Dynamics of Motion

LEVEL I
Breakthrough Fitness Results for Anyone, Anytime, Anywhere
by,
Scott Malin, NASM-CPT and Cory Brusseau
iii
Copyright 2009, Scott Malin and Cory Brusseau
All rights reserved
No part of this book may be reproduced in any form or by any electronic or mechanical means,
including information storage and retrieval systems, without permission in writing from the
copyright holder, except by a reviewer who may quote brief passages in review.
For information, contact: [email protected]
Caution: Not all exercises are suitable for everyone and this or any exercise program may
result in injury. Consult with your doctor BEFORE initiating this or any exercise program.
Dynamics of Motion, the author and distributors of this book, disclaim liability or loss in
conjunction with the exercises, advice, and instructions expressed herein.
Keep in mind that results vary from person to person. Some people have a medical history
and/or medical condition that may warrant individualized recommendation and, in some cases,
drugs and even surgery. Do not start, stop, or change medication without professional medical
advice. Neither this, nor any book, is intended to take the place of personalized medical care
or treatment. Although Scott Malin is a certifed trainer with the National Academy of Sports
Medicine, he is not a physical therapist, nor is he a medical practitioner.
iv
About the Authors
Scott Malin
Scott has been certifed as a personal
trainer by the National Academy of Sports
Medicine. He has worked privately with
many celebrities, athletes and high profle
clients, helping them achieve incredible
results in health and ftness. Scott is also
one of the Co-Founders of Dynamics of
Nature, LLC, one of the leading nutritional
supplement companies in the United States.
Cory Brusseau
Cory has been extraordinarily active in health
and ftness for over ffteen years. As an
avid triathlete and ultra marathon runner, he
has broken new ground with his passion for
creating new exercises and theories to push
the body beyond the limits of what science
deems possible.
v
Contents
Introduction ....................................................................................................... 6
1. Quality of Life................................................................................................ 8
2. Overview - Dynamics of Motion System ..................................................... 14
3. LEVEL I Explained ...................................................................................... 24
4. Warm Up .................................................................................................... 28
5. Core Exercises ........................................................................................... 43
6. Exercises .................................................................................................... 56
7. Cool Down ................................................................................................ 106
8. Workout Programs .................................................................................... 115
9. Nutritional Considerations ........................................................................ 141
Conclusion .................................................................................................... 157
Introduction
When you frst look at the scope of the Dynamics of Motion system, it can seem a little
overwhelming. But, do not worry, because we have broken it all down so can access any part
you need at any given time. In other words, this is not a typical book that you have to read
from start to fnish. Feel free to jump around and focus on the areas that are most important to
you or areas that are not familiar to you. Most of the book can be looked at as reference. For
example, you can skip directly to the workouts at the end of the book and simply refer to the
other chapters when you need to learn about the exercises. As time goes on, we encourage
you to read and understand as much as possible, because the more you understand, the safer
the exercises will be for you while also improving your results signifcantly.
Heres a basic outline of the book. Chapters 1-3 will explain the background and benefts of
this program and give you important information you will need, such as how to maximize fat
loss. Chapters 4-7 will take you through all the exercises in the warm-up, the core, the workout
and the cool down. Make sure you read these chapters very carefully to learn the exercises
and the proper form. This is absolutely essential to insuring you get the maximum beneft
from the program. Chapter 8 consists of a 12 week program with all the various exercises
progressing from week to week. These programs are meant as a guideline and need not be
followed to the letter. Everyone is different and you should go at your own pace. It is for this
reason that we have designed a fexible program to accommodate anyones needs. Chapter
9 will give you a broad outline of nutritional considerations for healthy fat loss as well as a very
healthy maintenance diet.
The three levels of this program break ALL the current ftness paradigms out there today.
Combined together, Levels I - III are a comprehensive ftness program that can be used by
anyone, anytime and anywhere. They provide a lifetime of stretches, exercises and workouts
that have unlimited potential. It does NOT matter what level of ftness you are at right now,
because this system accounts for everyones different levels of ability and offers a great
workout for everybody. Never before has there been such a comprehensive ftness system
that offers an incredible workout for people of any age. Not only that, we have designed the
programs in such a way that you will transform literally every aspect of yourself in the safest
and healthiest way possible. Congratulations on getting this revolutionary ftness program!
By committing to this system, you are committing to yourself. You will fnd that your health,
longevity, and most important, the quality of your life becomes signifcantly better. Thats our
promise to you!
At Dynamics of Motion, we are changing the way people exercise and stay healthy by
rethinking the entire model of ftness. Instead of being chained to a gym, you now have
the freedom to exercise outside, in your home, a hotel room, a park, in the woods or almost
anywhere imaginable. Beginning at Level I, moving into Level II and all the way through
Level III, anyone from the lowest level of ftness can progress to a ftness level one would
7
have thought impossible. You can also expect to see your body transformed into a lean, ft,
beautifully proportioned physique. But, thats only the beginning of the health benefts you
will get from this program. You will also be correcting postural distortions, muscle imbalances,
infexibility and increasing strength, power, balance, agility, coordination and endurance that
will carry over into the real world. This provides two extraordinary benefts: reducing or even
eliminating chronic pain in the body AND developing the ability to move safely, naturally,
powerfully and gracefully in daily life.
Level I is the foundational program from which all others build. We consider it absolutely
essential for anyone to start right here no matter what level of ftness one may feel they are
at. Level I is very unique. It marks a tremendous breakthrough, because it can take almost
anyone at any level of ftness and produce phenomenal results. Even people of more
advanced levels of ftness will see incredible benefts from the foundational programs in Level
I, because of the unique exercises designed to fx weak and neglected areas of the body. This
gives a much more effective, safe, and healthy workout than you would get from any outdated
machine or exercise you see people using in the gym. Correcting weak and neglected points
within the body is one of the most effective ways to speed up results.
Level I will help you lose weight, get toned and in shape much faster than other ftness
programs, but in addition, you will also be signifcantly improving your overall functional
movement. Also, Level I may help you reduce and even eliminate chronic pain in various
areas of the body. You will be amazed at how quickly you see and feel results from Level I.
Although we encourage exercise to be done outside to achieve maximum benefts, all of Level
I and II can be done inside a gym setting. If you prefer to workout at home or inside a gym for
Levels I and II, thats perfectly fne. No matter where you do the workouts, you can expect to
blast through ruts and plateaus created by old school faulty training methods. They will help
you to burn that stubborn fat off faster in addition to staying injury free.
And dont forget, if you ever have any questions, just ask us the experts on our forum:
The Dynamics of Motion Forum
Become a part of our community and share your experience. We wish you the best of luck on
your health and ftness journey!
Oh yeah, and do NOT forget to take some pictures of yourself right now. Put on a
bathing suit and take a few pictures. Fat loss can be a funny thing... the best way to see it is
through pictures of yourself before and after. And hey, if you send us your before and after
pictures, we will give you your choice of ANY book at Dynamics of Motion for FREE. Its
our way of saying thank you for inspiring others.
Chapter 1
Quality of Life
Everyone knows that working out is healthy, but what are some of the specifc reasons? It is
important to understand the underlying health benefts for working out, as this is the inspiration
that will not only get you to start the program, but will enable you to stick with it.
Here are the top reasons to get started and stick with our ftness program:
Fat Loss
When we speak to individuals about their motivation for working out, it almost always centers
around fat loss. Although there are many additional benefts to this workout program, we know
this is foremost on peoples minds, so we wanted to dive right in and explain more specifcally
why this program will help you maximize fat loss.
Hormones and Fat Loss
Hormones are the messengers of the body. They tell the body how and when to utilize its fuel
for maximum beneft. Unfortunately, as we are not living a natural lifestyle, these messengers
get ignored and over time begin to fall out of balance, causing the body to perform improperly
and at less than peak levels.
Specifcally, there are hormones in the body that have to do with stress and fat. Let us take
Cortisol for example. You have probably seen the commercials on television advertising pills
that will block Cortisol, because it supposedly causes fat storage around the belly as well as
increasing age and lowering the function of the immune system. But, this is only half the story.
The negative effects only come into play when Human Growth Hormone (HGH), testosterone
and other growth hormones are not utilized along with Cortisol.
Cortisols main function is as a stress hormone that raises blood sugar levels. It is designed
by the body as a kind of emergency fuel that comes about when the body is stressed. If the
body is stressed and remains inactive, problems begin to emerge. Cortisol acts like a protec-
tive mechanism giving the body, in addition to adrenaline, the emergency fuel it needs for fght
or fight situations. Now, if activity does not use up this fuel in the blood, insulin will be needed
by the body to lower blood sugar levels back within normal range. Now here is the key... in-
sulin lowers blood sugar by storing it as fat. So, if a person fails to exercise when the body is
stressed, then stress hormones like Cortisol are released into the blood but never used, and
thus the excess fuel is stored as fat.
If we think about how our ancestors lived, when the body was stressed, it usually meant it was
about to be used for something physical. When early man had to kill his dinner or avoid being
Chapter 1 - Quality of Life 9
eaten, one thing determined success or failure - individual levels of ftness. Every time some-
one missed a kill or was almost killed, their body became leaner, stronger and faster in order to
survive. The hormones released when the body is stressed only store fat if a person does not
utilize them like they were biologically designed to be used, as fuel.
High Intensity Training
Here is an important fact to remember: stress slows down the metabolism! However, stress
hormones do NOT lead to fat gain and aging when they are followed by high intensity activity.
So, in order for these stress hormones to be benefcial for fat burning, a high intensity workout
is a must! Low intensity activity was an every day occurrence to our ancestors, yet today this
is what most of us call exercise. Walking was a necessity but is not an intense exercise. This
is not to say that walking is not benefcial. It should be done as much as possible, as should all
low intensity activity. But to promote a leaner, stronger body, high intensity activity is the only
way the body knows how to release HGH, and other growth hormones that beneft fat loss. By
using this type of exercise regime, we teach the body to burn fat, process fuel effciently, and
slow the aging process.
One study, published in the journal Metabolism tracked 2 groups of people- one doing aerobic
training for 20 weeks and the other group doing high intensity interval training (HIIT) for 15
weeks. The results were very interesting... even though the aerobic group burned almost 50%
MORE calories than the HIIT group, the HIIT group lost 9 TIMES MORE subcutaneous fat (un-
der the skin). And the resting levels of several fat burning enzymes were signifcantly higher in
the HIIT group.
1
Keep in mind that the HIIT group was trained a full fve weeks LESS than their
aerobic trained counterparts. To summarize, despite burning fewer overall calories, the HIIT
group lost far more body fat overall.

A study published in a 2007 issue of the Journal of Applied Physiology reported that young
females who performed seven high intensity interval training workouts over a two-week period
experienced a 30% increase in both fat oxidation and levels of muscle enzymes that enhance
fat oxidation.
2
Florida State University (Tallahassee) researchers at the 2007 Annual Meeting of the American
College of Sports Medicine (ACSM) reported that subjects who performed HIIT cardio burned
almost 10% more calories during the 24 hours following exercise than a steady-state group,
despite the fact that the total calories burned during each workout were the same.
3
1 Tremblay A, Simoneau JA, Bouchard C. Impact of exercise intensity on body fatness and skeletal muscle me-
tabolism. Metabolism, July 1994, 43 (7): 814-8.
2 Talanian, J.L., et al. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation
during exercise in women. Journal of Applied Physiology 102(4):1,439-1,447, 2007.
3 Meuret, J.R., et al. A comparison of the effects of continuous aerobic, intermittent aerobic, and resistance ex-
ercise on resting metabolic rate at 12 and 21 hours post-exercise. Medicine & Science in Sports & Exercise 39 (5
suppl):S247, 2007.
10 Dynamics of Motion - LEVEL I
Another study used a circuit training protocol of 12 sets in 31 minutes. Metabolism was elevat-
ed signifcantly for thirty-eight hours post-workout. Thirty-eight hours is a pretty signifcant time
frame for metabolism to be elevated. If you trained from 9 to 10 a.m. Monday morning, youre
still burning more calories (without training) at midnight on Tuesday!
4
Compound Exercises Maximize Fat Loss - But Why?
Compound exercises are an important part of this program. Multi-joint movements (also
known as compound exercises) are proven time-effcient muscle builders that deliver more
results than single-joint exercises. Outside the weight room, in daily activities and in sports,
virtually every movement involves more than one joint. Therefore, it makes sense to do mostly
multi-joint exercises not only from a time management standpoint, but from a functional per-
spective as well.
A recent study at Colorado State University followed a group of seven young women (aged
22-35 years), all of whom were physically active and lifted weights 3-4 times a week in ad-
dition to regular cardiovascular exercise. They followed a new routine that included several
compound exercises and trained hard. Measurements taken 16 hours later show the rate of
fat burning had increased by over 50%! Resting metabolic rate was also up by about 4%. That
means that the women were burning more calories and more fat.
5
Many people believe that to target certain muscle groups, isolation exercises are the way to
go, but this is simply not the case. Isolation exercises (biceps curls is just one example) only
work one muscle across a single joint. Compound exercises like squats and lunges all work
multiple muscles across more than one joint through a single movement. Not only do they
reshape troubled areas, like your butt and abs, they also sculpt secondary muscles like triceps,
biceps and calves.
Please, be aware that we do include some isolation exercises in our program. Even though
we believe compound exercises are superior to isolation exercises in almost every way, it is
also important to strengthen weaker areas and fx muscle imbalances. One of the best ways
to do this is by isolating a muscle group, then activating and strengthening it. Used in this way,
isolation exercises actually help improve the functionality and results of compound exercises.
In other words, a few isolation exercises strategically weaved into your workouts will improve
your ability to do compound exercises, so you get all the benefts of maximum fat loss in your
workouts.
4 Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise
oxygen consumption: implications for body mass management. European Journal of Applied Physiology. March
2002, Vol 86 (5): 411-7. Epub 2002 Jan 29.
5 Osterberg, K.L., & Melby, C.L. (2000). Effect of acute resistance exercise on postexercise oxygen consumption
and resting metabolic rate in young women. International Journal of Sport Nutrition and Exercise Metabolism, 10,
71-81.
Chapter 1 - Quality of Life 11
Builds and maintains healthy muscles, bones & joints
As you get older, it is a matter of fact that your bones lose density (mass), joints become
stiffer and less fexible, and your lean body mass decreases (you lose muscle and put on
fat). Regular exercise is one of the best ways to slow or prevent muscle loss and joint/bone
problems. In other words, a good ftness program can help you maintain strength and fexibility
into old age.
And as we age, strength training becomes even more important to offset age-related declines
in muscle and bone mass that can lead to frailty and fracture one of the primary reasons
older adults wind up in nursing homes.
6
Not only is weight training safe, it is important for
preventing osteoporosis. As muscles are pulled directly against the bone, with gravity working
against it, calcium is driven back into the bones. In fact, weight training can actually stimulate
the manufacture of new bone. This adds up to a decrease in the effects of osteoporosis by
50% - 80%.
7
Healthy seniors who are physically active and exercise more than 60 minutes each week
can lessen their chances of disability as they age. In one study over a 13 year period, active
seniors had signifcantly less disability than the inactive seniors.
8
Research has also showed that, among men and women aged 50 to 69 years and across all
weight ranges, the rate of decreased physical ability later in life was twice as high among those
who were less physically active. Dr. Iain Lang reports, exercise in middle age does not just
beneft people in terms of weight loss - it also helps them to remain physically healthy and
active later in life.
9
Better Sleep / Reduces stress
Exercise will also help you sleep better at night and reduce stress. This can have a very
dramatic effect on your overall well-being and health. Sleeping better and reducing levels of
stress can signifcantly improve your ability to cope and function in the world. You will be more
alert, relaxed and think more clearly.
A study in 2008 found that an acute session of moderate exercise can reduce the anxiety state
and improve the sleep quality of insomnia patients. A signifcant increase in the total sleep
time (37%), including getting to sleep 40% faster were observed. Finally, a signifcant reduction
(7%) in the anxiety state was also observed after moderate aerobic exercise session.
10
Not only will sleep help you feel better throughout the day, it can also help you lose weight!
6 Healing Moves by Carol Krucoff and Mitchell Krucoff MD, (2000, May) pg. 144.
7 Get Healthy Now by Gary Null, (2003, July) pg. 15.
8 Center for the Advancement of Health (2008, June 7). Vigorous Exercise Can Help Seniors Avoid Disability..
9 The Peninsula College of Medicine and Dentistry (2007, November 29). Use It Or Lose It: Physical Activity In
Middle Age.
10 American Academy of Sleep Medicine (2008, June 12). Moderate Exercise Can Improve Sleep Quality Of
Insomnia Patients.
12 Dynamics of Motion - LEVEL I
Lead investigator of a recent study, Arn Eliasson, M.D., suggests that getting less sleep might
disrupt natural hormonal balancesfor example, reducing the amount of leptin, otherwise
known as the satiety hormoneand could thereby cause those individuals to eat more.
11
Exercising reduces stress and anxiety by diminishing electrical activity in tense muscles as
soon as you fnish your workout, which makes you less hyperactive and jittery. In addition, your
body releases more endorphins for an hour and a half to two hours after your workout, which
boosts your mood and promotes relaxation. As a result, people who exercise every day can
reduce their risk of anxiety and stress levels by more than 40%.
12
Reduces the risk of many diseases
The best reason of all to work out regularly is that it reduces your risk of many serious and
potentially deadly diseases, such as heart disease, high blood pressure, osteoporosis,
diabetes, obesity, high cholesterol, colon cancer, breast cancer, stroke, heart attack and
arthritis. Regular exercise has been shown in thousands of studies to increase longevity, help
prevent disease, and increase over-all quality of life. Here are a few of the highlights...
A few incredible health benefts for lowering the risk of various diseases:
Exercise has been shown to signifcantly lower blood pressure: A reduction of 5 to 10
millimeters of mercury (mm Hg) is possible. In some cases, thats enough to prevent or
reduce the need for blood pressure medications. Falls of a few mm in blood pressure
and shrinkage of a few centimeters in hip and waist circumference are enough to make a
difference to an individuals risk of dying from a cardiovascular disease.
13
Exercise often increases the concentration of high-density lipoprotein (HDL or good
cholesterol in the blood), especially when accompanied by weight loss. Exercise also
helps reduce triglyceride levels.
14
Excess triglycerides has been linked to an increased
occurrence of heart disease.
A recent study presented at the American Association for Cancer Researchs Seventh
Annual International Conference on Frontiers in Cancer Prevention Research suggests
that regular physical activity can signifcantly lower a womans overall risk of cancer but
only with a good nights sleep. Fortunately, our exercise program also helps improve your
quality of sleep (see above). Greater participation in physical activity has consistently
been associated with reduced risk of cancer incidence at several sites, including breast
and colon cancers, said James McClain, Ph.D., cancer prevention fellow at the National
11 American Thoracic Society (2009, May 19). Sleep May Be Factor In Weight Control.
12 Hamer M, Stamatakis E, Steptoe A. Dose-response relationship between physical activity and mental health:
the Scottish Health Survey. Br J Sports Med 2008; Apr 10.
13 BMJ-British Medical Journal (2007, August 20). Even Low Levels Of Weekly Exercise Drive.
14 Mayo Clinic (2008, January 4). Moderate Exercise Yields Big Benefts.
Chapter 1 - Quality of Life 13
Cancer Institute and lead author of the study.
15
In short, the health benefts of regular exercise and a well thought out and implemented work-
out program are immense. It promotes a lean and healthy body into old age. We have devel-
oped this program to help you achieve all your ftness goals as well as promote extraordinary
well-being and longevity.
15 American Association for Cancer Research (2008, November 30). Exercise And Rest.
Chapter 2
Overview - Dynamics of Motion System
You will fnd this chapter in all books that encompass the Dynamics of Motion System. We feel
it is very important to have a good overview, because that will help you map out your progress
and maximize results. As you will see, the benefts of this system are extraordinary in more
ways than you may have thought possible. By understanding a little bit of the underlying
reasons for your improvements, you will be able to measure your progress as you continue to
move through the various levels.
The Top Ten benefts of our system:
1. Functional Movement Moving safely and correctly in everyday life.
2. Corrects Postural Distortions Improves posture for aesthetics & pain reduction.
3. Flexibility Reduces tightness and alleviates chronic pain.
4. Joint Stability / Mobility Improves functionality and reduces risk of injury.
5. Corrects Muscle Imbalances Reduces pain and transforms physique.
6. Agility and Balance Improves functionality and performance.
7. Functional Strength Lifting loads correctly and safely in everyday life.
8. Fat Loss and Lean Muscle Maximizes fat loss - builds lean, toned muscle.
9. Body Intelligence Teaches you to interpret signals of the body.
10. Safe Progression Safe progression of exercises from beginner to expert.
Functional Movement
Functional movements is based on real life situations. Functional movement usually involves
multi-planar (multiple directions) / multi-joint movements, which utilize the bodys core and
other various muscles synergistically, in real time. In simple terms, this relates to how you
move everyday such as picking something up, walking, running, etc Almost all of the other
benefts described below work to improve your over all functional movement.
In Level I, we get back to basics and teach you the foundations for successfully transforming
your body. Almost everyone has muscle tightness and various imbalances in different areas
of the body. This means that the functional movement patterns of the body are severely
restricted. Muscle imbalances, infexibility and poor posture all contribute to improper
movement patterns. When you move incorrectly or unnaturally, it puts you at high risk for
injury, chronic pain and a low ability to move freely and fuidly in everyday life.
We are constantly amazed at the intelligence of the body. However naively, the body will
Chapter 2 - Overview - Dynamics of Motion System 15
help you to move in the way you are demanding, even though the muscles it needs to do the
movement safely are restricted. So, the body will compensate, recruiting other muscles to get
the job done. For example: When bending over to pick up a box, if your hips and calves are
tight and if you cannot properly activate your glute muscles, your body will do the best it can to
get the job done. But, it will be moving in an ineffcient and dangerous way. So, in this case,
instead of using your legs correctly, you may use mostly your lower back. The problem is that
this puts you at a high risk of injury and chronic pain. Further, you will be severely limited as to
the actual weight you will be able to lift. So, your potential for functional movement will be very
low.
In Level I, we begin correcting poor fexibility, a wide variety of muscle imbalances and poor
posture. To do this, we will be re-training the body to move correctly. Right now, it is a pretty
good guess that you have accumulated many bad movement patterns over the years. These
ineffcient and unhealthy movement patterns usually lead to chronic pain and injury. As we re-
train the body to move correctly and remove the tightness and weakness that is restricting your
movements, you will start to feel much more mobile and fexible. A good analogy would be like
taking off heavy, immobile ski boots and putting on tennis shoes. After just a few months, you
will start to feel like a new person.
In Level II, we build on the foundations you learned in Level I and move into more challenging
exercises that focus on functional strength, power, balance, agility and endurance. One of
the most important ways to train functional movement is to add more lean muscle to the body.
By adding more strength, you will continue to increase and maintain your fexibility while also
increasing your ability to place more stress on the body with a very low risk of injury in real life.
This translates into improved functional movement while using more weight.
We will also be challenging the body to move with more power and speed. Further, you will
be moving in multiple directions which translate into better real life functional movement. By
continuing to challenge the body with more advanced movement while also building more
strength, you will be preparing the body for most of the movements in real life. By the end
of this level, you will have corrected many of the restricted movements and built up enough
strength to dramatically lower your risk of injury in life and sports.
Level III is ONLY for people who have gone through Levels I and II. We take things to a very
advanced level with these exercises and workouts. You will be challenging your body to move
in all directions with serious power, speed and agility in a wide variety of environments and on
uneven surfaces. Without the foundations from Level I and the strength from Level II, you will
NOT be able to do these movements safely.
But, assuming you are ready for this Level, you will not believe how much more agile, powerful,
and strong you become with the fun and challenging exercises and workouts we have created
for you. Level III creates an environment whereby the bodys movement mimics the way we
16 Dynamics of Motion - LEVEL I
used to move before modern technology limited and weakened our bodies. Level III gets us
back to the place when man could move freely and safely in almost any situation life throws at
you. It is an extremely exciting program, because you will be truly maximizing your potential.
It is diffcult to describe Level III, but suffced to say, it will challenge your with revolutionary
workouts for the rest of your life. It will take you far beyond your expectations and create
phenomenal functional movement.
Correcting Postural Distortions
Postural distortions are usually places where the body has become slightly disfgured from
its natural state. An example of a classic postural distortion would be rounded shoulders.
Rounded shoulders put the chest in a tight, shortened position and the back in an over
extended, weak position. Correcting rounded shoulders does wonders for a persons aesthetic
posture, because it enables them to stand up straight and immediately makes their shoulders,
back and chest look their best. Of course, this is just one of many examples that will be
naturally corrected as you go through Levels I and II.
