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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 .

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

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

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

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

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

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

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

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

and you can then use this as a determinant factor in progressive resistance. 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. Balancing Work And Recovery 20 The 4 x 7 Wave CHAPTER TWO Balancing Work and Recovery Bodyweight Exercise Revolution . It’s the template that dominates your day to day work. The Rosetta stone to unlocking your performance involves becoming intimately familiar with the CST Intuitive Training Protocol. Whatever you want to call it. because these will be key. the ‘4’ in 4x7 refers to that balancing. 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. 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. because your output and your gains really do swell and ebb and finally come to a resounding crescendo at the end of the 28-days. The CST Intuitive Training Protocol allows you to develop the ability to differentiate form. 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. By learning to quantify the subjective you give yourself an immediate sense of where you stand.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. exertion and discomfort subjectively. and you create a very accurate gauge of your progress.

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

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

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

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

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

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

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 . Intensity-> Moderate Strength high MRC — 3-5 min rest RPE = 8-10 MRC — 1-3 min rest RPE = 8-10 MRC — 30 sec rest RPE = 8-10 MRC — 15 sec rest RPE = 8-10 Hybrid — 1 min rest RPE = 8-10 Hybrid — 30 sec rest RPE = 8-10 Hybrid — 15 sec rest RPE = 8-10 no Intu-Flow® low Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow Custom Prasara Flow faT loss Cycle 1 Cycle 2 Cycle 3 Cycle 4 Cycle 5 Cycle 6 Cycle 7 Strength Intu-Flow® Strength Intu-Flow® Strength Intu-Flow® Hybrid — 1 min rest RPE = 5-7 Hybrid — 30 sec rest RPE = 5-7 Hybrid — 15 sec rest RPE = 5-7 Intu-Flow® Intu-Flow® Intu-Flow® Click Here to download your basic Intu-Flow® session. For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.) Click Here for your Custom Prasara Flow. For more in-depth exploration of Prasara Yoga. For your bonus video clips of the circuits for the Fat Loss program.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.

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

Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. without rest. While it continues to build the strength and density of our musculature. elbows back) Rest Full Continuous Standard Tuck Split Tuck 29 .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. up to 36 in fact. Perform the following circuit for 5 rounds. This means you are incinerating calories for hours after training. for the body to work its way back to homeostasis (a normal state). resting between rounds according to the appropriate rest periods prescribed in the master table above. Each exercise consists of 4 different levels of difficulty. even if you are just lying inert. Working this close to your edge. 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. also stimulates the creation of a hormonal profile which will promote fat loss and muscle gain. at high intensity. Exercise Quad Squat x 10 Spinal Rock x 10 Leg Swoop x 10/10 Jump Squat x 10 Level 1 Squat Standard Level 2 Hop Butterfly Level 3 Clap Pike Level 4 FGE partial Compression faT loss Lateral Quarter Prisoner (hands behind head. this means that we are placing such an intense metabolic demand on our system that it takes several hours.

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

31 . Hands on box faT loss Start Middle Begin with hands on low box. Lower for a count of four. 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.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. Stretch the spine long and slightly draw the belly towards the spine. Allow your lungs to passively fill as you return to the starting position. Ensure that shoulders are actively pulled away from ears. End Pause one second with your crown between your hands and forcefully exhale and press away from the box.

Fat Loss Exercise Descriptions: Strength Routine Exercises Hand Press Variations (continued) 2. 32 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . 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. You may need to come further up on to your toes in order to maintain the tight piked position. End Perform in the same manner as the previous level.

End Perform in the same manner as the previous level. but with your feet elevated. 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.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. Perform in the same manner as the previous level. 33 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

except you will now extend the legs out straight in front. End Tuck the knees into the chest as you roll through the middle portion.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. As you reach the seated position of the start. If you have the range of motion your feet will contact the ground. your starting position is similar to the previous versions. extend the legs to project the feet above your head. Pike faT loss Start Middle Again. but this is not a necessary component of the exercise. 49 . stretch your spine long and inhale. locked out. Ensure a full emptying of the lungs. Shoot for a comfortable position. As you get to the shoulder blades. with your legs in full. 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. balanced on your shoulder blades. extension.

