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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 .

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

and each can be done as a separate and unique program. and with a totally transformed level of health and fitness. we designed it that way… 13 . You may be looking to explore a specific training protocol. if you’re a lifer who is simply training for the sheer love of it. 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. and each program has an embedded video clip for each circuit so that you can see each one in motion. Regardless of the approach that you take. If so. then there’s sure to be something here for you among the three available volumes. you might flip through and choose programs to attempt at random. we show you how to go beyond GPP and apply the 4x7 method of periodization to conditioning for your chosen sport. so whether you’re a complete beginner or an experienced athlete. After all. Finally. All of these 4x7 programs are of course based on the original 28-day design. Each individual program presented in these e-books includes several levels of sophistication. All of the exercises are illustrated with step by step photos.CHAPTER ONE Introduction Bodyweight Exercise Revolution InTRoDUCTIon Finally. you will be able to benefit from any of the programs. in which case you could simply scan the table of contents for a program which is designed to meet that goal. which was specifically designed to balance the demands of these 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 response to one of the most common questions on the RMAX Forum. volume Three presents sport specific 4x7 program designs. 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. This book also includes a specific Prasara yoga chain of compensatory movement. or you might be interested in 4x7’s which employ certain types of exercises. How to Use This Book This three volume series contains enough 28-day 4x7 program designs to keep you busy for several years. You might choose to explore the material in this book in several ways. You may already be motivated by a specific goal.

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

Further. This is one of the greatest secrets behind the incredible rate of progress harnessed by the 4x7 method.CHAPTER ONE Bodyweight Exercise Revolution The Theory Behind 4 x 7 The TheoRy the combination of exercises. your health and longevity will never be sacrificed for short term gain. 15 . while at other times the demands of the particular goal or protocol required development along more specific lines. You can rest assured that. the specific exercise selection and their combinations have been determined to produce maximal results for the goals of those programs. We haven’t always adhered to this specific formula in the programs that follow. 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. Sometimes we did. and compensatory movements to balance your growth and to remove the parking brake from your output and mobility. 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. though you’ll be pushing yourself to the limit. comes from the perspective of the CST ‘health-first’ value hierarchy. In addition to the actual “work” days. 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. But each program was designed to train the entire body.

The Swipe is the seamless integration of the Forward Pendulum with the Clean to Order. 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. Tapping into this effect in combination with the unique 4x7 4-day cycle will allow you to progress more rapidly. here’s a brief explanation of the Fibonacci sequence and how and why it affects the way that we train. the Clubbell Swipe. What is a complex movement chain? Let’s take a simple example. What is the Fibonacci sequence? For those of you with a burning desire to understand the theory behind this stuff. The 4x7 program incorporates movements which increase in complexity so that your gains compound as your movement abilities increase. It involves a continuous adding of the previous two numbers to get the next.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. once you’ve completed a full 28-day program. CST’s 4x7 training methodology will put all of these unique factors to work for you in a seamless design which. with smaller rest periods between training sessions. The Fibonacci sequence was named after the mathematician Leonardo Fibonacci. Sophistication 4x7 incorporates a key principle of the CST system: the synergistic training effect. 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). This incredible and somewhat mysterious natural tendency is the other big secret behind 4x7’s profound success. you’ll find yourself structuring all of your training around. 16 The 4 x 7 Wave CHAPTER ONE The Theory Behind 4 x 7 Bodyweight Exercise Revolution .

618. Coach Sonnon and the RMAX Faculty were immediately struck by how consistently the patterns resonated with their own personal history. 3. It should be regarded as a tendency rather than a law. and even stock market fluctuations and human development can be related to the Golden Mean. It has been observed that such things as the structure of flowers. Its purpose is to present a model which will allow an athlete to “peak” on any given event day. 34. This pattern relates to a natural phenomenon of sequence proportions of 1:1. and usually on days which according to the template should have been scheduled for rest. 5. the book outlines how to organize training to reflect the human organism’s natural tendency to wave rest and work. in both macro and micro cycles. 8. peak performance was the result. so far at least. the author’s underlying assumption is that our own rhythm resonates with the Fibonacci sequence. 13. This same tendency was reflected throughout their training logs. When they ignored it. it will allow us to influence tapering to a specific time for peak performance. 2. it must be remembered that this is a pseudo scientific approach in that. off days and even injury happened. When examining the relationship between this magic number and the natural world. When they began to experiment proactively with this method of cycling. leaves. 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. Based on their studies of the competitive and training history of a wealth of athletes.618 or 0. new frontiers of adaptability began to open up. Basically. When they ignored it. science has neither proved nor disproved it. If we can render that sequence in a program and synch that up with our body’s natural rhythm. 17 . When they were tapping the tendency.CHAPTER ONE Bodyweight Exercise Revolution The Theory Behind 4 x 7 The TheoRy in the following manner: 1. shells. As a proportion. etc. the Golden Mean was also tremendously influential in the literature on aesthetics which flourished at the time of the Renaissance. often referred to as the Golden Mean. 21.