Correcting postural distortions is important for aesthetic reasons as well as functionality. When
certain muscles are placed in shortened positions and the body is out of whack, functional
movement becomes limited and the risk of injury increases. As we age, postural distortions
become more and more pronounced, but they can always be addressed and improved. By
correcting your posture, you will free up your muscles to work naturally as they were meant to,
which means you will be able to move correctly and with much greater effciency and power.
As explained above, Level I addresses postural distortions head on and gives you the tools
for correcting them. In Level II, you will begin building strength to really hold those muscles
in their natural place even while more and more stress is placed upon them. By the time
you reach Level III, you will have addressed and corrected many, if not all, of your postural
distortions and will feel a substantial difference in your daily life.
Improving Flexibility
Flexibility is the bodys natural range of movement in a joint or series of joints and muscles.
However, fexibility is not just the ability to get into a range of motion. It is also having the
strength to hold that position and then get out of it safely. Most of us live a very sedentary
lifestyle characterized by a great deal of sitting and very small amounts of actual movement.
The body is designed to move often, but we rarely give it the opportunity. Because of years
and years of disuse, the muscles in the body shorten and accumulate knots (adhesions in the
muscle) that restrict blood fow and natural elasticity.
As the muscles become tighter over the years, their ability to move naturally and safely
decreases. This not only restricts natural movement, but also increases the risk of injury.
This can be easily felt by trying to move into various positions. You will feel tightness in many
different areas, restricting your movement. Everyone is different and will fnd they are infexible
Chapter 2 - Overview - Dynamics of Motion System 17
in some areas and fexible in others. The key is to stretch the tight muscles while improving
strength in the weak muscles. These workouts will teach you an enormous amount about
your body and enable you to correct infexibility from their roots.
Regaining elasticity in the muscles is absolutely essential for proper movement. You have to
be able to get into a range of motion, hold that position and then get out of that motion safely.
So, in Level I we start by beginning to loosen and remove the knots in the muscles. We also
work on stretching dynamically and statically to begin increasing your range of motion and
build some strength to hold those positions. Most people notice big gains in fexibility in just a
few months.
In Level II, we focus on building strength in the muscles and continuing to increase elasticity by
working out remaining knots and pushing you further on the stretches. Level II should get you
to the point of good fexibility, so that you can get into and hold a wide range of motions safely
and effectively.
In Level III, we will continue to stretch, but in new and more creative ways. You will continue to
gain more and more fexibility as you challenge yourself with new ranges of motion. Naturally,
creating more fexibility will carry over to much better functional movement as you learn to
move more dynamically and effciently.
Joint and Muscle Stability and Instability
Joint stability is one of the keys to protecting a person from injury. There are certain joints
that are absolutely essential for stabilizing your movement. For example, the knees and core
(including the lower back) are key stabilizing areas. When the knees are not stable, ACL
(Anterior Cruciate Ligament) tears and other knee injuries can occur. When the lower back
becomes unstable or too fexible, twisting motions can throw the lower back out and cause
serious injury as well. In addition, excessive mobility in areas that should be immobile or
stable can cause chronic pain. It is absolutely imperative that the joints and muscles that are
intended to stabilize your movement are strong and able to withstand twisting forces placed
upon you in life and sport.
The workouts you will be doing will help create stability by increasing strength and endurance
in the main stabilizing areas. We will work mainly on the core musculature, which also
includes the lower back. One of the main reasons for knee issues and other joint pain and
injuries is that people immobilize their mobile joints, which causes the stabilizing joints to
compensate and become mobile. So, we will also work on joint mobility (see below), which is
one of the keys to allowing the stabilizing joints to do their job as well.
Some of the main mobile joints are the ankles, shoulders, hips, and upper back. By creating
proper joint mobility in these areas, it will take stress off the immobile joints (knees and lower
back), which can alleviate pain and reduce the risk of injury. We will work to increase joint
18 Dynamics of Motion - LEVEL I
mobility with a wide variety of stretches, exercises and movement patterns.
When all of the joints work as they are meant to (stability or mobility), the body will function
better and more safely. Joint mobility and stability are a primary focus in Levels I and II, where
we will be developing and progressing you until you are equipped to handle most any situation
and environment. In Level III, we put your joint stability and mobility to the test by challenging
you with unstable weights on uneven surfaces. This is a key area that needs signifcant
improvement by almost all people to help avoid injury and reach their true potential.
Correcting Muscle Imbalances
Muscle imbalances are another key area that adversely effect functional movement and
posture. Muscle imbalances are also another key reason for chronic pain and are a major
contributing factor to injury. There are main muscle movers (big muscles) for movement and
then synergistic muscle movers (smaller muscles). The problem is that in most people, the
main movers are weak or inactive. This forces the body to overuse the smaller muscles for
movement, which makes them very tight and prone to injury, because they are not equipped to
handle all the movement you are forcing on them.
For example, most people have very weak and inactive glutes (butt muscles). Your glutes are
one of the biggest and most important muscle groups in the body. If you have weak glutes,
you will strain the quadriceps and hamstrings. Hence, when a person is required to run in a
fast bursts, we see many quadriceps and hamstring injuries. In addition, strong glutes help
support the core muscles and lower back. Many people fnd that their back pain is dramatically
reduced by simply strengthening their glutes. It is crucial to get all the muscles working
together as they were meant to so that the body can move functionally and safely.
Again, everyone is unique and should focus on their particular imbalances, which will become
readily apparent as you progress through the workouts. Level I addresses muscle imbalances
directly and focuses on exercises for fexibility in the tight, strong areas and beginning the work
of strengthening the weak areas. In Level II, you will continue fexibility work and seriously
build the strength required to bring everything fully back into balance. Once your body
becomes more balanced, you will be ready for the challenges of Level III. At this point, you
should feel a dramatic improvement in your effectiveness to move functionally and, most kinds
of chronic pain should be greatly reduced or even eliminated.
Agility and Balance
Agility and balance are important for everyone. Of course, there are varying degrees of
profciency in agility and balance, but everyone will see huge improvements in their daily life by
improving their agility and balance. Agility and balance can be used in almost any situation to
enhance the quality and safety of your movement.
Agility is the ability to change the bodys position in space depending upon its environment.
Chapter 2 - Overview - Dynamics of Motion System 19
In other words, agility is the ability to change direction quickly and safely. It requires a
combination of balance, coordination, speed, refexes, strength, and endurance. By improving
all of these things, your agility will improve dramatically. Once you begin to improve your
agility, you will feel an improved sense of fuidity in your everyday movements.
Keep in mind that many injuries originate from a persons slow or poor response to something
in their environment. As your agility improves, you will be able to respond better and more
safely to your real world environment. In addition, as your agility improves, you will also be
able to challenge yourself to greater degrees in your workouts. This means you will burn more
calories, and build more muscle, while improving your refexes and overall performance in
sports and everyday functional movement.
Balance is the ability to maintain your center of gravity with minimal postural sway or
compensation. Balance requires strong and functional stabilizers and coordinated muscles
working properly together. Balance is extremely important for everyday functional movement.
Even walking requires good balance, especially on uneven surfaces. Good balance not
only helps signifcantly reduce the risk of injury, it also amplifes workouts to help you burn
signifcantly more calories. So, working on balance is an excellent ftness tool, while also
providing tremendous beneft in your overall functional movement.
In Level I, we lay the foundations for becoming more agile and balanced by building up the
endurance, strength and coordination necessary for agility and balance while maintaining very
safe positions. In Level I, we focus more on correcting all the problems that inhibit functional
movement, including agility and balance.
Once your overall functional movement is improved, we move into Level II where agility and
balance are more directly tested. At this level, we will be focusing more on multi-directional
movement and challenging your balance. Once postural distortions, muscle imbalances and
infexibility have been more adequately addressed from Level I, you will need these new and
more advanced exercises. You will fnd that your agility and balance signifcantly improve in
this level, which will build the foundation necessary for Level III.
In Level III, your balance and agility will be taken to the limit. By doing advanced movements
and exercises, your agility and balance will have the opportunity of reaching their maximum
potential. You can expect to see your agility and balance improve dramatically in Level III as
you move through the various exercises and workouts.
Functional Strength
Functional strength refers to the strength used in everyday situations. It is true that fxed
movements on gym machines will increase the size and strength of a particular muscle group,
but they will not allow for the building of useful strength needed in the real world. To build the
foundation required, strength conditioning must involve dynamic movements that retrain the
20 Dynamics of Motion - LEVEL I
body. This means we have to retrain the body to recruit the correct muscles, fx poor postural
abnormalities and improve fexibility. By creating proper movement patterns, you will be able
to build strength the safest and most effective way, because the muscles will be working
together in unison and harmony.
In Level I, as mentioned above, we will work to lay the foundation for correcting movement
patterns in the body. This includes improving fexibility, muscle imbalances and postural
distortions. We will begin building strength, but frst and foremost, we will be getting the body
to move properly. We will also be focusing on lighter weight and muscular endurance, which
builds the best foundation for functional strength. By learning to recruit the correct muscle
groups for a given movement, you will be setting yourself up to build solid functional strength.
We want to be certain that the strength is built up in the right muscles, instead of continuing to
overload already tired and overworked muscles.
In Level II, we will focus more on the strength aspect by increasing the amount of lean muscle
in your body. This will increase the capacity of the muscles to carry heavier and heavier loads
placed upon them. For example, if you are picking up a box, it is not enough to just be able to
move correctly. You will also need the strength in your lower and upper body to actually pick it
up! By the end of Level II, you can expect a signifcant amount of gained functional strength.
In Level III, we will be testing and challenging your functional strength at every step. This
is where you will be applying all you have learned in Levels I and II. Functional strength is
one of the most fundamental prerequisites for Level III because you will be doing advanced
movements and exercises with heavier and uneven weights. The challenges in Level III are
creative and fun, but without a solid base of functional strength, they will be nearly impossible.
The functional strength gained in Level III is tremendous and will help you safely and
effectively handle almost any conceivable situation in the real world.
Fat Loss and Lean Muscle
Most people who are getting back into ftness want to lose weight. That is perfectly natural
and it is important to note that in addition to all of the functional benefts you will get from our
system, it also maximizes fat loss. Our system also maximizes gains in lean muscle, which is
absolutely essential for losing fat and getting that toned, muscular look.
When women hear the word muscle, they are usually concerned about becoming too muscular
looking, but our workouts are aimed at losing body fat and gaining lean muscle which does
NOT put size on women. In contrast, our workouts are the best way to burn fat and change
your body type. For example, our exercises are perfect for sculpting a great looking butt, while
also toning the arms and legs. Men are usually not concerned about putting on a little muscle,
but they are still looking to lose fat and get toned. But, if you are a guy thats too skinny and
need to put on some size, dont worry, as the workouts progress you will be utilizing greater
amounts of weight which is key to building the muscle you seek. Plus, in the nutritional chapter
Chapter 2 - Overview - Dynamics of Motion System 21
at the end of each book, we have specifc diets and suggestions for every possible goal.
By the way, when we say fat loss, we are talking about the loss of body fat, NOT water weight
or muscle. It is by losing body fat and increasing lean muscle that you will get the best
aesthetic results. And we maximize this by creating workouts that focus on getting you to
burn the maximum amount of calories and increasing your metabolism. This means that you
will actually continue to burn calories up to 48 hours AFTER the workout. We use a particular
protocol known as Tabata training which produces incredible fat loss results (this is covered
later). We know that you are putting your money and time into these programs and we want to
make sure that you get the best possible results. And you will!!
Most people do not fully understand the relationship between fat loss and lean muscle, so
lets just take a second to explain why lean muscle is so important for fat loss. Many people
in the gym will get on a piece of cardio equipment and expect to lose weight. Unfortunately,
it is not that simple. Just doing cardio does not build lean muscle in the body. And without
lean muscle, you will NOT be able to sculpt and tone your body. I think weve all seen people
in the gym for years working away on the treadmill, but they never look ANY different. Why?
They are not increasing their lean muscle. Heres why. There are two main reasons why lean
muscle helps you lose fat:
1. The more lean muscle you have, the higher your metabolism will be, which means your
body will burn more calories throughout the day. This will help signifcantly increase your
bodys potential for burning fat.
2. Lean muscle literally helps push fat out of the body. In other words, lean muscle works to
replace the fat in your body instead of just adding more weight. But, beware of the scale
in the beginning! Muscle weighs more than fat and it may take some time to see the scale
go down. Instead, look at how clothes ft you and your waistline. These are much more
accurate indicators of fat loss in the beginning. It is usually very helpful to take a few
pictures on day one and then every 4 weeks to compare.
In Level I, the intensity will depend on your ftness level. It is imperative that you begin at
Level I, even if you have a high ftness level. This will insure that you correct all the physical
issues that may be restricting you. By learning to move better and more safely, you will be
able to push yourself much more later on. Of course, this translates into much higher intensity
during your training, which will yield much better fat loss results. But, in the beginning, we
recommend focusing more on correcting your functional movement patterns. As you move
through Level I and your ability to move properly increases, you will be able to turn up the heat
on your workouts. That means you should see dramatic fat loss by the end of Level I.
In Level II, we focus more on building lean muscle, but this means you will continue to lose
fat and get toned. Now that you have learned the foundations in Level I, you will be able to
22 Dynamics of Motion - LEVEL I
workout at a much higher intensity with much more effciency than ever before. That means,
you will get far more out of your workouts than you have in the past. The workouts in Level II
maximize strength gains in lean muscle as well as melting the fat away. This will help you turn
up the heat (literally) in your body and burn fat long after your workout ends (remember, up to
48 hours afterwards).
In Level III, you can expect to burn high amounts of calories in your workouts while still gaining
lean muscle. You will now be challenging the body to reach new levels of strength, endurance
and fexibility while perfecting the aesthetic look we all strive toward. At this point, you
probably will not need to lose more weight, but we provide suggestions for weight maintenance
or weight loss if necessary at this level too.
Body Intelligence
Body intelligence is a subject rarely discussed. Like all organisms, your body has innate
intelligence. Sadly, we are not taught how to listen or beneft from this intelligence. Rather than
credit our bodies, we are curiously more prone to punish, ridicule and ultimately ignore them.
Ignore the pain, ignore the weakness, look bigger, be thinner, and so on and so forth. In sharp
contrast to what has been taught to us, this system starts individuals off on the journey of self
discovery, a path that will teach each and every one of us the foundations of building a healthy,
strong and most importantly, a pain free body.
As we take you through the different levels, you will slowly begin to learn how to listen to your
body. This is one of the BIGGEST keys to this program. Listening to the body allows goals
to be reached much faster. It is also a tremendous aid in reducing the risk of injury. When
you have someone telling you what to do all the time, you do not learn to feel what the body is
telling you. This is a muscle like any other. Once it is utilized, listening to your body puts you
in the drivers seat. It is an amazing process!
We do this in several stages. The simple act of foam rolling (described later) will teach you
more about your body than you would have thought possible. It will teach you where you
are tight and weak. For example, you may fnd your right hip is much tighter than your left.
This will awaken you to how you stand and move and give you clues to why your body is the
way it is right now. From there, every single stretch and exercise will be a tool as well as an
opportunity to learn something more about your body. Learning proper movement patterns
will awaken you to all the ways in which you were restricted in the past. As you move more
naturally, the body will begin building strength, fexibility, agility, etc. Again, there will be
an opportunity at every moment to watch how your body adapts and grows. Once a solid
foundation is built, you will begin expanding your comfort zone by working on new and more
challenging exercises on a variety of terrains.
Remember, no two people are alike. What works for one person may not work as well for
Chapter 2 - Overview - Dynamics of Motion System 23
another. It is for this reason that we have added many different progressions and exercises
into these programs. Once you learn to feel out the weak points in your body, you will begin
to know which exercises produce the best results, how some make you feel okay, but others
make you feel fantastic. We want you to individualize these workouts and tailor them to your
body by listening to what it has to say and by working within your parameters. As you begin to
improve your functional movement, you will be broadening the dialogue between you and your
body. And it is through this process that you will get the most out of the system and maximize
your results!
Safe Progression
Dynamics of Motion has put together a totally unique program. It provides a safe progression
starting from the complete beginner to the most elite ftness experts. When an individual
progresses through all three levels, a smooth and safe transition to higher levels of ftness will
be achieved.
It is important to note that just because someone has a particular level of ftness does not
necessarily mean they are ready for the higher levels. Postural distortions and muscle
imbalances that are not addressed can become more pronounced in the higher levels and
increase the risk of injury. If the core musculature is not strengthened, certain exercises can
and will be performed incorrectly which can lead to injuries, pain and discomfort. Time and
time again we see people in gyms or outside working on exercises for which they are not
ready. Jumping ahead is a dangerous ego trip that can cause serious harm.
The Dynamics of Motion system leads individuals through a comprehensive, step by step
guide to better health and ftness. Level I builds endurance, a base level of strength, a
foundation of fexibility, core strength and functional movement. Level II takes off where Level
I ends, building much more strength and power as well as teaching more advanced exercises
that improve agility and balance by getting the body to work together effciently, powerfully and
synergistically. Level III teaches you how to blend strength, endurance and fexibility into one
single unit, just as every other animal in nature does naturally. It is the culmination of all your
hard work during Levels I and II which allows you to fower into your true potential in Level III.
It provides unlimited potential for improvements in aesthetics and functionality. We have taken
great care to mold these programs in such a way as to enable you to progress from level to
level safely and intelligently. That is what makes our program so unique. We completely stand
behind our promise to you: breakthrough results for anyone, anytime, anywhere.
Chapter 3
LEVEL I Explained
Who should start at Level I?
Level I is designed for everyone and anyone people from vastly different backgrounds, ages,
injuries and ftness experience. Level I will take you through the very beginning stages and
help you build the foundations necessary for correcting infexibility, postural distortions, muscle
imbalances as well as building a base level of strength and conditioning. No matter what your
level of ftness, you may fnd some of the exercises challenging (which is a good thing), but
you will also fnd that you adapt quickly and see improvements faster than you might think.
If you are someone who hasnt worked out before, or at the very least, in many years, Level I
is clearly the place for you to start. Level I will signifcantly improve your functional movement,
strength and conditioning. These exercises start out statically and can be done by people who
are immobile and weak. As the exercises get easier for you, progress to the more challenging
stages at your own pace. We want you to become more fexible and fuid while improving
balance, agility, coordination, endurance and strength. This program will help you achieve
these goals in a way you may not have thought possible. And of course, this program will
dramatically improve your overall health as well that means fat loss, getting more toned,
balancing hormones, more restful sleep, etc
What if I work out regularly? Should I still start at Level I?
Level I is NOT just for beginners. It is for everyone! We use as an example, a person whom
we know from the gym who has been working out for over 30 years. He is a big strong guy,
but he was wincing in agony as he tried to stretch. As we began to discuss his workout
regimen, it became readily apparent that he followed the old school approach of working
out: he ONLY lifted weights for his chest and arms, then did 30 minutes of cardio. He also
happened to have tremendous amounts of middle and lower back pain. He didnt stretch; he
didnt lift for his legs or back and the exercises he was doing were completely outdated. As
it was explained to him why his ftness program was actually causing his pain, he actually
got angry at himself for being so short sighted about his workouts. There is a lot more to this
than just appearance. The real benefts are your health and your ability to function and move
naturally without pain or injury.
The moral of the story is that just because you have been working out for years, does not
mean you will be very good at any of the exercises we lay out in this program. For our friend
in the gym, he may have looked good on the surface, but if you looked a little closer, he had
major postural distortions and infexibility. Because of our modern sedentary lifestyle, most of
us have a great deal of muscle tightness and weakness. This usually leads to a wide variety of
improper and potentially dangerous movement patterns. And obviously, this can lead to pain
and injury. The muscles are very complex and work together synergistically to produce correct
Chapter 3 - LEVEL I Explained 25
and safe movement patterns. This requires correcting the muscle imbalances with specifc
stretches and exercises so that everything functions as a coherent unit.
So, everyone should begin at Level I. The only difference is that people in better physical
shape will progress much more quickly and be ready for Level II in a shorter time frame. But,
Level I is the foundation. And without it, nothing else can follow safely or effectively. We
cannot stress enough how important it is for you to start at the beginning. Here you will fnd
extremely challenging exercises for muscles you have most likely completely ignored or didnt
even know existed. And by building up a base level of strength and fexibility, you will increase
your opportunity for maximum results in Levels II and III.
Outdoor Workouts
All of Level I can be done indoors, but we would like to suggest doing these workouts outside
if at all possible. We understand that there may be physical limiting factors for many of those
doing Level I, but please be aware that there are many natural benefts to doing your workouts
outside. We also realize that there may be weather issues during certain parts of the year, but
unless it is extreme, do your best to get into the outdoors. Heres why
A growing body of research has given us compelling reasons to heed our desire to get outside.
Putting ourselves into direct contact with nature might offer us even more profound benefts
than previously thought. Indeed, time outdoors has been proven to have benefcial effects on
blood pressure, brain waves and cholesterol levels. It has also been proven to boost immunity
and to promote a good nights sleep. Outdoor activities encourage deeper breathing, which
relaxes muscles and infuses the body with oxygen.
More than 100 research studies have shown that outdoor recreation reduces stress. Time in
nature is often recommended as a stress-management technique to promote relaxation
important for those people dealing with stress-related conditions such as tension headaches
and panic attacks, and for those trying to quit smoking. In fact, a nature prescription is almost
always suitable for anyone seeking a little stress reduction and downtime.
How did you choose the exercises?
The main idea behind this new approach is that every exercise should carry over into real life.
We have specifcally gone over every single exercise in this book and have included it for very
specifc reasons. For each and every exercise, we ask the following questions:
1. Does the exercise improve functional strength in the real world?
2. Does the exercise improve functional movement in the real world?
3. Does the exercise help correct postural distortions?
4. Does the exercise help correct muscle imbalances?
5. Does the exercise improve joint and muscle mobility and/or stability?
26 Dynamics of Motion - LEVEL I
6. Does the exercise have a specifc purpose that fts in with the overall goals of the
program (i.e. fat loss, endurance, strength, etc.)?
7. Is the exercise the best way to achieve the necessary result(s)?
In designing this program, we went through thousands of exercises and fltered them down
to their bare essentials. We wanted the most effective exercises that molded into the design
goals of the entire program. In every case, these specifc exercises pass our test and will help
you to lose fat, build strength and steer you toward a healthier, more fexible and better level of
ftness in the shortest possible time.
Necessary Equipment
While the amount of equipment you need is minimal and inexpensive, you wont be able to do
everything necessary for these workouts without it. Heres what we recommend...
Foam Roller: We will go over foam rolling in detail in the next chapter, but
suffced to say- these little foam logs are on of the best $15 investments you
will ever make. We recommend getting the black foam rollers. The white
foam rollers are too spongy and soft and only last a few months. You can get
either the small or large version.
Swiss Ball: Swiss balls are large, heavy-duty infatable balls with
a diameter of 45 to 75 cm (18 to 30 inches). They offer a huge
range of possibilities and will get a lot of use in our workouts.
They will last for a very long time and are inexpensive.
Chapter 3 - LEVEL I Explained 27
Dumbbells: Everyone is different and you should use your
unique level of strength and ftness as a guide. But, as a
general rule, for Level I, here are our recommendations.
For women, we recommend getting 3 sets of dumbbells (3
lb., 5 lb., and 10 lb.). For men, we recommend 3 sets of
dumb bells as well (10 lb., 15 lb., and 20 lb.).
Bands: Again, exercise bands are inexpensive and
will have many uses in these workouts. Get a set
with a few different colors as they will be of varying
tension strength and diffculty.
Thats it! The entire set of equipment shouldnt cost more than about $50-$75 and it will be the
basis for your entire new home gym.
Chapter 4
Warm Up
The entire warm up takes about 10-15 minutes and should NOT be considered optional. This
is one of the most important parts of the entire workout. People do not realize the importance
of a good warm up and therefore miss out on maximizing the benefts of the actual workout
itself. A good warm up will reduce the risk of injury and start correcting postural distortions,
muscle imbalances and improve fexibility.
The benefts of warming up include:

It warms the muscles and increases body temperature, which improves the oxygen
supply to the body.

It helps increase blood fow to the muscles, allowing them to contract and relax more
quickly.

It is one of the major factors in correcting postural distortions and muscle imbalances.

It helps prepare the body and the mind for more strenuous activity.

It helps reduce the risk of injury.

It increases overall exercise performance.

It increases the elasticity of the ligaments, tendons and other connective tissues.
Take your time while warming up and learn to enjoy it. The warm up is your time to check in
with the body and notice whats tight or sore and get yourself mentally ready for the workout.
It is your transition from life into your workout, which will require physical exertion and
concentration. You will notice that your body moves much easier and feels lighter by the end
of it. So, warm up gradually and enjoy it!
