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The 4 x 7 Wave

Bodyweight exercise revolution

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

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

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

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

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

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

Table of ConTenTs

TABLE OF CONTENTS Bodyweight Exercise Revolution

IntroductIon

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

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

BalancIng work and recovery

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

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

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

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

Fat loss

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

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

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

exercIse descrIptIons: strength routIne exercIses
hand press varIatIons

i

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

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

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

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

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

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

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

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

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

exercIse descrIptIons: hyBrId routIne exercIses
spInal rock to crow varIatIons

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

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

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

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

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

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

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

iv

The 4 x 7 Wave

TABLE OF CONTENTS Bodyweight Exercise Revolution

Table of ConTenTs

TABLE OF CONTENTS Bodyweight Exercise Revolution

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

hypertrophy

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

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

exercIse descrIptIons: super slow eccentrIcs
quad squat

exercIse descrIptIons: super slow eccentrIcs (contInued)
trInIty squat

exercIse descrIptIons: eccentrIc / IsometrIc contrast
Inverted hand press

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

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

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

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

exercIse descrIptIons: drop sets
push-up

exercIse descrIptIons: drop sets
ellIpse

exercIse descrIptIons: drop sets
screwIng press

exercIse descrIptIons: drop sets

v

one-legged squat to leg swoop varIatIons*

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

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

exercIse descrIptIons: drop sets
assIsted one-legged squat*

exercIse descrIptIons: drop sets
trInIty squat

exercIse descrIptIons: max duratIon IsometrIcs
crow

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

exercIse descrIptIons: max duratIon IsometrIcs
superman

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

strength exercIse descrIptIons: dynamIc eFFort method
Inverted hand press varIatIons

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

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

exercIse descrIptIons: dynamIc eFFort method

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

vi

The 4 x 7 Wave

TABLE OF CONTENTS Bodyweight Exercise Revolution

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

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

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

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

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

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

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

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

Sometimes we did. This is one of the greatest secrets behind the incredible rate of progress harnessed by the 4x7 method. 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. But each program was designed to train the entire body. and also to ensure balanced development free of gross overcompensations so that this stand-alone program could form a complete fitness package. 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. You can rest assured that. your health and longevity will never be sacrificed for short term gain. the specific exercise selection and their combinations have been determined to produce maximal results for the goals of those programs. and compensatory movements to balance your growth and to remove the parking brake from your output and mobility. while at other times the demands of the particular goal or protocol required development along more specific lines.CHAPTER ONE Bodyweight Exercise Revolution The Theory Behind 4 x 7 The TheoRy the combination of exercises. though you’ll be pushing yourself to the limit. 15 . We haven’t always adhered to this specific formula in the programs that follow. this allows you to incorporate active recovery to promote rapid adaptation and injury-free progress. In addition to the actual “work” days. Cycling Four distinct yet integrated programs are cycled seven times to reach the total of 28 days. comes from the perspective of the CST ‘health-first’ value hierarchy.

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

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

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

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

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. By learning to quantify the subjective you give yourself an immediate sense of where you stand. and what an elite athlete considers low intensity might be beyond extreme for the average person. the ‘4’ in 4x7 refers to that balancing. It’s the template that dominates your day to day work. because your output and your gains really do swell and ebb and finally come to a resounding crescendo at the end of the 28-days. The CST Intuitive Training Protocol allows you to develop the ability to differentiate form. Balancing Work And Recovery 20 The 4 x 7 Wave CHAPTER TWO Balancing Work and Recovery Bodyweight Exercise Revolution . Whatever you want to call it. The Rosetta stone to unlocking your performance involves becoming intimately familiar with the CST Intuitive Training Protocol. Perhaps ‘orchestrating’ work and recovery might be the better image. 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. and you can then use this as a determinant factor in progressive resistance. 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. exertion and discomfort subjectively. and you create a very accurate gauge of your progress. because these will be key.Chapter Two — Balancing Work and Recovery The 4x7 format is all about balancing work and recovery in a precise fashion that taps into and harnesses your body’s natural rhythms.

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

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

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

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

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

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

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

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

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

The Hybrid Routine is to be performed in much the same way as the Metabolic Resistance Circuit. 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 . 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. Go through each of the 4 compound exercises without rest and then take the prescribed rest according to the master table. Above and beyond volume. 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. frequency and intensity. by reducing the number of repetitions or by increasing the rest pause between repetitions. In this Hybrid Routine. You can do this by decreasing the difficulty level of the exercise according to the choices offered.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. Perform each compound exercise for 45 seconds before moving on to the next compound exercise. you will need to adjust certain variables in order to respect the Rate of Perceived Exertion targets. complexity is an oft ignored but extremely powerful tool in our physical conditioning arsenal.