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

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

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. End As you reach the end point of the Lateral Swoop. 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 . 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). notice the natural storing of elastic energy as you settle into that position. 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.

As your free leg swings back into its original position. 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. shift your weight to the right hand to allow you to quickly lift the left hand up and allow the passage of the leg.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Leg Swoop Variations (continued) 3. End Begin sweeping your free leg around as in previous versions. extended to the right. back to the right. 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. Perform a slow and steady exhalation throughout the sweep of the leg. Our objective is to sweep all the way through. 53 . As your sweeping leg approaches your left arm.

shift your weight to the right hand to allow you to quickly lift the left hand up and allow the passage of the leg. extended to the right. Our objective is to sweep all the way through.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. End Begin sweeping your free leg around as in previous versions. Perform a slow and steady exhalation throughout the sweep of the leg. back to the right. As your free leg swings back into its original position. Do the same for the right hand. 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. 54 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . place your right hand back on the ground and transfer your weight forward as you let your leg continue to swoop towards the back.

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

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

As you begin to lift off the ground. landing as softly as possible before repeating. 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. 57 . creating a slight arch in the low back.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations (continued) 3. End As you begin to drop. 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. bring your knees up to your chest and ball up as compactly as possible as you come to the apex of your jump. Tuck Jump faT loss Start Middle Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx. unfold your body. Allow the arms to swing down to your sides. Your arms should help you by driving upwards. Prepare to absorb your downward momentum with the legs. Make as little noise as possible on landing.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. Make sure your shoulders stay pulled down away from your ears throughout the movement. Screw Press Level 2 Screw Press Level 3 91 .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. Adjusting Level of Difficulty: 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.

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

When you get to the bottom position of the squat. 93 . ready to complete the squat. We will use the right leg free for this example. tip towards your right hand while you simultaneously begin swooping the right leg towards the left and stretching it out to full extension.CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Exercise Descriptions: Drop Sets (continued) One-legged Squat to Leg Swoop Variations (continued)* 2. Exhale forcefully and press off the ground to come back to start position. As the leg approaches the front. 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. *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. allow it to bend as it comes around. shift your weight backwards so that you tip back onto your left foot with your right leg bent in front of you. 3⁄4 Swoop Transition Continue swooping the leg through to the back. You can use the heel of the bent free leg to assist. At that point. place the left hand down onto the mat. When the leg passes the line of the left arm.

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

using an active contraction of the glutes. The free leg shin stays parallel to the ground. The free leg is cocked to the back. Ensure that the knee tracks in a parallel line to the direction of the toes. Place your hand (on side of planted leg) on a chair or other solid object to help support yourself. Reach forward with the free hand to counter-balance this movement. Drive off the ground through the heel and project the hips up and forward. You can help yourself as needed with your supported hand. Find your balance on the area between the heel and mid foot of the planted leg. 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. Keep your free shin parallel to the floor at all times. Keep the spine stretched long. Weight should remain between the heel and mid-foot. *Perform maximum repetitions on one leg before finishing the exercise by doing maximum reps with the second leg. Use only enough assistance from the supported arm to complete the rep in good form. Exhale as you drive up. End Begin the movement by driving the hips towards the back wall. 95 . Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended.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°).

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

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

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

The most difficult is with the elbows nudged into the armpits. 99 ..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 . 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.

100 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution . Stretched arms 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. Ensure to pull your shoulders down away from your ears. Do not let your hips sag towards the floor. 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. Pull the belly button slightly towards the spine to ensure proper activation of the abdominal “belt.Exercise Descriptions: Max Duration Isometrics (continued) Superman 1.” While holding this position. Walk hands backwards to return to the starting position. 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.

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

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

CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy NOTES 103 .

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

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

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

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

4 sets of 7 repetitions. For our purposes. we will be using what is called an Altitude Landing. 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 . 2 sets of 8 repetitions. 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. Increase repetitions or move up in difficulty as RPE drops while maintaining a high Rate of Perceived Technique. 5 sets of 6 repetitions. cycles 3 & 4. cycle 7. Perform the following for 6 SuperSets of 3-5 repetitions. which basically means we will be dropping into our end position and “sticking” the landing as quickly as possible for a short isometric hold before returning to the starting position. cycles 1 & 2. choosing a level of difficulty which allows you to perform: 3 sets of 5 repetitions. Choose a level of difficulty that only allows you to achieve that number of repetitions within a rate of perceived effort of 9. cycles 5 &6.Strength category of training method.