Foam Rolling
Fifteen bucks does not buy much nowadays, but, for about $15, you will get one of the most
important pieces of equipment in your ftness program. Foam rollers are an easy, cheap and
effective way to relieve the aches and pains that are slowly building up in your body.
How does it work?
Foam Rolling is effective because it gives you a deep tissue massage and most importantly
self-myofascial release (SMR). Okay, but what in the world in self-myofascial release? Well,
over time, inactive, tight and over-worked muscles will accumulate knots. Foam rolling will help
break down these soft tissue adhesions and scar tissue that builds up in the muscle over time.
By breaking these knots down, the muscle will be able to stretch further and help you regain
Chapter 4 - Warm Up 29
your natural fexibility. You will feel the results immediately.
Traditional stretching techniques simply arent enough. Stretching alone will not cause a
signifcant increase in muscle length. Imagine your muscle is one long piece of a rubber band.
Now, imagine you have tied a knot in the middle of that rubber band. If you were to stretch the
rubber band at each end, what would happen to that knot? It would get tighter and eventually
the rubber band would break directly below or above the knot. That is basically what happens
in the muscles of your body. However, by foam rolling and working out these knots, you will
be able to stretch much further and without the same risk of injury. Therefore, SMR with a
foam roller can produce extraordinary benefts in improving fexibility and correcting postural
distortions. The foam roller is an absolutely essential part of our ftness program.
To give you one quick example of the direct benefts of foam rolling, lets take a look at knee
pain. Many people with knee pain notice dramatic improvements by foam rolling their IT Band
and Gluteus Medius (described below). Why? The Gluteus Medius is in the butt, but connects
to the IT Band which runs down the side of the leg and wraps under the knee. If the Gluteus
Medius is tight, it will actually cause the IT Band to yank the knee out of place (like a rope
yanking on it). This can cause chronic pain and increase the risk of injury. Many people notice
dramatic pain reduction by simply foam rolling these areas. There are countless other areas
that will beneft as well by loosening tight muscles and eliminating knots.
Benefts of using a foam roller for massage:
Targets all your sore points and releases your trigger points.
Increases range of motion by improving your ability to stretch further
Helps reduce and even eliminate chronic pain.
Helps reduce muscle soreness.
Increases training effciency.
Helps address and fx postural problems.
Helps you recover faster from a workout.
Is it going to hurt?
In the beginning, foam rolling can be painful. You will be pressing down on very old knots
that have been there for years. But, there is good news... one, assuming you do it everyday,
the pain will diminish dramatically in just a few weeks as you work out the knots. Two, even
though you will feel pain while pressing on the knots, there should not be any bruising or
soreness afterward.
You should probably spend about 5-10 minutes foam rolling before and after your workouts.
Ideally, spend another 10-20 minutes on your off days foam rolling as well.
30 Dynamics of Motion - LEVEL I
Here are some main points to remember:
Remember that the more pressure you apply, the faster the knots will dissipate. You
have to make sure you really apply pressure and it will probably be uncomfortable in the
beginning.
You can adjust the pressure by moving your body or keeping your arms or legs on the
ground. The more body weight you put on the foam roller, the more pressure you will feel
on the muscle.
When you fnd a painful spot in one of the areas we describe below, that is an important
place to foam roll as it is a knot that needs to be worked out.
Sometimes, you will be foam rolling a spot in the body and actually feel pain somewhere
else! We call this referred pain. Do not be alarmed. This is a great spot to roll out,
because it is a clear indication that the specifc knot you have found is negatively effecting
other areas.
Foam rolling does NOT cause bruising. Even though it may be painful as you frst start
working these knots, you wont bruise.
As soon as you stop applying pressure, the pain will diminish rapidly and completely.
Be consistent: You should try to foam roll everyday, if possible. The more consistent you
are with foam rolling, the faster you will release these trigger points and eliminate the
knots from your muscles. Doing it everyday, you can expect to see signifcant results in
about 4-6 weeks.
Be patient: Remember, just like stretching, foam rolling doesnt yield marked
improvements overnight; youll need to be diligent and stick with it (although you will
defnitely notice serious benefts shortly).
Chapter 4 - Warm Up 31
Foam Rolling - Upper Body
Upper Back:
Lay on your back.
Put your hands behind your head
and try and touch your elbows
together.
Raise your butt off the ground.
Roll slowly from the upper back
down to the middle back and
then back.
Work out any knots you feel.
1-2 minutes.
Shoulders:
Put the foam roller underneath
your armpit and lay on your side.
Roll slowly around the back of
the armpit.
Work out any knots you feel.
Switch to the other side.
1-2 minutes.
Lats:
Put the foam roller underneath
your side.
Roll slowly down the upper part
of your side.
Work out any knots you feel.
Switch to the other side.
1-2 minutes.
32 Dynamics of Motion - LEVEL I
Foam Rolling - Lower Body
IT Band:
Lay on your side.
Place the foam roller on the side
of your leg.
Slowly roll down the side of your
leg and stop a few inches above
the knee.
Work out any knots you feel.
Switch to the other side.
2-3 minutes.
Progression: When you are ready,
you can add more pressure to this
area by balancing both legs in the air.
Hip Flexors:
Lay on your stomach.
Place the foam roller beneath
your hip.
Slowly roll across your hip.
Work out any knots you feel.
Switch to the other side.
2-3 minutes.
Progression: When you are ready,
you can add more pressure to this
area by balancing both legs in the air.
Chapter 4 - Warm Up 33
Gluteus Medius:
Lay on your side.
Place the foam roller on the side
of your butt.
Slowly roll on the upper-side
portion of your butt.
Work out any knots you feel.
Switch to the other side.
2-3 minutes.
Progression: When you are ready,
you can add more pressure to this
area by balancing both legs in the air.
34 Dynamics of Motion - LEVEL I
Calves:
Place the foam roller underneath
your calves.
Slowly roll the inner, middle, and
outer part of your entire calf area.
Work out any knots you feel.
Switch to the other side. 2-3
minutes.
Progression: When you are ready,
you can add more pressure to this
area by lifting your butt in the air.
Progression #2: When you are ready,
you can add more pressure to this
area by lifting your butt in the air AND
crossing one leg over the other and
pushing down on the bottom leg.
Chapter 4 - Warm Up 35
Stretching
We will be using two different kinds of stretching for our workouts. One will be used before the
workout and the other will be used afterward to cool down. They are equally important, but
must be used at the right time to get the best results and help reduce the risk of injury.
Dynamic Stretching: Involves movement and has the over-all effect of turning a muscle on.
Dynamic fexibility has been used successfully by trainers and coaches to increase fexibility
and lower the incidence of injury. Dynamic stretching consists of functional based exercises
which prepare the body for movement. So, we recommend this type of stretching to be
incorporated during the warm up of a workout.
Static Stretching: Involves no movement and has the effect of turning a muscle off.
Therefore, we recommend using this type of stretching in the cool down phase. A stretch
position is gently assumed and held for 20-60 seconds. There is no bouncing or rapid
movement. Do not stretch to the point of pain. You should feel a slight pull, but no discomfort.
Keep all joints in alignment. Do not twist joints into unnatural positions. The stretch should be
felt in the belly of the muscle and not in the joints. This relaxes the muscles and helps retain
elasticity.
Interestingly, most people use static stretching as the ONLY way to stretch. The problem with
static stretching before a workout is that it has the over-all effect of turning a muscle off. We
defnitely recommend static stretching after a workout, but NOT in the warm up phase.
Used before a workout, static stretching does not help avoid injury and may actually increase
the risk. Here are some reasons we recommend dynamic stretching before a workout:
1. Mike Boyle, world renowned strength and conditioning coach, uses a dynamic warm up
with his athletes. He goes through about 26,000 workouts over the course of a summer.
In 2002 he did not have one major muscle pull that required medical attention.
1
2. Flexibility is speed specifc. There are two kinds of stretch receptors- one measures
magnitude and speed and the other measures just magnitude. Static fexibility
improves static fexibility and dynamic fexibility improves dynamic fexibility, which is
why it doesnt make sense to static stretch prior to dynamic activity.
2
3. One author compared a team that dynamically stretched to a team that static stretched.
The team that dynamically stretched had fewer injuries.
3
4. Dynamic Flexibility increases core temperature, muscle temperature, elongates the
muscles, stimulates the nervous system and helps decrease the chance of injury.
4
1 Boyle, Mike, Functional Training for Sports, pg 29.
2 Kurz, Tomas, Science of Sports Training, page 236.
3 Mann, Douglas, Jones Margaret 1999: Guidelines to the implementation of a dynamic stretching routine,
Strength and Conditioning Journal:Vol 21 No 6 pp 53-55.
4 Frederick Gregory 2001 Baseball Part 1 Dynamic Flexibility, Strength and Conditioning Journal ,Vol 23 No 1
Pages 21-30.
36 Dynamics of Motion - LEVEL I
Dynamic Stretches
Hips (static) - This is going to be a little confusing, because we just made such a big deal
about NOT statically stretching before a workout. So, why are we saying you should statically
stretch your hips? Because, most peoples hips are very tight and completely over-active.
This is due to the fact that most of us sit for such long periods of time everyday. As a result,
we actually want to turn the hip muscles OFF. This will allow the muscles we arent using
(like the glutes - your butt muscles) to wake up and start working again. This will be the only
static stretch we do before the workout. The hips are an area of critical importance. Almost
everyone has very tight hips from too much sitting and lack of stretching. Tight hips are a
major contributing factor to low back pain, poor posture, muscle imbalances etc...
Kneeling Hip Stretch:
If necessary, put a pillow
on the ground or do this
stretch on a soft surface.
Place one knee on the
ground and move your
other foot in front of you
(the back leg is being
stretched).
Raise your arms above
your head and twist gently
from your upper back
(not your lower back)
toward your front leg. If
necessary, use something
to balance (see image).
Now, the secret to this
stretch is to fex your butt
while doing this stretch.
This will dramatically increase the effectiveness of the hip stretch. So, with your back leg,
fex your butt cheek (right glute in image above) while feeling the stretch in the hip (in the
right hip in the image above).
Hold for 30-60 seconds then switch.
Chapter 4 - Warm Up 37
Hip Stretch - Variation - If you are unable to put weight on your knees, do this stretch instead.
Lie on your stomach and grasp one foot.
Bring your foot toward your buttocks and lift your knee slightly off the ground. You will feel
this in your quad and hips.
Piriformis - The piriformis is an extremely important, deep gluteus muscle. A tight piriformis
can cause a number of problems including impingement on the sciatic nerve.
Cross Over:
Lay on your back and place your left foot fat on the wall.
Cross your right foot over your left knee.
Keep your right foot straight and your toes pointed to the ceiling.
Keep your lower back on the
ground. You will feel a great
stretch.
To intensify the stretch, you can
push gently on your crossed leg
(right leg in the image above).
You can also inch closer to the
wall. Just make sure you keep
your lower back on the ground.
Stretch for 2-3 seconds, then
move out of the stretch and relax
for 2-3 seconds.
Repeat 10 times then switch.
38 Dynamics of Motion - LEVEL I
Calves - Tightness and weakness in the calves can lead to a wide variety of problems. Calf
tightness comes from: wearing high heels, people who have twisted or sprained ankles in the
past, a lack of calf stretching, etc... When your calves are tight,
it affects the way you walk and move. This can cause a huge
amount of issues including knee, hip, and back pain, and in
some cases, shoulder and neck pain. Addressing calf tightness
is a very important issue. You will notice as your calves
become more fexible and strong that you feel lighter and walk
much easier.
Stretch #1 - Straight Knee:
Lean on a wall or something that can hold your weight
and put your right leg a few feet away from the wall.
Make sure your back foot is pointed slightly INWARD.
Slowly bend move toward the wall, keeping your whole
body straight.
Stretch your right calf for 2-3 seconds, then push away
from the wall slightly to relax from the stretch for 2-3
seconds. Repeat 5 times.
Then, lean toward the right (this will stretch your inner
calf). Repeat 5 times.
Now, lean to the left. Repeat 5 times.
Switch and do the left leg.
Stretch #2 - Bent Knee:
You are going to do the same as in Stretch #1, but with a bent
back knee. This will stretch a vitally important area of the lower
calf and foot.
Make sure your back foot is pointed slightly INWARD.
Lean toward the middle, the right and then the left 5 times
each.
Then switch feet and repeat.
Chapter 4 - Warm Up 39
Hamstrings - Most people have tight hamstrings due to a lot of sitting and bad posture. This
is one of the factors that can lead to low back pain. Tight hamstrings will also cause you to
walk differently which can also lead to other issues.
Stretch #1 - Mobile Lower Hamstring:
Stand straight up.
Place one leg on a chair or platform about 1 to 2 feet off the ground
Bend over from the waist, making absolutely sure you do not round your lower back.
Keep the leg on the chair straight, and back arched. (You will most likely not be able
to bend that far over doing the stretch this way. This makes no difference. Do not get
caught up in how far down you are going).
Curl your toes back toward the knee.
Move the foot back and forth as if you are waving with it, pivoting on the heel, and
keeping the toes curled back.
Keep the arch in the back. The important thing is to feel the stretch, while moving the foot
back and fourth.
Do this for 30 seconds then switch legs.
Repeat 3 times each leg.

40 Dynamics of Motion - LEVEL I
Stretch #2 - Mobile Upper Hamstring:
Stand straight up.
Place one leg on a chair or platform about 1 to 2 feet off the ground.
Bend the leg on the chair to about 45 degrees.
Bend over from the waist, making absolutely sure you do not round your lower back.
Move the hips and glutes back and forth as if you are dancing, keeping the heel
stationary.
Keep the arch in the back. The important thing is to feel the stretch, while moving the
hips back and fourth. You should feel it in the upper hamstring, glutes, and piriformis.
Do this for 30 seconds then switch legs.
Repeat 3 times each leg.

Chapter 4 - Warm Up 41
Upper Back - In order to strengthen the back, we have to frst increase the range of motion by
improving fexibility. This is an extremely important area that often gets neglected and must be
stretched in order to take the strain off the lower back and alleviate rounded shoulders. We will
be doing two stretches for the upper back.
Stretch #1 - Arch Bend:
Stand up and bring your arms in front of you and try to touch your elbows.
You will be arching your upper back as far as possible.
Try to separate your shoulder blades as far from each other as possible.
Then bring your arms in the opposite direction (behind you) and stick your chest out as
far as possible.
Try to touch your shoulder blades together.
Repeat 10 times.
42 Dynamics of Motion - LEVEL I
Stretch #2 - Wall Slides:
Stand with your back against a wall.
Raise your arms and place them fat against the wall.
With your hands touching the wall, bring your arms all the way up to straight.
As much as possible, keep your lower back against the wall.
Try to generate as much motion as possible from your shoulder blades instead of just
your arms.
Chapter 5
Core Exercises
The core muscles the abdomen, lower back and pelvis lie roughly between the rib cage
and the hips. The strength and coordination of these muscles is important not only for sports
and ftness routines but also for daily life for example, reaching up to a shelf, lifting a child,
or sponging a spot off the foor.
Most people have a very weak core, and as a result, chronic posture problems. Over time, this
can lead to damaged spinal ligaments or inter vertebral discs. Experts conclude from studies
that well-coordinated core muscle use stabilizes the spine and helps create a frm base of
support for virtually all movement.
Whether you have done some core work before or this is the frst time, focus on using the
perfect form we suggest in the instructions for each exercise. Even if you are experienced,
chances are very good, these exercises will still be very challenging for you. We provide a
wide variety of progressions for every level of ftness, so start from the beginning and work
your way up. You will probably fnd that your core is very weak and unstable, but dont worry.
Just stick with it and within a few weeks, you will see huge improvements!
Benefts of Core Training
Helps prevent injuries
A strong, stable core can help to prevent injuries, because with stronger muscles supporting
the spine, pelvis and shoulder joints, the body can better handle the forces of rotation and
compression that lead to back and joint injuries.
The bodys joints are like links in a chain and are surrounded and supported by muscles and
tendons. If any of these supporting structures are weak others are called upon to compensate
for this weakness. Because they were not designed for this purpose, they can become injured
over time by the repetitive wear and tear.
For example, if you are hitting a golf ball and your upper back is weak and infexible, you would
probably overcompensate by muscling through the shot with your shoulders and twisting your
lower back. Because the shoulder joint is not designed for such a forceful swing, over time
you may injure the muscles, tendons, and /or ligaments supporting the shoulder joint. Further,
since your lower back can only twist about 13 degrees safely, you will probably also injure your
lower back.
Helps improve bowel function and reduces incontinence
Once again the pelvic foor muscles are part of the core. These muscles help to eliminate
44 Dynamics of Motion - LEVEL I
waste products from our bodies through contractions. If these muscles are weak or de-
conditioned they cannot contract properly which may lead to incontinence or improper bowel
functioning. This can lead to constipation which is a major contributor to a wide variety of
diseases. Proper and consistent (daily) bowel movements are absolutely crucial to good
health and longevity. Working your core should help improve bowel health by strengthening
these muscles.
Reduces risk for low-back pain and injury
Core exercises are designed to stretch and strengthen the muscles, tendons and ligaments
that support and protect the spine. Most low back pain is caused by bad posture, excessive
body weight, physical inactivity and faulty body mechanics. All the gravitational forces from
sitting, walking and running impact the low back area and if it is not supported properly the
spine will suffer.
Fortunately, these core exercises will signifcantly improve your core strength which should
help signifcantly with lower back pain and help prevent injuries. We will be working to stabilize
your core area, which includes all the muscles in and around your lower back. This will help to
stabilize you when life forces a twisting motion upon you. You will be learning how to stabilize
your core and protect you from over twisting and causing injury.
Improves posture making the stomach look fatter
The protruding pooch people seem to obtain around middle age is usually caused by weak
abdominal muscles, specifcally the transverse abdominal muscles that are located deeply
in the lower abdomen. The weakness in these abdominal muscles also contributes to the
slouched posture and hunchback look.
Without strong abdominal muscles to support the spine and compress or hold in the abdominal
contents your posture will falter along with the protrusion of the lower abdomen. We will be
working to strengthen the abdominals with challenging core exercises that promote stability
and endurance.
Can I do core exercises everyday?
Yes, you can do them everyday, but we actually recommend doing them 3 times a week, just
like the rest of the program. Why? We want your muscles to get adequate rest so they can
regenerate and grow stronger without overworking themselves. That being said, if you feel the
need to focus a little bit more on your core, working them 3-5 days a week is fne. As your core
becomes stronger, you can bring it back down to 3 times a week.
Chapter 5 - Core Exercises 45
Core Exercises
Bridges - This is a very important exercise for activating and strengthening your gluteus (butt)
muscles. Most people have very weak glutes and never learn how to strengthen them. The
glutes are one of your biggest muscle groups and are the base of support for your pelvis and
back as well as providing the power for most lower body movements. People tend to over-
use their hamstrings, adductors and quads without the primary muscle group, the glutes. By
activating and strengthening your glutes, you will signifcantly improve posture as well as
correct serious muscle imbalances. This helps keep your back stable and aligned when you
walk.
Lie on the foor with your back and palms fat.
Bend your knees.
Put your heels on the
foor.
Raise your toes off the
ground.
Squeeze your butt
muscles. (Imagine there
is a dollar bill in between
your butt cheeks and you
have to hold it in place).
Continue to squeeze
(dont let that dollar bill
drop) and slowly lift your
buttocks off the foor until
there is a straight line
from your knees to your
shoulders.
Continue to squeeze your
butt muscles at the top
and hold it there for 2 seconds.
Then, slowly bring your buttocks back to the ground, still squeezing.
When your butt is fat on the ground again, release and relax for 2-3 seconds.
46 Dynamics of Motion - LEVEL I
Clams - This exercise works the Gluteus Medius. A tight gluteus medius is one of the
MAJOR contributing factors to knee and low back pain. A strong gluteus medius is also vitally
important for proper lower body movement. This is a wonderful exercise for activating and
strengthening the gluteus medius.
Lie on your side with hips bent forward 45% and knees bent approximately 70%.
Place your top arm on your side to make sure you do NOT move your lower back, or at
your side for balance.
Slowly rotate your top kneecap up toward the ceiling until knees are approximately one
hand-width apart.
Hold for 2 seconds.
Then slowly lower your knee.
Do not lean your hips back or lift up your top foot.
Switch sides and repeat.
Chapter 5 - Core Exercises 47
Superman - This core exercise will improve the endurance strength of the lower back. We
have found this exercise to be particularly benefcial. For this exercise, we will not be doing
repetitions. It will be a timed hold, because endurance strength is what best strengthens this
area. Your lower back is an area that should NOT have mobility. This is why we do NOT
stretch the lower back. Instead, your lower back as well as the rest of your core should have
stability strength. Your lower back needs to have the strength to keep you stable during
movement patterns to protect from over-extension and injury.
We will show multiple variations for this exercise, because if your low back and core muscles
are weak, you will need to progress through the variations of this exercise until you are able to
do a full superman.
Progression #1:
Lie on your stomach.
Keep your arms at your side.
Keep your chin tucked.
Raise your hands and chest off
the ground.
Progression #2:
Lie on your stomach.
Keep your arms at your side.
Bring one leg and your chest off
the ground.
Keep your chin tucked.
Bring your leg back to the
ground.
Switch legs and repeat.
Progression #3:
Lie on your stomach.
Keep your arms at your side.
Bring both legs and chest off the
ground.
Keep your chin tucked.
48 Dynamics of Motion - LEVEL I
Progression #4:
Lie on your stomach.
Keep your right arm at your side
and your left arm in front of you.
Bring your right leg, your left arm
and your chest off the ground.
Keep your chin tucked.
Bring your leg, arm and chest
back to the ground
Switch arms and legs and repeat.
Progression #5:
Lie on your stomach.
Keep your right arm at your side
and your left arm in front of you.
Bring both legs, your left arm and
your chest off the ground.
Keep your chin tucked.
Bring your legs, left arm and
chest back to the ground.
Switch arms and repeat.
Superman:
Lie on your stomach.
Stretch your arms straight out
ahead of you.
Stretch your legs straight behind
you and keep your feet together.
Keep your chin tucked.
Raise your arms, head, legs, and
feet off the ground.
Chapter 5 - Core Exercises 49
Plank and Side Plank - Just as we want the low back to gain stability strength, we want the
same thing from the abdominal muscles. So, again, we will be doing a static hold. This is a
great exercise with many great ways to increase the diffculty as you progress. This is one of
the best exercises anywhere for building endurance and strength in the abdominals.
Kneeling Plank:
Start with your knees on soft ground or on a pillow.
Place your elbows and forearms underneath your chest.
Prop yourself up to form a bridge using your knees and forearms.
Maintain a fat back and do not allow your hips to sag towards the ground.
Plank:
Start by lying face down on the ground.
Place your elbows and forearms underneath your chest.
Prop yourself up to form a bridge using your toes and forearms.
Maintain a fat back and do not allow your hips to sag towards the ground.
50 Dynamics of Motion - LEVEL I
Side Plank Kneeling:
Lie on your side with your left elbow on the ground.
Lift yourself up as high as possible with your right arm on your side.
Keep your feet together and make sure your side doesnt sag toward the foor.
Switch sides and repeat.
Side Plank:
Lie on your side with your right elbow on the ground.
Lift yourself up to form a plank with your right arm straight and your left arm on your side.
Keep your feet together and make sure your side doesnt sag toward the foor.
Switch sides and repeat.
Chapter 5 - Core Exercises 51
Psoas Raises - The psoas is a muscle that most people have never heard of before. But, it
is hard to underestimate the importance of this muscle. When you walk or run and raise your
knee above 90 degrees, your psoas should be doing most of the work. Unfortunately, most
peoples psoas muscles are almost totally inactive which means that other smaller muscles
have to do the work of this important muscle. A weak or inactive psoas muscle can also be a
major factor in low back pain. Do NOT skip over this exercise. It is very important.
Sit on a low chair or table.
Your knees should be above 90 degrees at rest.
Lean forward slightly so your back is straight.
Bring your right leg up as high as possible.
Hold for 5 seconds.
You can intensify the exercise by pushing down on the right leg.
Bring the right leg down.
Repeat 6 times on each side.
52 Dynamics of Motion - LEVEL I
Ankle Squeezes - Activates and strengthens the glutes and deep muscles under the buttocks.
This exercise will improve hip
alignment and helps the lower back.
Lay on your stomach with your
hands on the foor and your
forehead resting on your hands.
Put a foam roller or pillow
between your ankles.
Bend your knees to 90 degrees,
continuing to hold onto the foam
roller or pillow between your
ankles.
From this position, gently squeeze and release the foam roller or pillow with your inner
ankle bones and the inside borders of your feet.
Make sure you maintain the 90 degree position.