Stretch the spine long and slightly draw the belly towards the spine. 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. Ensure that shoulders are actively pulled away from ears. Allow your lungs to passively fill as you return to the starting position. maintaining straight legs and a long spine. 31 . Ensure a straight line from feet to hips and from hips to hands.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Strength Routine Exercises Hand Press Variations 1. Hands on box faT loss Start Middle Begin with hands on low box.

Perform in the same manner as the previous level. 32 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution .Fat Loss Exercise Descriptions: Strength Routine Exercises Hand Press Variations (continued) 2. End Perform in the same manner as the previous level. Rocca Press Start Middle Set up similarly to the previous level. but with your hands on the floor. You may need to come further up on to your toes in order to maintain the tight piked position. A good way to find proper distance is to start in a standard push-up position and pike the body by driving the butt towards the sky. 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. but with your feet elevated. Feet on box faT loss Start Middle Set up in a piked position as in previous levels. You should be aligned with your hips much more directly over your hands here. thus creating more load for the exercise.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Strength Routine Exercises Hand Press Variations (continued) 3. Perform in the same manner as the previous level. Having your mass placed more vertically over your hands will require much more force production. 33 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. Our objective is to sweep all the way through. As your free leg swings back into its original position. As your sweeping leg approaches your left arm. extended to the right. Do the same for the right hand. back to the right. Perform a slow and steady exhalation throughout the sweep of the leg. shift your weight to the right hand to allow you to quickly lift the left hand up and allow the passage of the leg. 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.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. 53 .

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

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. From your bottom position in the squat. forcefully exhale as you drive up from the ground with your legs. creating a slight arch in the low back. Reach forward with your arms to counter balance the movement. 55 . pushing through your heels first. and snap your hips up and forward. start sending the hips back again and prepare to absorb your downward momentum with the legs. Make as little noise as possible on landing.CHAPTER THREE Bodyweight Exercise Revolution Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises (continued) Jump Squat Variations 1. landing as softly as possible before repeating. At the same time your hands will drive down and back. End As you begin to come down from the apex. 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. start sending the hips back again and prepare to absorb your downward momentum with the legs. 56 The 4 x 7 Wave CHAPTER THREE Bodyweight Exercise Revolution . and snap your hips up and forward. You should finish with your hips extended forward as you float at the apex of your jump. creating a slight arch in the low back. forcefully exhale as you drive up from the ground with your legs. Prisoner Jump Squat Start Middle Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx. pushing through your heels first. End As you begin to come down from the apex. 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. landing as softly as possible before repeating. Place both hands behind your head and draw the elbows backwards.Fat Loss Exercise Descriptions: Metabolic Resistance Circuit Exercises Jump Squat Variations (continued) 2. From your bottom position in the squat.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

You are spending 30 seconds in each of the three positions for each exercise. There is no rest between exercises in the Drop Set. Level 1 Level 2 Level 3 Max Duration Isometrics — Number 1 Toe support Bent Extended Crow Right Toe support Bent Extended Crow Left Toe support Crow Knees to armpits Crow Full Rest 60 Seconds Max Duration Isometrics — Number 2 Knees Toes n/a Superman Stretch Knees Toes n/a Superman Bent Knees Toes n/a Superman Plank Rest 60 Seconds and return to Max Duration Isometrics 1 Exercise 81 . Perform the following sequence of Max Duration Isometrics for two Rounds (twice through the entire sequence).CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy Perform the following sequence of Drop Sets twice through (two sets). 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.

Take a full 15 seconds to descend. Ensure that you bring your butt back to heels and your nose stays aligned with your hands. Ensure that your spine stays long and that your back remains parallel to the floor. Stretch the spine long from crown to coccyx. lean forward until your back is parallel to the floor with your hands on the ground. 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. End Star Return to the start position. 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°). Keeping your butt there.

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

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

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

You should be aligned with your hips much more directly over your hands here. Having your mass placed more vertically over your hands will require much more force production. Perform in the same manner as the previous level. End Perform in the same manner as the previous level. but with your feet elevated. 86 The 4 x 7 Wave CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution . thus creating more load for the exercise. 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.