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

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

Perhaps ‘orchestrating’ work and recovery might be the better image. 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. exertion and discomfort subjectively. because these will be key. 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. and you create a very accurate gauge of your progress. By learning to quantify the subjective you give yourself an immediate sense of where you stand. and you can then use this as a determinant factor in progressive resistance. the ‘4’ in 4x7 refers to that balancing. Balancing Work And Recovery 20 The 4 x 7 Wave CHAPTER TWO Balancing Work and Recovery Bodyweight Exercise Revolution . 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. The CST Intuitive Training Protocol allows you to develop the ability to differentiate form. Whatever you want to call it. 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.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. The Rosetta stone to unlocking your performance involves becoming intimately familiar with the CST Intuitive Training Protocol. 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.

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

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

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

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

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

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

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 more in-depth exploration of Prasara Yoga.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. 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 your bonus video clips of the circuits for the Fat Loss program. we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. use the following links: Fat Loss A • Fat Loss B • Fat Loss C 27 .

And 45 seconds falls pretty much in the middle of the accepted TUT to stimulate muscle growth. during rest periods. The selected exercises are performed in a staggered manner. perform each exercise in a slow and deliberate manner for 45 seconds. Rather than counting repetitions.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. You can increase difficulty level as you gain strength and coordination. Each exercise consists of 4 different levels of difficulty. such as those found in the RESET program. Each exercise is separated by a 60 second rest period. TUT is the main predictor of the outcome of strength training. 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 . It is recommended to use recovery techniques. Complete 4 Rounds of the following Super-Set of exercises. completing one set of each exercise before returning to start again. The goal is to achieve continuous Time Under Tension (TUT) during the full 45 seconds. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level.

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. even if you are just lying inert. elbows back) Rest Full Continuous Standard Tuck Split Tuck 29 . This means you are incinerating calories for hours after training. without rest. resting between rounds according to the appropriate rest periods prescribed in the master table above. Working this close to your edge. While it continues to build the strength and density of our musculature. up to 36 in fact. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. at high intensity. this means that we are placing such an intense metabolic demand on our system that it takes several hours. also stimulates the creation of a hormonal profile which will promote fat loss and muscle gain. 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. Each exercise consists of 4 different levels of difficulty. 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). Essentially. for the body to work its way back to homeostasis (a normal state). Perform the following circuit for 5 rounds.

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. You can do this by decreasing the difficulty level of the exercise according to the choices offered. 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. complexity is an oft ignored but extremely powerful tool in our physical conditioning arsenal. 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 . In this Hybrid Routine. 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. Above and beyond volume. you will need to adjust certain variables in order to respect the Rate of Perceived Exertion targets. The Hybrid Routine is to be performed in much the same way as the Metabolic Resistance Circuit. frequency and intensity. by reducing the number of repetitions or by increasing the rest pause between repetitions. Go through each of the 4 compound exercises without rest and then take the prescribed rest according to the master table.

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. 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.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Strength Routine Exercises Hand Press Variations 1. Ensure a straight line from feet to hips and from hips to hands. Lower for a count of four. Hands on box faT loss Start Middle Begin with hands on low box. Stretch the spine long and slightly draw the belly towards the spine. maintaining straight legs and a long spine. 31 .

32 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Rocca Press Start Middle Set up similarly to 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.Fat Loss Exercise Descriptions: Strength Routine Exercises Hand Press Variations (continued) 2. End 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. 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.

33 . but with your feet elevated. Perform in the same manner as the previous level.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. Having your mass placed more vertically over your hands will require much more force production. You should be aligned with your hips much more directly over your hands here. End Perform in the same manner as the previous level.