Note: If you cannot feel the contraction in your buttocks, just spread your knees apart slightly
and you will begin feeling it in this area. Also, if you feel pain in your lower back with your
knees bent, you can do this exercise by placing your legs straight on the foor instead of
bending them.
Adductor Squeezes - Activates the inner thigh muscles, which helps stabilize your pelvis and
hips. Strengthening the adductor muscles helps increase inward rotation of the hips which is
important for proper movement and posture.
Lay on your back with your knees bent.
Your feet should point straight
ahead, and your feet, knees and
hips should be in a straight line.
Your arms can rest on your chest
or lay out to the side on the foor
with the palms facing up.
Place a foam roller or pillow
between your knees.
Gently, squeeze and release the
pillow with your knees.
You should feel this in your inner thighs.
Chapter 5 - Core Exercises 53
Abductor Squeezes - Activates the outer thigh muscles, which helps stabilize your pelvis and
hips. Strengthening the abductor muscles helps increase outward rotation of the hips which is
important for proper movement and posture.
Lay on your back with your knees bent.
Your feet should point straight
ahead, and your feet, knees, and
hips should be in a straight line.
Place a belt or resistance band
around your thighs, just above
the knees.
Gently press out and release
against the strap, trying to
separate your knees.
You should feel this in your outer
thighs and buttocks.
Reverse Bench Press - Activates the muscles between the shoulder blades and the
muscles of the middle and upper back. This exercise will help activate the muscles that can
level the shoulders as well as help reverse rounding in the shoulders.
Lay on your back with your knees bent.
Your feet should point straight ahead.
Place your arms on the foor, at
shoulder level.
Bend the elbows to 90 degrees
so that the wrists are directly
over the elbows.
Your hands can be open with
the palms of the hands facing
forward or in a fst.
From this position, gently push
your elbows into the foor.
This should cause your shoulder
blades to come together.
Make sure your shoulders do not hike up or shrug.
54 Dynamics of Motion - LEVEL I
Frog Pull Over - Increases the extension in the lower and the upper back areas while also
improving the position of the shoulder joints in relation to the upper back. You should feel a
stretch in the inner thigh muscles and an increase in the arch throughout your back as your
hands draw closer to the foor. You may also feel some muscular effort around the shoulder
joints.
Lay with your back on the foor.
Bring the soles of your feet together, and as you do this, allow your knees to fall out to the
sides.
Pull your feet toward your groin,
making sure that your feet are
centered in the middle of your
body.
Allow gravity to pull your knees
toward the foor. Dont try to push
your knees down.
The lower back does not have
to be fat on the foor, and you
should not feel pain in the back.
Now, reach your arms straight out
above your chest.
Clasp your hands together and
keep the elbows straight.
From this position, bring your
clasped hands overhead toward
the foor behind you.
Go only as far back as you
can while keeping your elbows
straight. If your elbows bend,
stop at that point and return to the
start.
Repeat the overhead movement, using a slow, controlled motion.
Repeat for the recommended sets and repetitions.
Chapter 5 - Core Exercises 55
Cat and Dog - Improves the mobility of the spine. This great warm up exercise also provides a
gentle stretch of the spinal fexors and extensors which are important for good posture.
Start on your hands and knees
with your hands directly under
your shoulders and your knees
directly under your hips.
Place your knees on a pillow if
desired.
Your body should be square, like
a box. Your weight should be
evenly distributed between all
four points of contact.
Relax your feet so that the tops
of the feet rest on the foor.
From this position, smoothly
round your upper back, draw
your belly button toward your
spine.
Drop your head and bring your
chin toward your chest.
From here, reverse directions by
allowing your stomach to drop
and your back to arch.
Look up as your shoulder blades
drop together.
Make it one fuid movement,
rather than holding any one
position.
It is important to keep your
elbows straight as you perform the movement and to avoid rocking forward and backward
at the hips and the shoulders.
Chapter 6
Exercises
Every exercise in this chapter includes instructions and specifc form notes as well as
illustrations, so you can learn the correct way to do each exercise. Please, make sure you
go through the instructions carefully to familiarize yourself with all the different exercises and
progressions. Afterward, when we do the actual workout programs, you will use this chapter
as a reference point if you need a refresher on any particular exercise.
What makes our system so unique and powerful is that we are extremely specifc about form.
Again, we cannot believe all the different kinds of mistakes we see the majority of people
making when they exercise. Remember, it is all about teaching your body the right way to
move. In other words, the way it naturally moved before all the compensations and muscle
imbalances started inhibiting you. That is why proper form is so important. It re-teaches your
body how to move correctly and use the right muscles to get the job done.
But, if you let your ego get in the way, then you will probably rush through this chapter and
miss the WHOLE point of our system. The worst thing you can do is skim this chapter, then
do the exercises incorrectly and reinforce bad habits. All this will do is continue to make
the strong muscles stronger and the weak muscles weaker. This will reinforce bad posture
and muscle imbalances that can lead to injury and chronic pain. And, you will never get that
postural transformation that looks so amazing. You will never get all the benefts of utilizing the
right muscle groups to get the maximum calorie burn. In short, you will be cheating yourself
from ALL the real benefts of our system. So, please take the time to learn how to do the
exercises correctly and then you will fnd that results and benefts are limitless.
Another important thing to remember is that, in the beginning, do not worry about weights or
progressing through the exercises. Instead, make sure you have perfect form and are feeling
the exercise in the correct muscles. So please, take your time and really read the instructions
for each exercise. And when you begin doing the exercises, go SLOWLY and make sure you
are feeling the exercise in the correct areas. This will get you to your goal MUCH faster.
In Level I, we will focus primarily on weight loss, correcting posture/muscle imbalances and
teaching your body how to move correctly again. That will take a little time, so do not be
impatient. Warm up properly before doing these exercises, do them all correctly and before
you know it, you will begin moving naturally and correctly without even thinking about it. And
that is the whole point- to move safely, effectively and powerfully no matter what life situation
presents itself to you. Then, everything else will open up to you and the results will truly be
transformational.
Chapter 6 - Exercises 57
Squat - Squats are often called the KING of all exercises. There are many myths
surrounding this exercise, but we can assure you, done correctly, this exercise is one of the
most important exercises that you will ever do. Most experts agree that there is no other
exercise that even comes close in terms of effectiveness, variety or metabolism-boosting
ability. But, dont worry, we will NOT be doing back squats. Instead, we will be doing a very
safe and protected version of squats that will incorporate a huge assortment of muscles. We
have worked with many people of all ages and injuries and there is almost always a way
to incorporate squats in one form or another to help get you the benefts of this wonderful
exercise.
If performed properly and safely the squat can be a very rewarding exercise for every
person. There are so many benefts to the body from this one exercise; increased lower body
strength (particularly in the glutes helps create a beautiful, round butt), stamina, stability and
balance, increased bone density in the legs and hips to help prevent osteoporosis, possible
broken bones and fractures, increased strength in the low back, obliques, and abdominals.
Also, strengthening the muscles that move the knee joint improves its stability, and theres
some evidence that even the portion of the bone into which the tendons insert becomes
stronger, further improving the joints integrity.
We see a lot of people using leg curl and extension machines in the gym, but there is almost
NO good reason for these isolation exercises. They have almost NO carryover into real life.
It is signifcantly more advantageous to mimic a real life movement pattern with protected
and good form. This will not only burn far more calories, but in addition, it will require the
recruitment of many more muscles. It re-teaches the body how to move correctly, instead of
using the wrong muscles in a dangerous way. In other words, it is functional and will yield far
more beneft than a seated isolation exercise.
Form Note: We want you to be using your glutes as the primary force when doing a squat.
Remember the bridges? You were lying on your back and pretending you had a dollar bill that
you were squeezing in between your buttocks. This is the muscle that is the prime mover in
this exercise. The quads, hamstrings, and core are all helpers, but they are secondary. Make
sure you squeeze your butt while doing this exercise.
58 Dynamics of Motion - LEVEL I
Ball Squat - The beauty of this exercise is that the Swiss ball protects your lower back and
will teach you perfect form without forcing you into muscle
compensation. Your knees should NOT move forward.
Instead, you move your butt slowly down and under the ball.
And keep your back straight as you squat down.
Place the Swiss ball against a wall.
Rest the ball against the small of your lower back.
Have your feet a little wider than shoulders width apart
and pointed slightly outward.
Slowly bring your buttocks down and sit back, under
the ball.
The pressure of the weight should be placed on your
heels while descending as well as ascending.
If you have knee pain or limited range of motion, go as
far as you can comfortably.
Squeeze your glutes and slowly stand up.
When you get to standing, bring your buttocks forward
slightly and squeeze your glutes again.
Chapter 6 - Exercises 59
Ball Squat - Curl to Press:
Place the Swiss ball against a wall.
Rest the ball against the small of your lower back.
Have your feet a little wider than shoulders width apart and pointed slightly outward.
Take a dumbbell in each hand (women start with 3 lbs., men start with 5 lbs., keeping
your elbows close to your body.
Slowly bring your buttocks down and sit back, under the ball.
The pressure of the weight should be placed on your heels while descending as well as
ascending.
If you have knee pain or limited range of motion, go as far as you can comfortably.
Squeeze your glutes and slowly stand up.
When you get to standing, bring your buttocks forward slightly and squeeze your glutes.
Raise your hands until they are shoulder height. Keep your elbows tight against your
body.
Now, raise your arms straight over your head, but do not lock your elbows.
Gently lower your arms again until your hands are at shoulder height.
Lower your hands until they are at your side again.
60 Dynamics of Motion - LEVEL I
Chair Sit - Once you have been doing ball squat for at least a few
weeks, you may be ready to move onto this exercise. You will be
carrying over the correct movement pattern from the ball squats,
but now without the Swiss ball. The proper movement for a squat
is the same thing as sitting in a chair. Again, do not round your
back and make sure your knees do not move forward.
Have your feet a little wider than shoulders width apart and
pointed slightly outward.
Have a chair or bench directly behind you.
Slowly sit down and move your arms forward as a
counterweight.
The pressure of the weight should be placed on your heels
while descending as well as ascending.
Keep your back straight and make sure your knees are not
moving forward.
Sit down in the chair or on the bench.
Then, squeeze your buttocks and slowly stand up.
Finish the exercise by bringing your buttocks forward
slightly and fexing them.
Wall Sit - This is a great static hold that will strengthen your
legs considerably.
Place your back against a wall.
Have your feet a little wider than shoulders width apart
and pointed slightly outward.
Slowly bring your buttocks down so that your legs form a
90 degree angle.
Hold for desired amount of time.
Then, squeeze your buttocks and slowly stand up.
Chapter 6 - Exercises 61
Squat -Once you feel comfortable
and have enough strength, do the
squat, but take the chair away.
Remember to do this with correct
form. This is the classic squat.
Have your feet a little wider
than shoulders width apart
and pointed slightly outward.
Slowly squat down to 90
degrees.
The pressure of the weight
should be placed on your
heels while descending as
well as ascending.
Move your arms forward as a
counterweight.
Keep your back straight and
make sure your knees are
not moving forward.
Squeeze your buttocks and let them pull you back
up to standing.
Finish the exercise by bringing your buttocks forward
slightly and fexing them.
Notes:
Make sure your knees are NOT caving in or
moving forward. They should stay over your feet.
Remember, it is just like the Chair Sit, except you
have taken away the chair.
Also, remember to really squeeze your glutes at the
bottom and use them to pull you back up.
62 Dynamics of Motion - LEVEL I
Step Ups- Step ups are a great exercise that require the use of many muscles, especially the
glutes. It is an extremely functional exercise that gets the body moving correctly, burns a lot of
calories, and strengthens weak muscle groups. It is also very easy on the joints. When doing
this exercise, make sure you step softly both onto the step and back down to the foor. Think
about trying to step silently to avoid pounding on the joints.
Step Up:
Stand tall and keep your back in neutral alignment not arched or rounded.
Have your feet shoulder-width apart and toes pointing straight ahead.
Bring your left leg onto the step.
Now, squeeze your left glute and then bring your right leg onto the step.
Now, step down with the right leg softly, making sure your foot stays straight ahead.
Keep using the same leg to step up until you have completed all your reps, then switch
legs and repeat.
The Key: When stepping up, try to use your front leg as much as possible (try not to push
off with the back foot).
Chapter 6 - Exercises 63
Step Up to Balance - Once you are comfortable with doing step ups and you are able to really
squeeze your glutes individually to help you step up, you are ready for this exercise.
Stand tall and keep your back in neutral alignment not arched or rounded.
Have your feet shoulder-width apart and toes pointing straight ahead.
Bring your left leg onto the step.
Now, squeeze your left glute and then bring your right leg up toward the step, but do NOT
place it on the ground. Keep the right leg in the air, balancing on the left.
Now, step down with the right leg softly, making sure your foot stays straight ahead.
Keep using the same leg to step up until you have completed all your reps, then switch
legs and repeat.
The Key: When stepping up, try to use your front leg as much as possible (try not to push
off with the back foot).
64 Dynamics of Motion - LEVEL I
Step Up to Curl and Press - This is a compound exercise that
will use a lot of different muscles. It will get the body working
functionally while at the same time burning more calories.
Stand tall and keep your back in neutral alignment not
arched or rounded.
Have your feet shoulder-width apart and toes pointing
straight ahead.
Have weights in each hand (for women, begin with 2-5 lb.
dumbbells for men, begin with 5-10 lb. dumbbells)
Bring your left leg onto the step.
Now, squeeze your left glute and then bring your right leg
onto the step.
When both feet are on the step, curl your hands toward
your shoulders.
Do NOT move your elbows or swing your hips.
Then, press your arms straight up.
Bring your arms down again and your hands back down to
your side.
Step down
with the right
leg softly,
making sure
your foot
stays straight
ahead.
Step down
with the left
leg in the
same way.
Repeat.
Chapter 6 - Exercises 65
Step Up to Lateral OR 45 Degree Raises -
This is the same exercise as the step up curl
to press, except once you are on the step,
you raise arms at a 45 degree angle OR you
can bring your arms out directly to the side.
Step Up to Balance - Curl and Press OR Lateral or 45 Degree Raises - This is the
same exercise as above, but now youll be balancing while lifting the weights which is a big
advancement. Only do this exercise, once you are very comfortable with doing the step ups to
balance. These exercises add more diffculty by challenging you to do the step up curl to press
or lateral/side raise step ups on one leg.
Do the step up to balance and stay balanced on that leg while you do the curl to press
OR lateral/45 degree raises.
Dont forget to keep your glutes working while you stay balanced.
OR
66 Dynamics of Motion - LEVEL I
Lunges Lunges are one of the premier ways to improve fexibility and increase strength in
the lower body. It puts very little pressure on the joints and will
strengthen the glutes while stretching the hips. This exercise
also improves single-leg strength and stability, especially with the
front leg. It also develops the components of agility foot speed,
timing, total body coordination and lateral balance. This is a very
important exercise that not only carries over to real life, but really
helps sculpt the legs and butt.
Split Squat:
Stand tall and keep your back in neutral alignment, not
arched or rounded.
Have one leg forward with your foot frmly on the ground,
toes pointed forward.
Your back leg should be on the ball of the foot and the
majority of the weight should be on your front foot.
Slowly drop your back knee straight down to the ground.
Bend far as you are able.
Make sure the front knee does NOT move forward.
Keep your back straight.
To stand up again, squeeze the front leg glute and push
off with the front foot. (Remember, to keep most of your
weight on the front foot).
When all reps are completed, switch legs and repeat.
Chapter 6 - Exercises 67
Lunges - Once you are able to do the split squat effectively and with perfect form, you should
be ready to move into lunges. Make sure you move slowly and with good form.
Stand with your toes pointing straight ahead.
Step about 2-3 feet forward with your one leg.
Lower your body until the knee of your back leg is just above the ground or as far as you
can go comfortably.
Make sure the knee of your front leg does not move forward.
Keep most of your weight on your front leg.
Squeeze the glute of your front leg and push your front leg back and return to your
starting position, then switch legs and repeat.
This exercise should be done slowly and smoothly.
68 Dynamics of Motion - LEVEL I
Walking Lunges:
Stand with your toes pointing straight
ahead.
Step about 2-3 feet forward with your
one leg.
Lower your body until the knee of your
back leg is just above the ground or as
far as you can go comfortably.
Make sure the knee of your front leg
does not move forward.
Keep most of your weight on your front
leg.
Squeeze the glute of your front leg and
step forward with the back leg.
Continue walking with the lunges slowly
and smoothly.
Romanian Dead Lifts Truth be told, this isnt a true dead lift, and its only called Romanian,
because back in the 1950s, some American lifters saw a famous Romanian weight lifter doing
this exercise. In our opinion, this is one of the best possible exercises for the lower back,
glutes, core, and hips. You will see dramatic improvements in each of these muscle groups
from doing this wonderful exercise. And besides the functional benefts, it is hard to fnd an
exercise that delivers better results as far as frming up the butt. Many people get frustrated
by years of doing other exercises to frm up and dont get good results. You will get far better
results by doing the Romanian Dead Lift and in a much shorter period of time.
Chapter 6 - Exercises 69
Romanian Dead Lifts:
Stand with your feet about shoulders width apart and pointed
straight ahead.
Start by tightening your core musculature (abs and lower back)
to ensure a secure spine.
In the beginning, you will not be using any weight, so skip this
step for now and come back to it once you are able to do this
exercise with perfect form. When you do use weight, keep in
front and close to your body.
Start to bend at the hips, taking care that the lower back keeps
its natural position. In other words, it should NOT round as
you bend forward.
As you descend, your butt should move back and you should
feel a stretch in your hamstrings. In fact, we fnd its easier to
learn this exercise if you visualize it as a hamstring stretch with
no lower back movement.
At the point right before you reach the limit of your
hamstring range of motion you should stop and
then reverse the movement.
This is the key to the exercise: Keep your
core tight, really squeeze your glutes and let
them move your body upward again. The key
distinction is that the movements come from your
glutes instead of your back. Once you are really
able to activate and squeeze your glutes, you will
be able to move correctly instead of just swinging
up with your back.
Once you are standing again, squeeze your
glutes one more time and bring your butt slightly
forward.
70 Dynamics of Motion - LEVEL I
One Leg Balance Romanian Dead Lifts:
You will be using the same form described a regular
Romanian Dead Lift, however, for this exercise, you will
do it balancing on one leg.
This adds a great deal of diffculty and doubles the
weight on the balancing leg.
Remember to keep your core tight, really squeeze your
glutes and let them move your body upward again.
Also, keep your upper body square when you bend
over. Balancing is diffcult when you are bent over and
it can cause your upper body to lean to one side. Make
sure your shoulders are squarely even when you are
bent over.
Once you are standing again, squeeze your glutes one
more time and bring your butt slightly forward.
General Note: The biggest mistake most
people will make in the execution of this
exercise is not maintaining the position of
their lower back. Some will even go so far
as to bend all the way over until their hands
touch the ground. Remember, this is much
more than just a hamstring stretch. You
simply should not round the back when
bending over. Dont forget that this is also,
primarily a hip and glute exercise, so make
sure you squeeze the glutes and move from
there instead of the back.
Chapter 6 - Exercises 71
Calf Raises The calves are an area often ignored by people.
Not only are almost everyones calves extremely weak, they are
also very infexible. Since your calves are a major factor in how
you walk and move, building fexibility and strength in the calves
is absolutely essential for proper body mechanics. As an added
bonus, doing these calf exercises will dramatically strengthen
the ankle joints. We cannot stress enough how much stretching
and working the calves will help you in achieving great results
now and down the road.
Almost everyone who does calf raises do them in one position
- the center. But, it is very important to work the inside and
outside of the calves as well. We will be doing the calf raises in
three different positions to work all the angles of the calves.
Calf Raises:
Starting position stand straight up and have something to
lean on for balance.
Place the ball of your feet on a step and let your heels
hang straight down.
Stretch for 2-3 seconds.
Now, think about using the big toe on each foot to push
you upward. This will enable you to keep your feet straight
ahead as you explode upward, going as high as you
possible.
Keep your weight on the ball of your feet, so your ankles do
NOT fall outward.
Then, slowly go down into the stretch again.
Repeat 5 times.
72 Dynamics of Motion - LEVEL I
Calf Raises (continued):
Now, point your toes inward.
Repeat the exercise described above 5 times keeping your toes pointed inward.
Now, point your toes outward.
Repeat the exercise described above 5 times keeping your toes pointed outward.
Chapter 6 - Exercises 73
Calf Extensions - This is another great calf exercise, especially for those who have shin
splints. It will also improve the fexibility and strength of your ankle joints.
Starting position stand straight up and have something to lean on for balance.
Hold one end of the resistance band in your hand.
Use the other hand to balance against the wall or a chair.
Place the ball of your foot through the other handle- keep your toes pointed up.
Stretch for 2-3 seconds.
Flex the foot downwards as far as you can and hold for 2-3 seconds.
Then, slowly go up into the stretch again.
Finish one full set and then switch feet and repeat.
74 Dynamics of Motion - LEVEL I
Calf Circles - This is an amazingly powerful ankle strengthener. Work slowly as you do this
exercise and do your best to keep the motion smooth as you do the circles. This exercise will
dramatically improve the fexibility and strength of your ankle joints.
Starting position stand straight up and have something to lean on for balance.
Hold one end of the resistance band in your hand.
Use the other hand to balance against the wall or a chair.
Place the ball of your foot through the other handle- keep your toes pointed up.
In a very smooth motion, slowly make complete and smooth circles with your foot.
After you have made three complete circles, reverse directions for another 3 circles.
Finish one full set and then switch feet and repeat.
Chapter 6 - Exercises 75
Donkey Kicks - A great exercise for
strengthening and toning the legs and
glutes.
Starting position - get on your
hands and knees, using a pillow
for comfort, if necessary.
You should have a good arch in
your lower back.
Keep your head level and your
arms straight.
Slowly kick back with one leg.
Make sure to squeeze your glute
as you extend the kick.
Slowly bring your leg back and
repeat.
Finish one full set and then
switch legs and repeat.
Abductor Raises - An important
exercise for toning the legs and
strengthening the hips.
Place your hand on a door or wall.
Grab one handle of the band and pull it up about
waist level for appropriate weight.
Place your foot through the other handle end.
Place other foot on the band. Make sure your other
leg and foot are pointed straight ahead.
Keep the outer leg straight and slowly move it
outward, away from your body as far as possible.
Keep your body straight - do not let your hip sway out.
To increase the diffculty, reduce the amount of slack
on the band.
Finish one full set and then switch legs and repeat.
Push Ups - Push ups are easily one of the most effective
exercises for improving total body ftness and strength.
They offer the benefts of weight lifting, stretching and
76 Dynamics of Motion - LEVEL I
cardiovascular training all in one exercise. They work the chest, shoulders, deltoids, triceps,
core and even the lower body. For a beginner, push ups can be very diffcult because of how
many muscles are involved, but there are many ways to ease into this exercise, no matter
your strength level or age. Interestingly, even many seasoned bench press veterans have
trouble doing high-rep push up workouts because their secondary and stabilizer muscles are
untrained. You will get massive benefts from this exercise in many more ways than we can
explain here.
Push Up - Standing Wall:
Stand a few feet away and facing a wall.
Place your hands at chest level a little wider than shoulder width apart.
Keep your body in a straight line and lower your chest to the wall until your head is about
an inch away from the wall.
Now push your body upward extending your arms, but do not lock your elbows - keep a
slight bend in your arms.
Chapter 6 - Exercises 77
Push Up - Kneeling Bench - Once wall push ups are too easy, you are ready to progress to
this exercise.
Get down on all fours.
Use a pillow or soft surface for your knees.
Place your hands on the edge of a table, chair, or bench.
Lower your chest to the bench so that your arms are bent at 90 degrees.
Do not let your butt stick out or your hips sag as you lower your body. In other words,
stay in a straight line.
Now push your body upward extending your arms, but do not lock your elbows - keep a
slight bend in your arms.
78 Dynamics of Motion - LEVEL I
Pushup - Bench- Once kneeling bench push ups are too easy, you are ready to progress to
this exercise.
Place your hands on the chair, bench or table and slowly walk your feet backward until
you are in a straight line.
Lower your chest to the chair so that your arms are bent at 90 degrees.
Do not let your butt stick out or your hips sag as you lower your body. In other words,
stay in a straight line.
Now push your body upward extending your arms, but do not lock your elbows - keep a
slight bend in your arms.
Chapter 6 - Exercises 79
Push Up - Kneeling- Once bench push ups are too easy, you are ready to progress to this
exercise.
Get down on all fours.
Use a pillow or soft surface for your knees.
Lower your chest to the foor so that your arms are bent at 90 degrees.
Do not let your hips sag as you lower your body. In other words, stay in a straight line.
Now push your body upward extending your arms, but do not lock your elbows - keep a
slight bend in your arms.