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

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

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

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

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. Make sure your shoulders stay pulled down away from your ears throughout the movement.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. This eliminates the need to stretch the leg out behind you as you roll towards your shoulder. Adjusting Level of Difficulty: The Hardest version of this exercise starts from the classic Push-up position (legs stretched out behind). but no further. End Exhale forcefully as you unfurl and press into the ground with your right palm heel to come back to the start position. Screw Press Level 2 Screw Press Level 3 91 .

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

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

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

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

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

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

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

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

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. Pull the belly button slightly towards the spine to ensure proper activation of the abdominal “belt.Exercise Descriptions: Max Duration Isometrics (continued) Superman 1. 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. 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. Do not let your hips sag towards the floor.” While holding this 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. Walk hands backwards to return to the starting position.

Do not let your hips sag towards the floor.” 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. Concentrate on small exhalations and let the inhalations happen on their own. Make sure you are as “long” as possible by stretching in opposite directions from the heels and the top of the head. Bent arms Start Middle With hands and feet (or knees) in contact with the floor. ready for the next variation. walk your hands forward until your arms are overhead and your elbows bent to about 90° with your hands above your head. Ensure to pull your shoulders down away from your ears. Pull the belly button slightly towards the spine to ensure proper activation of the abdominal “belt. 101 .

.Exercise Descriptions: Max Duration Isometrics (continued) 3. Do not let your hips sag towards the floor. assume a comfortable position with the forearms parallel to each other on the floor.” While holding this position. ready for the next variation. Plank Start Middle With hands and feet (or knees) in contact with the floor. Walk hands backwards to return to the starting position. End At the end of the set drop your knees and elbows to the mat then allow your hips and chest to lower down to the mat. Concentrate on small exhalations and let the inhalations happen on their own. Ensure to pull your shoulders down away from your ears. 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. Make sure you are as “long” as possible by stretching in opposite directions from the heels and the top of the head.

CHAPTER FOUR Hypertrophy Bodyweight Exercise Revolution hyPeRTRoPhy NOTES 103 .

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

we recommend the Prasara Yoga Book and the Prasara Yoga Instructional DVD. use the following links. Circuit A • Circuit B 105 . Generally. but time between bouts of the same exercise will remain in the 3 minute range. For more thorough coverage of the IntuFlow® 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. 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. 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.CHAPTER FIVE Bodyweight Exercise Revolution Strength We should also make a quick note about rest periods. This is long enough for the nervous system to recover without losing the benefits of potentiation (this is when the activation of the muscle actually leads to increasing strength for subsequent sets). For your bonus video clips of the circuits for the Strength program.

Choose a complexity level that allows you to do 5-6 good repetitions. We will start with the Dynamic Effort Method which will have you working against a resistance that you can move for 5-6 repetitions. Even if you actually move slowly. Then we will move on to the Ballistic Method. Perform the following SuperSet for a total of 5 sets. This approach differs from the above in that the explosive concentric portion will actually cause you to lift off the ground. The goal is to lower the resistance (eccentric part of the movement) under control and then overcome the resistance (concentric portion) as quickly as possible. Since we will be training strength again the next day. lowering under control and overcoming the resistance with as much speed as possible. thus the ballistic component. the intent to move with speed is what is important. We are shooting for between 5 and 10 repetitions depending on resistance. 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). exercise level 1 level 2 level 3 level 4 Session A — Moderate Intensity Strength Dynamic Effort Method — Exercise A Inverted Hand Press Hands on box Rocca Rest 60 Seconds Dynamic Effort Method — Exercise B 1-legged Squat Free leg back (with support) Free leg back Free leg front Pistol Feet on box Hand-stand Push-up Rest 60 Seconds and return to Dynamic Effort — Exercise A 106 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . We’ll stop when we can no longer create that explosive movement and the repetitions start to slow down.

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

Perform the following for 6 SuperSets of 3-5 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. cycles 1 & 2. choosing a level of difficulty which allows you to perform: 3 sets of 5 repetitions. 2 sets of 8 repetitions. cycles 5 &6. cycle 7. 5 sets of 6 repetitions. Choose a level of difficulty that only allows you to achieve that number of repetitions within a rate of perceived effort of 9. we will be using what is called an Altitude Landing. For our purposes. 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.Strength category of training method. 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 . cycles 3 & 4. 4 sets of 7 repetitions.