34 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Exhale and stretch the spine long. Keep elbows tucked in to about 45° from the ears and keep shoulders pulled away from the ears.Fat Loss Exercise Descriptions: Strength Routine Exercises 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. spring up into a handstand with your back to the wall and supported with your heels against the wall. Supported Handstand Pushup* Start Middle With hands about one foot from a solid wall. Contract glutes and thighs and stretch toes to the sky. *All previous versions of this exercise MUST be MASTERED before attempting this version.

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

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

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

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

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

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

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

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

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

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

this portion is identical to the middle of the standard Quad Hop. capturing the elastic energy as in the standard Quad Hop.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Quad Squat Variations (continued) 3. 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. End As you explode out of bottom position. 45 . Quad Hop with clap faT loss Start Middle Prepare in the same way as for the standard Quad Hop variation.

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

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

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

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

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

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

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. 52 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . End As you reach the end point of the Lateral Swoop. 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. notice the natural storing of elastic energy as you settle into that position. 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.Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued) 2. 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. Note that the secret to success in this exercise is feeling out the natural points of absorption and explosion of elastic energy (bounciness).

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. extended to the right. As your free leg swings back into its original position. Our objective is to sweep all the way through. Do the same for the right hand. 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. 53 . 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. back to the right.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued) 3. As your sweeping leg approaches your left arm.

Our objective is to sweep all the way through. 54 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . 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. Do the same for the right hand. extended to the right.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. place your right hand back on the ground and transfer your weight forward as you let your leg continue to swoop towards the back. As your sweeping leg approaches your left arm. 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. As your free leg swings back into its original position. End Begin sweeping your free leg around as in previous versions. back to the right.

At the same time your hands will drive down and back. start sending the hips back again and prepare to absorb your downward momentum with the legs. 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. Reach forward with your arms to counter balance the movement. From your bottom position in the squat. and snap your hips up and forward. You should finish with your hips extended forward and your hands just behind your hips as you float at the apex of your jump. pushing through your heels first. creating a slight arch in the low back.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises (continued) Jump Squat Variations 1. 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. landing as softly as possible before repeating. End As you begin to come down from the apex. forcefully exhale as you drive up from the ground with your legs. 55 . Make as little noise as possible on landing.

You should finish with your hips extended forward as you float at the apex of your jump. creating a slight arch in the low back. 56 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Make as little noise as possible on landing. landing as softly as possible before repeating. From your bottom position in the squat. start sending the hips back again and prepare to absorb your downward momentum with the 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. End As you begin to come down from the apex. Prisoner Jump Squat Start Middle Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx. pushing through your heels first.Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations (continued) 2. Your hands remain behind your head throughout. forcefully exhale as you drive up from the ground with your legs. and snap your hips up and forward. Place both hands behind your head and draw the elbows backwards.

unfold your body. landing as softly as possible before repeating. creating a slight arch in the low back. Prepare to absorb your downward momentum with the legs. Make as little noise as possible on landing. 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. 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.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations (continued) 3. ready to help you explode upwards. As you begin to lift off the ground. Allow the arms to swing down to your sides. bring your knees up to your chest and ball up as compactly as possible as you come to the apex of your jump. 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. 57 .

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

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

Absorb the momentum of the hop. 60 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . Quad Hop / Rocca Press Quad Squat Transition Perform a Quad Hop as described earlier. Pull your shoulders away from your ears and tighten your core. Flare your knees back out slightly and prepare for another repetition. 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. then extend your arms and your legs. 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.Fat Loss Exercise Descriptions: Hybrid Routine Exercises Quad Squat to Hand Press variations (continued) 2.

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

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

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

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

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

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

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

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

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

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

alternating between sides each time. From your low squat. Reach and Touch Transition Perform the Reach and Touch as described earlier. Prisoner Jump Squat to Reach and Touch Wheel faT loss Prisoner Jump Transition Perform the Prisoner Jump as described earlier. Come back out of the Reach and Touch to the same side. ready for the next jump. 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.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Hybrid Routine Exercises Jump Squat to Wheel / Table (continued) 3. This will bring you back into a low squat. fingers pointing away from you. The rotation of the planted hand towards the inside to point back down at the head will also be key. 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. 73 . as described earlier. But when you land. Perform your next Reaching Arch to the left. Your weight should be equal on all three points (two feet & one hand).

