squat with good technique. reach the right hand back and put it on the floor behind you. ready for the next jump. make sure you keep the shoulders pulled down away from your ears and that you contract the glutes forcefully to drive the hips to the sky. Trinity Jump Squat to Table Transitions Fat Loss Exercise Descriptions: Hybrid Routine Exercises faT loss Trinity Jump Transition Perform the Trinity Jump as described earlier. Your weight should be equal on all three points (two feet & one hand). We’ll start towards the right in this example. Finish the Table Transition in a three-point stance with your left hand planted. 71 . But when you land. As before.

But when you land. Perform your next Reaching Arch to the left. Trinity Jump Squat to Reaching Arch Trinity Jump Transition Perform the Trinity Jump as described earlier. Your weight should be equal on all three points (two feet & one hand). From your low squat. ready for the next jump. This will bring you back into a low squat. Reaching Arch Transition Perform the reaching arch as described earlier. continue absorbing the momentum of the jump until you come to rest in your lowest comfortable squat with good technique. as described earlier. fingers pointing away from you. reach the right hand back and put it on the floor behind you. We’ll start towards the right in this example. Exhale completely as you reach. Come back out of the reaching arch to the same side.Fat Loss Exercise Descriptions: Hybrid Routine Exercises Jump Squat to Wheel / Table (continued) 2. A strong contraction of the glutes is a key to success in this exercise. alternating between sides each time. 72 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution .

Reach and Touch Transition Perform the Reach and Touch as described earlier. Come back out of the Reach and Touch to the same side.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Hybrid Routine Exercises Jump Squat to Wheel / Table (continued) 3. We’ll start towards the right in this example. But when you land. Your weight should be equal on all three points (two feet & one hand). This will bring you back into a low squat. Prisoner Jump Squat to Reach and Touch Wheel faT loss Prisoner Jump Transition Perform the Prisoner Jump as described earlier. reach the right hand back and put it on the floor behind you. A strong contraction of the glutes is a key to success in this exercise. ready for the next jump. 73 . continue absorbing the momentum of the jump until you come to rest in your lowest comfortable squat with good technique. alternating between sides each time. as described earlier. The rotation of the planted hand towards the inside to point back down at the head will also be key. Exhale completely as you reach. fingers pointing away from you. Perform your next Reaching Arch to the left. From your low squat.

Perform your next Reaching Arch to the left. ready for the next jump. From your low squat. Exhale completely as you reach across to plant the left hand. See earlier description for more detail. 74 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Transfer your weight to the left hand and rotate out of the Wheel to the left. fingers pointing away from you. alternating between sides each time. Rotating Wheel Transition Perform the Rotating Wheel Transition as described earlier. The rotation of the planted hand towards the inside to point back down at the head will also be key. Your weight should be equal on all three points (two feet & one hand). But when you land. This will bring you back into a low squat. We’ll start towards the right in this example.Fat Loss Exercise Descriptions: Hybrid Routine Exercises Jump Squat to Wheel / Table (continued) 4. reach the right hand back and put it on the floor behind you. continue absorbing the momentum of the jump until you come to rest in your lowest comfortable squat with good technique. A strong contraction of the glutes is a key to success in this exercise. Prisoner Jump Squat to Rotating Wheel Transition Prisoner Squat Transition Perform the Prisoner Jump as described earlier.

CHAPTER THREE Bodyweight Exercise Revolution Fat Loss NOTES faT loss 75 .

In many cases. When approaching any training goal. In our case. Antagonistic movements are considered those that involve muscles that work in opposite 76 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution . These exercises will often be organized to place “antagonistic” movements opposite each other. Although physique falls last on our hierarchy. TUT is the time the muscle spends working under mechanical load. Hypertrophy is indeed a valid pursuit. these exercises will be arranged in something called supersets. it is important to carefully choose the parameters which most appropriately target that goal. However. This just means that we will not be performing the same exercise for several sets consecutively. At the top of the list is health. Supersets allow us to do more work in less time… We will also be using what are known as compound exercises. it is still an integral part of the equation. one may wonder what it is doing in a resource devoted to the application of the CST System’s 4 x 7 protocol. function and attributes until finally we arrive at physique. but we will be alternating between two or more exercises for the duration of a superset. From health we descend the ladder through mobility. we need to aim for somewhere between 30 to 70 seconds. there is absolutely no contradiction. It is generally accepted that for hypertrophy. Since hypertrophy (muscle gain) for its own sake is clearly a physique related goal. but our approach to muscle gain will be skewed to reflect all the preceding elements. This approach is often referred to as Functional Hypertrophy even though it actually embraces the entire hierarchy. we will be using a principle called Time Under Tension (TUT). These are movements that recruit the most amount of muscle per repetition due to the fact that they target as much of the body as possible through very functional movement.Hypertrophy The Circular Strength Training® System employs a very clear hierarchy of priorities.

Tempo will be an important variable in our hypertrophy program. the action of rising from a squatted to a standing position would be the concentric portion. the eccentric portion would be going from a standing towards a squatting position. This is because you can adequately rest the muscles involved in one movement pattern even while engaging another. Therefore. improving efficiency. Therefore. So instead of resting for three minutes. tempo refers to the time you take to do various portions of the exercise. • Concentric Portion: A concentric contraction is the overcoming or rising portion of a repetition. In our same example.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy patterns. you can download this metronome (right click and save to disk) and either burn it onto a CD or play it directly from your computer. for example. As it relates to the execution of an exercise. So. in a Trinity Squat (or bodyweight squat). In order to understand this principle. we may do a quadriceps dominant movement paired with a hip dominant movement in one superset. • Isometric Portion(s): An isometric contraction is any sustained period in which you hold the same position. we can rest for one minute. alternating back and forth between the two. we are performing an isometric hold or an isometric contraction in that position. Use it to ensure that you are applying all the tempo instructions to the letter. Supersets also allow us to do more work in less time. 77 . All of the protocols described in this program will use specific tempo instructions. it has been shown that most people grossly misjudge their tempo. An example of this is push / pull. it is essential to understand the anatomy of a repetition: • Eccentric Portion: An eccentric contraction is the yielding or lowering portion of a repetition. However. do a set of antagonistic movement and then rest another minute before returning to the original exercise. if we pause at the bottom of our squat. To help with this.

78 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution .Intensity-> Moderate Super-Slow Eccentric Eccentric/Isometric Contrast Super-Slow Eccentric Eccentric/Isometric Contrast Super-Slow Eccentric Eccentric/Isometric Contrast Super-Slow Eccentric Eccentric/Isometric Contrast Super-Slow Eccentric Eccentric/Isometric Contrast Super-Slow Eccentric Eccentric/Isometric Contrast Super-Slow Eccentric Eccentric/Isometric Contrast high Drop Sets Max Duration Isometrics Drop Sets Max Duration Isometrics Drop Sets Max Duration Isometrics Drop Sets Max Duration Isometrics Drop Sets Max Duration Isometrics Drop Sets Max Duration Isometrics Drop Sets Max Duration Isometrics no Intu-Flow® low Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Intu-Flow® Intu-Flow® Intu-Flow® Intu-Flow® Intu-Flow® Intu-Flow® Click Here to download your basic Intu-Flow® session. For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD. we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. For more in-depth exploration of Prasara Yoga. use the following links: Hypertrophy A • Hypertrophy B Circuit A — Moderate Intensity Hypertrophy In our Moderate Intensity Hypertrophy sessions we will be borrowing and adapting a couple of principles that we were first introduced to by Canadian strength coach Christian Thibaudeau in his book.) Click Here for your Custom Prasara Flow. Theory and Application of Modern Strength and Power Methods. For your bonus video clips of the circuits for the Hypertrophy program.

In Superslow Eccentrics. Exercise Level 1 Level 2 Level 3 hyPeRTRoPhy SuperSlow Eccentric — Number 1 Quad Squat Lower the weight slowly to a count of 15 seconds Rest 60 Seconds SuperSlow Eccentric — Number 2 Trinity Squat Lower the weight slowly to a count of 15 seconds Rest 60 Seconds and return to Max Duration Isometrics 1 Exercise Level 1 Level 2 Level 3 Eccentric / Isometric Contrast — Number 1 Inverted Hand Press Three 5 second holds Hands on Box Rocca Feet on Box Rest 60 Seconds Eccentric / Isometric Contrast— Number 2 1-legged SLDL Arms to Side Three 5 second holds Arms Overhead Standing Bow Rest 60 Seconds and return to Eccentric / Isometric Contrast 1 79 . The next method we will be using is the Eccentric/Isometric Contrast. we will be taking a full 15 seconds during the yielding phase and then we will explode through the concentric or overcoming phase of the repetition. For each exercise. We will do between 3 and 5 repetitions. where we will be lowering slowly and stopping in three positions along the way for an isometric hold of 5 seconds in each position. thus placing us at around 45 seconds of Time Under Tension (TUT).CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution The first of these methods is the SuperSlow Eccentric. putting us within our 30-70 second hypertrophy range of TUT. The concentric / overcoming portion should be done to a count of about one second. we will be performing 3 repetitions per set in this manner. Our focus will be on the eccentric phase. well within our hypertrophy range.

With this approach. Since we are using our body weight as resistance for our Drop Set method. So we will do as many reps with perfect form as we can on the first exercise then. we will be performing two exercises in Superset fashion in order to allow appropriate rest without lengthening the duration of the training session. etc. in this session you will be taking that to the next level. Again. holding each for the prescribed amount of time. without rest. instead of reducing the weight to adjust the load we will be moving to a new exercise which adds the use of different muscles to allow us to continue working. then drop the weight again. Since the Drop Set will fully fatigue the muscles in question. This method involves isometric (static) holds of anywhere from 30 to 60 seconds. Our Drop Sets will be arranged in a Superset formula. move on to the second and then the third. using Supersets will give us more time for recovery between sets without adding excessive downtime to the session. Each exercise will be made up of holds in three separate positions.Session B — High Intensity Hypertrophy Although you were likely “feeling the burn” during your Moderate Intensity Hypertrophy session. The other method we will be using in this section of the program is Max Duration Isometrics. 80 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution . alternating between one group of movements and another. Each Drop Set will include 3 exercises without any rest between them. also borrowed and adapted from Christian Thibaudeau. Our main training method in this session will be a modification on the idea of a Drop Set in conventional weight training. you perform as many repetitions as possible at a given weight and then you reduce the load and continue on with as many repetitions as possible at that lower weight.

There is no rest between exercises in the Drop Set. Perform the following sequence of Max Duration Isometrics for two Rounds (twice through the entire sequence). Level 1 Level 2 Level 3 Max Duration Isometrics — Number 1 Toe support Bent Extended Crow Right Toe support Bent Extended Crow Left Toe support Crow Knees to armpits Crow Full Rest 60 Seconds Max Duration Isometrics — Number 2 Knees Toes n/a Superman Stretch Knees Toes n/a Superman Bent Knees Toes n/a Superman Plank Rest 60 Seconds and return to Max Duration Isometrics 1 Exercise 81 . Exercise Push-up Ellipse Screwing Press Level 1 Level 2 Drop Set Number 1 Knees Toes Knees Four Point Knees Four Point Level 3 Feet Elevated Four Point Extended Four Point Extended Rest 60 Seconds Drop Set Number 2 Leg Behind Leg in Front Pistol 1-legged Squat* n/a n/a Assisted 1-L Squat* n/a n/a n/a n/a Trinity Squat Rest 60 Seconds and return to Drop Set 1 or move on to Max Duration Isometrics *1-legged Exercises — do maximum repetitions on one leg before completing the exercise on the opposite leg.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Perform the following sequence of Drop Sets twice through (two sets). You are spending 30 seconds in each of the three positions for each exercise.

