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Table of Contents

Table of Contents ..................................................................................................... 2

Download Instructions .............................................................................................. 5

Lifestyle Review & Nutrition Review ......................................................................... 7

Turbulence Training Workouts................................................................................ 13

Exercise Descriptions ............................................................................................. 37 Bodyweight Squat............................................................................................. 37 Prisoner Squat .................................................................................................. 37 Ball Squat ......................................................................................................... 38 Sumo Squat ...................................................................................................... 38 Y-Squat............................................................................................................. 39 T-Squat............................................................................................................. 39 Overhead Band Squat ...................................................................................... 40 Siff Squat .......................................................................................................... 40 Siff Squat Toe Raise......................................................................................... 40 Prisoner Siff Squat............................................................................................ 40 Stability Ball Leg Curl........................................................................................ 41 1-Leg Stability Ball Leg Curl ............................................................................. 41 Lying Hip Extension .......................................................................................... 42 Stability Ball Hip Extension ............................................................................... 42 Lying 1-Leg Hip Extension................................................................................ 43 1-Leg Hip Bridge Lock ...................................................................................... 43 Forward Lunge.................................................................................................. 44 Reverse Lunge ................................................................................................. 44 Diagonal Lunge................................................................................................. 45 Multi-Direction Lunge........................................................................................ 45 Walking Lunge.................................................................................................. 45 Prisoner Forward Lunge ................................................................................... 46 Single Leg Reaching Lunge.............................................................................. 46 Siff Lunge ......................................................................................................... 47 Rotate Lunge .................................................................................................... 47 Elbow to Instep Lunge ...................................................................................... 48 Knee to Chest ................................................................................................... 48 Inchworm .......................................................................................................... 49 Gate Swing ....................................................................................................... 49 Step-out ............................................................................................................ 50 Cross Crawl ...................................................................................................... 50 Jumping Jacks .................................................................................................. 51



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Turbulence Training - 6-Month Bodyweight Training

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Burpees ............................................................................................................ 51 Step-Up ............................................................................................................ 52 Prisoner Step-up............................................................................................... 52 X-Over Step-up................................................................................................. 52 Split Squat ........................................................................................................ 53 Belza Split Squat .............................................................................................. 53 Split Squat with Front Foot Elevated................................................................. 54 Split Squat with Back Foot Elevated ................................................................. 54 Bulgarian Split Squat ........................................................................................ 55 Waiter’s Bow..................................................................................................... 55 1-Leg RDL ........................................................................................................ 56 GHR.................................................................................................................. 56 1-Leg Squat ...................................................................................................... 57 Pistol ................................................................................................................. 57 1-Leg Squat on Bench ...................................................................................... 58 1-Leg Deadlift ................................................................................................... 58 Plank................................................................................................................. 59 Kneeling Plank.................................................................................................. 59 Side Plank ........................................................................................................ 60 Kneeling Side Plank.......................................................................................... 60 Plank on 1-Leg.................................................................................................. 61 Plank Rotate ..................................................................................................... 61 Side Plank Leg Lift............................................................................................ 61 Ab Curl.............................................................................................................. 62 Bicycle Crunch.................................................................................................. 62 Stability Ball Jackknife ...................................................................................... 63 Jackknife Rotate ............................................................................................... 63 1-Leg Jackknife................................................................................................. 63 Mountain Climbers............................................................................................ 64 Spiderman Climb .............................................................................................. 64 Plank on Ball..................................................................................................... 65 Ball Plank-Rollout ............................................................................................. 65 Reaching Crunch .............................................................................................. 66 Bird Dog............................................................................................................ 66 Chop (Use Medicine Ball if available) ............................................................... 67 Stability Ball Rollout .......................................................................................... 67 Stability Ball Ab Curl-up .................................................................................... 68 Back Extension on Ball ..................................................................................... 68 Ab Wheel .......................................................................................................... 69 Knee-up ............................................................................................................ 69 Pike................................................................................................................... 70 Stick-up............................................................................................................. 70