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

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

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

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

we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. Theory and Application of Modern Strength and Power Methods. 78 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution . For your bonus video clips of the circuits for the Hypertrophy program. For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.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 in-depth exploration of Prasara Yoga.) Click Here for your Custom Prasara Flow. 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.

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. well within our hypertrophy range. For each exercise. 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 .CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution The first of these methods is the SuperSlow Eccentric. We will do between 3 and 5 repetitions. In Superslow Eccentrics. Our focus will be on the eccentric phase. we will be performing 3 repetitions per set in this manner. The next method we will be using is the Eccentric/Isometric Contrast. The concentric / overcoming portion should be done to a count of about one second. where we will be lowering slowly and stopping in three positions along the way for an isometric hold of 5 seconds in each position. putting us within our 30-70 second hypertrophy range of TUT. thus placing us at around 45 seconds of Time Under Tension (TUT).

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

You are spending 30 seconds in each of the three positions for each exercise. 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. Perform the following sequence of Max Duration Isometrics for two Rounds (twice through the entire sequence).CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Perform the following sequence of Drop Sets twice through (two sets). There is no rest between exercises in the Drop Set. 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 .

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

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

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

85 . 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. End Perform in the same manner as the previous level. but with your hands on the floor. 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.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Eccentric / Isometric Contrast (continued) Inverted Hand Press (continued) 2. 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. 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 . 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. Perform in the same manner as the previous level.Exercise Descriptions: Eccentric / Isometric Contrast (continued) Inverted Hand Press (continued) 3. End Perform in the same manner as the previous level.

begin to slowly flex at the hip of the Action leg.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Eccentric / Isometric Contrast (continued) 1-Legged Straight Legged Deadlift 1 & 2. Keep a soft bend in the knee of the Action leg. End To return to the starting position. 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. 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. 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. Keep the hips square to the floor as you descend and maintain balance between mid-foot and heel. Maintaining the straight line from head to heel. Your head will go down and your free foot up. Ensure to maintain all the technical points already mentioned. this will have you leaning slightly forward. bent at the hip of the Action leg. you break your head to heel alignment or you let your hip turn out and up. Arms to Side & Arms Overhead Start Middle Get balanced on the mid-foot of your planted “Action” leg.

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

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.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.” The easiest level is to start from the knees on the floor. 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). Push Up Easiest Push Up Hardest 89 . maintaining a straight line from head to feet (knees). Forcefully exhale and press through you hands to drive back to starting position. Slowly lower your chest to about one inch shy of the ground. End Adjusting Level of Difficulty: To adjust difficulty level for this exercise. Pull your shoulders down away from your ears. Elbows should point back at about °45 from the body. Keep the shoulders pulled down away form the ears throughout the movement. Maintain your body alignment and your shoulder pack throughout. you can change the lower body “fixed point. 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.

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

This eliminates the need to stretch the leg out behind you as you roll towards your shoulder.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. 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. Screw Press Level 2 Screw Press Level 3 91 . 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). End Exhale forcefully as you unfurl and press into the ground with your right palm heel to come back to the start position. but no further.

*Perform maximum repetitions on one leg before finishing the exercise by doing maximum reps with the second leg. as you extend your foot laterally as described above. Use this stored elastic energy to swoop your right leg straight to the back. Look forward and stretch your spine long before exhaling and pressing off the heel to rise back to the starting position. At the same time. 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 . 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. 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. 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. Slip your right foot through the space between your left arm and leg. We’ll use the right leg free for the purposes of this example. hopping over it with your left foot. Quarter Swoop Transition This time. When you get to the bottom of your squat.Exercise Descriptions: Drop Sets (continued) One-legged Squat to Leg Swoop Variations* 1.

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

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

Find your balance on the area between the heel and mid foot of the planted leg. 95 . 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. Use only enough assistance from the supported arm to complete the rep in good form. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. Exhale as you drive up. Keep your free shin parallel to the floor at all times. Stretch the spine long from the crown of the head to the coccyx. Weight should remain between the heel and mid-foot.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°). The free leg shin stays parallel to the ground. 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. using an active contraction of the glutes. End Begin the movement by driving the hips towards the back wall. Keep the spine stretched long. Reach forward with the free hand to counter-balance this movement. then reach back and down with the hips to lower your center of gravity. You can help yourself as needed with your supported hand. Ensure that the knee tracks in a parallel line to the direction of the toes.