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

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

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

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

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

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

Exhale as you drive up. Weight should remain between the heel and mid-foot. Drive off the ground through the heel and project the hips up and forward. 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°). Keep the spine stretched long.CHAPTER FIVE Bodyweight Exercise Revolution Strength Exercise Descriptions: Dynamic Effort Method One-legged Squat Variations (continued) 3. Ensure that the knee tracks in a parallel like to the direction of the toes. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. End Begin the movement by driving the hips towards the back wall. 115 . 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. The free leg heel should continue to hover just above the ground. Find your balance on the area between the heel and mid foot of the plated leg. Stretch the spine long from the crown of the head to the coccyx. 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. using an active contraction of the glutes.

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

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

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

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

Reach forward with your arms to counter balance the movement. 120 The 4 x 7 Wave CHAPTER FIVE Bodyweight Exercise Revolution . Trinity Jump Squat (basic) 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. landing as softly as possible before repeating. From your bottom position in the squat. start sending the hips back again and prepare to absorb your downward momentum with the legs. and snap your hips up and forward. At the same time your hands will drive down and back. pushing through your heels first. End As you begin to come down from the apex. 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.Strength Exercise Descriptions: Ballistic Method Jump Squat Variations 1. forcefully exhale as you drive up from the ground with your legs. creating a slight arch in the low back.

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

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

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

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

124

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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

126

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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.

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

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

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

CHAPTER FIVE Bodyweight Exercise Revolution Strength NOTES sTRengTh 131 .

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

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

You’ll perform one set of each exercise. and start again until you’ve completed 5 rounds in total. Each exercise is presented with three variations of increasing difficulty. Exercise Level 1 Level 2 Level 3 Trinity Squat x30 Basic Hold at bottom With jump Spinal Rock x10 (done very slowly) Screwing arm press up x10 (one left plus one right equals one rep) Basic Pike Plow Palms Fist Ratchet 134 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution . Let the target RPE and RPT numbers be your guide. until you’ve mastered them all. 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. 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. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level. 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.

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

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

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

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

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

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

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

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

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

144 The 4 x 7 Wave CHAPTER SIX General Athleticism Bodyweight Exercise Revolution .Exercise Descriptions: Strength Circuit Exercises 3. This movement builds on the previous one by adding movement to the tensile strength you built in the earlier variation. Lower yourself back down by reversing the process. Press yourself straight up until your weight is held on the tops of your flattened hands. 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. knuckles touching. hands formed into fists. End Next.

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

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

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

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

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

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

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

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

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

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

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

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

CHAPTER SIX General Athleticism Bodyweight Exercise Revolution aThleTICIsM NOTES 157 .

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

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

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

until you’ve mastered them all. And remember to move up a level of movement sophistication if it gets too easy. and start again until you’ve completed 5 rounds in total. Each exercise is presented with three variations of increasing difficulty. 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. 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 . rest for 60 seconds. Let the target RPE and RPT numbers be your guide. Experiment with each exercise and choose the level which best corresponds to your current skill and conditioning level.CHAPTER SEVEN Bodyweight Exercise Revolution Longevity Breakdown of Individual Routines Strength Circuit Moderate Intensity Day The strength circuit is designed to build a baseline of strength in several key areas so that you’ll have a platform upon which to sophisticate movement and coordination. You’ll perform one set of each exercise.

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

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

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

CHAPTER SEVEN Bodyweight Exercise Revolution

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

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

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

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

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

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

CHAPTER SEVEN Bodyweight Exercise Revolution Longevity NOTES longevITy 173 .

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

stop. We’ve included a chart to go along with our example. That number then becomes your start number for your first Moderate Intensity day. 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. remember that you can add more rest but you can’t add more work. 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. You can also print this off and post it on the wall of your training area to keep track of your progress. and have fun! 175 . After practicing the component exercises of the program until you reach an RPT of 8 or higher and an RPD of 3 or lower. we guarantee that you’ll experience faster than average recovery. You can slot any of the RMAX programs into this 4 x 7 format. you’re still working to meet the RPT and RPD numbers of each of the 4 days.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. A quick study of the numbers should answer any questions that you might still have. If you do. This is the same template that Coach Murdock developed for his personal training journal and that of his clients. Good luck. Let’s say that you were able to do the Flowfit® circuit for 5 minutes. put them all together into the full circuit and time yourself. See the full e-book if you need a reminder of what those are. When you reach a point where your technique is about to deteriorate. One final note: as with all of the 4 x 7 programs. and you’ll increase your capacity more rapidly and in a shorter period of time than you ever thought possible. And if you do hit bumps along the road. 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 .

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

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

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

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