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Band Pulls ........................................................................................................ 71 Assisted Chin-up............................................................................................... 71 Assisted Pull-up ................................................................................................ 71 Chin-ups ........................................................................................................... 72 Towel Chin........................................................................................................ 72 Inverted Rows................................................................................................... 73 Inverted Row Beginner ..................................................................................... 73 Inverted Row – Feet on Ball ............................................................................. 74 Towel Row........................................................................................................ 74 Inverted Row – 1-Arm....................................................................................... 74 Pushups (and Kneeling Pushups)..................................................................... 75 Incline Pushups ................................................................................................ 76 1-Leg Pushup ................................................................................................... 76 Feet on Ball Pushup ......................................................................................... 76 Close-grip Pushups .......................................................................................... 77 Elevated Pushups............................................................................................. 77 Decline Push-up ............................................................................................... 78 Spiderman Push-up .......................................................................................... 78 Shoulder Press PU ........................................................................................... 79 Push-Up with Hands on Ball ............................................................................. 79 Push-up with Hands on Bench & Feet on Ball .................................................. 80 Push-up with Hands on Ball & Feet on Bench .................................................. 80 Dips .................................................................................................................. 81 Offset Pushups ................................................................................................. 81 Psoas Stretch ................................................................................................... 82 Hamstring Stretch ............................................................................................. 82 Glute Stretch..................................................................................................... 83 Quadriceps Stretch ........................................................................................... 83 Chest Stretch .................................................................................................... 84 Shoulder Stretch ............................................................................................... 84

This information in the Turbulence Training report is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. Craig Ballantyne, CSCS, M.Sc., President, CB Athletic Consulting, Inc.





Download Instructions

Turbulence Training Deluxe Edition Thank you for ordering the Turbulence Training Deluxe Edition package. Please make a note: Your credit card will show a one-time charge from our secure 3rd party credit card processor, "clickbank/keynetics", (not from "Turbulence Training"). Your e-books and bonus reports are included in one zip file and you can download the entire e-books and bonus package all at once by clicking the download link at the bottom of this page Please download immediately. You cannot bookmark this page and you cannot return to this page after your download link expires. This web page will expire 1 day after your purchase. If you need to download the books later (for example, if you ordered at work, and you need to download and save the book when you get home), you can do so within 24 hours by using the unique download link that has been sent to you by email. The e-books were designed to be downloaded once and saved on your hard drive, it was NOT designed for you to log onto the website every time you want to read it. The e-books are fully printable, and after you download and save this on your computer, I also recommend you make a backup copy of your e-books by saving it on a CD. The e-books you have purchased are copyrighted. You cannot give away, share, reprint, auction or sell copies of the e-books (these are copyright violations). You are entitled to one copy of the e-books for your own personal use (however, if you ever lose your e-books - as in a computer crash - we will be happy to replace it for you). Your IP address has been recorded, and by downloading the Turbulence Training Deluxe Edition e-book package, you are agreeing to these terms of use. Thank you again for ordering. I look forward to, hopefully, hearing your Turbulence Training transformation success story very soon! Sincerely, Craig Ballantyne, CSCS, MS Author, Turbulence Training



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Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Turbulence Training. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use Turbulence Training, please return the Report for a full refund. Copyright © 2004-2006 CB Athletic Consulting, Inc.





Lifestyle Review & Nutrition Review

Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. 1. Do you schedule a yearly physical exam with your physician? You must have a

full physical examination if you are sedentary or if you have high cholesterol, high blood pressure, diabetes, if you are overweight, or if you are over 30 years old. There are no exceptions. If you meet any of the above requirements, schedule an examination.

2. Have you been given your physician’s approval to begin a lifestyle program?

You must have your physician’s approval to begin an exercise program. It is essential that you have your physician’s clearance and encouragement prior to starting this manual.

3. Do you have any injuries or medical conditions that would prevent you from

performing any type of exercise? Don’t rush in to exercise. Talk to your doctor. Your doctor understands your health and physical capacity better than you.