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

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

111 . but with your feet elevated. thus creating more load for the exercise. End Perform in the same manner as the previous level. You should be aligned with your hips much more directly over your hands here. creating as much speed as possible. Having your mass placed more vertically over your hands will require much more force production. 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. Exhale and drive up forcefully. Feet on box sTRengTh Start Middle Set up in a piked position as in previous levels.

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

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

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

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

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

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

End As you explode out of bottom position. Quad Hop with clap Start Middle Prepare in the same way as for the standard Quad Hop variation. 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 . Quickly return hands and feet to their neutral position in order to once again absorb and redirect the energy into the next repetition. this portion is identical to the middle of the standard Quad Hop. Again.Strength Exercise Descriptions: Ballistic Method Quad Hop Variations (continued) 2. capturing the elastic energy as in the standard Quad Hop.

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

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

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

Tuck Jump Start Middle Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx.Strength Exercise Descriptions: Ballistic Method Jump Squat Variations (continued) 3. landing as softly as possible before repeating. 122 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . Allow the arms to swing down to your sides. Make as little noise as possible on landing. bring your knees up to your chest and ball up as compactly as possible as you come to the apex of your jump. unfold your body. 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. creating a slight arch in the low back. Prepare to absorb your downward momentum with the legs. End As you begin to drop. As you begin to lift off the ground. 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.

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

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

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

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

Strength Exercise Descriptions: Altitude Landing Frontal Ground Engagement (continued) 3. 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 . End Absorb the descent 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. Frontal Ground Engagement (FGE) — From standing Start Middle Start from standing. your weight on your heels. into a position to engage the ground on all fours. like a falling cat. Return to the starting point for the next repetition. Tilt forward onto the balls of your feet and use the energy from that movement to make a very small hop which will allow you to pivot. Stop the movement as quickly as possible and “stick” your landing for 2-3 seconds. Your spine should be stretched long. Stretch the spine long from crown to coccyx and make sure your shoulders are pulled down away from your ears.

CHAPTER FIVE Bodyweight Exercise Revolution Strength NOTES sTRengTh 131 .

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

For more thorough coverage of the Intu-Flow Joint Health and Mobility system consider the Intu-Flow® DVD or the Ageless Mobility DVD.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 your bonus video clips of the circuits for the General Athleticism program.) Click Here for your Custom Prasara Flow. we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. use the following links: Circuit A • Circuit B 133 . For more in-depth exploration of Prasara Yoga.

rest for 60 seconds.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. and start again until you’ve completed 5 rounds in total. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. Each exercise is presented with three variations of increasing difficulty. And remember to bump up a level of movement sophistication if it gets too easy — that’s how you’ll increase your coordination and agility. Let the target RPE and RPT numbers be your guide. 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. until you’ve mastered them all. Exercise Level 1 Level 2 Level 3 Trinity Squat x30 Basic Hold at bottom With jump Spinal Rock x10 (done very slowly) Screwing arm press up x10 (one left plus one right equals one rep) Basic Pike Plow Palms Fist Ratchet 134 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution .

The resilience of those tissues and your ability to access SEE is of great importance in building agility and speed. take a 60 second break and then move on to the next station. Continue this pattern until you’ve done them all. As you work through these circuits. The entire session will last a total of 24 minutes. as will your ability to recover your ‘wind’ within a shorter and shorter window. After completing all 4 minutes of station one. remember to move up a level of movement sophistication if it gets too easy. and strive to push a little more each time you do the circuits. Each of 4 exercise stations performs 20 seconds work / 10 seconds rest repeated 8 times (for a total of 4 minutes). We’re using them here in order to accustom your body to repeated bursts of energy followed by brief rest pauses. Your endurance will improve. Let the target RPE and RPT numbers be your guide. Metcon circuits place a heavy demand on your energy systems (both anaerobic and aerobic).CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Metabolic Resistance Circuit (Metcon) High Intensity Day Rather than work up to long periods of slow. Let that be your goal. you must. The specific type of Tabata-based circuit that we’re using here is also designed to increase your performance speed. remember the following mantra: If you can go harder. Also. low energy expenditure movements. 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. 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 .