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

Lift one of the legs off of its triceps support. End Under control. palms flat on the mat and elbows flared slightly outwards. bring the leg back to its triceps support. Concentrate on short exhalations throughout the isometric hold. One-sided Crow (left and right) Start Middle From all fours. allowing air to be brought in automatically by the body.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Max Duration Isometrics Crow 1. 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. 97 . 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).

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

99 . The most difficult is with the elbows nudged into the armpits. the more difficult the exercise becomes In the one-legged versions. The further you tilt forwards and place the weight on the hands. In the full Crow.or you can extend it backwards to add difficulty. the higher you place the knees on the triceps the more difficulty you add to the exercise..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.. you can keep the free leg bent and close to the body to make the exercise easier… Extended Elbows or Armpits .

Walk hands backwards to return to the starting position. ready for the next variation. walk your hands forward until your arms are stretched overhead and your elbows locked (like Superman flying). Concentrate on small exhalations and let the inhalations happen on their own.” While holding this 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.Exercise Descriptions: Max Duration Isometrics (continued) Superman 1. 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. Ensure to pull your shoulders down away from your ears. Stretched arms Start Middle With hands and feet (or knees) in contact with the floor. Do not let your hips sag towards the floor.

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

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

CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy NOTES 103 .

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

we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD.) Click Here for your Custom Prasara Flow. For more in-depth exploration of Prasara Yoga. Circuit A • Circuit B 105 .CHAPTER FIVE Bodyweight Exercise Revolution Strength We should also make a quick note about rest periods. Generally. 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). For your bonus video clips of the circuits for the Strength program. but time between bouts of the same exercise will remain in the 3 minute range. 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 more thorough coverage of the IntuFlow® Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD. 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. use the following links.

We’ll stop when we can no longer create that explosive movement and the repetitions start to slow down. the intent to move with speed is what is important. thus the ballistic component. We will start with the Dynamic Effort Method which will have you working against a resistance that you can move for 5-6 repetitions. This approach differs from the above in that the explosive concentric portion will actually cause you to lift off the ground. 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.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). we do not want to break the muscle down. lowering under control and overcoming the resistance with as much speed as possible. Perform the following SuperSet for a total of 5 sets. Then we will move on to the Ballistic Method. We are shooting for between 5 and 10 repetitions depending on resistance. Even if you actually move slowly. Choose a complexity level that allows you to do 5-6 good repetitions. 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 . Since we will be training strength again the next day.

What most people think of as “plyometrics” can be included in this 107 . but we will also permit ourselves to indulge in methods which may illicit a somewhat greater degree of breakdown to the muscle. 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).CHAPTER FIVE Bodyweight Exercise Revolution Strength After completing all of your Dynamic Effort sets. perform the following SuperSet for a total of 5 sets.” Basically it comes down to absorbing force. since we have our No and Low Intensity days to restore ourselves. we will still focus on maximal neuromuscular recruitment. 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. We’ll be doing 3-5 repetitions. but within our ability to resist or lower under control. 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. Shoot for a level which allows you to do 5 to 10 repetitions without slowing down. 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. 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. where we will be using a level of resistance that is at or even beyond our ability to overcome. depending on the chosen difficulty level and on fatigue. The first method we will use is the Near Maximal Eccentric. Stop when you reach an RPE of 9.

4 sets of 7 repetitions. Perform the following for 6 SuperSets of 3-5 repetitions.Strength category of training method. cycles 3 & 4. cycles 5 &6. 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. For our purposes. we will be using what is called an Altitude Landing. 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. 2 sets of 8 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 . cycle 7. Increase repetitions or move up in difficulty as RPE drops while maintaining a high Rate of Perceived Technique. choosing a level of difficulty which allows you to perform: 3 sets of 5 repetitions. cycles 1 & 2. 5 sets of 6 repetitions.

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. Ensure a straight line from feet to hips and from hips to hands. Lower for a count of four. 109 . Ensure that shoulders are actively pulled away from ears.CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations 1. Hands on box sTRengTh Start Middle Begin with hands on low box. Allow your lungs to passively fill as you return to the starting position. 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.

End Perform in the same manner as the previous level. Rocca Press Start Middle Set up similarly to the previous level. but with your hands on the floor. 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. You may need to come further up on to your toes in order to maintain the tight piked position.Strength Exercise Descriptions: Dynamic Effort Method Inverted Hand Press Variations (continued) 2. 110 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . 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. Exhale and drive up as forcefully as possible in an attempt to create as much speed as you can.