4. Discuss the results of this lifestyle review with your physician before you begin

an exercise program. Create a partnership with your doctor. Make your doctor part of your fat loss and health-building team. With good communication and professional instruction, you chances of success will be much greater.

5. Social support can be the #1 factor for success in fitness programs. While

the support can come from your spouse, brother or sister, child, mom or dad, friend, neighbor, or co-worker, it’s a proven fact that individuals have a greater chance of sticking to an exercise program when they have to be accountable someone like a personal trainer or lifestyle coach. Don’t try and do this on your own. Social support is important in your quest for better health, fitness and fat loss.

6. Nutrition is the second most important factor for success in fat loss

programs. Do you keep a nutrition log? If not, start doing so! Record your nutrition for free on www.fitday.com. Record every aspect of your nutrition for

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at least one week. Most people have no idea how many calories they are eating each day.

7. Exercise is the third most important factor. Arrange to have a Fitness

Assessment with a certified personal trainer or certified strength and conditioning specialist (CSCS). This will help identify your physical limitations and exercise capacity. It will also help the trainer individualize the program for your training needs.

8. What is your current activity level? Log everything you do for at least one week

to get an idea of your daily energy expenditure (calories burned each day).



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Turbulence Training Nutrition Plan

• Eat 1.0 gram of protein per pound of body weight. • Eat 30% of Calories from fat. • Eat the remainder of Calories will come from low-glycemic carbohydrates. Eat

double the amount of fruits and vegetables you are currently eating. • Eat high-fiber and low-sugar whole foods such as lean protein (lean beef,

chicken, fish, and whey protein), vegetables (broccoli, peppers, and greens), fruit (oranges, apples, strawberries, & blueberries), nuts (almonds, cashews, and walnuts), and whole grains (oatmeal and multi-grain bread). Eat organic as much as possible.

• Eat 6-8 small meals per day & at least 1 serving of green vegetables at each meal.

• Eat most carbohydrates early in the day, and most fat later in the day. Eat a balanced amount of protein at all meals.

• A small increase in healthy fats should not affect your fat gain and can improve health. Use only healthy fat sources and the fats contained in lean proteins. Don’t consume any un-necessary fats. Consume at least 6g of fish oil per day.

• Replace low-glycemic carbohydrates with almonds and other nuts (i.e. walnuts) whenever possible.

• Drink at least 4 cups of Green Tea per day. 2200 Calorie Schedule Fat Protein Carbohydrate 30% 1g/pound 250 grams = 660 Cal. = 800 Cal. = 740 Cal. = 73g = 200 g = 185g Meal Fat (g) Protein (g) CHO (g) Breakfast 15 40 40 Morn. Snk. 10 25 20 Lunch 15 30 40 Aftn. Snk. 10 30 20 Post-wkout 5 30 35 Dinner 15 40 30 Total = ~73g = 200 g = 175g



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Good Food Choice Bad Food Choice Whole, natural foods Processed foods (containing added sugar, trans-fats,

etc.)

almonds Fiber-rich snacks, such as Processed foods (containing added sugar, trans-fats, etc.)

Nuts/Almonds Chips, cookies, treats, brownies, donuts, pretzels, etc. Fruit Soda, juice, candy, etc. Vegetables French fries; Any deep-fried side dish or appetizer Extra serving of vegetables Extra serving of starchy carbohydrates Lean protein Fatty cuts of meat; fried meats; high-sodium lunch meats Low-fat dairy High-fat, high-sugar dairy; milkshakes, ice cream, etc. Green Tea Coffee, soft drinks, sweetened beverages Water, Sparkling Water Coffee, soft drinks, sweetened beverages Unsweetened Iced Tea Coffee, soft drinks, sweetened beverages Raw Vegetables Bread with butter Lean Stir-fry; Steamed Chinese/Asian food (battered) vegetables and meat Grilled; baked; broiled meat Battered; Deep fried meat Oatmeal Donuts, croissants; pastries; high-sugar cereals Yogurt (low-sugar) Ice cream; Yogurt with sugar added Natural, sugar-free products Sweetened products (i.e. sweetened pasta (unsweetened pasta sauce) sauce)