80 Dynamics of Motion - LEVEL I
Push Up - Once you are able to do a full pushup, you should be proud of yourself. This is a
solid achievement!
Start with your arms and legs in a plank position, which means your back and legs should
form a straight line with your arms and toes resting on the ground.
Lower your chest to the foor so that your arms are bent at 90 degrees.
Keep your legs straight and do not bend them as you lower your body.
Your knees should not touch the ground.
Do not let your butt stick out or your hips sag as you lower your body. In other words,
stay in a straight line.
Now push your body upward extending your arms, but do not lock your elbows - keep a
slight bend in your arms.
Chapter 6 - Exercises 81
Chest Press - Using a resistance band is a great way to target
the chest in a different way and change things up. The band
can actually make this exercise feel tougher, but you always
have control over the level of tension by moving closer or
further away from whatever the band is wrapped around.
Wrap the band around something stable behind you and
hold the handles in both hands so that the bands run
along the inside of the arms.
Position yourself far enough away (either sitting or
standing) so that you have enough tension on the bands.
Begin the movement with the arms bent, palms facing
inward.
Squeeze chest and press arms out in front of you,
keeping the band stable.
Do not lock the elbows.
Note: This exercise may be done with both hands at the same
time or one hand at a time, as shown. Put both handles in one
hand and do a one arm chest press to increase the weight.
82 Dynamics of Motion - LEVEL I
Back The back rarely gets enough attention from a
strength and fexibility standpoint. Most people have
much stronger chest muscles than back (especially people
who have more experience in weight lifting). This leads
to rounded shoulders and poor posture. Now, keep in
mind, we are speaking about the middle and upper back.
Strength and mobility in this area is absolutely critical for
proper posture and body mechanics. People with lower
back pain usually have extremely weak middle and upper
backs with very little mobility. Anyone will see huge benefts
from doing these back exercises, from an appearance and
functional standpoint.
Rows - Rows are an extremely important back exercise
that build large muscle groups and help reverse rounded
shoulders. Rows increase strength in the upper and middle
back as well as increasing mobility. This exercise works
the largest and most primary muscles of the back.
Wrap the band around something stable in front of you
and hold the handles with your palms facing inward.
Keep your shoulders blades locked down (do not let
your shoulders hike up).
Under control, pull the weight back while focusing on
bringing your shoulder blades together.
Try to imagine your arms are just attached to the
bands, but your shoulder blades are doing all the work.
In other words, try to bring the band toward you by
bringing your shoulder blades together.
Keep your elbows next to your body and go as far back
as possible.
Slowly reverse the motion until your arms are straight
again.
Check in to make sure your shoulder blades are still
locked down.
Note: Put both handles in one hand and do a one arm row
to increase the weight.
Chapter 6 - Exercises 83
Bent Over Rows - Bent over rows are a great alternative, which cause strong activation of the
core while also stretching the hamstrings. We believe this is a progression from standing or
seated rows, so only begin this exercise after your core has been strengthened suffciently.
Stand up straight and slowly bend your torso over from the waist. Your butt should move
backward slightly instead of just swinging your back forward.
Make sure you keep your back straight- Do NOT round your back!
Be sure to keep your knees slightly bent.
While bending over, keep your abdominal muscles tight and your shoulders blades locked
down.
Under control, pull the weight (dumbbells, rock, log) toward your chest while focusing on
bringing your shoulder blades together.
Try to imagine your arms are just attached to the weight, but your shoulder blades are
doing all the work. In other words, try to bring the weight toward you by bringing your
shoulder blades together.
Keep your elbows next to your body and go as far back as possible.
Slowly reverse the motion until your arms are straight again.
Check in to make sure your shoulder blades are still locked down and your back is
straight.

84 Dynamics of Motion - LEVEL I
Lat Pull Downs - Lat pull downs are a modest, easy-to-perform exercise and a foundation
move for most back routines. They work the latissimus dorsi, the large triangular-shaped
muscles of the upper back, a common area of weakness. Lat pull downs are a great exercise
for beginners and help to prepare for more advanced exercises, (i.e. pull ups).
Note: If you are inside, you can do this exercise by slinging the band over the top of a slightly
open door, then sit down with your back against the open part of the door.
Stand upright as you hold the exercise tubing. You can attach the exercise tube around a
pole, tree, hook or anything else that is sturdy and above you.
Lock your shoulder blades down, which will keep your shoulders down.
Under control, grab the bands in each hand and pull the weight down while focusing on
bringing your shoulder blades down together.
Your shoulder blades should be doing the work to bring the bands down. In other
words, imagine your arms are just attached to the bands, but not doing the pulling. Now,
squeeze your shoulder blades at the bottom for 1-2 seconds.
Under control, reverse the weight back up.
Check in to make sure your shoulder blades are still locked down.
Note: You can also put both handles in one hand for more weight and do one arm at a time.
Chapter 6 - Exercises 85
Face Pulls - Face pulls are one of our favorite exercises for creating more mobility and
strength in the upper back which helps reverse rounded shoulders.
Stand straight and grab the band handles at approximately face height.
Keep your shoulder blades locked back and down.
An overhand or underhand grip can be used if desired.
Pull the handles towards your face/neck with elbows even with your shoulders.
When you have pulled the bands as far as possible, squeeze your upper back muscles
for 2 seconds.
Slowly reverse direction until your arms are straight.
Use your shoulder blades as much as possible to produce the movement instead of your
arms.
86 Dynamics of Motion - LEVEL I
Shoulders The shoulders are used in most movements and exercises and so it is not
surprising that shoulder injuries are very common. It is very important to build strength in the
shoulders to prepare you for other exercises and protect you from injury.
Shoulder Press - The shoulder press is a very basic, but important for building a foundation of
strength and lean muscle in the deltoids.
Stand upright with your feet shoulder width apart.
Hold each dumbbell at shoulder height next to your shoulder, palms facing inward.
Lock your shoulder blades down.
Press the dumbbells straight up, and at arms length overhead.
Make sure you keep standing straight, so that you dont arch your back.
Lower the weights slowly back to the starting position.
Lift in a controlled manner, without bouncing the weights up and down.
Chapter 6 - Exercises 87
Shoulder Raises: Lateral and 45 Degree - Shoulder raises help build strength and
endurance in the shoulders.
Stand upright with your feet shoulder width apart.
Hold each dumbbell at your side, palms facing inward.
Lock your shoulder blades back and down.
Under control, raise the weight directly out to the side (lateral) OR at a 45 degree angle in
front of you.
Stop when your hands are in a straight line with your shoulders and reverse the motion
down slowly.
Under control, lower the weight, stop when your arms slightly touch your sides and
reverse the motion back up.
Make sure your back is straight and your knees are slightly bent.
45 Degree Lateral
88 Dynamics of Motion - LEVEL I
Rotator Cuff Extensions - This is a great exercise for the shoulders. The rotator cuff is
an extremely important stabilizer for most movements. Without suffcient strength in the
rotator cuff, pain and injury can result from a wide variety of movements. The rotator cuff is of
paramount importance in injury prevention.
Put the band around a pole, tree, or anything that is available.
Set the height on the handle at about your waist.
Stand with your non-working side toward the pole.
Grasp the handle with your working arm.
The elbow should be held as close to the body side as possible.
Proper posture is also critical to executing this exercise correctly. Think about keeping
your chest pushed high and out while looking straight ahead.
Move your hand across your body, while simultaneously trying to keep the elbow close to
the starting position (some movement will occur), but keep it touching your body.
Make sure you keep your wrist frm throughout all of the movements.
Slowly reverse the movement.
Switch sides and repeat.
Chapter 6 - Exercises 89
Triceps - The triceps are mainly responsible for most of the pushing movements your arms
do, so this is an important area to build strength and lean muscle. Many people spend a great
deal of time working isolation exercises for their arms, unaware that more advanced exercises
work the arms much better than isolated exercises alone. More advanced exercises are much
more functional and burn many more calories which burns signifcantly more fat, improves your
conditioning and gets you that arms truly toned. But, in the beginning, it is important to build
up enough base strength to get to those more advanced exercises, so that is why we do these
isolated arm exercises in Level I.
Triceps Kickbacks - This exercise is helpful, because it stretches the hamstrings, engages
the core and builds lean muscle and strength in the triceps, which is very important for more
advanced exercises.
Hold the weights in both hands.
Stand up straight and slowly bend your torso over from the waist. Your butt should move
backward slightly instead of just swinging your back forward.
Make sure you keep your back straight- Do NOT round your back!
Be sure to keep your knees slightly bent.
Begin the movement by bending the arms and pulling the elbows up to torso level.
Holding that position, straighten the arms out behind you, squeezing the triceps muscles,
but do not lock your elbows.
Bend the arms back to starting position.
Move slowly. Do not swing the arms.
90 Dynamics of Motion - LEVEL I
Triceps Push Up - Triceps push ups work far more
than just the triceps. This is a whole body exercise
that focuses on the triceps and chest. It is an
incredibly effective exercise for improving total body
ftness and strength. For a beginner, triceps push ups
can be very diffcult because of how many muscles
are involved, but there are many ways to ease into
this exercise, no matter your strength level or age.
Interestingly, even many seasoned bench press
veterans have trouble doing triceps push up workouts
because their secondary and stabilizer muscles are
untrained. You will get massive benefts from this
exercise in many more ways than we can explain
here.
Triceps Push Up - Standing:
Stand a few feet away and facing a wall or table.
In the images to the right, placing the hands at
waist level is more diffcult than placing your
hands at chest level on a wall. Do whichever is
best for you.
Make a triangle with your hands.
Keep your body in a straight line and lower your
chest to the table until your head is about an inch
away.
Do not let your butt stick out or your hips sag as
you lower your body.
Now push your body upward extending your
arms, but do not lock your elbows - keep a slight
bend in your arms.
Slowly return to the starting position.
Keep your elbows close to your body.
Chapter 6 - Exercises 91
Triceps Push Up - Kneeling Bench: Once standing triceps push ups are too easy, you are
ready to progress to this exercise.
Get down on all fours and use a pillow or
soft surface for your knees.
Place your hands on the edge of a table,
chair, or bench.
Make a triangle with your hands.
Lower your chest to the bench so that
your arms are bent at 90 degrees.
Keep your elbows close to your body.
Do not let your butt stick out or your hips
sag as you lower your body. In other
words, stay in a straight line.
Now push your body upward extending
your arms, but do not lock your
elbows - keep a slight bend in
your arms.
Slowly return to the starting
position.
92 Dynamics of Motion - LEVEL I
Triceps Push Up - Bench: Once kneeling bench triceps push ups are too easy, you are ready
to progress to this exercise.
Start with your arms and legs in a
standing plank position, which means
your back and legs should form a straight
line with your arms and toes.
Make a triangle with your hands.
Lower your chest to the bench so that
your arms are bent at 90 degrees.
Keep your legs straight and do not bend
them as you lower your body.
Keep your elbows close to your body.
Do not let your butt stick out or your hips
sag as you lower your body. In other
words, stay in a straight line.
Now push your body upward
extending your arms, but do not
lock your elbows - keep a slight
bend in your arms.
Slowly return to the starting
position.
Chapter 6 - Exercises 93
Triceps Push Up - Kneeling: Once bench triceps push ups are too easy, you are ready to
progress to this exercise.
Use a pillow or soft surface for
your knees.
Walk your hands forward a few
inches.
Make a triangle with your hands.
Lower your chest to the foor so
that your arms are bent at 90
degrees.
Keep your elbows close to your
body.
Do not let your butt stick out or
your hips sag as you lower your
body. In other words, stay in a
straight line.
Now push your body upward
extending your arms, but do not
lock your elbows - keep a slight bend in your arms.
Slowly return to the starting position.
94 Dynamics of Motion - LEVEL I
Triceps Push Ups: Once you are able to do a full triceps pushup, you should be proud of
yourself. This is a solid achievement!
Start with your arms and legs in
a plank position, which means
your back and legs should form
a straight line with your arms and
toes resting on the ground.
Make a triangle with your hands.
Lower your chest to the ground
so that your arms are bent at 90
degrees.
Keep your legs straight and do
not bend them as you lower your
body.
Keep your elbows close to your
body.
Do not let your butt stick out or
your hips sag as you lower your body.
Now push your body upward extending your arms, but do not lock your elbows - keep a
slight bend in your arms.
Slowly return to the starting position.
Chapter 6 - Exercises 95
Bench Dips - This is a more advanced exercise for building strength in the triceps. It is
important to build up triceps strength before attempting this exercise.
Position your hands about shoulder width apart on a secured bench or chair.
Move your feet out as far out in front of you as possible.
Straighten out your arms and keep a little bend in your elbows in order to always keep
tension on your triceps and off your
elbow joints.
Slowly lower your upper body down
towards the ground and keep your
elbows straight behind you.
Once you reach the bottom of the
movement, slowly press off with your
hands and push yourself back up to the
starting position with your triceps, but do
not lock your elbows.
96 Dynamics of Motion - LEVEL I
Biceps Curls - The biceps are mainly responsible for most of the pulling your arms do, so this
is an important area to build strength and lean muscle.
Many people spend a great deal of time working their arms, unaware that more advanced
exercises work the arms much better then isolated exercises alone. More advanced exercises
are much more functional and burn many more calories which burns signifcantly more fat,
improves your conditioning and gets you that arms truly toned. But, in the beginning, it is
important to build up enough base strength to get to those more advanced exercises, so that is
why we do these isolated arm exercises in Level I.
Biceps Curls:
Stand upright and face the door with your feet about shoulder width apart.
Hold the weights at your side.
Slowly curl the arms up simultaneously trying to touch the handles to your shoulders.
While you are performing the movement, keep your wrists locked.
Do NOT move your elbows or swing your hips.
Be sure to squeeze your biceps for a one-count at the top of the movement.
Slowly lower back to the start position.
Chapter 6 - Exercises 97
Hammer Curls:
Stand upright with your feet about shoulder width apart.
Hold the weights at your side with your palms facing INWARD.
Slowly curl the arms up simultaneously trying to touch the
handles to your shoulders.
While you are performing the movement, keep your wrists
locked.
Do NOT move your elbows or swing your hips.
Be sure to squeeze your biceps for a one-count at the top of
the movement.
Slowly lower back to the start position.
Tabata Training Instead of asking you to get on a treadmill or
elliptical machine, we will be doing a new variety of exercises that
will incorporate anaerobic and aerobic exercise. The point of these
exercises is to continue to get your body moving and help you
burn fat at a much greater pace than aerobic exercise alone. The
protocol we will be explaining below will help you burn fat up to 9
TIMES MORE than aerobic exercise alone. Plus, it take a fraction of the time. This is truly one
of the most effective ways to get in shape and burn fat.
Tabata Training was developed by Dr. Izumi Tabata and his team of researches in Tokyo. He
fgured out a way to get maximal anaerobic and aerobic benefts from a short and simple
workout done with high intensity.
Their ground breaking study, published in the journal Medicine and Science in Sports &
Exercise in 1996, provided evidence concerning the dramatic physiological benefts of high-
intensity intermittent training. Within a six week period, Dr. Tabata recorded a 28% increase in
anaerobic capacity in his test subjects, along with a 14% increase in their ability to consume
oxygen (V02Max). These results were recorded in athletes who were already physically ft. The
conclusion was that just FOUR minutes of Tabata interval training did more to boost
aerobic and anaerobic capacity than 1 HOUR of endurance exercise.
1
Tabata training consists of doing an exercise with maximum intensity for a short duration
and then resting for a short duration. You continue to repeat this until 4 minutes are up. We
usually recommend doing 20 seconds with a all out intensity then taking 10 seconds and doing
1 Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K, Effects of moderate-intensity en-
durance and high-intensity intermittent training on anaerobic capacity and VO2max, Med Sci Sports Exerc, 1996
Oct, 28, (10), pp 1327-30.
98 Dynamics of Motion - LEVEL I
the exercise slowly before repeating again for a total of 8 sets. This means you can get an
enormously effective workout in about 4 minutes per exercise. Another beneft is that it will test
you aerobically AND build muscular endurance and strength.
Tabata training and its benefts are directly proportional to the amount of effort put into it. The
idea is to push yourself as far as possible in those 20 seconds and then slow down signifcantly
in your 10 seconds of rest (while still doing the exercise).
Tabata training helps create the optimal hormonal environment for fat loss AND muscle growth.
More muscle break down occurs during workouts (caused by the release of cortisol) leads to
more muscle growth and fat loss after workouts (caused by the release of growth hormone).
This muscle repair increases metabolism for 24-48 hours after the workout, thus putting
the body into fat burning mode for up to 2 days after a workout. Imagine the cumulative
effects if done on a regular basis!
Punches:
Keep your elbows close to your body and your shoulders down.
Pivot the same foot and arm
with which you punch.
Then, pivot the other foot and
punch with that arm.
Twist only from your upper
back. (Dont move your lower
back).
As seen in the image, you can
also take a step with each
punch, if desired.
Continue as fast as possible for
20 seconds, then, go slowly for
10 seconds.
Repeat this cycle 8 times to
equal one full Tabata set.
Note - Punches can be done with
weights or a resistance band if
greater diffculty is desired.
Chapter 6 - Exercises 99
Upper Cut Punches:
Keep your elbows close to your body and make
sure you lock your shoulder bladers down to keep
your shoulders from hiking up.
Stand with feet shoulder width apart.
Start the punch at around waist level and bring it
straight up.
Twist only from your upper back. (Dont move
your lower back).
You can do this exercise with the bands or weights
for more diffculty.
Continue as fast as possible for 20 seconds, then
go slowly for 10 seconds.
Repeat this cycle 8 times to equal one full Tabata
set. Switch arms and repeat.
Squats:
Have your feet a little wider than shoulder width
apart and pointed slightly outward.
Do the squat exercise with proper form.
Keep your back straight and make sure your knees
are not moving forward.
Continue as fast as possible for 20 seconds, then,
go slowly for 10 seconds.
Remember to squeeze your glutes and push through
your heels.
Repeat this cycle 8 times to equal one full Tabata
set.
100 Dynamics of Motion - LEVEL I
Chest Press - Remember, you always have control over the
level of tension by moving closer or further away from the
center of the band.
Wrap the band around something stable behind you and
hold the handles in both hands so that the bands run
along the inside of the arms.
Position yourself far enough away (either sitting or
standing) so that you have enough tension on the bands.
Do the Chest Press exercise with proper form.
Continue as fast as possible for 20 seconds.
Then, go slowly for 10 seconds.
Repeat this cycle 8 times to equal one full Tabata set.
Rows:
Wrap the band around something stable in front of you
and hold the handles with your palms facing inward.
Keep your shoulders blades locked down.
Do the Rows exercise with proper form.
Continue as fast as possible for 20 seconds.
Then, go slowly for 10 seconds.
Repeat this cycle 8 times to equal one full Tabata set.
Chapter 6 - Exercises 101
Jumping Jacks - This is a wonderful aerobic exercise that
engages the whole body.
Begin by standing up straight, facing forward, feet
together, and arms at your sides.
Keep core tight.
Jump into the air and bring the arms out to the sides and
up over the head.
At the same time jump the feet a little wider than shoulder
width apart.
The feet should land at the same time the arms reach
their highest point.
Return the arms and legs back to starting position.
Continue as fast as possible for 20 seconds.
Then, go slowly for 10 seconds.
Repeat this cycle 8 times to equal one full Tabata set.
Note: The second version of a jumping jack is to alternate the
feet forward and backward instead of out to the sides.
Donkey Kicks - A great exercise for strengthening and toning the legs and glutes.
Starting position - get on your hands and knees, using a pillow for comfort, if necessary.
You should have a good arch in your lower back.
Keep your head level and your arms straight.
Kick back with one leg.
Make sure to squeeze your glute as you extend the kick.
Bring your leg back and repeat.
Continue as fast as possible for
20 seconds.
Then, go slowly for 10 seconds.
Finish one full set and then
switch legs and repeat.
Repeat this cycle 8 times to
equal one full Tabata set.
102 Dynamics of Motion - LEVEL I
Abductor Raises - An important exercise for toning the
legs and strengthening the hips.
Place your hand on a door or wall.
Grab one handle of the band and pull it up about
waist level for appropriate weight.
Place your foot through the other handle end.
Place other foot on the band. Make sure your other
leg and foot are pointed straight ahead.
Keep the outer leg straight and move it outward,
away from your body as far as possible.
Continue as fast as possible for 20 seconds.
Then, go slowly for 10 seconds.
Finish one full set and then switch legs and repeat.
Repeat this cycle 8 times to equal one full Tabata set.
Laying Down Bicycle - Laying down bicycles are a
fantastic core strengthening exercises that also works the
legs and glutes.
Begin by laying down with feet together out in front of you.
Tighten core muscles.
You can keep your head on the foor or on a pillow.
As a progression: Bring your head off the foor (you may rest it in your hands), but do
NOT pull or push on your neck. Make sure your abs are doing the work.
Lift legs a few inches off the foor.
Bring one knee back toward the chest as far as possible.
Switch legs by straightening the bent leg and bringing the opposite leg toward your chest.
Continue as fast as
possible for 20 seconds.
Then, go slowly for 10
seconds.
Repeat this cycle 8 times
to equal one full Tabata
set.
Chapter 6 - Exercises 103
Squat Hold - Rows:
Wrap the band around something stable in
front of you and hold the handles with your
palms facing inward.
Sit down as if moving into a chair.
Keep your weight on your heels and
squeeze your glutes as much as possible.
Keep your back straight and make sure
your knees are not moving forward.
Now do the Row exercise with proper form
while in this position.
Continue as fast as possible for 20
seconds.
Then, stand up and go slowly for 10
seconds.
Repeat this cycle 8 times to equal one full
Tabata set.
Mountain Climbers:
Begin in a pushup position - arms lined up with chest and legs extended out.
Keep the head in line with the body and tighten core muscles.
Start by bringing the right knee to the chest and landing the foot on the ground.
Keep hands on the
ground.
Quickly switch by bringing
the right foot back and the
left foot forward.
Continue as fast as
possible for 20 seconds.
Then, go slowly for 10
seconds.
Repeat this cycle of 8
times to equal one full
Tabata set.
104 Dynamics of Motion - LEVEL I
Squat / Punch Split - You will be doing one set of Squats as fast as possible for 20 seconds,
rest for 10 seconds, then do one set of Punches for 20 seconds as fast as possible and rest for
ten seconds. Repeat the cycle four times for one full Tabata set.
Squat / Upper Cut Punch Split - You will be doing one set of Squats as fast as possible for 20
seconds, rest for 10 seconds, then do one set of Upper Cut Punches for 20 seconds as fast as
possible and rest for 10 seconds. Repeat the cycle four times for one full Tabata set.
Row / Chest Press Split - You will be doing one set of Rows as fast as possible for 20
seconds, rest for 10 seconds, then do one set of Chest Press for 20 seconds as fast as
possible and rest for 10 seconds. Repeat the cycle four times for one full Tabata set.
Jumping Jacks / Punches Split - You will be doing one set of Jumping Jacks as fast as
possible for 20 seconds, rest for 10 seconds, then do one set of Punches for 20 seconds as
fast as possible and rest for 10 seconds. Repeat the cycle four times for one full Tabata set.
Jumping Jacks / Rows Split - You will be doing one set of Jumping Jacks as fast as possible
for 20 seconds, rest for 10 seconds, then do one set of Rows for 20 seconds as fast as
possible and rest for 10 seconds. Repeat the cycle four times for one full Tabata set.
Three Important Notes about the Tabata Exercises
1. DO NOT SACRIFICE FORM. When people do exercises quickly, they usually forget all
about form and just try to get it done. So, make sure you are doing the exercises with
proper form even though the speed is increasing. It takes a great deal of concentration to
make sure you are not letting your form fall apart. In addition, if you get too tired, you will
fnd your body compensating with bad form. If this happens, then you MUST stop and rest.
It does not do you any good to reinforce bad habits which slow down results and put you at
risk for injury. As your ftness level increases, you will be able to push yourself harder and
get through the whole Tabata exercise.
2. As you advance, there are a number of different ways to do these exercises. You should
feel free to combine some of the different exercises. For example, you can do 2 sets of
punches, then 2 sets of chest presses, then 2 sets of shoulder presses and so on Get
creative and do combinations of Tabata exercises that challenge you when you feel ready
to progress.
3. In the beginning, 4 minutes will most likely be too much. Remember, you should be using
Chapter 6 - Exercises 105
100% of your effort and intensity during those 20 second spurts. So, begin with 1 minute
and then work up from there. It is far better to go for a shorter period of time with 100% of
your effort than for 4 minutes at 70%. Conversely, if 4 minutes becomes too easy, you can
do 2-3 sets at 4 minutes each of the Tabata exercises.