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

Exhale and stretch the spine long. Contract glutes and thighs and stretch toes to the sky. 112 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . End Forcefully exhale and press yourself to the starting position. Inhale as you slowly lower yourself until your hairline brushes the mat. spring up into a handstand with your back to the wall and supported with your heels against the wall. Supported Handstand Pushup Start Middle With hands about one foot from a solid wall. 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.

Exhale as you drive up. Keep your free shin parallel to the floor at all times. Keep the spine stretched long. 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. Drive off the ground through the heel and project the hips up and forward. 113 . Use only enough assistance from the supported arm to complete the rep in good form. 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. Place your hand (on side of planted leg) on a chair or other solid object to help support yourself. using an active contraction of the glutes. Reach forward with the free hand to counter-balance this movement. Free leg in back (supported) 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. You can help yourself as needed with your supported hand. Weight should remain between the heel and mid-foot. Find your balance on the area between the heel and mid foot of the planted leg. then reach back and down with the hips to lower your center of gravity.CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations 1.

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

Find your balance on the area between the heel and mid foot of the plated leg. Reach forward with the hands to counter-balance this movement. You can press your free front heel into the ground to assist the movement as needed. using an active contraction of the glutes. 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 (continued) 3. 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°). The free leg heel should continue to hover just above the ground. 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. then reach back and down with the hips to lower your center of gravity. Drive off the ground through the heel and project the hips up and forward. 115 . Keep the spine stretched long. Exhale as you drive up. Ensure that the knee tracks in a parallel like to the direction of the toes. Weight should remain between the heel and mid-foot. Stretch the spine long from the crown of the head to the coccyx.

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

End Take the elasticity built up in through the bottom position. 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. 117 . rise up to the middle position of the Quad Squat. Keeping the spine stretched long and parallel to the ground. but allow this to happen naturally. 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. as forcing it will cause a deterioration of form. You will be able to increase the height of your jump. exhale and forcefully explode upwards equally with all four limbs. drop your butt to your heels and your nose towards the floor. There should be no pause at the bottom of the movement.CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Ballistic Method Quad Hop Variations 1. but keep the spine long and parallel to the ground. As you near the bottom.

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. this portion is identical to the middle of the standard Quad Hop. End As you explode out of 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. 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. 118 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution .

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

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. Make as little noise as possible on landing. Trinity Jump Squat (basic) Start Middle Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx. pushing through your heels first. From your bottom position in the squat. At the same time your hands will drive down and back. and snap your hips up and forward. 120 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . End As you begin to come down from the apex. 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. start sending the hips back again and prepare to absorb your downward momentum with the legs. You should finish with your hips extended forward and your hands just behind your hips as you float at the apex of your jump.Strength Exercise Descriptions: Ballistic Method Jump Squat Variations 1.

pushing through your heels first. Prisoner Jump Squat sTRengTh Start Middle Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx. 121 . start sending the hips back again and prepare to absorb your downward momentum with the legs. landing as softly as possible before repeating. You should finish with your hips extended forward as you float at the apex of your jump. Place both hands behind your head and draw the elbows backwards. Make as little noise as possible on landing. creating a slight arch in the low back. forcefully exhale as you drive up from the ground with your legs. From your bottom position in the squat.CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Ballistic Method Jump Squat Variations (continued) 2. 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. End As you begin to come down from the apex. and snap your hips up and forward.

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. 122 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . landing as softly as possible before repeating. As you begin to lift off the ground. Allow the arms to swing down to your sides. bring your knees up to your chest and ball up as compactly as possible as you come to the apex of your jump. ready to help you explode upwards. 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. unfold your body. Make as little noise as possible on landing.Strength Exercise Descriptions: Ballistic Method Jump Squat Variations (continued) 3. Prepare to absorb your downward momentum with the legs. creating a slight arch in the low back. Your arms should help you by driving upwards. 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.

then proceed to the other side. stretch the right leg back and bring your right shoulder to your right hand by tucking your elbow in to your ribs. Do all repetitions to one side. Roll sideways until your shoulder muscle is pressed against the mat. End Place your left hand back to the mat. Either from the knees or from the toes. Make sure your shoulders stay pulled down away from your ears throughout the movement. 123 .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. Lift your left hand off the mat and put it by your side. but no further. Exhale forcefully as you unfurl and press into the ground with your right palm heel to come back to the start position.