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CB’s Personal Turbulence Training Nutrition Plan If you avoid the Western Lifestyle eating habits that tempt you on a daily basis, and live according to the Turbulence Training Lifestyle, you can lose fat and gain muscle. I’m going to tell you the best way to eat for fat loss and muscle gain on a 2200 calorie per day diet. You might say that you can’t eat like this, but the truth is even if you start making only one change per day you will start to see improvements. Make this a goal that you will start today: to choose one healthier food option per day that will get you one step closer to your lean body. Here are the guidelines.

• 8 meals per day • Remove all sugar from diet. • Have at least 1g of protein per pound of bodyweight (to a maximum of

250g per day) • Have 3 servings of fruit per day (sticking to high-fiber fruits such as

apples or grapefruit and high-antioxidant fruits such as berries) • Drink at least 4 cups of Green Tea • Have a protein-only shake as your first post-workout meal. • Have carbohydrates and protein in the second post-workout meal. • Follow Dr. John Berardi’s 90% rule - if you eat according to the guidelines

90% of the time, you can cheat 10% of the time and still make incredible body changes.

This is the exact meal plan & training plan I follow to get ultra-lean. I’d probably only need 3 weeks before I would be ripped - this approach is super fast and effective. Plus, I’m already very lean because I avoid the Western Lifestyle and live the Turbulence Training Lifestyle everyday.

CB’s Personal Turbulence Training Nutrition Plan

Meal 1: 3 Omega-3 eggs 1oz cheese 2 cups broccoli 6g fish oil 2 cups Green Tea Meal 2: 1 cup plain yogurt Chocolate protein powder to taste ¼ cup blueberries 1 apple



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1 cup Green Tea Meal 3: 1 chicken breast 2 cups mixed green salad + ¼ cup strawberries 1 cup raw vegetables 1 cup asparagus 2 cups Green Tea Meal 4: Protein shake (20g) 1 oz almonds 1 grapefruit Meal 5: Protein shake (20g) 1 oz almonds 1 cup Green Tea Turbulence Training Workout 3-4x’s per week (with 3 interval sessions per week) Always take 1 full day of rest per week Meal 6: Protein shake (30g) Meal 7: 6oz salmon 1 potato or 1 yam 1 cup asparagus 2 cups mixed green salad + ¼ cup strawberries 1 cup raw vegetables Meal 8: 1 cup plain yogurt Chocolate protein powder to taste 1oz walnuts That is my ultimate eating plan to help me lose fat while using my TT workouts. Craig Ballantyne, CSCS, M.Sc. Men's Fitness Training Adviser President, CB Athletic Consulting, Inc.





Turbulence Training Workouts

Bodyweight Turbulence Training Guidelines – Prep Phase Disclaimer: See your physician before starting any exercise or nutrition program. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. • Sedentary individuals must do the Prep Phase workouts before moving to Phase

1. • Workout 3 days per week. Do Workout A, rest a day, then Workout B, then rest

a day, and then Workout C and then rest two days. Then repeat. • Perform each Turbulence Training workout for 4 weeks and then move on. • You can do interval training/cardio 3 times per week, performed either after the

bodyweight workout or on non-bodyweight workout days. • Complete each circuit 1-3 times depending on your fitness and energy levels. • Rest as little as possible between exercises, moving immediately to the next

exercise in the circuit if possible. • Rest 1 minute at the end of the circuit before repeating the circuit. • The number of repetitions per exercise is listed in brackets and refers to the total

number of reps per set. For example, if it says Reverse Lunges (24), that means 12 reps per side.

• Where it says (Max-1), that means you will do almost as many reps as you can, stopping 1 rep short of complete failure.

• If you can’t do a full pushup or plank, use the Kneeling versions. • Perform each exercise according to the lifting tempo listed beside the exercise.

For example, a 2-0-1 tempo means: 2 seconds lowering, no pause, and 1 second lifting. Or for example in the ab curl-up, a 1-5-1 tempo refers to a 5 seconds hold at the top part of the exercise.