Your knees and elbows should be slightly splayed out (at about 45°).Exercise Descriptions: Super Slow Eccentrics Quad Squat Start Middle Begin in a kneeling position and bring your butt as close to your heels as possible. Stretch the spine long from crown to coccyx. Ensure that your spine stays long and that your back remains parallel to the floor. Keeping your butt there. Take a full 15 seconds to descend. Press equally with all four limbs in order to drive away from the floor. End Star Return to the start position. Keep your back parallel to the floor and your spine stretched long. lean forward until your back is parallel to the floor with your hands on the ground. Ensure that you bring your butt back to heels and your nose stays aligned with your hands. 82 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution .

Your balance may transfer slightly towards the heels.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Super Slow Eccentrics (continued) Trinity Squat Start Middle Stand tall. Tightly clench your butt muscles as you reach the top of the movement. Take a full 15 seconds for this portion of the exercise. Sta Drive your butt back and begin to lower yourself. Stop your descent when you begin to lose that arch. stretching the top of the head towards the sky. Create a small arch in your low back by tilting your pelvis as if you were trying to roll your butt slightly towards the back of your head. Reach your hands forward to counter balance. Find your mid-foot balance. Finish with your entire body stalk straight like a soldier. End Think of driving your hips forward and up by driving off heels to mid-foot. Maintain a long spine and a slight arch in the low back. Keep your spine stretched long throughout the rising movement. 83 .

Allow your lungs to passively fill as you return to the starting position. Stop in three separate positions for a hold of 5 seconds each. 84 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution .Exercise Descriptions: Eccentric / Isometric Contrast Inverted Hand Press 1. Ensure a straight line from feet to hips and from hips to hands. Lower under control. Slowly lower the crown of the head to an imaginary line between your two hands on the box. maintaining straight legs and a long spine. Stretch the spine long and slightly draw the belly towards the spine. End Pause one second with your crown between your hands and forcefully exhale and press away from the box. Ensure that shoulders are actively pulled away from ears. Hands on box Start Middle Begin with hands on low box.

End Perform in the same manner as the previous level. but with your hands on the floor.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Eccentric / Isometric Contrast (continued) Inverted Hand Press (continued) 2. You may need to come further up on to your toes in order to maintain the tight piked position. A good way to find proper distance is to start in a standard push-up position and pike the body by driving the butt towards the sky. 85 . Perform in the same manner as the previous level. You may need to come further up on to your toes in order to maintain the tight piked position. Rocca Press Start Middle Set up similarly to the previous level.

thus creating more load for the exercise. but with your feet elevated. You should be aligned with your hips much more directly over your hands here. End Perform in the same manner as the previous level. Having your mass placed more vertically over your hands will require much more force production. Perform in the same manner as the previous level. Feet on box Start Middle Set up in a piked position as in previous levels. 86 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution .Exercise Descriptions: Eccentric / Isometric Contrast (continued) Inverted Hand Press (continued) 3.

The other leg is slightly behind and you are looking for a straight line from the head all the way down to the heel of that free leg. Maintaining the straight line from head to heel. Your head will go down and your free foot up. this will have you leaning slightly forward. The end position of this movement is just before you reach the end of your current mobility. actively contract the gluteal muscles of your planted leg. Keep a soft bend in the knee of the Action leg. Arms to Side & Arms Overhead Start Middle Get balanced on the mid-foot of your planted “Action” leg. Ensure to maintain all the technical points already mentioned. bent at the hip of the Action leg. The movement should be smooth and controlled Arms Overhead Start Middle End 87 . Your arms should be out to the side for balance or projected straight overhead so that you are aligned from hands to free foot. begin to slowly flex at the hip of the Action leg. End To return to the starting position. Keep the hips square to the floor as you descend and maintain balance between mid-foot and heel. you break your head to heel alignment or you let your hip turn out and up.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Eccentric / Isometric Contrast (continued) 1-Legged Straight Legged Deadlift 1 & 2.

Bend your “Free” leg back at the knee so you can grab the foot with the same side hand. exhale and press into your hand. Begin tilting the head forward and down and the knee backwards and up. Maintain your grip on your Free leg and prepare for the next repetition. Put your opposite hand out in front of you for balance. Using the top of your foot. Standing Bow Start Middle Get balanced on the mid-foot of your planted “Support” leg. flex your glutes on the side of the support leg to drive yourself back up into a vertical position. 88 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution .Exercise Descriptions: Eccentric / Isometric Contrast (continued) 1-Legged Straight Legged Deadlift (continued) 3. Ensure to leave yourself room to accomplish your three isometric holds. This will create an extension at the hips and back. Make sure you keep your hips square to the floor. each time moving the head further down and pressing more vigorously into the hand End Keeping the hips square and staying balanced on the Support leg.

Forcefully exhale and press through you hands to drive back to starting position. you can change the lower body “fixed point. Slowly lower your chest to about one inch shy of the ground. just outside shoulder width. Draw your belly button slightly in towards your spine and keep the glutes contracted in order to keep your core tight. Pull your shoulders down away from your ears. Elbows should point back at about °45 from the body.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Drop Sets Push-up Start Middle Get yourself set with your arms extended and palms on the floor. Keep the shoulders pulled down away form the ears throughout the movement. From there you can progress to the classic push-up position from the toes and even to a position with the feet elevated which is more difficult again. End Adjusting Level of Difficulty: To adjust difficulty level for this exercise. Maintain your body alignment and your shoulder pack throughout. Stretch the spine long and slightly contract the glutes and abs in order to get a straight line from the top of the head all the way down to the feet (or knees).” The easiest level is to start from the knees on the floor. Push Up Easiest Push Up Hardest 89 . maintaining a straight line from head to feet (knees).

Continue sliding forwards until your chest goes past your hands. Angle your elbows back at about 45° to the body and your knees forward at about 45°. With butt to heels. Hard Harder Hardest 90 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution . Raise the back towards the sky and then forwards over your hands.Exercise Descriptions: Drop Sets (continued) Ellipse Start Middle Select starting position (see below for options). just grazing the surface. You can start from the knees. End Hover backwards along the mat. the toes or from an extended position on the toes as pictured below. You can adjust difficulty by how far past your hands you continue to travel. Adjusting Level of Difficulty: Adjust the basic starting position in order to add difficulty to this movement. This is generally accompanied by an inhalation. stretch the spine long. until you come back to the starting position. Then swoop your chest down towards the mat and exhale.

Make sure your shoulders stay pulled down away from your ears throughout the movement. Adjusting Level of Difficulty: The Hardest version of this exercise starts from the classic Push-up position (legs stretched out behind).CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Drop Sets (continued) Screwing Press Start Middle Stretch the spine long and pull the shoulders down away from the ears. but no further. Either from the knees or from the toes (refer to Ellipse variations) stretch the right let back and bring your right shoulder to your right hand by tucking your elbow in to your ribs Roll sideways until your shoulder muscle is pressed against the mat. End Exhale forcefully as you unfurl and press into the ground with your right palm heel to come back to the start position. This eliminates the need to stretch the leg out behind you as you roll towards your shoulder. Screw Press Level 2 Screw Press Level 3 91 .

Use this stored elastic energy to swoop your right leg straight to the back. Draw your foot back in underneath you as you push off your hands to bring your weight back over the heel of the left foot. notice the buoyancy created by settling into the end of the movement. allow your right leg to move to the left and extend it all the way out to the side. tip forward onto your hands so that you are supported by both hands and your left foot. 92 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution . hopping over it with your left foot. Look forward and stretch your spine long before exhaling and pressing off the heel to rise back to the starting position. Foot in Front / Quarter Swoop Foot in Front / Quarter Squat Transition Perform a one-legged squat with the foot in front as per previous instructions. At the same time. When you get to the bottom of your squat. Slip your right foot through the space between your left arm and leg. Quarter Swoop Transition This time. as you extend your foot laterally as described above.Exercise Descriptions: Drop Sets (continued) One-legged Squat to Leg Swoop Variations* 1. We’ll use the right leg free for the purposes of this example. *Perform maximum repetitions on one leg before finishing the exercise by doing maximum reps with the second leg.

We will use the right leg free for this example. As the leg approaches the front. You can use the heel of the bent free leg to assist. place the left hand down onto the mat. hop over the swooping foot with your left leg. shift your weight backwards so that you tip back onto your left foot with your right leg bent in front of you. At that point. When you get to the bottom position of the squat. Foot in Front / Three quarter Swoop Foot in Front Squat Transition Perform the one-legged squat with free foot in front as described earlier. When the leg passes the line of the left arm. *Perform maximum repetitions on one leg before finishing the exercise by doing maximum reps with the second leg. ready to complete the squat. 3⁄4 Swoop Transition Continue swooping the leg through to the back. 93 . Maintain a locked out position at the knee of the swooping leg until it moves through the back and begins to swing forward again. Exhale forcefully and press off the ground to come back to start position.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Drop Sets (continued) One-legged Squat to Leg Swoop Variations (continued)* 2. allow it to bend as it comes around. tip towards your right hand while you simultaneously begin swooping the right leg towards the left and stretching it out to full extension.

Exercise Descriptions: Drop Sets (continued) One-legged Squat to Leg Swoop Variations (continued)* 3. Full Swoop Transition Continue swooping the leg through to the back. place the left hand down onto the mat. Maintain a locked out position at the knee of the swooping leg. We’ll use right leg forward for the example. 94 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution . When you get to the bottom position of the pistol. Exhale forcefully and press off the ground to come back to start position. shift your weight backwards so that you tip back onto your left foot with your right leg stretched out in front of you. ready to complete the pistol. Pistol / Full Swoop Pistol Transition Perform your pistol normally. hop over the swooping foot with your left leg. As the leg approaches the front. tip towards your right hand while you simultaneously begin swooping the right leg towards the left. When the leg passes the line of the left arm. *Perform maximum repetitions on one leg before finishing the exercise by doing maximum reps with the second leg. according to previous instructions.

95 . The free leg shin stays parallel to the ground.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Drop Sets (continued) Assisted One-legged Squat* Start Middle Begin with weight balanced over right leg (foot can be turned out up to 15°). Keep your free shin parallel to the floor at all times. using an active contraction of the glutes. Stretch the spine long from the crown of the head to the coccyx. Use only enough assistance from the supported arm to complete the rep in good form. Weight should remain between the heel and mid-foot. Keep the spine stretched long. then reach back and down with the hips to lower your center of gravity. The free leg is cocked to the back. Find your balance on the area between the heel and mid foot of the planted leg. Reach forward with the free hand to counter-balance this movement. Exhale as you drive up. End Begin the movement by driving the hips towards the back wall. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. Ensure that the knee tracks in a parallel line to the direction of the toes. Drive off the ground through the heel and project the hips up and forward. *Perform maximum repetitions on one leg before finishing the exercise by doing maximum reps with the second leg. Place your hand (on side of planted leg) on a chair or other solid object to help support yourself. You can help yourself as needed with your supported hand.