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. sTRengTh Clubbell Kettlebell Dumbell 127 . another way to adjust difficulty is to add weight to the movement using some of the following examples.

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

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

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

CHAPTER FIVE Bodyweight Exercise Revolution Strength NOTES sTRengTh 131 .

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

For more in-depth exploration of Prasara Yoga.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. 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. we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. 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. Let the target RPE and RPT numbers be your guide. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. You’ll perform one set of each exercise. and start again until you’ve completed 5 rounds in total.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. until you’ve mastered them all. rest for 60 seconds. Each exercise is presented with three variations of increasing difficulty. 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 .

you must. 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 . Each of 4 exercise stations performs 20 seconds work / 10 seconds rest repeated 8 times (for a total of 4 minutes). The resilience of those tissues and your ability to access SEE is of great importance in building agility and speed. Also. As you work through these circuits. low energy expenditure movements. Your endurance will improve. Metcon circuits place a heavy demand on your energy systems (both anaerobic and aerobic). Continue this pattern until you’ve done them all. The entire session will last a total of 24 minutes. remember the following mantra: If you can go harder. Let that be your goal. 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. 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. After completing all 4 minutes of station one.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Metabolic Resistance Circuit (Metcon) High Intensity Day Rather than work up to long periods of slow. as will your ability to recover your ‘wind’ within a shorter and shorter window. Let the target RPE and RPT numbers be your guide. and strive to push a little more each time you do the circuits. We’re using them here in order to accustom your body to repeated bursts of energy followed by brief rest pauses.

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

and come back to standing. Remember: this is an active hold. Shoulders are packed down and your weight is mid-foot. Perform the squat in the same manner as the previous level. this time continuing down until your thighs are parallel to the floor. begin with feet shoulder width apart and spine aligned. End Pause. paying attention to the same points of alignment as in the previous level. and sit back as far as you can. Keep your crown high. Trinity Squat with Hold at Bottom Trinity Squat Variations (continued) Start Middle As before. 137 . halt and overcome your downward movement without being able to access the slight plyometric effect of the basic version. reverse. maintain good crown to coccyx alignment.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).

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

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

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

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

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

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

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

one leg up and one leg extended behind you with the weight on your toes. Your balance is held over your hands. 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. Basic Mountain Climber Metabolic Resistance Circuit Exercises Start Middle Begin in a relaxed lunge position. 145 . Allow your descending bodyweight to load the tendons and ligaments of your legs. Maintain good spinal alignment throughout. Focus on opening your hips and allowing that springiness to load the connective tissues so that the movement becomes as effortless as possible. 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. 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.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Mountain Climber Variations 1.

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

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

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

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

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

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

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

153 . Shoot the right leg out to the left side until it is locked. 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. Full Leg Swoop Metabolic Resistance Circuit Exercises Start Middle Begin at the bottom portion of the squat. Remember to keep that leg locked and open your hips. The movement should feel buoyant.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Leg Swoop Variations (continued) 3. Remember to alternate sets of swoops between the right and left legs. and the swooping leg should feel free. 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. Maintaining that locked leg.

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

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

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

CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM NOTES 157 .

Rather. Forward Pressure. they’re training simply for the enjoyment of it. 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. As long as you follow sound training protocols (such as “cycle or circuit. To illustrate an example of this. 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. hypertrophy. Self-described “lifers”. 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. 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. your goals can be completely arbitrary. such as increased strength. 158 The 4 x 7 Wave CHAPTER SEVEN Bodyweight Exercise Revolution . What follows are some general guidelines for Longevity Training. The focus for lifers is more on health and wellness first and functional or strength goals second. we’ve included a longevity-type program fitted into the 4x7 training protocol. Any of the following could be examples of arbitrary training goals: • Choosing a cycle based on an attribute goal. we’re talking about goals that follow your curiosity rather than the demands of a sport or discipline which you might be conditioning for. and training intensity is generally geared to the long term rather than employing steep heights and extended periods of recovery. The good news is that it doesn’t have to be so complicated. such as FlowFit. Our sample program combines a strength training day with a running day. but don’t cocktail”). dictated by your interests at the time. endurance. By arbitrary we don’t mean “purposeless”.