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

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

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

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

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

CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Strength Circuit Exercises 3. draw your knees into your chest as you did in the Pike version. Your weight should be resting comfortably on your shoulder blades. When your knees have reached your chest. 141 . End Pause. continue to extend your legs back behind your head into the plow. After rolling back down to the floor. 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. unrolling one vertebra at a time as before and rolling slowly back out until you are lying flat on the floor. never on your neck. The lungs are compressed and the breath will be expelled.

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

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

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

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

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

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

pulling your knees to your chest.Exercise Descriptions: Reactive Jump Variations 1. 148 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . When they make contact. Drive your feet into the floor and jump as high as possible. 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. 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. End Allow your legs to drop back out of the tuck as your feet reach for the floor.

but with your hands clasped behind your head. Prisoner Variation Metabolic Resistance Circuit Exercises Reactive Jump Variations (continued) Start Middle As before. End As before. but with your hands clasped behind your head.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: 2. 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. 150 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . pull them back up again. It’s a subtle difference. this time the upward pull of your legs will be rapid while the descent will be slower. Hot Coals Metabolic Resistance Circuit Exercises Reactive Jump Variations (continued) Start Middle Begin as in the basic variation. End Unlike the basic squat jump variation. but this time you won’t drop down into the flat foot squat. You should have the feeling of loading the stored elastic energy of the ankles to make rapid upward jumps. Instead of driving your legs down into the floor. The moment your feet touch the floor. your goal is to pull them up away from the floor as though you were standing on hot coals.Exercise Descriptions: 3. but it will be obvious once you try it.

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

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

End The movement will become more efficient as you learn to access the loading and releasing effect of the alternation between load bearing by the upper body and the squatting leg. Remember to alternate sets of swoops between the right and left legs. and the swooping leg should feel free. Maintaining that locked leg. 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. Shoot the right leg out to the left side until it is locked.CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM Exercise Descriptions: Leg Swoop Variations (continued) 3. 153 .

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

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

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

CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM NOTES 157 .

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

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

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

You’ll perform one set of each exercise. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. and start again until you’ve completed 5 rounds in total. rest for 60 seconds. until you’ve mastered them all.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. And remember to move up a level of movement sophistication if it gets too easy. Let the target RPE and RPT numbers be your guide. 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 . As your movement sophistication grows you may also want to come back to this program to complete the entire 28 days at the next higher level of difficulty. Each exercise is presented with three variations of increasing difficulty.

Your goal is to bring your wind and endurance up to speed. By the end of the 28-days you’ll have worked up to 7 or 8 sets. you’ll be well prepared for the demands of this sprint program. and to get your legs used to pounding the pavement. to build your general conditioning for running. Take at least two weeks. For your high intensity day we’re going to take advantage of High Intensity Interval Training (HIIT) to boost your metabolism. we recommend that you put yourself through a cycle of running GPP prior to undertaking this sprint set cycle. 162 The 4 x 7 Wave CHAPTER SEVEN Bodyweight Exercise Revolution . That’s one set. When you feel warm and loose. and up to a month. For the sprint sets. If you begin with a 20 minute jog and build up to 45 minutes. and give you the satisfaction of a hard fought and hard won training session. begin with a 20 to 30 second sprint followed immediately by a 60 to 90 second recovery jog. for the lifer that satisfaction of a job well done is what the High Intensity day is all about. 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. You’ll start with 4 sprint sets. crank up that fat burning furnace. running every other day.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. After all. you’ll begin with a 5 to 10 minute warm up jog. Finish with a 5 to 10 minute cool down jog.

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

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

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CHAPTER SEVEN Bodyweight Exercise Revolution

Longevity

Exercise Descriptions:
Strength Circuit Exercises
2. Forward Ellipse

longevITy

Quad Hop Variations (continued) Start Middle

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

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

End

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

165

Longevity

Exercise Descriptions:
Strength Circuit Exercises
3. Swinging Plank

Quad Hop Variations (continued) Start Middle

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

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

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

166

The 4 x 7 Wave

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

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

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

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

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

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

CHAPTER SEVEN Bodyweight Exercise Revolution Longevity NOTES longevITy 173 .

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

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

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 .

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

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

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

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