Finish with your entire body stalk straight like a soldier. Take a full 15 seconds for this portion of the exercise. End Think of driving your hips forward and up by driving off heels to mid-foot. Your balance may transfer slightly towards the heels. Reach your hands forward to counter balance. 96 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution .Exercise Descriptions: Drop Sets (continued) Trinity Squat Start Middle Stand tall. Stop your descent when you begin to lose that arch. Maintain a long spine and a slight arch in the low back. Find your mid-foot balance. Create a small arch in your low back by tilting your pelvis as if you were trying to roll your butt slightly towards the back of your head. Keep your spine stretched long throughout the rising movement. Tightly clench your butt muscles as you reach the top of the movement. stretching the top of the head towards the sky. Drive your butt back and begin to lower yourself.

allowing air to be brought in automatically by the body. Exhale and extend the leg backwards as far as possible (see below for difficulty levels). Shift your weight back to your feet until you come back to your four point squatting position and inhale. Concentrate on short exhalations throughout the isometric hold. bring the leg back to its triceps support. Tilt forward to place as much pressure on your triceps as you wish (see below for difficulty levels). palms flat on the mat and elbows flared slightly outwards. End Under control. find a comfortable position with the inside of the thighs resting on the triceps of your bent arms. Lift one of the legs off of its triceps support.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Max Duration Isometrics Crow 1. One-sided Crow (left and right) Start Middle From all fours. 97 .

98 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution . As you balance in Crow (with or without the toes leaving the mat) continue to focus on your exhalations. This will tighten your core and help you maintain the position. End Shift your weight back to your feet until you come back to your four point squatting position and inhale. Full Crow Start Middle From all fours. palms flat on the mat and elbows flared slightly outwards. find a comfortable position with the inside of the thighs resting on the triceps of your bent arms. Tilt forward to place as much pressure on your triceps as you wish (see below for difficulty levels).Exercise Descriptions: Max Duration Isometrics (continued) 2.

99 .. the higher you place the knees on the triceps the more difficulty you add to the exercise.or you can extend it backwards to add difficulty. In the full Crow. The further you tilt forwards and place the weight on the hands.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Max Duration Isometrics (continued) Variations on Level of Difficulty Toe Support Bent You always have the choice of leaving the toes touching the mat for extra support. The most difficult is with the elbows nudged into the armpits. the more difficult the exercise becomes In the one-legged versions. you can keep the free leg bent and close to the body to make the exercise easier… Extended Elbows or Armpits ..

Stretched arms Start Middle With hands and feet (or knees) in contact with the floor.” While holding this position.Exercise Descriptions: Max Duration Isometrics (continued) Superman 1. ready for the next variation. 100 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution . End At the end of the set drop your knees and elbows to the mat then allow your hips and chest to lower down to the mat. Walk hands backwards to return to the starting position. Pull the belly button slightly towards the spine to ensure proper activation of the abdominal “belt. Make sure you are as “long” as possible by stretching in opposite directions from the heels and the top of the head. walk your hands forward until your arms are stretched overhead and your elbows locked (like Superman flying). Ensure to pull your shoulders down away from your ears. Concentrate on small exhalations and let the inhalations happen on their own. Do not let your hips sag towards the floor.

Concentrate on small exhalations and let the inhalations happen on their own. Make sure you are as “long” as possible by stretching in opposite directions from the heels and the top of the head. Walk hands backwards to return to the starting position.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Max Duration Isometrics (continued) 2. End At the end of the set drop your knees and elbows to the mat then allow your hips and chest to lower down to the mat. 101 . ready for the next variation. walk your hands forward until your arms are overhead and your elbows bent to about 90° with your hands above your head. Do not let your hips sag towards the floor.” While holding this position. Pull the belly button slightly towards the spine to ensure proper activation of the abdominal “belt. Bent arms Start Middle With hands and feet (or knees) in contact with the floor. Ensure to pull your shoulders down away from your ears.

Plank Start Middle With hands and feet (or knees) in contact with the floor.” While holding this position. Make sure you are as “long” as possible by stretching in opposite directions from the heels and the top of the head. Ensure to pull your shoulders down away from your ears. Walk hands backwards to return to the starting position. End At the end of the set drop your knees and elbows to the mat then allow your hips and chest to lower down to the mat.. Concentrate on small exhalations and let the inhalations happen on their own. assume a comfortable position with the forearms parallel to each other on the floor.Exercise Descriptions: Max Duration Isometrics (continued) 3. Do not let your hips sag towards the floor. ready for the next variation. Variations on Level of Difficulty Knees Toes 102 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution . Pull the belly button slightly towards the spine to ensure proper activation of the abdominal “belt.

CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy NOTES 103 .

One is to manipulate really heavy stuff. Since manipulation of your own body weight is one of the most important determinants of how strong you are. this program is an excellent place to begin your exploration into strength building. really quickly. of various weights. you can create a powerhouse duo for serious strength gains. First is the cross-sectional area of the muscle (how big the muscle is). How well do your strength building methods and tools transfer to your activities. This means that we need to resort to more artificial strength building tools and methods to ensure that we maintain that instinctual base of strength which keeps us both feeling great and ready for the unexpected rigors of life and sport. But it was also a looped process whereby it was necessary to be strong. There are two main ways to improve muscle recruitment in order to build strength. By coupling this program with the 28-day Hypertrophy program in this ebook. Second is the neuromuscular recruitment of the muscle (how good the connection is between the brain and the muscle). if you can’t manipulate the weight of your own body. This is the essence of functional strength. but doing the work of survival made us strong in and of itself. strength was an unavoidable prerequisite to survival. the question is “strong for what?” And the root of that question is in the reflection of how much of your strength you can transfer to your daily activities. There are many ways to get strong.Strength Strength The attribute of strength is one of primal importance. what is strength? There are two principle factors which determine strength. 104 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . we will be focusing mostly on the later. And the other is to manipulate stuff. Since we are limited to the use of our body weight as our resistance tool. why would you want to start adding external loads? … strength was an unavoidable prerequiste to survival Now. although we will use some single limbed exercises to delve into the former as well. Throughout human evolution. whether they be in the arena of sport or on the playroom floor with your kids. This 28-day program will focus more on how well the signal is getting from the brain to the muscle. As always. In today’s society that is no longer true for millions who work and live in more sedentary patterns. generally for low reps. often referred to as Relative strength. After all.

) Click Here for your Custom Prasara Flow. Intensity-> Moderate Dynamic Effort Balistic Dynamic Effort Balistic Dynamic Effort Balistic Dynamic Effort Balistic Dynamic Effort Balistic Dynamic Effort Balistic Dynamic Effort Balistic high Near Max Eccentric Altitude Landing Near Max Eccentric Altitude Landing Near Max Eccentric Altitude Landing Near Max Eccentric Altitude Landing Near Max Eccentric Altitude Landing Near Max Eccentric Altitude Landing Near Max Eccentric Altitude Landing no Intu-Flow® low Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow sTRengTh Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Intu-Flow® Intu-Flow® Intu-Flow® Intu-Flow® Intu-Flow® Intu-Flow® Click Here to download your basic Intu-Flow® session. Circuit A • Circuit B 105 . For more thorough coverage of the IntuFlow® Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD. For more in-depth exploration of Prasara Yoga. This is long enough for the nervous system to recover without losing the benefits of potentiation (this is when the activation of the muscle actually leads to increasing strength for subsequent sets). Generally. when our goal is to build strength we are best to leave approximately 3 minutes of rest between bouts of the same exercise. In some instances we will pair exercises together so that actual rest periods will be shorter. For your bonus video clips of the circuits for the Strength program. we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. but time between bouts of the same exercise will remain in the 3 minute range.CHAPTER FIVE Bodyweight Exercise Revolution Strength We should also make a quick note about rest periods. use the following links.

We are shooting for between 5 and 10 repetitions depending on resistance. we do not want to break the muscle down. Even if you actually move slowly. lowering under control and overcoming the resistance with as much speed as possible. We will start with the Dynamic Effort Method which will have you working against a resistance that you can move for 5-6 repetitions.Strength On our Moderate Intensity Strength days we will focus on two methods which have the lowest associated effect on muscle breakdown and the highest associated effect on neuromuscular stimulation (building the brain-muscle connection). This approach differs from the above in that the explosive concentric portion will actually cause you to lift off the ground. thus the ballistic component. Perform the following SuperSet for a total of 5 sets. Choose a complexity level that allows you to do 5-6 good repetitions. Then we will move on to the Ballistic Method. The goal is to lower the resistance (eccentric part of the movement) under control and then overcome the resistance (concentric portion) as quickly as possible. Since we will be training strength again the next day. the intent to move with speed is what is important. exercise level 1 level 2 level 3 level 4 Session A — Moderate Intensity Strength Dynamic Effort Method — Exercise A Inverted Hand Press Hands on box Rocca Rest 60 Seconds Dynamic Effort Method — Exercise B 1-legged Squat Free leg back (with support) Free leg back Free leg front Pistol Feet on box Hand-stand Push-up Rest 60 Seconds and return to Dynamic Effort — Exercise A 106 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . We’ll stop when we can no longer create that explosive movement and the repetitions start to slow down.

We will follow up with Frontal Ground Engagement Altitude Landings. Lower your weight under control to a count of 3-5 seconds per lowering phase. What most people think of as “plyometrics” can be included in this 107 . We’ll be doing 3-5 repetitions. Stop when you reach an RPE of 9. The two methods involve somewhat more intense eccentric phases (refer to the descriptions in the Hypertrophy program for a full description of the phases of a movement). since we have our No and Low Intensity days to restore ourselves. but we will also permit ourselves to indulge in methods which may illicit a somewhat greater degree of breakdown to the muscle. This will harness the potential of the principle of KEAT. and it has been shown that it is the eccentric phase that has the most potential for muscle damage. but within our ability to resist or lower under control. perform the following SuperSet for a total of 5 sets.” Basically it comes down to absorbing force. The first method we will use is the Near Maximal Eccentric. where we will be using a level of resistance that is at or even beyond our ability to overcome. we will still focus on maximal neuromuscular recruitment. exercise level 1 level 2 level 3 sTRengTh Ballistic Method — Exercise A Quad Hops Basic Clapping Rest 60 Seconds Ballistic Method — Exercise B Trinity Squat Jumps Basic Prisoner Tuck Rotating Rest 60 Seconds and return to Ballistic Method — Exercise A Session B — High Intensity Strength On our High Intensity Strength day. Canadian strength coach Christian Thibaudeau explains: “KEAT (kinetic energy accumulation training) refers to creating a supramaximal muscle tension by using a build-up of kinetic energy.CHAPTER FIVE Bodyweight Exercise Revolution Strength After completing all of your Dynamic Effort sets. Shoot for a level which allows you to do 5 to 10 repetitions without slowing down. depending on the chosen difficulty level and on fatigue.

cycles 1 & 2. choosing a level of difficulty which allows you to perform: 3 sets of 5 repetitions. cycle 7. 4 sets of 7 repetitions. which basically means we will be dropping into our end position and “sticking” the landing as quickly as possible for a short isometric hold before returning to the starting position. Choose a level of difficulty that only allows you to achieve that number of repetitions within a rate of perceived effort of 9. cycles 5 &6. 2 sets of 8 repetitions. For our purposes. Perform the following for 6 SuperSets of 3-5 repetitions. Increase repetitions or move up in difficulty as RPE drops while maintaining a high Rate of Perceived Technique. cycles 3 & 4. exercise One-Arm Screw Press level 1 level 2 Near Maximal Eccentric — Exercise A From Knees From Quad Squat level 3 From Plank Rest 60 Seconds Near Maximal Eccentric — Exercise B Pistol (see loading To Box To Parallel To Floor options) Rest 60 Seconds and return to Near Maximal Eccentric — Exercise A Use the following progression. we will be using what is called an Altitude Landing.Strength category of training method. 5 sets of 6 repetitions. exercise level 1 level 2 level 3 Altitude Landing FGE Altitude Landing From low squat From quarter squat From standing Rest 90 Seconds 108 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution .

Ensure a straight line from feet to hips and from hips to hands. Slowly lower the crown of the head to an imaginary line between your two hands on the box. Allow your lungs to passively fill as you return to the starting position. Lower for a count of four. Ensure that shoulders are actively pulled away from ears. Hands on box sTRengTh Start Middle Begin with hands on low box. Stretch the spine long and slightly draw the belly towards the spine. 109 . maintaining straight legs and a long spine.CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations 1. End Pause one second with your crown between your hands and forcefully exhale and press away from the box.

110 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . but with your hands on the floor. End Perform in the same manner as the previous level. A good way to find proper distance is to start in a standard push-up position and pike the body by driving the butt towards the sky.Strength Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations (continued) 2. Rocca Press Start Middle Set up similarly to the previous level. Exhale and drive up as forcefully as possible in an attempt to create as much speed as you can. You may need to come further up on to your toes in order to maintain the tight piked position. Perform in the same manner as the previous level. You may need to come further up on to your toes in order to maintain the tight piked position.

Having your mass placed more vertically over your hands will require much more force production.CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations (continued) 3. thus creating more load for the exercise. 111 . Exhale and drive up forcefully. You should be aligned with your hips much more directly over your hands here. creating as much speed as possible. Perform in the same manner as the previous level. but with your feet elevated. End Perform in the same manner as the previous level. Feet on box sTRengTh Start Middle Set up in a piked position as in previous levels.

Supported Handstand Pushup Start Middle With hands about one foot from a solid wall. spring up into a handstand with your back to the wall and supported with your heels against the wall. Contract glutes and thighs and stretch toes to the sky. 112 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . Keep elbows tucked in to about 45° from the ears and keep shoulders pulled away from the ears.Strength Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations (continued) 4. Inhale as you slowly lower yourself until your hairline brushes the mat. End Forcefully exhale and press yourself to the starting position. Exhale and stretch the spine long.

using an active contraction of the glutes. Keep your free shin parallel to the floor at all times. Drive off the ground through the heel and project the hips up and forward. Free leg in back (supported) sTRengTh Start Middle Begin with weight balanced over right leg (foot can be turned out up to 15°). End Begin the movement by driving the hips towards the back wall. Stretch the spine long from the crown of the head to the coccyx. Place your hand (on side of planted leg) on a chair or other solid object to help support yourself. The free leg is cocked to the back. Weight should remain between the heel and mid-foot. You can help yourself as needed with your supported hand. 113 . Use only enough assistance from the supported arm to complete the rep in good form. Find your balance on the area between the heel and mid foot of the planted leg. Keep the spine stretched long. Ensure that the knee tracks in a parallel line to the direction of the toes. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended.CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations 1. then reach back and down with the hips to lower your center of gravity. Reach forward with the free hand to counter-balance this movement. The free leg shin stays parallel to the ground. Exhale as you drive up.

Stretch the spine long from the crown of the head to the coccyx. The free leg is cocked to the back. 114 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . using an active contraction of the glutes.Strength Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations (continued) 2. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. Find your balance on the area between the heel and mid foot of the plated leg. The free leg shin stays parallel to the ground Drive off the ground through the heel and project the hips up and forward. Keep your free shin parallel to the floor at all times. Keep the spine stretched long. End Begin the movement by driving the hips towards the back wall. Free leg in back (unsupported) Start Middle Begin with weight balanced over right leg (foot can be turned out up to 15°). Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Exhale as you drive up. then reach back and down with the hips to lower your center of gravity. Ensure that the knee tracks in a parallel line to the direction of the toes.

Free leg in front (bent — optional use of heel assist) sTRengTh Start Middle Begin with weight balanced over right leg (foot can be turned out up to 15°). Reach forward with the hands to counter-balance this movement. using an active contraction of the glutes. 115 .CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations (continued) 3. Find your balance on the area between the heel and mid foot of the plated leg. Exhale as you drive up. End Begin the movement by driving the hips towards the back wall. The free leg is out in front and comfortably bent with the heel slightly raised from the mat. Stretch the spine long from the crown of the head to the coccyx. Keep the spine stretched long. The free leg heel should continue to hover just above the ground. then reach back and down with the hips to lower your center of gravity. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. Drive off the ground through the heel and project the hips up and forward. Ensure that the knee tracks in a parallel like to the direction of the toes. You can press your free front heel into the ground to assist the movement as needed. Weight should remain between the heel and mid-foot.

to finish. Keep the spine stretched long. Come to a fully locked out position. Ensure that the knee tracks in a parallel like to the direction of the toes. 116 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . Pistol Squat Start Middle Begin with weight balanced over right leg (foot can be turned out up to 15°). Weight should remain between the heel and mid-foot. forcefully exhale and drive your hips forward and up as you push through the ground with your heel / mid-foot. Find your balance on the area between the heel and mid foot of the plated leg. Begin the movement by driving the hips towards the back wall. Reach forward with the hands to counter-balance this movement. glutes clenched.Strength Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations (continued) 4. then reach back and down with the hips to lower your center of gravity. End When you get to the bottom of your functional range of motion (when your low back begins to round). Maintain good knee and back alignment as in the lowering portion of the movement. The free leg is out in front and locked straight. Stretch the spine long from the crown of the head to the coccyx.

CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Ballistic Method Quad Hop Variations 1. Quad Hop sTRengTh Start Middle From the start position above. Will will start from here in order to take advantage of the elastic energy accumulated as we sink into the middle position of the Quad Hop. drop your butt to your heels and your nose towards the floor. As you near the bottom. seek out a feeling of elasticity as you absorb your momentum with your muscle and connective tissue. Both hands and feet should leave the ground. Keeping the spine stretched long and parallel to the ground. as forcing it will cause a deterioration of form. 117 . rise up to the middle position of the Quad Squat. exhale and forcefully explode upwards equally with all four limbs. There should be no pause at the bottom of the movement. but keep the spine long and parallel to the ground. but allow this to happen naturally. You will be able to increase the height of your jump. End Take the elasticity built up in through the bottom position.

Quickly return hands and feet to their neutral position in order to once again absorb and redirect the energy into the next repetition. bring your hands and feet together for a “clap” as you reach the apex of the hop. End As you explode out of bottom position. capturing the elastic energy as in the standard Quad Hop. this portion is identical to the middle of the standard Quad Hop. 118 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . Again.Strength Exercise Descriptions: Ballistic Method Quad Hop Variations (continued) 2. Quad Hop with clap Start Middle Prepare in the same way as for the standard Quad Hop variation.

Rotating Quad Hop sTRengTh Start Middle End 119 .CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Ballistic Method Quad Hop Variations (continued) 3.

creating a slight arch in the low back. 120 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . At the same time your hands will drive down and back. Trinity Jump Squat (basic) Start Middle Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx. From your bottom position in the squat. start sending the hips back again and prepare to absorb your downward momentum with the legs. End As you begin to come down from the apex. You should finish with your hips extended forward and your hands just behind your hips as you float at the apex of your jump. landing as softly as possible before repeating. forcefully exhale as you drive up from the ground with your legs. Reach forward with your arms to counter balance the movement. pushing through your heels first. and snap your hips up and forward. Make as little noise as possible on landing. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back.Strength Exercise Descriptions: Ballistic Method Jump Squat Variations 1.

Prisoner Jump Squat sTRengTh Start Middle Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx. landing as softly as possible before repeating. You should finish with your hips extended forward as you float at the apex of your jump. pushing through your heels first. start sending the hips back again and prepare to absorb your downward momentum with the legs. creating a slight arch in the low back.CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Ballistic Method Jump Squat Variations (continued) 2. and snap your hips up and forward. Make as little noise as possible on landing. forcefully exhale as you drive up from the ground with your legs. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back. Your hands remain behind your head throughout. From your bottom position in the squat. Place both hands behind your head and draw the elbows backwards. 121 . End As you begin to come down from the apex.

unfold your body. Forcefully exhale as you drive first off your heels then through your mid-foot and forefoot while simultaneously projecting up and forward with the hips. ready to help you explode upwards. creating a slight arch in the low back. Make as little noise as possible on landing. 122 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back. Prepare to absorb your downward momentum with the legs. As you begin to lift off the ground. landing as softly as possible before repeating. bring your knees up to your chest and ball up as compactly as possible as you come to the apex of your jump. Allow the arms to swing down to your sides. End As you begin to drop. Tuck Jump Start Middle Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx. Your arms should help you by driving upwards.Strength Exercise Descriptions: Ballistic Method Jump Squat Variations (continued) 3.

End Place your left hand back to the mat. Exhale forcefully as you unfurl and press into the ground with your right palm heel to come back to the start position. Make sure your shoulders stay pulled down away from your ears throughout the movement. Lift your left hand off the mat and put it by your side. then proceed to the other side. Roll sideways until your shoulder muscle is pressed against the mat. but no further. stretch the right leg back and bring your right shoulder to your right hand by tucking your elbow in to your ribs. Either from the knees or from the toes.CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Near Maximal Eccentrics Screwing Press sTRengTh Start Middle Stretch the spine long and pull the shoulders down away from the ears. 123 . Do all repetitions to one side.

Strength

Exercise Descriptions: Near Maximal Eccentrics
Screwing Press (continued)
adjusting level of Difficulty: Adjust the basic starting position in order to add difficulty to this movement. You can start from the knees, the toes or from an extended position on the toes as pictured below. The Hardest version of this exercise starts from the classic Push-up position (legs stretched out behind). This eliminates the need to stretch the leg out behind you as you roll towards your shoulder.

Hard

Harder

Hardest

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CHAPTER FIVE Bodyweight Exercise Revolution

Strength

Exercise Descriptions: Near Maximal Eccentrics
Pistol Squat

sTRengTh

Start

Middle

Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid foot of the plated leg. The free leg is out in front and locked straight.

Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel line to the direction of the toes.

End

When you reach the pre-determined end point. Replace your free leg on the ground and return to the start position for the next eccentric repetition.

125

Strength

Exercise Descriptions: Near Maximal Eccentrics
Pistol Squat (continued)
end points: Adjust difficult level using the end point of the movement.

Box

Parallel

Butt to heels

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CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Near Maximal Eccentrics Pistol Squat (continued) loading options: As our only concession to the use of equipment in this program. another way to adjust difficulty is to add weight to the movement using some of the following examples. sTRengTh Clubbell Kettlebell Dumbell 127 .

Your spine should be stretched long. 128 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . Your knees and elbows should be slightly splayed out (at about 45°). your weight on your heels.Strength Exercise Descriptions: Altitude Landing Frontal Ground Engagement 1. End Absorb the descent on all fours. Frontal Ground Engagement (FGE) . The pivot point will run from one side of your torso to the other at about the level of your lower ribcage. like a falling cat. into a position to engage the ground on all fours. your arms reached forward and your low back neutral. Stretch the spine long from crown to coccyx and make sure your shoulders are pulled down away from your ears.From low squat Start Middle Start from your lowest squat position with good form. Stop the movement as quickly as possible and “stick” your landing for 2-3 seconds. Return to the starting point for the next repetition. Tilt forward onto the balls of your feet and use the energy from that movement to make a very small hop which will allow you to pivot.

like a falling cat. Stop the movement as quickly as possible and “stick” your landing for 2-3 seconds. Your knees and elbows should be slightly splayed out (at about 45°). The pivot point will run from one side of your torso to the other at about the level of your lower ribcage. your weight on your heels. Frontal Ground Engagement (FGE) . Stretch the spine long from crown to coccyx and make sure your shoulders are pulled down away from your ears. 129 . into a position to engage the ground on all fours. Return to the starting point for the next repetition. Your spine should be stretched long.From quarter squat sTRengTh Start Middle Start from a quarter squat position as shown. your arms reached forward and your low back neutral.CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Altitude Landing Frontal Ground Engagement (continued) 2. Tilt forward onto the balls of your feet and use the energy from that movement to make a very small hop which will allow you to pivot. End Absorb the descent on all fours.

Stop the movement as quickly as possible and “stick” your landing for 2-3 seconds. your weight on your heels. into a position to engage the ground on all fours. 130 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . Tilt forward onto the balls of your feet and use the energy from that movement to make a very small hop which will allow you to pivot. Frontal Ground Engagement (FGE) — From standing Start Middle Start from standing. Stretch the spine long from crown to coccyx and make sure your shoulders are pulled down away from your ears. Your knees and elbows should be slightly splayed out (at about 45°). End Absorb the descent on all fours. Your spine should be stretched long. The pivot point will run from one side of your torso to the other at about the level of your lower ribcage.Strength Exercise Descriptions: Altitude Landing Frontal Ground Engagement (continued) 3. Return to the starting point for the next repetition. your arms reached forward and your low back neutral. like a falling cat.

CHAPTER FIVE Bodyweight Exercise Revolution Strength NOTES sTRengTh 131 .

A functional. agility and speed drills. thus building increasing levels of movement mastery.General Athleticism General athleticism is most often defined as a balanced combination of the following traits: strength. and adding that element gives you a definite edge in sport and in life. We start there because without it you’ll have a difficult time building up to coordination. and speed. We’ll add wrist strength to that because it’s often neglected. We’ll begin this program by focusing on building a solid base of strength and endurance. 132 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . We’ll work slower strength based circuits on one day and metcon style endurance circuits on the next. endurance / ‘wind’. we’re talking about well rounded attributes. agility. In order to tackle this goal we must choose a well rounded compliment of movements. allowing you to graduate to the more sophisticated versions of each exercise. Pushing from the ground with the legs is important for most activities. In other words. This platform of general athleticism is also the base upon which you’ll build more specialized sport specific training. Core strength — whether supportive in the form of stabilizing the trunk and spine or power generating in the form of striking. Your mastery will increase as you move through the program. commonly termed coordination and agility. and we’ll focus them on specific key areas which can be built upon later. and so we’ll have to include some squatting. mobility. coordination. The other big one is pressing movements. swinging or throwing — is another priority. This program is an excellent choice for those looking to build their GPP (General Physical Preparedness) for any activity. primed physique which will serve you well regardless of what life throws your way.

CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM The General Athleticism Master Program Chart Intensity-> Moderate Strength circuit Strength circuit Strength circuit Strength circuit Strength circuit Strength circuit Strength circuit high Metcon Metcon Metcon Metcon Metcon Metcon Metcon no Intu-Flow® joint mobility Intu-Flow® joint mobility Intu-Flow® joint mobility Intu-Flow® joint mobility Intu-Flow® joint mobility Intu-Flow® joint mobility Intu-Flow® joint mobility low Prasara yoga Prasara yoga Prasara yoga Prasara yoga Prasara yoga Prasara yoga Prasara yoga Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Click Here to download your basic Intu-Flow® session. we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.) Click Here for your Custom Prasara Flow. For your bonus video clips of the circuits for the General Athleticism program. For more in-depth exploration of Prasara Yoga. use the following links: Circuit A • Circuit B 133 .

And remember to bump up a level of movement sophistication if it gets too easy — that’s how you’ll increase your coordination and agility. As your movement sophistication grows you may also want to come back to this program to complete the entire 28 days at the next higher level of difficulty. You’ll perform one set of each exercise.Breakdown of Individual Routines Strength Circuit Moderate Intensity Day The strength circuit is designed to build a baseline of strength in several key areas so that you’ll have a platform upon which to sophisticate movement and coordination. rest for 60 seconds. until you’ve mastered them all. Exercise Level 1 Level 2 Level 3 Trinity Squat x30 Basic Hold at bottom With jump Spinal Rock x10 (done very slowly) Screwing arm press up x10 (one left plus one right equals one rep) Basic Pike Plow Palms Fist Ratchet 134 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. Each exercise is presented with three variations of increasing difficulty. and start again until you’ve completed 5 rounds in total. Let the target RPE and RPT numbers be your guide.

We’re using them here in order to accustom your body to repeated bursts of energy followed by brief rest pauses. Continue this pattern until you’ve done them all. remember the following mantra: If you can go harder. you must. Metcon circuits place a heavy demand on your energy systems (both anaerobic and aerobic). After completing all 4 minutes of station one. this metcon circuit is designed to build your endurance base while at the same time teaching your body to recover quickly between rounds and to use the stored elastic energy (SEE) of your tendons and ligaments for increased efficiency. The specific type of Tabata-based circuit that we’re using here is also designed to increase your performance speed. Exercise Mountain Climbers Reactive Jumps Leg Swoops Quad Hop Level 1 Basic Knees to chest Leg out to side Quad Press Level 2 With Squats Prisoner Half swoop Quad Hop Level 3 Double leg Hot coals Full swoop To squat and back 135 . Also. as will your ability to recover your ‘wind’ within a shorter and shorter window. The entire session will last a total of 24 minutes. As you work through these circuits. Each of 4 exercise stations performs 20 seconds work / 10 seconds rest repeated 8 times (for a total of 4 minutes). Your endurance will improve. The resilience of those tissues and your ability to access SEE is of great importance in building agility and speed. low energy expenditure movements. remember to move up a level of movement sophistication if it gets too easy. take a 60 second break and then move on to the next station.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Metabolic Resistance Circuit (Metcon) High Intensity Day Rather than work up to long periods of slow. and strive to push a little more each time you do the circuits. Let that be your goal. Let the target RPE and RPT numbers be your guide.

with good posture rather than slumped. and your spine elongated rather than rounded. your head should be aligned with your hips crown to coccyx. and buttocks as close to your ankles as possible. Throughout the descent. accompanied by a deep exhale. Your shoulders should be packed down and your weight mid-foot.Exercise Descriptions: Strength Circuit Exercises Trinity Squat Variations 1. spine aligned crown to coccyx with good posture. replacing structure and rolling your spine upwards until your hips snap back into place. 136 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . Slowly lower yourself by removing structure — first the hips and pelvis and then onwards up the spine. End Continue until you reach a flat foot squat. Basic Trinity Squat Start Middle Begin with feet shoulder width apart. chest raised. Return to standing by reversing the process.

Perform the squat in the same manner as the previous level. 137 . begin with feet shoulder width apart and spine aligned.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Strength Circuit Exercises 2. This will be slightly more taxing than the basic version because the pause at the bottom will force you to yield. Pause there for a slow 5 count (you can increase this count as you gain strength). Remember: this is an active hold. this time continuing down until your thighs are parallel to the floor. reverse. paying attention to the same points of alignment as in the previous level. Shoulders are packed down and your weight is mid-foot. maintain good crown to coccyx alignment. and come back to standing. Keep your crown high. halt and overcome your downward movement without being able to access the slight plyometric effect of the basic version. Trinity Squat with Hold at Bottom Trinity Squat Variations (continued) Start Middle As before. End Pause. and sit back as far as you can.

Trinity Squat with Jump Trinity Squat Variations (continued) Start Middle Begin the movement in the same manner as the previous version. 138 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . pulling knees to chest in the top portion for maximum height. Perform in the same manner as the basic squat. and then drop back down into the squat for the next repetition. push the ground away as hard as you can to come up in a jump. End From the bottom portion. Land. pause for a split second.Exercise Descriptions: Strength Circuit Exercises 3.

lift your breastbone and raise your head from the crown. allow the breath to be sucked into your lungs by the removal of compression.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Strength Circuit Exercises Spinal Rock Variations 1. At the top. By going slowly and controlled you’ll uncover any weak spots in the range of motion. End Reverse the movement by exhaling hard and rolling back down to the floor one vertebra at a time. Once on the ground and elongated. slowly and smoothly. go as slowly as possible in order to reveal and shore up any weak points in the movement. Bring yourself to a sitting position by rolling up one vertebra at a time. 139 . Basic Spinal Rock Start Middle Lying flat on your back. Again. these will show up as jumps or hitches. begin by exhaling hard and rolling your shoulders up and over. elongating your spine and allowing the breath to be sucked into your lungs through the release of pressure.

Spinal Rock with Pike Spinal Rock Variations (continued) Start Middle This variation picks up right after the basic spinal rock. gliding over the floor but not touching it. Don’t slide them across the floor. As this happens the pressure on your lungs is released and the breath floods in. 140 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . End Lower your knees back towards your chest while allowing the air to be expelled by the compression. Allow the air to flood back in during this release in compression. Pike upwards by straightening your legs and snapping your hips forward to an inverted locked position. Raise first and then draw them in. Complete the spinal rock as above. exhale hard and pull your legs up towards your chest. After rolling back down to the floor and allowing the inhale. Be sure to move your knees apart so that they come to either side of your head.Exercise Descriptions: Strength Circuit Exercises 2. Straighten your legs back out by unrolling one vertebra at a time and slowly extending them. They should not touch the floor until you return to the fully extended position. Continue to roll up one vertebra at a time until your weight is on your shoulder blades.

CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Strength Circuit Exercises 3. 141 . then bend your knees to draw your legs back in. After rolling back down to the floor. End Pause. draw your knees into your chest as you did in the Pike version. The lungs are compressed and the breath will be expelled. never on your neck. Your weight should be resting comfortably on your shoulder blades. unrolling one vertebra at a time as before and rolling slowly back out until you are lying flat on the floor. Spinal Rock with Plow Spinal Rock Variations (continued) Start Middle This movement picks up immediately after the basic spinal rock (first variation). continue to extend your legs back behind your head into the plow. When your knees have reached your chest.

lowering yourself to the right by unscrewing your right arm and rotating it over to the palm up position. collapse your right arm and reverse the motion.Exercise Descriptions: Strength Circuit Exercises 1. You should ascend on an angle rather than simply roll over and press straight up. and your right propped up on your palm in pushup position. rotate your left arm to screw it over palm down and bring yourself to the top position. The screwing motion of the arm happens simultaneously with the press that raises you up. End From the top position. Repeat to bring yourself back to the other side for one complete repetition. The lowering and unscrewing motions happen simultaneously rather than step by step. As you roll your body towards the right. Basic Screwing Arm Press-up Screwing Arm Press-up Variations Start Middle Begin by lying on your stomach with your left arm bent beneath you (weight on the back of the forearm and palm up). 142 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution .

End Screw down to the right side as above. maintaining tensile strength as you did in the upwards portion. As you screw up to the top position. The wrist remains firmly locked throughout. 143 . but with the weight resting on the fists. rotate up onto your left fist. Screwing Arm Press-up on Fist Screwing Arm Press-up Variations (continued) Start Middle Begin as before. Repeat back to the other side for one complete repetition. but with your hands formed into fists rather than flat.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Strength Circuit Exercises 2. You must maintain the tensile strength of the wrist joint to do this.

hands formed into fists. Your elbows should be pointed out to your sides. End Next. Ratchet Up Screwing Arm Press-up Variations (continued) Start Middle Begin by lying on your stomach with your arms beneath you. knuckles touching. Lower yourself back down by reversing the process. ratchet up to come up onto your fists. This movement builds on the previous one by adding movement to the tensile strength you built in the earlier variation. 144 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . Press yourself straight up until your weight is held on the tops of your flattened hands.Exercise Descriptions: Strength Circuit Exercises 3.

Your balance is held over your hands. Your hands are placed on the floor on either side of the raised leg for balance. Allow the descent to load your legs for the next switch. switch your legs rapidly by pulling in the extended leg while extending the tucked leg. End As you hit that “weightless” point at the top of the rebound. Allow your descending bodyweight to load the tendons and ligaments of your legs. Basic Mountain Climber Metabolic Resistance Circuit Exercises Start Middle Begin in a relaxed lunge position. Maintain good spinal alignment throughout. one leg up and one leg extended behind you with the weight on your toes. Focus on opening your hips and allowing that springiness to load the connective tissues so that the movement becomes as effortless as possible. 145 .CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Mountain Climber Variations 1. Take advantage of the “rebound effect” at the bottom of the movement to allow the stored elastic energy (SEE) that you are accessing to spring you back up.

146 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . access the SEE of your hips and legs to perform two rapid leg switches (the basic mountain climber version above). Return to standing as in the basic Trinity Squat. Shoot one leg backwards into mountain climber position. then draw the extended leg back in to the flat foot squat.Exercise Descriptions: Mountain Climber Variations 2. End When the extended leg comes to rest. When you reach the squat. Follow the earlier directions for the basic Trinity Squat to bring yourself down into a flat foot squat. tilt forward while maintaining good spinal alignment and place your hands on the mats for balance. Mountain Climber with Squat Metabolic Resistance Circuit Exercises Start Middle Begin in a standing position. That’s one repetition.

Return to standing as in the basic Trinity Squat. Metabolic Resistance Circuit Exercises Start Middle The movement begins with the downward portion of the Trinity Squat. 147 . Straighten your arms and arch your back. This arch will load your hips. Double leg and tadpole. allowing your thighs to come into contact with the mats while your head tilts back and you look up to the ceiling. This time. until you’ve returned to the flat foot squat. End Allow the loading from the arch to pull both legs back in simultaneously.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Mountain Climber Variations 3. as above. when you reach the bottom. shoot both legs back so that you’re resting on your hands and toes.

Allow the stored elastic energy of the squat to help rebound you into the next jump. Knees to Chest Metabolic Resistance Circuit Exercises Start Middle Begin by standing with your legs shoulder width apart. End Allow your legs to drop back out of the tuck as your feet reach for the floor. Drive your feet into the floor and jump as high as possible. Remove structure and come to the flat foot squat as in the basic Trinity Squat.Exercise Descriptions: Reactive Jump Variations 1. When they make contact. 148 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . pulling your knees to your chest. begin immediately to lower into the flat foot squat.

but with your hands clasped behind your head. Prisoner Variation Metabolic Resistance Circuit Exercises Reactive Jump Variations (continued) Start Middle As before. As before.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: 2. but with your hands clasped behind your head. 149 . End As before. but with your hands clasped behind your head.

but it will be obvious once you try it. Try to maintain that feeling of pulling your feet away from hot coals throughout. but this time you won’t drop down into the flat foot squat. You should have the feeling of loading the stored elastic energy of the ankles to make rapid upward jumps. Instead of driving your legs down into the floor. The moment your feet touch the floor. this time the upward pull of your legs will be rapid while the descent will be slower. your goal is to pull them up away from the floor as though you were standing on hot coals. End Unlike the basic squat jump variation. pull them back up again. 150 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution .Exercise Descriptions: 3. Hot Coals Metabolic Resistance Circuit Exercises Reactive Jump Variations (continued) Start Middle Begin as in the basic variation. It’s a subtle difference.

Then return to standing as in the basic Trinity Squat. place your right hand on the floor for balance and slightly shift your weight to that hand. You are loading the leg in the same way as you did in the basic Mountain Climber. Leg to Side Metabolic Resistance Circuit Exercises Start Middle Begin by standing with your legs shoulder width apart. Your focus should be on snapping the hip to extend the leg. shift the weight to the other side and repeat with the left leg (as you get better at loading the hip. and the more efficient the movement will become). rotate your squat on the ball of your left foot and shoot your right leg out to your left side (across your body) until it is straight. Back in the squat. the switch happens in one motion). 151 . As you shift slightly to the right.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Leg Swoop Variations 1. observing the same points of form as you did in the downward phase of the Trinity Squat. Lower yourself to the flat foot squat. End Allow that loading of the leg to unload it back to the squat (the better you become at loading the springier this will feel. When you reach bottom.

lowering to the squat and shooting your right leg out across your body to the left side. Half Swoop Metabolic Resistance Circuit Exercises Start Middle Begin as before. End Draw the extended leg back in to the squat. Rather than draw back in. then return to standing as above.Exercise Descriptions: Leg Swoop Variations (continued) 2. as in the mountain climber (you will have to hop the squatting left leg to allow the extended right leg to swoop under it — shift your weight slightly onto your hands to do this). 152 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . Repeat with the other leg. as you did in the mountain climber. rotate the locked right leg around so that it is pointing straight back.

153 . allow your weight to shift between the squatting left leg and your hands as you swoop your locked leg entirely around your body in a circle. End The movement will become more efficient as you learn to access the loading and releasing effect of the alternation between load bearing by the upper body and the squatting leg. Remember to keep that leg locked and open your hips. Remember to alternate sets of swoops between the right and left legs. Shoot the right leg out to the left side until it is locked. The movement should feel buoyant. and the swooping leg should feel free. Maintaining that locked leg. Full Leg Swoop Metabolic Resistance Circuit Exercises Start Middle Begin at the bottom portion of the squat.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Leg Swoop Variations (continued) 3.

Elongate your spine from crown to coccyx to maintain proper alignment. Keep your back parallel to the floor and your spine stretched long. 154 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . Next. Quad Press Metabolic Resistance Circuit Exercises Start Middle Begin in a kneeling position and bring your butt as close to your heels as possible. Ensure that your spine stays long and that your back remains parallel to the floor throughout the movement. Press equally with all four limbs in order to drive away from the floor. and allow air to be sucked in on the upward phase (as that compression is released). Your knees and elbows should be slightly splayed out (at about a 45° angle) so that the position feels buoyant. End Return to the start position. Ensure that you bring your butt back to heels and your nose stays aligned with your hands. with your hands on the ground.Exercise Descriptions: Quad Hop Variations 1. allow the loading of the tendons and ligaments to help propel you back up to the top. When you reach the bottom portion of the movement. Exhale on the downward phase (as your lungs are compressed). lean forward until your back is parallel to the floor.

The press should be even and your back should remain parallel to the floor. drop your butt to your heels and your nose towards the floor. Forcing it will cause a deterioration of form. As you near the bottom. while your spine remains parallel to the ground. exhale and explode back upwards seamlessly. End Keeping your spine stretched long and parallel to the ground. seek out a feeling of elasticity as you absorb the momentum with your muscle and connective tissue. rise up to the middle position of the Quad Squat. Quad Hop Metabolic Resistance Circuit Exercises Start Middle From the start position above. Both hands and feet should leave the ground. Using the elasticity built up through your descent. There should be no pause at the bottom of the movement. with an equal extension of all four limbs. Begin there in order to take advantage of the elastic energy accumulated as you sink into the middle position of the Quad Hop. 155 .CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Quad Hop Variations (continued) 2. Allow height to happen naturally.

Ensure that you have established good form in the quad squat before your bodyweight comes to bear. Quad Hop to Squat Metabolic Resistance Circuit Exercises Start Middle Begin at the bottom portion of the flat foot squat. loading your tendons and ligaments.Exercise Descriptions: Quad Hop Variations (continued) 3. Allow the loading of the squat to provide the rebounding energy to remove your feet backwards for the next repetition. 156 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . Remove structure by allowing your feet to vanish backwards so that you drop immediately into the quad squat position. with your spine aligned and chest raised. snap your hips forward to replace your feet beneath you and return to the flat foot squat. End Absorb the downwards energy. As your body leaves the ground. and rebound back upwards to a hop.

CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM NOTES 157 .

dictated by your interests at the time. 158 The 4 x 7 Wave CHAPTER SEVEN Bodyweight Exercise Revolution . Rather. we’re talking about goals that follow your curiosity rather than the demands of a sport or discipline which you might be conditioning for. hypertrophy. and training intensity is generally geared to the long term rather than employing steep heights and extended periods of recovery. Our sample program combines a strength training day with a running day. etc • Working through all of the cycles in this manual as a way to direct your long term planning • Gearing up for a seasonal sport that you enjoy • Filling in the blanks to master a new movement goal – ex. The focus for lifers is more on health and wellness first and functional or strength goals second. What follows are some general guidelines for Longevity Training. Any of the following could be examples of arbitrary training goals: • Choosing a cycle based on an attribute goal. The good news is that it doesn’t have to be so complicated. and so they’re stumped when a well meaning coach asks them what their goals are in order to design a training plan to fit their needs. such as increased strength. etc • Exploring a new program.Longevity Longevity Many people become confused with programs like 4x7 because they feel they don’t have any specific goals to pursue. but don’t cocktail”). To illustrate an example of this. Forward Pressure. such as FlowFit. your goals can be completely arbitrary. endurance. By arbitrary we don’t mean “purposeless”. perhaps you’ve always wanted to learn to walk on your hands but lack the upper body strength and balance / coordination The main difference between competitive and longevity training is that the training needs of lifers aren’t cycled to match a competitive season. we’ve included a longevity-type program fitted into the 4x7 training protocol. they’re training simply for the enjoyment of it. Self-described “lifers”. As long as you follow sound training protocols (such as “cycle or circuit.

such as Intu-Flow®. • Never go to failure. and you respond with lesser intensity and energy over time. As you can see. rep. • Keep it fresh when planning your cycles. and vary the intensity of your workouts from one session to the next (the 4x7 protocol preincorporates this). after all! • Pay careful attention to your nutrition and hydration. Don’t exceed your workout threshold. As you repeat that exercise you come to require greater and greater degrees of mental toughness and variation in your training protocol. for cardio-endurance rest for shorter periods (10 to 60 seconds). and resistance give the nervous system time to regenerate and to prepare for higher performance levels.CHAPTER SEVEN Bodyweight Exercise Revolution Longevity General Guidelines for Longevity Training • Complete your circuit in 30 minutes or less. Your nervous system remains excited and responds with enormous energy levels to new exercises. These guidelines are applicable to any sort of longevity program. and for muscular endurance set your rest periods somewhere in the middle (1 to 2 minutes). with regard to rest periods. It’s a game. Such changes in protocol. but if you’re tapping into your body’s natural rhythms the 4x7 way you shouldn’t have to worry about this. The general rule is to change your program whenever progress plateaus. and incorporate a compensatory movement session at least twice per week with Prasara yoga to unwind and to release accumulated tension. longevITy 159 . Applying the CST Intuitive Training Protocol will help with this. • Perform a joint mobility program. • In general. the 4x7 protocol already incorporates most of these things. Once you adapt to an exercise your body becomes more efficient at that exercise. set. It is when you learn new exercises that you will see the greatest improvement. Strive to keep it fresh and fun. when training for strength rest longer between sets (approximately 4 to 5 minutes). • Incorporate changes to your program every 28 days (which corresponds to one 4x7 cycle). each morning.

For your bonus video clip of the circuits for the Longevity program. For more in-depth exploration of Prasara Yoga. For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.) Click Here for your Custom Prasara Flow. use the following link: Circuit A 160 The 4 x 7 Wave CHAPTER SEVEN Bodyweight Exercise Revolution .Longevity The Longevity Master Program Chart Intensity-> Moderate Strength circuit high Sprint Sets 4 sets / 90 sec recovery Sprint Sets 5 sets / 75 sec recovery Sprint Sets 6 sets / 60 sec recovery Sprint Sets 7 sets / 60 sec recovery Sprint Sets 7 sets / 45 sec recovery Sprint Sets 7 sets / 30 sec recovery Sprint Sets 7 sets / 30 sec recovery no Intu-Flow® joint mobility Intu-Flow® joint mobility Intu-Flow® joint mobility Intu-Flow® joint mobility Intu-Flow® joint mobility Intu-Flow® joint mobility Intu-Flow® joint mobility low Prasara yoga Cycle 1 Cycle 2 Strength circuit Prasara yoga Cycle 3 Strength circuit Prasara yoga Cycle 4 Strength circuit Prasara yoga Cycle 5 Strength circuit Prasara yoga Cycle 6 Strength circuit Prasara yoga Cycle 7 Strength circuit Prasara yoga Click Here to download your basic Intu-Flow® session. we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD.

You’ll perform one set of each exercise.CHAPTER SEVEN Bodyweight Exercise Revolution Longevity Breakdown of Individual Routines Strength Circuit Moderate Intensity Day The strength circuit is designed to build a baseline of strength in several key areas so that you’ll have a platform upon which to sophisticate movement and coordination. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. As your movement sophistication grows you may also want to come back to this program to complete the entire 28 days at the next higher level of difficulty. Each exercise is presented with three variations of increasing difficulty. Let the target RPE and RPT numbers be your guide. until you’ve mastered them all. rest for 60 seconds. longevITy Exercise Level 1 Level 2 Level 3 Quad Press Ups x10 Basic Quad Press Up Forward Ellipse Swinging Plank Half Spinal Rock x10 Pike — ‘T’ Arms Pike — Arms Overhead Pike — Around the World Single-Leg Squat x10 Balance Holds Negatives Heel Out 161 . And remember to move up a level of movement sophistication if it gets too easy. and start again until you’ve completed 5 rounds in total.

to build your general conditioning for running. Finish with a 5 to 10 minute cool down jog. we recommend that you put yourself through a cycle of running GPP prior to undertaking this sprint set cycle. and to get your legs used to pounding the pavement. When you feel warm and loose. If you begin with a 20 minute jog and build up to 45 minutes. After all. If you aren’t currently using running as part of your training or if it’s been a while since you strapped on the shoes. crank up that fat burning furnace.Longevity Sprint Sets High Intensity Day This running component is based in part on a program that Faculty Coach Joseph Wilson designed for Coach Murdock. Take at least two weeks. you’ll be well prepared for the demands of this sprint program. You’ll start with 4 sprint sets. For the sprint sets. That’s one set. begin with a 20 to 30 second sprint followed immediately by a 60 to 90 second recovery jog. you’ll begin with a 5 to 10 minute warm up jog. for the lifer that satisfaction of a job well done is what the High Intensity day is all about. For your high intensity day we’re going to take advantage of High Intensity Interval Training (HIIT) to boost your metabolism. Your goal is to bring your wind and endurance up to speed. running every other day. and give you the satisfaction of a hard fought and hard won training session. and up to a month. 162 The 4 x 7 Wave CHAPTER SEVEN Bodyweight Exercise Revolution . By the end of the 28-days you’ll have worked up to 7 or 8 sets.

163 . longevITy Your goal is to bring your wind and endurance up to speed… A thorough warm up and cool down are essential parts of an injury-free running program. Remember. under the 4x7 format you’re always shooting to meet the target RPE of that day. you’ll find a full complement of such exercises on the RMAX Powered Running DVD. until you’re doing 30 second sprints followed immediately by 30 second jogs. The number of total sets will be determined by your Rating of Perceived Exertion (RPE). We encourage you to check it out. If this is something you’d like to pursue.CHAPTER SEVEN Bodyweight Exercise Revolution Longevity As your recovery time improves you’ll also shorten the recovery period between sets by 10 to 15 seconds at a time. Again. you’ll build up to 7 or 8 sets. You’ll have to tweak the details of your program to do that.

Longevity

Exercise Descriptions:
Strength Circuit Exercises
Quad Hop Variations
1. Basic Quad Press Up

Start

Middle

Begin in a kneeling position and bring your butt as close to your heels as possible. Next, lean forward until your back is parallel to the floor, with your hands on the ground. Your knees and elbows should be slightly splayed out (at about a 45° angle) so that the position feels buoyant. Elongate your spine from crown to coccyx to maintain proper alignment.

Press equally with all four limbs in order to drive away from the floor. Ensure that your spine stays long and that your back remains parallel to the floor throughout the movement.

End
Return to the start position. Ensure that you bring your butt back to heels and your nose stays aligned with your hands. Keep your back parallel to the floor and your spine stretched long. When you reach the bottom portion of the movement, allow the loading of the tendons and ligaments to help propel you back up to the top. Exhale on the downward phase (as your lungs are compressed), and allow air to be sucked in on the upward phase (as that compression is released).

164

The 4 x 7 Wave

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CHAPTER SEVEN Bodyweight Exercise Revolution

Longevity

Exercise Descriptions:
Strength Circuit Exercises
2. Forward Ellipse

longevITy

Quad Hop Variations (continued) Start Middle

From the basic quad position above, shift your weight forward over your hands.

Keeping your spine stretched long and parallel to the ground, drop down to the lower portion of the press while simultaneously pushing back so your butt moves toward your heels. The press should be even and your back should remain parallel to the floor.

End

Using the stored elastic energy of your lower legs, exhale and press upwards and forwards seamlessly to bring yourself back to the basic quad position. The entire movement will trace the shape of an ellipse.

165

Longevity

Exercise Descriptions:
Strength Circuit Exercises
3. Swinging Plank

Quad Hop Variations (continued) Start Middle

Begin by establishing the basic quad position as above, then turn your knees to the left. This is your start position.

While keeping your elbows close to your ribs to protect your shoulders, extend your body straight out over your hands. Your back and hips should remain in one plane.

End
When you’ve reached the forward limit of your movement, twist your knees to the right and then shift your weight all the way back to the opposite side start position. Again, your back and hips should remain in one plane. Repeat, changing sides with each repetition.

166

The 4 x 7 Wave

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draw your knees into your chest. Next. The entire sequence should be done as slowly as possible. so that your body forms a ‘T’. Return to tuck. 167 . Press your palms down into the floor while lifting your feet. pike your feet straight up and point your toes at the ceiling. Pike — ‘T’ Arms longevITy Start Middle Lie on your back with your arms out to your sides. End While using your hands for balance. then slowly extend your legs back to the floor.CHAPTER SEVEN Bodyweight Exercise Revolution Longevity Exercise Descriptions: Strength Circuit Exercises Half Spinal Rocks 1.

then slowly extend your legs back to the floor. 168 The 4 x 7 Wave CHAPTER SEVEN Bodyweight Exercise Revolution . Pike — Arms Overhead Start Middle Lie on your back with your arms overhead.Longevity Exercise Descriptions: Strength Circuit Exercises Half Spinal Rocks (continued) 2. Return to tuck. so you’ll have no extra support. The entire sequence should be done as slowly as possible. Lift your feet from the floor and slowly draw your knees into your chest. Your arms are removed from the equation in this variation. End Pike your feet straight up and point your toes at the ceiling.

Without letting them touch the floor. lower your back to the floor and then rotate from the waist to bring your legs to the floor straight out to your sides (in an ‘L’ position). with your arms at your sides.CHAPTER SEVEN Bodyweight Exercise Revolution Longevity Exercise Descriptions: Strength Circuit Exercises Half Spinal Rocks (continued) 3. and pike to the ceiling as before. Pike — Around the World longevITy Start Middle Lie on your back as before. rather than reversing the movement. rotate them down until they’re extended straight as in the start position. Repeat to the other side. 169 . Raise your legs and draw your knees to your chest. End This time.

Draw the extended leg back in. End Draw the extended leg back in. knee locked and pushing the heel out. extend it straight back. Hold for 20 seconds. Repeat with the other leg. Bend at the waist and flex the knee of your grounded leg in order to make a clean line between your crown and the extended foot. Hold for 20 seconds.Longevity Exercise Descriptions: Strength Circuit Exercises Single-Leg Squat Variations 1. See if you can rotate that entire leg outward by pointing your big toe to the back wall as much as you can. extend it again at a 45 degree angle. knee locked and pushing from the heel. 170 The 4 x 7 Wave CHAPTER SEVEN Bodyweight Exercise Revolution . locking the knee and pressing from the heel. and without it touching the ground. Raise the other leg and extend it straight out in front of you. Hold for 20 seconds. and without it touching the ground. flexing that knee slightly to maintain balance. Balance Holds Start Middle Begin by shifting your weight to one leg.