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

For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD. use the following link: Circuit A 160 The 4 x 7 Wave CHAPTER SEVEN Bodyweight Exercise Revolution . we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD.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.) Click Here for your Custom Prasara Flow. For your bonus video clip of the circuits for the Longevity program. For more in-depth exploration of Prasara Yoga.

Let the target RPE and RPT numbers be your guide. until you’ve mastered them all. rest for 60 seconds. and start again until you’ve completed 5 rounds in total. Each exercise is presented with three variations of increasing difficulty. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level.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. You’ll perform one set of each exercise. 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. And remember to move up a level of movement sophistication if it gets too easy. 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 to get your legs used to pounding the pavement. 162 The 4 x 7 Wave CHAPTER SEVEN Bodyweight Exercise Revolution . After all. begin with a 20 to 30 second sprint followed immediately by a 60 to 90 second recovery jog. and up to a month. If you begin with a 20 minute jog and build up to 45 minutes. Take at least two weeks. you’ll be well prepared for the demands of this sprint program. running every other day. 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. That’s one set. By the end of the 28-days you’ll have worked up to 7 or 8 sets. you’ll begin with a 5 to 10 minute warm up jog. For your high intensity day we’re going to take advantage of High Intensity Interval Training (HIIT) to boost your metabolism. When you feel warm and loose. to build your general conditioning for running. and give you the satisfaction of a hard fought and hard won training session. 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. For the sprint sets. Your goal is to bring your wind and endurance up to speed. You’ll start with 4 sprint sets.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. for the lifer that satisfaction of a job well done is what the High Intensity day is all about. crank up that fat burning furnace.

under the 4x7 format you’re always shooting to meet the target RPE of that day. If this is something you’d like to pursue. 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. you’ll find a full complement of such exercises on the RMAX Powered Running DVD. you’ll build up to 7 or 8 sets. 163 . Again.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. Remember. You’ll have to tweak the details of your program to do that. The number of total sets will be determined by your Rating of Perceived Exertion (RPE). We encourage you to check it out. until you’re doing 30 second sprints followed immediately by 30 second jogs.

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

CHAPTER SEVEN Bodyweight Exercise Revolution

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

CHAPTER SEVEN Bodyweight Exercise Revolution

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

End Pike your feet straight up and point your toes at the ceiling. Lift your feet from the floor and slowly draw your knees into your chest. 168 The 4 x 7 Wave CHAPTER SEVEN Bodyweight Exercise Revolution . The entire sequence should be done as slowly as possible. Return to tuck. Your arms are removed from the equation in this variation. so you’ll have no extra support.Longevity Exercise Descriptions: Strength Circuit Exercises Half Spinal Rocks (continued) 2. Pike — Arms Overhead Start Middle Lie on your back with your arms overhead. then slowly extend your legs back to 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). Repeat to the other side. rather than reversing the movement. 169 . and pike to the ceiling as before. Without letting them touch the floor.CHAPTER SEVEN Bodyweight Exercise Revolution Longevity Exercise Descriptions: Strength Circuit Exercises Half Spinal Rocks (continued) 3. with your arms at your sides. rotate them down until they’re extended straight as in the start position. Pike — Around the World longevITy Start Middle Lie on your back as before. Raise your legs and draw your knees to your chest. End This time.

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

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

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

CHAPTER SEVEN Bodyweight Exercise Revolution Longevity NOTES longevITy 173 .

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

A quick study of the numbers should answer any questions that you might still have. And if you do hit bumps along the road. 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’re still working to meet the RPT and RPD numbers of each of the 4 days. If you structure your plan well and begin with a realistic start number you should have no trouble keeping within those safe guidelines. See the full e-book if you need a reminder of what those are. we guarantee that you’ll experience faster than average recovery. remember that you can add more rest but you can’t add more work. After practicing the component exercises of the program until you reach an RPT of 8 or higher and an RPD of 3 or lower. This is the same template that Coach Murdock developed for his personal training journal and that of his clients. If you do. Let’s say that you were able to do the Flowfit® circuit for 5 minutes. Good luck. 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.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. put them all together into the full circuit and time yourself. and have fun! 175 . You can also print this off and post it on the wall of your training area to keep track of your progress. stop. 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. We’ve included a chart to go along with our example. You can slot any of the RMAX programs into this 4 x 7 format. and you’ll increase your capacity more rapidly and in a shorter period of time than you ever thought possible. That number then becomes your start number for your first Moderate Intensity day.

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 .

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

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

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

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