Chapter 7
Cool Down
A lot of people eliminate cool down from their bodybuilding or ftness workouts, because they
consider it unimportant. The truth is that the cool down is just as important as warming
up and plays a crucial part in staying injury free. Cooling down after a workout is important
because it promotes recovery and aids our bodies to get back to a pre-workout level.
During every single workout session, the body gets damaged by various elements which
include broken down muscle fbers, ligaments and tendons as well as waste products that get
built up in our body. If you perform a good cool down routine, you will notice that your body will
repair itself faster which means better results in a shorter amount of time.
Warming up aids the body in making a smooth transition from rest to activity, whereas during
a cool-down, the body is afforded some time to decrease in body temperature. Muscle
temperature, perspiration rate, heart rate and respiration rate all decrease. This is an important
transition back to a more restful state and may signifcantly help reduce muscle injury, stiffness
and soreness.
The cool down also provides an opportunity to stretch the muscles again. When cooling,
warm muscles tend to shorten to a length less than what they were before the activity!
So, it is absolutely vital that you do some stretching to insure all the work you just did will
actually maintain itself after the workout. In other words, the cool down will help you maintain
the fexibility you achieved during the workout.
Here are the main points to remember regarding the benefts of the cool down:
Helps you maintain elasticity and fexibility in the muscles.
Helps the heart rate and respiration slow down gradually.
Helps avoid dizziness or fainting, which sometimes happens when exercise is stopped
suddenly (can cause blood to pool in the legs).
Allows your muscles time to recover and repair for the next workout.
Helps your muscles get rid of waste products such as lactic acid, which helps reduce
muscle soreness.
Helps you end your workout on a good note and transition safely.
Chapter 7 - Cool Down 107
Static Stretching
Static stretching involves no movement and has the effect of turning a muscle off. Therefore,
we recommend using this type of stretching in the cool-down phase of the workout. A stretch
position may be gently held for 20 to 60 seconds. Or, we may suggest an isometric contraction
which will really help you get deep into a stretch and produce amazing results (explained
below). Remember, do not stretch to the point of pain. You should feel a slight pull, but no
discomfort. Keep all joints in alignment. Do not twist joints into unnatural positions. The
stretch should be felt in the belly of the muscle and not in the joints.
108 Dynamics of Motion - LEVEL I
Hips - Kneeling Hip Stretch:
If necessary, put a pillow on the ground or do this stretch on a soft surface.
Place one knee on the ground and move your other foot on the ground in front of you (the
back leg is being stretched).
Raise your arms above your head and twist gently from your upper back (not your lower
back) toward your front
leg. If necessary, use
something to balance.
Now, here is the secret to
this stretch- with your back
leg, fex your butt cheek
(right glute in the image)
while feeling the stretch
in the hip (right hip in the
image).
Now, begin adding
pressure by pushing back
your knee slightly down and
forward into the foor with
about 75% of your effort for
5 seconds.
Then, take a deep breath
and stretch for 2-3 seconds.
Repeat this 5 times, trying to get a little deeper every time you stretch.
Switch legs and repeat.
Variation - If you are unable to put weight on your knees, do this stretch instead.
Lie on your stomach and grasp
one foot.
Bring your foot toward your
buttocks and lift your knee
slightly off the ground. You will
feel this stretch in your quad and
hips.
Chapter 7 - Cool Down 109
Piriformis - Cross Over:
Lay on your back and place your left foot fat on the wall.
Cross your right foot over your left knee.
Keep your right foot straight and your toes pointed to the ceiling.
Keep your lower back on the ground.
To intensify the stretch, you can push gently on your crossed leg (right leg in the image
above).
You can also inch closer to the wall, but make sure you keep your lower back on the
ground.
Now, begin placing pressure on the inside part of the knee, pushing it slightly closer to the
wall with about 75% of your effort for 5 seconds.
Then, take a deep breath and stretch as far as you can for 2-3 seconds.
Repeat this 5 times, trying to get a little deeper every time you stretch.
Switch legs and repeat.
110 Dynamics of Motion - LEVEL I
Hamstrings:
Lower Hamstrings
Stand straight up and place one leg on a chair or platform about 1-2 feet off the ground.
Keep the back foot pointed straight ahead.
Bend over from the waist, making absolutely sure you do not round your lower back.
Keep the leg on the chair straight, and back arched. (You will most likely not be able to
bend over that far with a good arch in your back, but that is the point. Do not get caught
up in how far down you can bend as it is not important. Instead, focus on good form).
Curl your toes back toward the knee.
Now, begin placing pressure by pushing the heel of your foot straight down into the chair
with about 75% of your effort.
Then, take a deep breath and stretch as far as you can for 2-3 seconds.
Repeat this 5 times, trying to get a little deeper every time you stretch.
Switch legs and repeat.
Chapter 7 - Cool Down 111
Upper Hamstrings:
Stand straight up.
Place one leg on a chair or platform about 1-2 feet off the ground.
Bend the leg on the chair to about 45 degrees.
Bend over from the waist, making absolutely sure you do not round your lower back.
Keep your back foot pointed straight ahead.
Now, begin placing pressure by pushing the back of your foot straight down into the chair
with about 75% of your effort.
Then, take a deep breath and stretch as far as you can for 2-3 seconds.
Repeat this 5 times, trying to get a little deeper every time you stretch.
Switch legs and repeat.
112 Dynamics of Motion - LEVEL I
Calves - We will be doing two stretches for the calves.
Stretch #1 - Straight Knee
Lean on a wall or something that can hold your weight
and put your right leg a few feet away from the wall.
Make sure your back foot is pointed INWARD.
Slowly move toward the wall keeping your whole body
straight.
Now, begin placing pressure by pushing the heel of your
foot back and down into the foor with about 75% of your
effort.
If you do not feel a stretch, stepping back will increase the
stretch on the calf muscle.
Then, take a deep breath, relax and stretch as far as you
can for 2-3 seconds by slowly moving toward the wall,
keeping your whole body straight.
Repeat this 5 times, trying to get a little deeper every time
you stretch.
Then, lean toward the right and do the exact same thing,
(pushing through with your heel for 5 seconds, taking a
deep breath and then stretching for 2-3 seconds - repeat
5 times).
Now, lean to the left and repeat again.
Switch legs and repeat.
Stretch #2 Bent Knee:
You are going to do the same as in Stretch #1, but with a
bent back knee. This will stretch a vitally important area
of the lower calf and foot.
Make sure your back foot is pointed INWARD.
Lean toward the middle, the right and then the left.
Then switch legs and repeat.
Chapter 7 - Cool Down 113
Upper Back:
Stand with your back against a wall.
Raise your arms in an W shape against
the wall.
Lock shoulder blades down.
Squeeze your shoulder blades together.
As much as possible, keep your lower
back against the wall.
Hold for 30-60 seconds.
Lats and Shoulders:
Stand with your feet together and place
your left hand by your side.
Reach your right arm straight up as
high as possible.
Then, slowly bend to the side as far as
possible.
Bend from the waist.
Hold for 30-60 seconds.
Switch arms and repeat.
114 Dynamics of Motion - LEVEL I
Recovery
It is important to note that you should be taking good care of yourself on the days you are
not working out. Although we recommend continuing to be active on these off days (yoga,
walking, running, biking, swimming, etc ), we also want you to make sure you are stretching.
This will exponentially increase your results. Why? Stretching helps your body recover much
faster than doing nothing. It has a cumulative effect and will continue to increase your fexibility
and ensure the length of your muscles does not shorten from the workouts. You can stretch
anytime - it can be done at the offce, in your spare time, watching television, or even when
reading. By continuing to lengthen the muscles with stretches, it will enable you to remain
limber and fexible and prevent injury. Plus, stretching is an extremely relaxing activity that will
help reduce stress levels and anxiety.
In addition, as your workouts get more intense, we want you to continue to listen to your body.
There are times, when taking a few days to let your body rest, stretch and recover are the best
thing you can do. As time goes on, you should attempt to learn the difference between looking
for a reason to avoid doing a workout and a genuine need for a few days off for recovery.
When your body has been working intensely for a while, sometimes the best thing you can do
is take a few days off to let it recover. That way, you will actually be able to start your workouts
again with a new intensity and fnd that your results actually get better. So, learn to listen to
your body and do not be afraid to take it easy for a few days here and there.
Chapter 8
Workout Programs
We will now go through the actual workouts. It may be helpful to print out this chapter for
easier reference. If you have any questions about a specifc exercise, please make sure you
go back and refresh yourself with the proper form. Remember, doing exercises with poor form
and posture will only reinforce your current postural distortions and muscular imbalances. So,
please take the time to learn how to do the exercises properly. This will help you stay safe and
get the maximum results.
We will lay out the specifc workouts week by week, but feel free to modify them as necessary
for your individual needs. Here are some explanations of words used in the workout tables:
Sets: The number of times you will repeat an exercise.
Reps: The number of times your will repeat the movement for an exercise.
Rest: The rest period you will take before moving onto the next exercise.
S: Seconds
Min: Minutes
For the number of reps, you will see a range (for example, 12-15). You are trying to get at
least the minimum (12) and hopefully the maximum (15).
And for every single workout, you should be doing the following as a warm up and cool down,
depending upon the amount of time you have available
Warm Up: 10-20 minutes Foam Rolling and Dynamics Stretching
Cool Down: 5-15 minutes Foam Rolling and Static Stretching
The workouts will increase in intensity and challenge every 4 weeks. So, weeks 1-4 will be
foundational. Weeks 5-8 will introduce balance and more strength. Weeks 9-12 will continue
to challenge you with more complex exercises as well as continuing to build more strength,
coordination and endurance.
Important Note: For the all the programs in this chapter, we do not include specifc
progressions for each exercise in the program itself. Unlike other infexible programs, we
realize that everyone is unique and should go at their own pace. So, we tell you the basic
exercise and let you choose which progression is right for you. For example, when you see
the Plank exercise in the core section of the workouts, it simply says Plank (and the page
where that exercise can be found). Go to that page and you will fnd many ways to do this
exercise, from beginner to advanced.
116 Dynamics of Motion - LEVEL I
The goal here is to tailor the program specifcally to you. Learn to push yourself without
comparing your progress to anyone elses but your own. That way, you can progress
into more challenging versions of each exercise when you are ready. Remember, you
will always get far better results by doing an exercise at your level with perfect form
rather than trying to do something beyond your capability and risking injury.
And remember, the following 12 week program is just a guide. You should feel free
to adjust it as you deem necessary. But, we have taken great care to make these
programs complete, so do your best to fnish every workout for best results.
Weeks 1-4 : Circuit
Weeks 1-4 will get you back into shape and give you time to learn the right form. You
need to teach your body how to move correctly again and these workouts will get you
back into it effectively. These workouts are called a circuit, because you will go through
all the exercises in the specifed section, then take a short rest and repeat them all
again.
Weeks 5-12 : Weight Loss
Weeks 5-12 consist of two weight loss workouts per week, separated by a circuit
workout as the second workout. The circuit workout gives your body a chance to
recover in between the more strenuous workouts. But, do not be fooled, the circuit
workouts are not easy and still burn a ton of calories. The weight loss workouts were
specifcally designed to burn the maximum amount of calories for a workout. You will
be alternating between two exercises for up to 10 minutes without rest if possible. Your
goal is to get 6 reps for each exercise the entire time. If you are unable to do 6 reps,
then take a short rest in between each set, but continue to push yourself for the entire
10 minutes.
IF YOU FEEL PAIN DOING ANY EXERCISE, THEN DO NOT DO IT! YOU CAN
TRY TO DO THE EXERCISE IN A SHORTER RANGE OF MOTION AND SEE IF
THAT WORKS. IF NOT, SEE IF YOU CAN FIND ANOTHER EXERCISE FOR THAT
MUSCLE GROUP WHICH DOES NOT CAUSE PAIN.
REMEMBER, EVERYONE IS DIFFERENT, SO GO AT YOUR OWN PACE!!
Chapter 8 - Workout Programs 117
WEEK 1 Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Do
the same thing for Part 2. After completing both sets in Part 2, do the Tabata exercise in Part 3.
WORKOUT 1
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 8-10 0 /
Plank (p. 49) 2 10-30 s 0 /
Side Plank (p. 50) 2 10-30 s 0 /
Superman (p. 47-48) 2 10-30 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Squat (p. 58-61) 2 8-10 0 /
Push Up (p. 76-80) 2 8-10 0 /
Step Ups (p. 62) 2 8-10 0 /
Rows (p. 82) 2 8-10 0 /
Shoulder Press (p. 86) 2 8-10 0 /
Donkey Kicks (p. 75,101) 2 8-10 60 s /
Part 3 Sets Reps / Time Rest Actual
Abductor Raises (p. 75, 102) 1 Up to 4 min. 0
WORKOUT 2
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p.
52-53)
2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s /
Part 2 Sets Reps / Time Rest Actual
Romanian Dead Lift (p. 69) 2 8-10 0 /
Chest Press (p. 81) 2 8-10 0 /
Calf Raises (p. 71-72) 2 15 0 /
Lat Pull Downs (p. 84) 2 8-10 0 /
Shoulder Raises - 45 Degree (p. 87) 2 8-10 0 /
Triceps Kickbacks (p. 89) 2 8-10 0 /
Biceps Curls (p. 96) 2 8-10 60 s /
118 Dynamics of Motion - LEVEL I
Part 3 Sets Reps / Time Rest Actual
Punches (p. 98) 1 Up to 4 min. 0
WORKOUT 3
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 8-10 0 /
Plank (p. 49) 2 10-30 s 0 /
Clams (p. 46) 2 10-12 0 /
Superman (p. 47-48) 2 10-30 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Chair Sit (p. 60) 2 8-10 0 /
Push Up (p. 76-80) 2 8-10 0 /
Abductor Raises (p. 75, 102) 2 8-10 0 /
Bent Over Rows (p. 83) 2 8-10 0 /
Rotator Cuff Extensions (p. 88) 2 8-10 0 /
Face Pulls (p. 85) 2 8-10 0 /
Triceps Push Ups (p. 90-94) 2 8-10 60 s /
Part 3 Sets Reps / Time Rest Actual
Rows (p. 100) 1 Up to 4 min. 0
Chapter 8 - Workout Programs 119
WEEK 2 Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Do
the same thing for Part 2. After completing both sets in Part 2, do the Tabata exercise in Part 3.
WORKOUT 1
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p.
52-53)
2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Romanian Dead Lift (p. 69) 2 8-10 0 /
Chest Press (p. 81) 2 8-10 0 /
Calf Circles and Extensions (p.
73-74)
2 15 0 /
Lat Pull Downs (p. 84) 2 8-10 0 /
Shoulder Raises - Lateral (p. 87) 2 8-10 0 /
Triceps Kickbacks (p. 89) 2 8-10 0 /
Biceps Curls (p. 96) 2 8-10 60 s /
Part 3 Sets Reps / Time Rest Actual
Upper Cut Punches (p. 99) 1 Up to 4 min. 0
WORKOUT 2
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 8-10 0 /
Plank (p. 49) 2 10-30 s 0 /
Side Plank (p. 50) 2 10-30 s 0 /
Superman (p. 47-48) 2 10-30 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Chair Sit (p. 60) 2 8-10 0 /
Triceps Push Up (p. 90-92) 2 8-10 0 /
Abductor Raises (p. 75,102) 2 8-10 0 /
Bent Over Rows (p. 83) 2 8-10 0 /
Rotator Cuff Extensions (p. 88) 2 8-10 0 /
Face Pulls (p. 85) 2 8-10 0 /
Donkey Kicks (p. 75,101) 2 8-10 60 s /
120 Dynamics of Motion - LEVEL I
Part 3 Sets Reps / Time Rest Actual
Chest Press (p. 81,100) 1 Up to 4 min. 0
WORKOUT 3
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 60 s
Adductor / Abductor Squeezes (p.
52-53)
2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Squat (p. 58-61) 2 8-10 0 /
Push Up (p. 76-80) 2 8-10 0 /
Step Ups (p. 62) 2 8-10 0 /
Rows (p. 82) 2 8-10 0 /
Shoulder Press (p. 86) 2 8-10 0 /
Triceps Kickbacks (p. 89) 2 8-10 60 s /
Part 3 Sets Reps / Time Rest Actual
Laying Down Bicycle (p. 102) 1 Up to 4 min. 0
Chapter 8 - Workout Programs 121
WEEK 3 Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Do
the same thing for Part 2. After completing both sets in Part 2, do the Tabata exercise in Part 3.
WORKOUT 1
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 10-12 0 /
Side Plank (p. 50) 2 10-30 s 0 /
Clams (p. 46) 2 10-12 0 /
Superman (p. 47-48) 2 10-30 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Chair Sit (p. 60) 2 10-12 0 /
Push Up (p. 76-80) 2 10-12 0 /
Abductor Raises (p. 75,102) 2 10-12 0 /
Bent Over Rows (p. 83) 2 10-12 0 /
Rotator Cuff Extensions (p. 88) 2 10-12 0 /
Face Pulls (p. 85) 2 10-12 0 /
Triceps Push Ups (p. 90-92) 2 10-12 60 s /
Part 3 Sets Reps / Time Rest Actual
Donkey Kicks (p. 75,101) 1 Up to 4 min. 0
WORKOUT 2
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p.
52-53)
2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Squat (p. 58-61) 2 10-12 0 /
Push Up (p. 76-80) 2 10-12 0 /
Step Ups (p. 62) 2 10-12 0 /
One Arm Rows (p. 82) 2 10-12 0 /
Shoulder Press (p. 86) 2 10-12 0 /
Donkey Kicks (p. 75,101) 2 10-12 60 s /
122 Dynamics of Motion - LEVEL I
Part 3 Sets Reps / Time Rest Actual
Punches (p. 98) 1 Up to 4 min. 0
WORKOUT 3
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 10-30 s 0 /
Side Plank (p. 50) 2 10-30 s 0 /
Superman (p. 47-48) 2 10-30 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Romanian Dead Lift (p. 69) 2 10-12 0 /
Chest Press (p. 81) 2 10-12 0 /
Calf Raises (p. 71-72) 2 15 0 /
Lat Pull Downs (p. 84) 2 10-12 0 /
Shoulder Raises - 45 Degree (p. 87) 2 10-12 0 /
Triceps Kickbacks (p. 89) 2 10-12 0 /
Hammer Curls (p. 97) 2 10-12 60 s /
Part 3 Sets Reps / Time Rest Actual
Rows (p. 82,100) 1 Up to 4 min. 0
Chapter 8 - Workout Programs 123
WEEK 4 Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat. Do
the same thing for Part 2. After completing both sets in Part 2, do the Tabata exercise in Part 3.
WORKOUT 1
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p.
52-53)
2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Squat (p. 58-61) 2 12-15 0 /
Push Up (p. 76-80) 2 12-15 0 /
Step Ups (p. 62) 2 12-15 0 /
Lat Pull Downs (p. 84) 2 12-15 0 /
Shoulder Press (p. 86) 2 12-15 0 /
Calf Circles and Extensions (p.
73-74)
2 15 60 s /
Part 3 Sets Reps / Time Rest Actual
Laying Down Bicycle (p. 102) 1 Up to 4 min. 0
WORKOUT 2
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 30-45 s 0 /
Side Plank (p. 50) 2 30-45 s 0 /
Superman (p. 47-48) 2 30-45 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Time Reps / Time Rest Actual
Romanian Dead Lift (p. 69) 2 10-12 0 /
Chest Press (p. 81) 2 10-12 0 /
Calf Raises (p. 71-72) 2 15 0 /
Lat Pull Downs (p. 84) 2 10-12 0 /
Shoulder Raises - 45 Degree (p. 87) 2 10-12 0 /
Triceps Kickbacks (p. 89) 2 10-12 0 /
Hammer Curls (p. 97) 2 10-12 60 s /
Part 3 Sets Reps / Time Rest Actual
Donkey Kicks (p. 75,101) 1 Up to 4 min. 0
124 Dynamics of Motion - LEVEL I
WORKOUT 3
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p.
52-53)
2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Chair Sit (p. 60) 2 12-15 0 /
Push Up (p. 76-80) 2 12-15 0 /
Abductor Raises (p. 75, 102) 2 12-15 0 /
Bent Over Rows (p. 83) 2 12-15 0 /
Rotator Cuff Extensions (p. 88) 2 12-15 0 /
Face Pulls (p. 85) 2 12-15 0 /
Triceps Push Ups (p. 90-94) 2 12-15 60 s /
Part 3 Sets Reps / Time Rest Actual
Chest Press (p. 81) 1 Up to 4 min. 0
Chapter 8 - Workout Programs 125
WEEK 5 Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat.
Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3.
WORKOUT 1
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 30-45 s 0 /
Side Plank (p. 50) 2 30-45 s 0 /
Superman (p. 47-48) 2 30-45 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Push Up (p. 76-80) Varies 6 0
Step Up to Balance (p. 63) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
One Arm Row (p. 82) Varies 6 0
Shoulder Press (p. 86) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Punches (p. 98) 1 Up to 4 min. 0
WORKOUT 2
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p.
52-53)
2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Go through all exercises once without rest, then rest 60 seconds and repeat.
Romanian Dead Lift (p. 69) 2-3 12-15 0 / /
Chest Press (p. 81) 2-3 12-15 0 / /
Calf Raises (p. 71-72) 2-3 15 0 / /
Lat Pull Downs (p. 84) 2-3 12-15 0 / /
126 Dynamics of Motion - LEVEL I
Shoulder Raises - 45 Degree (p. 87) 2-3 12-15 0 / /
Triceps Kickbacks (p. 89) 2-3 12-15 0 / /
Biceps Curls (p. 87) 2-3 12-15 60 s / /
Part 3 Sets Reps / Time Rest Actual
Chest Press (p. 81,100) 1 Up to 4 min. 0
WORKOUT 3
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 30-45 s 0 /
Clams (p. 46) 2 10-12 0 /
Superman (p. 47-48) 2 30-45 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Push Up (p. 76-80) Varies 6 0
Chair Sit (p. 60) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Bent Over Row (p. 83) Varies 6 0
Split Squat (p. 66) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Abductor Raises (p. 75,102) 1 Up to 4 min. 0
Chapter 8 - Workout Programs 127
WEEK 6 Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat.
Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3.
WORKOUT 1
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p.
52-53)
2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Lat Pulldowns (p. 84) Varies 6 0
Donkey Kick (p. 75,101) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Romanian Dead Lift (p. 69) Varies 6 0
Chest Press (p. 81) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Rows (p. 82,100) 1 Up to 4 min. 0
WORKOUT 2
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 30-45 s 0 /
Side Plank (p. 50) 2 30-45 s 0 /
Superman (p. 47-48) 2 30-45 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Go through all exercises once without rest, then rest 60 seconds and repeat.
Wall Sit (p. 60) 2-3 30-60 s 0 / /
Push Ups (p. 76-80) 2-3 12-15 0 / /
Split Squat (p. 66) 2-3 12-15 0 / /
Bent Over Rows (p. 83) 2-3 12-15 0 / /
Rotator Cuff Extensions (p. 88) 2-3 12-15 0 / /
128 Dynamics of Motion - LEVEL I
Face Pulls (p. 85) 2-3 12-15 0 / /
Abductor Raises (p. 75,102) 2-3 6-8 60 s / /
Part 3 Sets Reps / Time Rest Actual
Laying Down Bicycle (p. 102) 1 Up to 4 min. 0
WORKOUT 3
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p.
52-53)
2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Triceps Push Ups (p. 90-92) Varies 6 0
Step Up to Curl and Press (p. 64) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Romanian Dead Lift (p. 69) Varies 6 0
Rows (p. 82) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Jumping Jacks (p. 101) 1 Up to 4 min. 0
Chapter 8 - Workout Programs 129
WEEK 7 Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat.
Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3.
WORKOUT 1
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 30-45 s 0 /
Side Plank (p. 50) 2 30-45 s 0 /
Superman (p. 47-48) 2 30-45 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Bent Over Rows (p. 83) Varies 6 0
Lunges (p. 66-67) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Face Pulls (p. 85) Varies 6 0
Shoulder Press (p. 86) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Chest Press (p. 81,100) 1 Up to 4 min. 0
WORKOUT 2
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p.
52-53)
2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Go through all exercises once without rest, then rest 60 seconds and repeat.
Swiss Ball Squat- Curl to Press (p.
59)
2-3 12-15 0 / /
Push Ups (p. 76-80) 2-3 12-15 0 / /
Step Ups to Balance (p. 63) 2-3 12-15 0 / /
One Arm Rows (p. 82) 2-3 12-15 0 / /
130 Dynamics of Motion - LEVEL I
Triceps Push Ups (p. 90-92) 2-3 12-15 0 / /
Biceps Curls (p. 96) 2-3 12-15 0 / /
Part 3 Sets Reps / Time Rest Actual
Donkey Kicks (p. 75,101) 1 Up to 4 min. 0
WORKOUT 3
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 30-45 s 0 /
Clams (p. 46) 2 10-12 0 /
Superman (p. 47-48) 2 30-45 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Chest Press (p. 81) Varies 6 0
Romanian Dead Lift (p. 69) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Lat Pull Downs (p. 84) Varies 6 0
Calf Raises (p. 71-72) Varies 15 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Upper Cut Punches (p. 99) 1 Up to 4 min. 0
Chapter 8 - Workout Programs 131
WEEK 8 Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat.
Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3.
WORKOUT 1
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p.
52-53)
2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Push Ups (p. 76-80) Varies 6 0
Donkey Kicks (p. 75,101) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Rows (p. 82) Varies 6 0
Step Ups to Balance (p. 63) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Laying Down Bicycle (p. 102) 1 Up to 4 min. 0
WORKOUT 2
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 45-60 s 0 /
Side Plank (p. 50) 2 45-60 s 0 /
Superman (p. 47-48) 2 45-60 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Go through all exercises once without rest, then rest 60 seconds and repeat.
Romanian Dead Lift (p. 69) 2-3 12-15 0 / /
Face Pulls (p. 85) 2-3 12-15 0 / /
Calf Extensions and Circles (p.
73-74)
2-3 15 0 / /
Lat Pull Downs (p. 84) 2-3 12-15 0 / /
Rotator Cuff Extensions (p. 88) 2-3 12-15 0 / /
132 Dynamics of Motion - LEVEL I
Triceps Kickbacks (p. 89) 2-3 12-15 0 / /
Hammer Curls (p. 97) 2-3 12-15 60 s / /
Part 3 Sets Reps / Time Rest Actual
Jumping Jacks / Rows Split (p. 104) 1 Up to 4 min. 0
WORKOUT 3
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p.
52-53)
2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Triceps Push Ups (p. 90-92) Varies 6 0
Split Squats (p. 66) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Bent Over Rows (p. 83) Varies 6 0
Abductor Raises (p. 75,102) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Squats (p. 61) 1 Up to 4 min. 0
Chapter 8 - Workout Programs 133
WEEK 9 Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat.
Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3.
WORKOUT 1
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 45-60 s 0 /
Side Plank (p. 50) 2 45-60 s 0 /
Superman (p. 47-48) 2 45-60 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Rows (p. 82) Varies 6 0
Lunges (p. 66-67) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Face Pulls (p. 85) Varies 6 0
Donkey Kicks (p. 75,101) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Squat / Punch Split (p. 104) 1 Up to 4 min. 0
WORKOUT 2
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p. 52-53) 2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
In this workout, we are dropping most of the rep counts (from 12-15 to 8-12) , because you will be
adding on additional sets.
Squat (p. 61) 3-4 8-12 0 / / /
Push Ups (p. 76-80) 3-4 8-12 0 / / /
Step Ups to Curl and Press (p. 64) 3-4 8-12 0 / / /
One Arm Rows (p. 82) 3-4 8-12 0 / / /
134 Dynamics of Motion - LEVEL I
Triceps Kickbacks (p. 89) 3-4 8-12 0 / / /
Rotator Cuff Extensions (p. 88) 3-4 8-12 0 / / /
Calf Raises (p. 71,72) 3-4 15 60 s / / /
Complete the above section, rest for 60-90 seconds and then begin the section below
Part 3 Sets Reps / Time Rest Actual
Mountain Climbers (p. 103) 1 Up to 4 min. 4 min.
WORKOUT 3
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 45-60 s 0 /
Clams (p. 46) 2 10-12 0 /
Superman (p. 47-48) 2 45-60 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Push Ups (p. 76-80) Varies 6 0
Squat (p. 61) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Shoulder Press (p. 86) Varies 6 0
Step Ups (p. 62) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Abductor Raises (p. 75,102) 1 Up to 4 min. 0
Chapter 8 - Workout Programs 135
WEEK 10 Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat.
Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3.
WORKOUT 1
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p. 52-53) 2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Triceps Push Ups (p. 90-92) Varies 6 0
Split Squat (p. 66) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Rows (p. 82) Varies 6 0
Shoulder Raises - Lateral (p. 87) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Squat Hold Rows (p. 103) 1 Up to 4 min. 0
WORKOUT 2
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 45-60 s 0 /
Side Plank (p. 50) 2 45-60 s 0 /
Superman (p. 47-48) 2 45-60 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
In this workout, we are dropping most of the rep counts (from 12-15 to 8-12) , because you will be
adding on additional sets.
One Leg Romanian Dead Lift (p. 70) 3-4 8-12 0 / / /
One Arm Chest Press (p. 81) 3-4 8-12 0 / / /
Calf Extensions and Circles (p. 73-74) 3-4 15 0 / / /
Bent Over Rows (p. 83) 3-4 8-12 0 / / /
136 Dynamics of Motion - LEVEL I
Rotator Cuff Extensions (p. 88) 3-4 8-12 0 / / /
Abductor Raises (p. 75,102) 3-4 8-12 0 / / /
Hammer Curls (p. 97) 3-4 8-12 0 / / /
Face Pulls (p. 85) 3-4 8-12 60 s / / /
Part 3 Sets Reps / Time Rest Actual
Laying Down Bicycle (p. 102) 1 Up to 4 min. 4 min.
WORKOUT 3
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p. 52-53) 2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Squat (p. 61) Varies 6 0
Lat Pull Downs (p. 84) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Bench Dips (p. 95) Varies 6 0
Face Pulls (p. 85) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Jumping Jacks / Rows Split (p. 101) 1 Up to 4 min. 0
Chapter 8 - Workout Programs 137
WEEK 11 Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat.
Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3.
WORKOUT 1
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 60-90 s 0 /
Side Plank (p. 50) 2 60-90 s 0 /
Superman (p. 47-48) 2 60-90 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Push Ups (p. 76-80) Varies 6 0
Step Ups to Balance Curl and Press (p. 65) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Abductor Raises (p. 75,102) Varies 6 0
Donkey Kicks (p. 75,101) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Squat / Upper Cut Punches Split (p. 104) 1 Up to 4 min. 0
WORKOUT 2
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p. 52-53) 2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
In this workout, we are dropping most of the rep counts (from 12-15 to 8-12) , because you will be
adding on additional sets.
Walking Lunges (p. 66-67) 3-4 8-12 0 / / /
Rotator Cuff Extensions (p. 88) 3-4 8-12 0 / / /
Bent Over Rows (p. 83) 3-4 8-12 0 / / /
Face Pulls (p. 85) 3-4 8-12 0 / / /
Hammer Curls (p. 97) 3-4 8-12 0 / / /
138 Dynamics of Motion - LEVEL I
Triceps Kickbacks (p. 89) 3-4 8-12 0 / / /
Shoulder Raises - 45 Degree (p. 87) 3-4 8-12 60 s / / /
Part 3 Sets Reps / Time Rest Actual
Chest Press / Row Split (p. 104) 1 Up to 4 min. 4 min.
WORKOUT 3
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 60-90 s 0 /
Clams (p. 46) 2 10-12 0 /
Superman (p. 47-48) 2 60-90 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
One Arm Chest Press (p. 81) Varies 6 0
Romanian Dead Lifts (p. 69) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
One Arm Rows (p. 82) Varies 6 0
Calf Raises (p. 71-72) Varies 15 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Jumping Jacks (p. 101) 1 Up to 4 min. 0
Chapter 8 - Workout Programs 139
WEEK 12 Go through all exercises in Part 1 once without rest, then rest 60 seconds and repeat.
Then, do Part 2 as directed. After completing Part 2, do the Tabata exercise in Part 3.
WORKOUT 1
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p. 52-53) 2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Swiss Ball Squat Curl to Press (p. 59) Varies 6 0
Bent Over Rows (p. 82) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Triceps Push Ups (p. 90-92) Varies 6 0
Step Ups (p. 62) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Mountain Climbers (p. 103) 1 Up to 4 min. 0
WORKOUT 2
Part 1 Sets Reps / Time Rest Actual
Bridges (p. 45) 2 12-15 0 /
Plank (p. 49) 2 60-90 s 0 /
Side Plank (p. 50) 2 60-90 s 0 /
Superman (p. 47-48) 2 60-90 s 0 /
Psoas Raises (p. 51) 1 6 60 s
Part 2 Sets Reps / Time Rest Actual
In this workout, we are dropping most of the rep counts (from 12-15 to 8-12) , because you will be
adding on additional sets.
One Leg Romanian Dead Lift (p. 70) 3-4 8-12 0 / / /
Lat Pull Downs (p. 84) 3-4 8-12 0 / / /
Triceps Kickbacks (p. 89) 3-4 8-12 0 / / /
Donkey Kicks (p. 75,101) 3-4 8-12 0 / / /
Rotator Cuff Extensions (p. 88) 3-4 8-12 0 / / /
140 Dynamics of Motion - LEVEL I
Shoulder Raises - Lateral (p. 87) 3-4 8-12 0 / / /
Hammer Curls (p. 97) 3-4 8-12 0 / / /
Abductor Raises (p. 75,102) 3-4 8-12 60 s / / /
Complete the above section, rest for 60-90 seconds and then begin the section below
Part 3 Sets Reps / Time Rest Actual
Squats 1 Up to 4 min. 4 min.
WORKOUT 3
Part 1 Sets Reps / Time Rest Actual
Ankle Squeezes (p. 52) 2 20 0 /
Adductor / Abductor Squeezes (p. 52-53) 2 20 each 0 /
Frog Pull Over (p. 54) 2 15 0 /
Cat and Dog (p. 55) 2 15 0 /
Reverse Bench Press (p. 53) 2 15 60 s
Part 2 Sets Reps / Time Rest Actual
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Push Ups (p. 76-80) Varies 6 0
Lunges (p. 67) Varies 6 0
Alternate between the following two exercises for up to 10 minutes without rest if possible. If you
cannot do the full 6 reps for each exercise, then take a short rest between each set.
Sets Reps / Time Rest Actual
Rows (p. 82) Varies 6 0
Bench Dips (p. 95) Varies 6 0
Complete the above section, rest for 60-90 seconds and then begin the section below.
Part 3 Sets Reps / Time Rest Actual
Jumping Jacks / Punches Split (p. 104) 1 Up to 4 min. 0
Chapter 9
Nutritional Considerations
This chapter is general in nature, because we are not nutritionists. This chapter will give you
some great suggestions for how to clean up your diet and maximize your results, but it will
not get too specifc. We do not include diet plans or specifc shopping lists. Instead, we will
give you a good idea of what you should be eating and what you should avoid. We have a
great deal of information in this chapter and we hope you fnd it useful. This will help you
signifcantly with your workouts and overall health.
We would like to begin by saying that you should change the way you think about diet. A
diet is not a temporary or short term eating shift in the way you eat. A proper diet is simply
the way you always eat. Right now, your diet may be very unhealthy or at least in need of
improvement. You will not be putting your current diet aside for a few months in favor of
another one. You will actually be replacing that unhealthy diet with a healthy one for the rest of
your life.
And once you begin, you will NOT want to go back. It is not just about losing weight, it is
about feeling better than you have ever felt before. It is a paradigm shift in the way you see
foods and how they will beneft the overall quality of your life. Once you understand why, you
will fnd it much easier to start eating healthier, which will mean a more beautiful body inside
and out. The diet we recommend will help you dramatically lose body fat, put on lean muscle
and signifcantly lower your risk of developing many of the diseases that commonly affect our
population.
When beginning an exercise routine, nutrition is an extremely important part which ultimately
helps determine success or failure. Lets face it, if we eat poorly, all the exercise in the world
will not keep us healthy. But, the good news is that eating well can be fun and rewarding. It
need not be bland and boring. But, once you begin working out regularly, it is crucial to make
sure you are eating a healthy diet so that you get the best results, aesthetically (fat loss) and
for your long term health. It is true that some dangerously and unhealthy diets can get you
quick results. But, not only are these fad diets hard on the body and dangerous for overall
health, they do not set up the proper foundation for long term weight loss: the building of lean
muscle and loss of body fat.
For the healthiest and best results, remember the following statement: Nutrition is equal
to exercise in importance. Exercise is one half of the coin, but proper nutrition is the other.
After your workout, it is your diet that will help stimulate the most effcient and successful body
composition change. You would not consider exercise a short term phenomenon, so please do
NOT consider a healthier diet one either. They go hand in hand and you should NOT expect
good results without incorporating a healthy diet into your ftness regime.
142 Dynamics of Motion - LEVEL I
One of the greatest reasons to clean up your diet is not just for aesthetic reasons. Most
people just do not realize how much they will also be improving the quality of their lives. As
you clean up your diet and replace unhealthy foods with high nutrient dense and natural foods,
you will be protecting yourself from a wide variety of diseases and will simply feel much better.
And the benefts are usually felt almost immediately. A healthy diet can do so many things for
you. Heres a short list:
The Benefts of a Healthy Diet:
Gives you much more energy throughout the day.
Dramatically increases your potential for longevity.
Helps reduce the risk of stroke and cardiovascular diseases.
Helps reduce the risk for Type II Diabetes.
Helps protect against certain cancers, such as stomach and colon-rectal
cancer (one of the deadliest cancers in the world).
Helps reduce the risk of coronary artery disease.
Helps maintain healthy weight.
Helps decrease bone loss and even helps build bone density.
Reduces the risk of developing gall stones and kidney stones.
Improves the quality and quantity of restful sleep.
May help alleviate depression.
Improves the quality of hair, skin and nails.
Nutrient dense foods are the key to a healthy diet. Think about foods like this: healthy
foods have HIGH amounts of nutrients and LOW amounts of calories (i.e. spinach). On the
other hand, unhealthy foods have low amounts of nutrients and high amounts of calories (i.e.
butter). Remembering this will make your food choices much more simple. In a nut shell, you
want to eat a wide variety of nutrient dense foods while limiting or even eliminating low nutrient
density foods.
Vitamins, minerals, protein, complex carbohydrates, good fats, etc. fuel the body. Our
recommendations are based around the healthiest and most nutrient dense whole foods. This
diet applies whether you are trying to lose 50 pounds, 5 pounds, gain large amounts of
lean muscle or just maintain the bodys current weight. Small differences in the amount
and type of each food will allow you to shed pounds and get toned quickly while a shift the
Chapter 9 - Nutritional Considerations 143
other way will allow an individual to gain signifcantly more lean muscle. In either case, eating
whole nutrient dense foods will speed you toward your goal and help you achieve phenomenal
health.
Note: The sections below are NOT intended as diet plans. Rather, they explain how eating
nutrient dense, healthy foods can signifcantly aid in fat loss and building lean muscle.
Whether your goal is to lose weight, gain weight or maintain your current weight, we have
specifc suggestions for each goal.
Weight Loss
First and foremost, if you want to lose weight you must burn more calories than you
ingest. Eating calories is something like flling up your gas tank on your car. The food eaten
becomes the fuel that runs the body. Overeating is like over-fueling; any excess fuel you dont
use turns into fat and the cycle of weight gain begins.
A successful and healthy weight loss plan depends on the best nutrition available. The more
nutrient dense the food, the less you will have to eat to feel satisfed. When looking at some of
the foods listed below, dieters must limit calorie rich foods such as nuts, seeds and whole grain
pasta. This does not mean eliminate them, though, as they do contain healthy fats, and many
important vitamins and minerals. So, take a look at the foods described below and make sure
the large majority of your diet centers around these healthy foods:
Leafy greens
Legumes
Fruits
Vegetables
Small quantities of Nuts and Seeds
Small quantities of Whole Grains
Small quantities of lean meats (optional)
Also, be sure and drink plenty of water. Water aids in fushing out the body and aids in
metabolizing fat. Drinking fresh water can help to control the appetite.
The USDA daily recommended caloric intake for the average American is between 1,800 and
2,200 calories, depending on if you are a man or woman. The average recommended caloric
intake for losing weight is between 1500 and 1800 calories a day. But, individual caloric
needs depend on several factors such as your activity level, body size and speed of your
metabolism. Every person is different meaning if you weigh 300 pounds, your caloric needs
may be slightly larger in the beginning and then tapered down to the average amount later on.
If you are very overweight and feel incredibly lethargic on 1500 calories a day, you are most
144 Dynamics of Motion - LEVEL I
likely cutting calories too fast. Work on lowering the caloric intake at a healthy speed until
you are in the correct range. The majority of people, however, should be able to get into the
1500-1800 caloric range almost immediately.
Water
An essential component in weight loss and health is water. Water is almost always overlooked
as a weight loss aid but it has many health benefts. The body is almost 80% water! When the
body is properly hydrated it functions better. Water also aids in curbing the appetite and helps
in dispelling toxins from the body by fushing out the organs and keeping a person regular.
But, most importantly water increases the bodys ability to metabolize stored fat!
Keep in mind, we are speaking or pure and clean water. The water in coffee, tea, soda,
sugared juice or energy drinks does not count! If you drink a cup of coffee, subtract one glass
of water. Meaning, if you have drank 6 glasses of water, and two cups of coffee, you have only
totaled four glasses of water. The reason for this is that coffee is a natural diuretic and causes
the body to lose water over the course of the day.
If you fail to take in enough water each day, your body becomes dehydrated. Essential
functions performed by the body become impaired. Health issues that can be caused or
worsened by dehydration include heartburn, arthritis, back pain, angina, migraines, high blood
pressure and cholesterol levels.
When you are chronically dehydrated your body thinks that it is entering a period of drought.
As a result, your body reacts by storing as much water as possible to get through the
drought. This extra, stored water leaves you looking and feeling bloated. This is not exactly
the look you are after if you are trying to lose weight or get 6-pack abs. Therefore, you must
drink water to lose weight. The extra water signals to your body that the drought is over and
your body will stop holding excess water in reserve.
Water is also essential for proper kidney function. If your kidneys are not functioning properly,
they receive help from your liver. One of the livers functions is to metabolize fat. As a result,
when your liver is using energy to help your kidneys, your fat metabolism process is less
effcient and therefore less productive.
So, drinking plenty of clean water helps keep your fat metabolizing processes running as
effciently as possible. Additionally, the extra water you drink acts as an extremely effective
appetite suppressant. But, that does not mean you should start downing gallons of water
a day. Just stay hydrated throughout the day and you will notice a big difference. Also,
remember that water should not be consumed in large quantities during meals as it slows
down the digestion and dilutes stomach acids that break down food, making nutrient
absorption less effcient.
Chapter 9 - Nutritional Considerations 145
Building Lean Muscle
If you are looking to put on some weight in the form of lean muscle, then you should also be
eating fresh, whole foods that are nutritionally dense. All of the foods listed below are fantastic
for building lean muscle mass. The equation for building lean muscle is the opposite of losing
fat. If you want to gain lean muscle mass, you must eat more calories than you burn.
Again, the USDA daily recommended caloric intake for the average American is between 1,800
and 2,200 calories. If you are trying to put on lean muscle and gain some weight, that number
must be adjusted upward according to the level of intensity of the workout and the ftness/
weight level of the person involved. An average adjustment would be from 2,500 to 2,800
calories. But again, remember that everyone is different. If you weigh 120 pounds and are
eating 2800 calories, it could be too much for you. Whereas, if you weigh 200 pounds and
want to put on lean muscle, you may need to increase the amount of calories to 3,000 per day.
Many factors affect how quickly a person can put on lean body mass: ftness levels, the speed
of your metabolism, your age, profession, stress levels, overall health and exercise program.
The best nutritional plans, just like the best workout plans are tailored to each individual. This
does not mean ignoring guidelines, but utilizing them to see what is best for you.
As stated above, any and all foods listed below should be utilized to form a proper nutritional
foundation. Proper nutrition from nutrient dense foods allows the body to utilize the extra
nutrients to build lean muscle mass. Since the caloric levels must be increased to build lean
muscle, more calorically dense and high protein foods will take center stage.
Foods with more calories and high protein content:
Nuts
Seeds
Legumes
Lean meats
Whole Grains
But, still make sure you are eating plenty of:
Leafy greens
Fruits
Vegetables
Juts because you are looking to put on some muscle mass does NOT mean you should go
out and begin eating buckets of ice cream, whole chocolate cakes and mountains of French
fries. Adding more calories to the diet must be done with care and gradually so that the excess
146 Dynamics of Motion - LEVEL I
calories go to building muscle and not fat. If the calorie count is too high and the workout
regime not suffciently intense, excess calories will be stored as fat. If you have seen body
builders going out and binge eating things like cake and cookies, it is because they have
dangerously low body fat levels. With body fat levels that are almost non-existent, the body
does not function properly. It is for this reason that as soon as a body builder is done with a
season or a large specifc event, they put on weight and then begin cutting down again when
a competition approaches. Of course, binge eating and low calorie diets are almost never
healthy and we do not recommend either.
When adding lean muscle mass, consuming more protein is required but remember, taking in
large amounts of protein does not build muscle faster and can actually be quite detrimental
to the overall health of an individual. In addition, lets not leave out complex carbohydrates.
Carbohydrates are what fuel the body and without adequate carbohydrates, the body will not
sustain itself through the intense workouts needed to build lean muscle. The best form of
these complex carbohydrates are whole grains, dark leafy greens and starchy vegetables.
Maintaining Body Weight and Muscle Mass
Generally, maintaining body weight is the easiest of the three stages (weight loss, weight
gain and maintaining your current weight). However, reaching the desired body weight does
not amount to much if a person loses all the fat while having no muscle to show for it. This
happens a lot with people who work in the modeling industry. They spend all their time
starving, never thinking about what should be eaten and this is extraordinarily unhealthy. The
sad truth is that if one does not work on their nutrition and ftness level, they can be thin, but
can actually have more body fat than someone that is overweight and exercises regularly. We
call these people skinny fat. They have a low weight on the scale, but still have a high body
fat percentage compared to their muscle. Proper nutrition along with an exercise routine that
fts the individual will allow you to stay at your weight goal and be healthy at the same time.
Maintaining ideal weight is something that obviously must be customized to each individual. If
we went by the USDA daily recommended caloric intake for the average American, which is
between 2,000 and 2,200 calories, this may not even be close to what the individual needs
to maintain proper nutrition and weight. Once you have learned how to lose weight or add
on lean muscle, you should be able to determine the amount of calories needed to maintain
correct body weight. Eating the nutrient dense foods listed below will make it far easier to
control weight. In addition to the amount of food consumed, the amount of exercise and its
intensity will both be determining factors in maintaining body weight.
Leafy greens
Legumes
Fruits
Chapter 9 - Nutritional Considerations 147
Vegetables
Nuts and Seeds
Whole Grains
And a small quantity of lean meats (optional)
Healthy Foods
If we could sum up what to eat in as few words as possible, the frst would be whole foods.
Whole foods are single ingredient foods. They have not been processed or altered from their
natural state. Whole foods are much easier for the body to break down, digest and extract
nutrients. And remember, the more nutrients you get from the foods you eat, the less you will
need to consume!
Whole foods have been the center or rather the only part of the human diet for as far back as
we have kept records. Several thousand years ago, there were no refrigerators. This forced
the inhabitants of a particular area to eat almost all fresh whole foods. The foods that were
saved, were usually dried and stored for later use.
Fresh foods always do more for the body than older foods. If at all possible, we encourage
shopping at farmers markets and buying local, in-season produce. Farmers markets usually
have food that has not been trucked from across the country, thus making it days and often
weeks fresher than what is found in the supermarket. Buying from a farmers market also
allows a person to eat more of what is in season at the time. When things are grown and
eaten in season it allows the body to regain its balance. Following the cycles of the seasons
essentially returns the bodys biorhythms back to normal. This is just another way to speed up
weight loss goals. The better the body functions, the faster the results!
Base your diet on garden vegetables, especially dark leafy greens, nuts and seeds, lean meats
(if necessary) and large amounts of water. Healthy food is mostly perishable due to the fact
that it has no preservatives and has not been overly processed. The stuff with long shelf life is
usually suspect. Think of it this way: try to remain on the periphery of the store and avoid the
middle. Most fresh meats, fsh, fruits and vegetables are on the outside isles of the store. Try
to plan your meals around what you fnd mostly in these aisles.
Greens and Vegetables
Kale, spinach, potatoes, yams, taro, zucchini, carrot, squash, onion, broccoli, caulifower,
dandelion greens, mustard greens, parsley, beet, beet greens, celery, green/yellow/red bell
peppers, cayenne peppers, corn, cabbage, wild lettuces, radishes, mushrooms, asparagus,
cucumber, eggplant, artichoke, chives, leeks, green beans, turnip greens, etc
Dark green leafy vegetables are, calorie for calorie, perhaps the most concentrated source of
148 Dynamics of Motion - LEVEL I
nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium,
and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They
also provide a variety of phytonutrients including beta-carotene, which protect our cells
from damage. It is recommended that humans consume 5-10 or more servings of fruit and
vegetables a day.