In the beginning it’s okay if the extended leg’s heel touches the ground. Repeat. When you’ve reached the desired number of repetitions. Try to make the movement as smooth as possible.CHAPTER SEVEN Bodyweight Exercise Revolution Longevity Exercise Descriptions: Strength Circuit Exercises 2. repeat with the other leg. Negatives longevITy Single-Leg Squat Variations (continued) Start Middle Begin by holding onto something for balance. Don’t simply drop. End Pull the extended leg in and return to standing by using both legs. 171 . Extend one leg out in front of you. Lower yourself down slowly with the planted leg until you’re in a rock bottom squat.

This time the heel of your extended leg may not touch the ground.Longevity Exercise Descriptions: Strength Circuit Exercises 3. Lower yourself down smoothly. Focus on locking the knee of the extended leg by driving the heel forward and pulling the toes back. Heel Out Single-Leg Squat Variations (continued) Start Middle Begin as above. as before. stopping in a rock-bottom squat. on one leg and with the other leg extended in front of you. End Keep that extended foot raised off the floor. repeat with the other leg. 172 The 4 x 7 Wave CHAPTER SEVEN Bodyweight Exercise Revolution . Come back to standing on one leg by driving that grounded leg into the floor to push the earth away. Simultaneously pressing the heel of the extended leg outward will help your balance. When you’ve reached the desired number of reps.

CHAPTER SEVEN Bodyweight Exercise Revolution Longevity NOTES longevITy 173 .

Moderate Intensity. following the standard 4x7 progression of No Intensity. So if you did 10 circuits in 10 minutes on the Moderate Intensity day. That’s what the mini cycles will look like. and High Intensity. and Flowfit II — into the 4x7 training protocol. intensity (in this case the pace). Then count backwards and fill in the numbers to arrive at your start number for Day One. do 11 circuits in 11 minutes on the following High Intensity day. or number of minutes — you can alter any ONE of these. 18 circuits of Flowfit® in 18 minutes) and set that for your last High Intensity day. The task is really much simpler than it would at first appear. • High Intensity Day — Do your Flowfit® again. (We’re changing one of the variables — complexity. but bump it up a notch.Bodyweight Bonus Chapter: Slotting Other Programs into 4x7 Many of our members have asked how they can incorporate other RMAX resources — products like Flowfit®. Tackle it in 28-day cycles. To chart out your entire 28 day progression you’ll have to fiddle with the numbers a bit. or releases the areas where you tend to store tension — you may need to come up with your own chain and tweak it to your specific needs. 174 The 4 x 7 Wave Bonus Chapter Slotting Other Programs into 4x7 Bodyweight Exercise Revolution . Some programs. Low Intensity. The first is to choose your end goal (for example. So if you did 10 circuits in 10 minutes on your last High Intensity day. such as Forward Pressure. Forward Pressure. Here’s how it breaks down: • No Intensity Day — Intu-Flow® only • Low Intensity Day — Intu-Flow® and Prasara (Pick a chain that either compensates for the movements of your work days.) On your next Moderate day you’ll repeat this number. You can do this in two ways. come with their own compensatory movements designed to release the specific overconditioning of that program. do that same amount again today. We’ll use Flowfit® as our example. and then you’ll bump it up a notch on the following High day. number of circuits.) • Moderate Intensity Day — Do your Flowfit® at the same level as your last High Intensity day.

BONUS CHAPTER Bodyweight Exercise Revolution Slotting Other Programs into 4x7 sloTTIng 4 x 7 Another option for those new to these programs is to first establish your baseline. You can also print this off and post it on the wall of your training area to keep track of your progress. After practicing the component exercises of the program until you reach an RPT of 8 or higher and an RPD of 3 or lower. If you structure your plan well and begin with a realistic start number you should have no trouble keeping within those safe guidelines. remember that you can add more rest but you can’t add more work. See the full e-book if you need a reminder of what those are. And if you do hit bumps along the road. We’ve included a chart to go along with our example. A quick study of the numbers should answer any questions that you might still have. put them all together into the full circuit and time yourself. Good luck. This is the same template that Coach Murdock developed for his personal training journal and that of his clients. When you reach a point where your technique is about to deteriorate. One final note: as with all of the 4 x 7 programs. You can slot any of the RMAX programs into this 4 x 7 format. you’re still working to meet the RPT and RPD numbers of each of the 4 days. That number then becomes your start number for your first Moderate Intensity day. By the end of the 28 days you’ll have reached a new personal record and you’ll have seriously altered your health and wellness. and you’ll increase your capacity more rapidly and in a shorter period of time than you ever thought possible. Fill in the rest of your 28 days by adding one minute (or 30 seconds if a minute is too difficult) on each High intensity day. If you do. and have fun! 175 . we guarantee that you’ll experience faster than average recovery. Let’s say that you were able to do the Flowfit® circuit for 5 minutes. stop.

4x7: Flowfit® GPP Cycle DAY 1 No Intensity IntuFlow® DAY 8 High Intensity FlowFit — 6 minutes DAY 15 Moderate Intensity FlowFit — 7 minutes DAY 22 Low Intensity IntuFlow® + Compensatory Movements DAY 2 Low Intensity IntuFlow® + Compensatory Movements DAY 9 No Intensity IntuFlow® DAY 16 High Intensity FlowFit — 8 minutes DAY 23 Moderate Intensity FlowFit — 9 minutes DAY 3 Moderate Intensity FlowFit — 4 minutes DAY 10 Low Intensity IntuFlow® + Compensatory Movements DAY 17 No Intensity IntuFlow® DAY 24 High Intensity FlowFit — 10 minutes DAY 4 High Intensity FlowFit — 5 minutes DAY 11 Moderate Intensity FlowFit — 6 minutes DAY 18 Low Intensity IntuFlow® + Compensatory Movements DAY 25 No Intensity IntuFlow® DAY 5 No Intensity IntuFlow® DAY 12 High Intensity FlowFit — 7 minutes DAY 19 Moderate Intensity FlowFit — 8 minutes DAY 26 Low Intensity IntuFlow® + Compensatory Movements DAY 6 Low Intensity IntuFlow® + Compensatory Movements DAY 13 No Intensity IntuFlow® DAY 20 High Intensity FlowFit — 9 minutes DAY 27 Moderate Intensity FlowFit — 10 minutes DAY 7 Moderate Intensity FlowFit — 5 minutes DAY 14 Low Intensity IntuFlow® + Compensatory Movements DAY 21 No Intensity IntuFlow® DAY 28 High Intensity FlowFit — 12 minutes 176 The 4 x 7 Wave BONUS CHAPTER Slotting Other Programs into 4x7 Bodyweight Exercise Revolution .

BONUS CHAPTER Bodyweight Exercise Revolution Slotting Other Programs into 4x7 sloTTIng 4 x 7 NOTES 177 .

granted me the privilege of working with young elite athletes like current Canadian Alpine Ski Team member Frank Bourque. Or follow along in my blog and my newsletter. I went on to compete in Laser Class sailing at an international level. I’ve traveled the world in that role. My first coaching passion. to improve your performance in whatever sport you practice. football and hockey. among a myriad of other sports and recreational activities. With a background in hockey and skiing. Now.Adam Steer Internationally Acclaimed RMAX Coach Bodyweight Exercise Revolution My grandfather sparked my lifelong fascination with health and fitness. He simply wanted to “keep me out of trouble” . I know the path well. Germany. I’ve always sought out the best mentors and resources. I serve others in search of excellence. and now allows me to form the minds of other coaches across Canada as a Level 4 Course Conductor for the Canadian Ski Intructors Alliance. and to compete in skiing.instead he shaped the person and the coach that I am today. Join me on my journey by visiting my Momentum Training website for information about my live and online training services. I soon rose from an entry-level instructor of inline skating to become the top Examiner in the International Inline Skating Association. Slovenia and Singapore. because I constantly test the limits of my own performance. and I discovered that I had a talent for it. where devoted study and intense personal practice culminated in my successful completion of the rigorous CST Head Coach examination process. web site • blog • newsletter bIos . Coaching is a natural outgrowth of athletics. or to lose those last 10 pounds. alpine skiing. Holland. Throughout my journey. if you’re willing to put in the sweat I’ll bring your project to fruition quickly and safely with CST. Whether you’re looking to make your skiing more enjoyable through physical preparation. This is what led me to Coach Sonnen and his Circular Strength Training® (CST) system. the United States. “coaching the coaches” in Canada. Sport became the lodestone of my life.

including Mongolia. RMAX Faculty Coach • Senior Editor. He certifies CST Instructors and Coaches. conducts seminars worldwide. Murdock has taken a leading role in the research and development of Circular Strength Training® (CST) and RMAX FlowFighting®. horse and camel. by Russian jeep. Nicaragua. dugout canoe. has been practicing Circular Strength Training since 2006.Ryan Murdock Bodyweight Exercise Revolution Internationally Acclaimed RMAX Coach Ryan Murdock is an RMAX Faculty Coach and Senior Editor of RMAX Magazine. This pursuit has taken him to 42 countries to date. fighters. Ryan Murdock. and works with a wide range of private clients including athletes. and Steve Kilbey of The Church. As one of four Faculty Coaches handpicked by RMAX founder Scott Sonnon for his elite Coaching Staff. and strength training for the past 25 years. graphic designer from Charlotte. the internet’s largest fitness and martial arts publication. and international rock stars like Jim Gillette of Nitro. NC. motorcycle. RMAX Magazine http://www. Coach Murdock regularly puts his training to the test in some of the world’s most unforgiving places as a widely published travel writer / explorer.com/murdock bIos Bodyweight Exercise Revolution Keith Koger Bio Keith Koger.rmaxstaff. You can find online samples of his graphic design work here: online portfolio • After Forty Tennis . He is the creator and star of the three-volume RMAX Powered Bujinkan DVD Series and author of the RMAX Training Group Manual. He has been involved in martial arts for the past 20 years. In addition to his work with RMAX. An Associate Editor of Outpost Magazine. and North Korea. In 2006 he was inducted into the International Martial Arts Hall of Fame as Master Instructor of the Year. He holds black belt rankings in Bujinkan Budo Taijutsu and is one of four Head Coaches of the RMAX FlowFighting™ system. guitar diva Lita Ford. his article “Taklamakan: The Worst Desert in the World” was nominated for a Canadian National Magazine Award in 2006.

AdAm steer ryAn murdock The 4 x 7 Wave Bodyweight exercise For Quick results . Finally. • No equipment required. • No gym required. • Bodyweight exercises only.Achieve new levels of health and physique in only 28 days. two internationally acclaimed Coaches introduce the methods they’ve used to help clients achieve their goals with nothing but their own bodyweight.