The most commonly found leafy greens in grocery stores are lettuce, kale, swiss chard,
collards, spinach, beat greens, cilantro, dandelion greens and parsley. It is extremely
important to have a variety of these foods in the diet. Eating the same type of greens day in
and day out does not reap the same beneft as changing them up. Eating a wide variety of
greens allows you to beneft from the multitude of different vitamins and minerals found in each
type of green food.
Green leafy vegetables, when eaten raw, are some of the best plant-based sources of amino
acids, the building blocks of protein. Think about it, how do the large vegetarian animals like
the elephant and gorilla get so big? Where do they get all the protein? From the leafy green
vegetation they eat.
Vegetables are also low in sodium so they help reduce water weight stored in the body from a
high salt diet. Sodium is present in virtually all foods that are processed. Sodium can cause
the body to hold water within the interstitial areas of the body. It has been estimated that the
average person is holding up to 5 pounds of additional water caused from a high intake of
sodium. If we eat more vegetables our sodium intake naturally lowers which can quickly shed
unwanted pounds and that bloated look and feel.
Health Benefts of Vegetables:
Helps reduces risk of virtually all known degenerative diseases, including heart
diseases, cancer, diabetes, liver, kidney and gallbladder diseases, etc.
Very low in fat and calories.
Extremely high in vitamins, minerals, phytonutrients, antioxidants, etc.
Less water retention because of low sodium levels.
High in fber.
Helps lower blood pressure.
Helps lower cholesterol.
Tremendous aid to slowing the aging process and protecting against disease.
Fruit
Grape, raspberry, blackberry, mango, honeydew, strawberry, apple, blueberry, lemon, lime,
pear, apricot, orange, cherry, banana, cantaloupe, pineapple, grapefruit, avocado, papaya,
Chapter 9 - Nutritional Considerations 149
peach, prune, etc
Fruits are one of the healthiest and natural foods in existence. There are thousands of different
fruits available to eat, each one containing a plethora of benefcial nutrients. Fruit contains a
large number of naturally occurring vitamins, minerals and plant phytochemicals that beneft
health.
Some people worry about the sugar content of fruit, and if you are a diabetic, that is an
important consideration. But, remember that fruit is packed with fber which means the sugars
get digested slowly. That means the blood sugar does not spike as it would with candy, juice
or table sugar. Fiber is also important, because it helps to expel waste products effciently,
helping prevent colon and bowel cancers. Ample fruit consumption also helps fll the stomach
faster, encouraging less high calorie foods to be consumed. People who eat more fruit as
part of a healthy diet are less likely to develop diseases such as diabetes, heart disease,
Alzheimers and cancer. Fruit provides your body with many of the nutrients it needs to fght
infections and repair cells. A diet involving regular amounts of fruit will also provide your body
with antioxidants that help slow the aging process.
Health Benefts of Fruits:
Aids in weight control.
Delivers more energy for exercising.
Helps reduce risk of cardiovascular diseases, cancers and diabetes.
Lowers blood pressure.
Lowers cholesterol.
Slows down the aging process.
Fresh fruit is a wonderful snack and a great way to lower sugar cravings.
Nuts and Seeds
Coconut, almonds, walnuts, sesame, sunfower, pumpkin seeds, brazil nuts, cashew, peanut,
chestnut, etc
Nuts and seeds are high nutrient dense foods and provide healthy fats and protein. Many
people avoid nuts and seeds because they are high in fat. But, many of those fats are actually
essential fatty acids, the good fats that can help prevent heart disease, reduce infammation
and nourish brain tissue. These healthy fats help reduce low-density lipoprotein (LDL, or bad
cholesterol) and may raise high-density lipoprotein (HDL, or good cholesterol). Nuts and
seeds are also typically one of the best sources of vitamin E, an immune enhancing antioxidant
and nerve protector. Nuts are also good sources of protein and fber and contain many other
important vitamins and minerals.
150 Dynamics of Motion - LEVEL I
Defciencies in essential fatty acids, which are found in nuts and seeds can lead to skin
disorders, dry or loss of hair, gallstones, liver problems, varicose veins and susceptibility to
infections, among other problems.
Just remember that nuts and seeds are best consumed in small amounts as they are calorie
dense foods. But, depending on your fat and muscle goals, make sure that you are consuming
some quantity of them everyday.
Health Benefts of Nuts:
High in protein and fber.
High in essential and healthy fats that lower cholesterol.
High in Vitamin E.
Promote healthy, youthful skin and hair.
Support proper thyroid and adrenal function.
Promote healthy blood, nerves and arteries.
Legumes
Peas, lentils, and beans (kidney , white, navy beans, garbanzo, pinto, black) etc
Legumes are a major source of complex carbohydrates, fber, protein and such minerals as
potassium, magnesium and zinc- all necessary for health. In addition, they are low in fat and
high in fber.
The soluble fber in beans helps lower levels of damaging LDL cholesterol in the blood, thus
lowering heart-disease risk. And by slowing down carbohydrate absorption, soluble bean fber
fends off unwanted peaks and valleys in blood glucose levels - especially valuable to people
with diabetes. Beans also provide substantial insoluble fber, which may help lower the risk
of coronary heart disease as well as correct and prevent constipation and other digestive
problems. The number one food on the United States Department of Agricultures list of 20
high-antioxidant sources of common foods is a bean. Of those top 20 foods, beans take up
four spots.
As far as weight loss is concerned, beans have tremendous benefts. Beans have a low
glycemic index which keeps hunger at bay after eating, as the fber creates a sense of fullness.
Some people avoid beans due to the intestinal gas or bloating they may produce. But, if you
gradually increase the amount of beans you eat over several weeks, you can overcome that
concern.
If youre looking to make a vegetarian substitution with beans, keep in mind that 1/4 cup of
cooked beans, peas or lentils is considered equivalent to 1 oz. of meat. The amount of protein
Chapter 9 - Nutritional Considerations 151
in beans is about 15 grams per cup. If you are attempting to lower your cholesterol, beans are
an excellent way to eat less meat without skimping on the protein.
Grains
Whole wheat, millet, barley, rye, oats, quinoa, corn, buckwheat, bulgur, and brown & wild rice
among others.
Eating whole grains provides many health benefts, although we do recommend limiting your
intake if your goal is weight loss. Those looking for weight maintenance or muscle growth may
eat grains in slightly larger quantity. People who eat whole grains as part of a healthy diet
have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for
the health and maintenance of our bodies.
Grains are an important source of many nutrients, including dietary fber, several B vitamins
(thiamin, ribofavin, niacin, and folate), and minerals (iron, magnesium, and selenium). Dietary
fber from whole grains as part of an overall healthy diet helps reduce blood cholesterol levels
and may lower the risk of heart disease. Whole grains are also a good source of dietary fber;
most refned (processed) grains contain little fber. Fiber helps provide a feeling of fullness
with fewer calories. Fiber is important for proper bowel function and helps reduce constipation
and diverticulosis.
Health Benefts of Grains:
High in fber, B vitamins and minerals.
Provides a feeling of fullness with fewer calories.
Helps reduce the risk of stroke and coronary heart disease.
Helps reduce risk of type II diabetes.
Helps reduce blood cholesterol levels and may lower risk of heart disease.
Helps reduce constipation, diverticulosis and other bowel related conditions.
Helps reduce risk of colon rectal cancer.
Promotes healthier blood pressure levels.
Lessens the chance of gum disease and tooth loss.
Lean Meats
Lean meats have some vitamins, minerals and anti-oxidants such as iron, niacin, vitamin B6
and B12, zinc and glutathione as well as protein. Lean meats have the added beneft of being
a complete protein. Fish is also high in essential fatty acids that are very benefcial to health.
If an individual knows very little about nutrition, the right cuts of lean meat can stop a person
from becoming defcient in several important nutrients.
152 Dynamics of Motion - LEVEL I
You may want to cast meat as a bit player in your meal rather than the main character. It is
best not to consume large quantities of any kind of meat at one sitting. Try to choose lean cuts
of fresh meat and to vary they types that you do eat. To get the maximum beneft from eating
lean meat, it is best to skip a day once in a while to allow meat to fully digest before ingesting
another serving.
Be careful how your meat is prepared and be aware of its origin. Many restaurants season
meat with large amounts of salt which will cause a host of problems from high blood pressure
to water retention. Boil, roast or grill your meat with low salt marinades. If at all possible, try to
get organic meats that have not been pumped full of hormones and antibiotics.
You should be aware that meat has several health drawbacks, unlike the other foods
listed above. You should limit your intake of meat and fsh as they can be very high in
cholesterol and saturated fat, while containing absolutely no fber. In addition, meats are
extremely high in protein (too high according to studies), which can lead to many health
problems. Meat also takes much more energy to digest and assimilate than vegetables, so be
aware that your energy levels may be lower on a meat diet.
Wed like to be clear about meat (red meat, white meat and fsh any kind of animal fesh)
We do not eat it at all. The health reasons for this are enormous and overwhelming and there
are many wonderful books out there explaining all the various reasons. We do not have the
space to discuss it here, but we do recommend learning more about this subject if you take
your health and longevity seriously. You can get all your protein, vitamins and minerals and
other nutrients from a completely vegetarian diet and that has been shown over and over to be
the healthiest diet available.
Health Benefts of Lean Meats:
Meat is rich in some vitamins and minerals, especially iron and vitamin B-12.
High in protein.
Fish is high in essential fatty acids.
Unhealthy Foods to Avoid
There are a number of unhealthy foods to avoid. We understand that they may not be
completely eliminated from your diet, but do your best to limit or eliminate them. As you can
imagine, the foods in this section will have low nutrient density and high amounts of calories.
Many of them will be packaged and processed foods high in salt, fat and sugar. Again, use
nutrient and caloric density as your guide if you have any questions.
A short list of unhealthy foods:
Salt, cows milk, cheese, butter, cream, ice cream, caffeine, sodas, alcohol, fried and greasy
foods, partially hydrogenated oils, margarine, candy, potato chips, cookies, coffee, junk food,
Chapter 9 - Nutritional Considerations 153
refned sugar and refned white four (breads, pastas, cereals- replace with whole wheat
pastas, breads, and cereals). These products are extraordinarily destructive to the immune
system and the body.
Although this seems like a short list, refned four, sugar, salt, cheese and processed junk food
comprise most of the food that we typically eat in our diets everyday. They produce a kind of
drug-like effect on the body. It will be diffcult in the beginning to cut down on these foods, but
you will quickly see how much better you feel once you are eating natural whole foods versus
these overly-processed junk foods. Just give it a little time and you will be amazed at how
much better you look and feel.
Helpful Tips
Cutting Back vs. Stopping Cold Turkey
If you cannot do without a particular treat, try cutting back slowly. Exercise harder on the days
you treat yourself. The point is not to stop what you enjoy. If you do that, most likely you will
end up binge eating and sabotage your progress. Keep in mind the paramount idea of this
entire program is to get the most out of life. It becomes a trade off... if you decide you want
something sweet, have some, but make yourself EARN IT. DO NOT FEEL GUILTY!!!
Guilt works against you in several ways. First, when you feel guilty, you actually slow down
your metabolism, causing your body to digest at a slower rate as well as impairing nutrient
assimilation. Second, feeling guilty or worrying puts stress on the body. Stress not only
slows the metabolism down, but can often lead a person to say, What the hell. Ive already
destroyed my progress. I may as well just keep going.
Instead of feeling guilty, make sure you work out harder to make up for your lapse. And just
ask yourself this question before you eat something unhealthy, Is it really worth it? If it is
worth it to you, then go ahead, but then make a promise to make up for it later with more
intense and numerous workouts. This way, you can avoid the guilt, stress and negative self
image you are sure to endure by having a little treat.
Eat Smaller, More Frequent Meals
Current research strongly supports the link between caloric restriction and an increased life
expectancy. We suggest eating smaller meals of whole, natural foods about 4-6 times a day.
Contrary to popular belief, eating 4-6 smaller meals a day actually increases your metabolism.
When you eat large meals with big gaps of time in between, you are telling your body over and
over I dont know when I will be eating again. When this happens, your metabolism slows
down and your body actually begins to store fat as a precautionary measure, in case no food
is available in the foreseeable future. Eating small meals of healthy nutrient dense foods will
speed the bodys metabolic rate, allowing fat to be burned for energy at a more effcient level.
Eating more often will also help you stay full the whole day and help reduce binge eating.
154 Dynamics of Motion - LEVEL I
Nutritional Supplements
VITAFORCE
At this point, we recommend one nutritional supplement for your health, longevity and quality
of life. As people who are extremely into ftness and health, we have spent years trying many
of the leading nutritional supplements on the market, but were always disappointed with all of
them. Eventually, we got fed up with the fact that there was nothing available that adequately
addressed all our nutritional needs using whole foods as the source of the nutrients.
The reason you need a great nutritional supplement is the fact that it is next to impossible to
get all the nutrients you need for the day from your diet alone. And making sure you get all
the nutrients you need for the day will protect you from disease and can dramatically improve
your quality of life and ftness goals. After looking at all the multivitamins and super food
supplements on the market, we were disappointed that NONE of them provided a complete
multivitamin from whole foods. Most use very cheap synthetic ingredients that the body cannot
fully recognize and digest and have been shown to cause signifcant harm to the body. A few
use food source nutrients (vitamins and minerals grown on one type of food), but this is very
different from a wide variety of whole food sources for your nutrients. We have also seen a
number of high quality green food supplements, but NONE of them have suffcient quantities of
vitamins and minerals.
Scott, and his brother Josh, specifcally developed VITAFORCE to combine the best of both
worlds. You get all your vitamins and minerals for the day in a perfect combination of natures
healthiest super foods. You see, if you are not taking VITAFORCE, then you would have to
take both an expensive, high quality green food powder AND a multivitamin/multimineral pill.
But, that extremely expensive combination of supplements would not be anywhere near as
healthy as simply taking VITAFORCE.
Why? While many other green food supplements make a lot of claims, they do NOT have
suffcient nutrient density and diversity to also be your multivitamin (just look at their nutritional
labels). That means you have to take a multivitamin on top of that other green supplement
to ensure you are getting your vitamins and minerals. But, the multivitamins on the market
provide synthetic or isolated nutrients which often contain mega doses that may be harmful. In
fact, numerous recent studies show that taking most multivitamin supplements may be more
unhealthy than not taking one at all. But, if you dont take any kind of multivitamin, then you
will be defcient in many vitamins and minerals that can seriously diminish your health.
So, other green food powders are redundant and incomplete and multivitamins may be
dangerous to your health. Thats where VITAFORCE comes into the picture. With
VITAFORCE, you get all the benefts of the healthiest super foods on earth while also getting
a complete multivitamin/multimineral supplement that provides all your nutrients the safe and
Chapter 9 - Nutritional Considerations 155
effective way nature intended - from whole foods. VITAFORCE truly is the most advanced
and complete nutritional supplement on earth.
VITAFORCE works great in a morning and/or afternoon smoothie. It is a great way to start
the day or use as an afternoon pick me up. Add some fruit and maybe a handful of spinach
and fax seeds for an extremely healthy breakfast thats low in calories and extremely high in
nutrients. Feel free to experiment with different options for a delicious meal or snack. It will
help with weight loss, preparing or recovering from workouts and will cut down on cravings
during the day and night.
Benefts of VITAFORCE:
The only green food powder and tablets that completely replace and improve on your
Multivitamin/ Multimineral pills
24 Certifed Organic and Wildcrafted Ingredients
2 Billion live probiotic cells per serving (at time of manufacture)
The worlds most nutrient dense, Super Foods including: Organic Spirulina and Broken
Cell Wall Chlorella, Organic Wheat Grass Juice, Wildcrafted Calcifed Red Algae and
Organic Icelandic Kelp
High Antioxidant Super Fruits such as Acerola Cherry Extract, Organic Mango, Organic.
Acai, Organic Wild Billberry, Organic Wild Lingonberry, Organic Black Currant (berry
and juice), Organic Aronia Juice, Organic Pomegranate Juice, Organic Wild Blueberry,
Organic Concord Grape Juice, Organic Sour Cherry Juice, Organic Wild Elderberry
Juice, Organic Wild Cranberry Juice, Organic Red Raspberry, Organic Black Raspberry
An assortment of the healthiest certifed vegetables on the planet: Organic Kale, Organic
Collard Greens, Organic Parsley, Organic Beet Juice, Organic Broccoli Sprouts and
Organic Spinach
VITAFORCE is available in powder form which is great in a fruit smoothie pre and/or post
workout. It is also available in tablets for travel and convenience. You can use the following
coupon code to get 10% OFF the cost of VITAFORCE: dynamicsofmotion
Visit the following website and enter the code at checkout to get the discount:
http://www.dynamicsofnature.com.
FAQ about the Vegetarian Diet
What is a vegetarian diet exactly?
A vegetarian diet is distinguished from an omnivorous diet by its content of beans, lentils, fruit,
nuts and greens. These take the place of meat and fsh as the major source of protein. And
156 Dynamics of Motion - LEVEL I
there are so many different kinds of foods you can choose from. Varying the diet and getting
plenty of the above mentioned foods will help to eliminate nutritional defciencies. A properly
planned vegetarian diet can help to reduce the risk of obesity, heart disease, high blood
pressure, osteoporosis and cancer. Since vegetarian diets are lower in saturated fats, they
have been successfully used to reverse the effects of coronary artery disease.
Can vegetarians get complete protein?
A complete protein is one that contains all eight essential amino acids. Animal proteins are
the only ones that alone contain all eight essential amino acids and thus are called complete
proteins. All eight essential amino acids can be found in plants as well but no single plant
contains all eight, thus they are called incomplete proteins. It has been proven that although
the human body cannot store protein, it can store essential amino acids. It was previously
thought that vegetarians had to carefully combine their foods to get a complete protein. This
was a myth that was later debunked. Since the body can store all eight essential amino acids,
eating a varied healthy diet will easily give you the adequate amounts needed to form complete
proteins.
Almost all whole foods contain some protein. For example, potatoes are 11% protein, beans
are an astounding 26% protein, even broccoli has 6 grams of protein in one cup. Good breads
(we prefer sprouted, whole grain breads) have four grams of protein per slice.
Common nutritional defciencies
Vegetarians can commonly be defcient in several vitamins and minerals, including B12, iron,
iodine, and calcium. However, by eating the foods listed above and taking VITAFORCE,
vegetarians are assured that all of the nutrients necessary for proper body function and overall
health and longevity.
Are vegetarian diets always healthy?
Not always. Vegetarian diets can be unhealthy if a person replaces meat with large amounts
of high fat dairy products or processed food. Many junk foods are vegetarian (ice cream,
cookies, potato chips, soda). Try to avoid large amounts of vegetarian meats as they highly
processed and very high in sodium. Over intake of sodium is a high concern for the vegetarian
dieter just as for anyone else. Too much sodium on any diet can lead to high blood pressure
and possible stroke.
Vegan?
We prefer a vegan diet, which means in addition to being vegetarian, you also cut out dairy
(cheese, milk, ice cream, butter, etc). This has been shown to be far more healthy than just a
vegetarian diet that includes dairy. Again, focus on all the amazing foods we have described
in this chapter and you will quickly fnd you dont want or need any of that stuff. A vegetarian
or vegan diet is a healthy diet if knowledge is used to fnd the proper eating patterns. A
vegetarian diet can be a tremendous aid in weight loss and management if done correctly.
Chapter 11 - Conclusion 157
Conclusion
Remember, the frst step is always the most diffcult. Your body is unique and we honor that
by allowing you the fexibility to progress through these exercises and workouts at your own
pace. Try to remember to keep awareness of your body at the forefront of your mind. You are
not competing with anyone. This is a process of self-discovery and transformation. Be patient
with yourself, but consistent. Start thinking of ftness more as play than work and enjoy your
time to take care of your body.
We created this system so that you could incorporate it into your lifestyle and see it through so
you succeed in getting the results you deserve. Everyone has obstacles to overcome in order
to reach their goals, but now you can get back on track whenever you have some spare time
and wherever is convenient for you. The basis of this book is to lose body fat, correct chronic
problems, build strength and fexibility and learn the language of the body. This system has
created a new standard of health and ftness for thousands and thousands of people and we
are excited that you will start seeing the results yourself very shortly.
This program is meant to build a foundation for a high quality of life. The ideas presented
in this book will aid anyone in reaching their goals and improving their lives. It is important
to note that seeking quick results without proper fundamental training and education tends
to form bad habits. These habits become the platform for chronic pain and injury which of
course, can make life miserable. Getting out of pain and moving naturally and safely is a huge
boost to the quality of your life. And of course, by losing weight, getting healthy and improving
the muscle tone of your body, your self confdence will go through the roof. Thats what this
program is about... looking spectacular, feeling great and discovering incredible health.
When you have completed all the workouts in Level I and feel comfortable doing ALL of the
exercises, you will be ready for Level II. Level II will pick up where Level I leaves off. This
Level continues building on the foundations and signifcantly increasing your functional
strength, power, agility, balance and endurance. The challenging advancements in this Level
ensure you are progressing correctly for the best results. Level I is necessary and will get you
well on the road to changing your body and your health. Level II will help you go the rest of the
way. But, dont worry, even at Level III, you can always tailor the exercises and workouts to
you.
And dont forget, if you ever have any questions, just ask us the experts on our forum:
The Dynamics of Motion Forum
Become a part of our community and share your experience. We wish you the best of luck on
158 Dynamics of Motion - LEVEL I
your health and ftness journey!
Oh yeah, and do NOT forget to take some pictures of yourself right now. Put on a
bathing suit and take a few pictures. Fat loss can be a funny thing... the best way to see it is
through pictures of yourself before and after. And hey, if you send us your before and after
pictures, we will give you your choice of ANY book at Dynamics of Motion for FREE. Its
our way of saying thank you for inspiring others.
In the meantime, enjoy your workouts in the best of health!
Index 159
Index
C
Core Exercises 43
Abductor Squeezes 53
Adductor Squeezes 52
Ankle Squeezes 52
Bridges 45
Cat and Dog 55
Clams 46
Frog Pull Over 54
Plank 49
Kneeling Plank 49
Plank 49
Psoas Raises 51
Reverse Bench Press 53
Side Plank 50
Side Plank 50
Side Plank Kneeling 50
Superman 47-48
Progression #1 47
Progression #2 47
Progression #3 47
Progression #4 48
Progression #5 48
Superman 48
E
Exercises 56
Abductor Raises 75, 102
Bench Dips 95
Biceps Curls 96
Hammer Curls 97
Calf Circles 74
Calf Extensions 73
Calf Raises 7172
Chest Press 81
Donkey Kicks 75, 101
Face Pulls 85
Lat Pull Downs 84
Lunges 66-67
Lunges 67
Split Squat 66
Walking Lunges 68
Push Ups 76-80
Push Up 80
Pushup - Bench 78
160 Dynamics of Motion - LEVEL I
Push Up - Kneeling 79
Push Up - Kneeling Bench 77
Push Up - Standing Wall 76
Romanian Dead Lifts 69
One Leg Balance Romanian Dead Lifts 70
Rotator Cuff Extensions 88
Rows 82
Rows - Bent Over 83
Shoulder Press 86
Shoulder Raises: Lateral and 45 Degree 87
Squat 58-61
Chair Sit 60
Squat 61
Swiss Ball Squat 58
Swiss Ball Squat Curl to Press 59
Wall Sit 60
Step Ups 62-65
Step Ups 62
Step Ups to Balance 63
Step Ups to Balance - Curl and Press OR Lateral or 45 Degree Raises 65
Step Ups to Curl and Press 64
Step Ups to Lateral OR 45 Degree Raises 65
Tabata Training 97
Chest Press 100
Donkey Kicks 101
Jumping Jacks 101
Jumping Jacks / Punches Split 104
Jumping Jacks / Rows Split 104
Laying Down Bicycle 102
Mountain Climbers 103
Punches 98
Punches - Upper Cut 99
Row / Chest Press Split 104
Rows 100
Squat Hold - Curls 103
Squat Hold - Rows 103
Squat Hold - Triceps Pull Downs 103
Squat / Punch Split 104
Squat / Upper Cut Punch Split 104
Triceps Push Ups 90-92
Triceps Push Up - Bench 92
Triceps Push Up - Full 94
Triceps Push Up - Kneeling 93
Triceps Push Up - Kneeling Bench 91
Triceps Push Up - Standing 90
Tricpes Kickbacks 89
F
Foam Rolling 28
Calves 34
Gluteus Medius 33
Index 161
Hip Flexors 32
IT Band 32
Lats 31
Shoulders 31
Upper Back 31
S
Stretching 35
Dynamic Stretching
Calves 38
Hamstrings 39-40
Piriformis 37
Upper Back 41-42
Static Stretching
Calves 112
Hamstrings 110111
Hips 108
Lats and Shoulders 113
Piriformis 109
Upper Back 113