• Finish each workout with stretching for the tight muscle groups only – the muscle groups that will be the tightest from these workouts and from daily activities are the chest, hip flexors, and hamstrings.

• A warm-up is built into workouts, but you can do more warm-up activities if desired.

• See the exercise photo & description section for details on all exercises.



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Bodyweight Turbulence Training Preparation Phase Muscle Activation & Movement Introduction

Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

Workout A 2-Leg Hip Extension (12) 2-0-1 Kneeling Plank (30 seconds) Kneeling Pushup (10) 2-0-1 Stick-up (8) 2-0-2 2-Leg Ball Curl (12) 2-0-1 Kneeling Side Plank (10 seconds) 2-Leg Ball Hip Extension (10) 2-0-1 Ball Squat (12) 3-0-1 Band Pull (12) 2-0-2

Workout B Bodyweight Squat (8) 3-0-1 Band Pull (10) 2-1-2 (Kneeling) Pushup (Max-1) 3-1-1 Plank (20 to 45 seconds) 1-Leg Hip Bridge Lock (16) 2-0-1 Side Plank (10 seconds) Wall Squat Hold (30-60 seconds) Ab Curl-up (10) 1-5-1 Bird Dog (10) 1-5-1 Stick-up (10) 2-1-2

Workout C T-Squat (10) 2-0-1 Jumping Jacks (30) 1-0-1 Step-up (10) 3-0-1 Kneeling Elevated Push-up (10) 2-0-1 Band Pull (15) 2-0-1 Split Squat (16) 2-1-1 Spiderman Climb (20) 1-1-1 Ab Curl-up (5) 1-8-1 Bicycle Crunch (20) 2-0-2 Plank (45 to 60 seconds)



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Turbulence Training Interval Training Guidelines – Prep Phase • It is recommended that the stationary cycle be used for interval training because

it allows for an easy transition between work and recovery. • Finish each interval workout with stretching for the tight muscle groups only. • You can do interval training/cardio 3 times per week, performed either after the

bodyweight workout or on non-bodyweight workout days. Interval Workout A • Warm-up for 5 minutes. • Perform an interval by exercising for 3 minutes at a harder than normal cardio

pace (at a subjective 7/10 level of intensity). • (Imagine regular cardio being a 6/10 intensity level). • Follow that with “active rest” for 2 minutes by exercising at a slow pace (at a

subjective 3/10 level of intensity). • Repeat for 6 intervals. • Finish with 5 minutes of a cool-down at a 4/10 level of intensity. Interval Workout B • Warm-up for 5 minutes. • Work for 90 seconds at a hard pace (at a subjective 8/10 level of intensity). • Follow that with “active rest” for 120 seconds by exercising at a slow pace (at a

subjective 3/10 level of intensity). • Repeat for 6 intervals. • Finish with 5 minutes of a cool-down at a 4/10 level of intensity. Moderate Cardio • Warm-up for 5 minutes. • Exercise continuously for 20-minutes at a moderate pace. • Push yourself to go slightly faster and farther in each successive workout. • Cool-down for 5 minutes.



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Bodyweight Turbulence Training Guidelines – Phase 1 • Sedentary individuals must do the Prep Phase workouts before moving to Phase

1. • Workout 3 days per week. You will do Workout A, rest a day, then Workout B,

rest a day, and then Workout C and then rest two days. Then repeat. • Perform each Turbulence Training workout for 4 weeks and then move on. • You can do interval training/cardio 3 times per week, performed either after the





• If you can’t do the full version of an exercise, use the beginner versions. – You can also try doing as many of the advanced exercise as possible,

and complete the remaining repetitions with the beginner exercise. • To increase the challenge of the workout, add 5 reps per exercise each week. • Perform each exercise according to the lifting tempo listed beside the exercise.

For example, a 2-0-1 tempo means: 2 seconds lowering, no pause, and 1 second lifting. Or for example in the Bird Dog, a 1-5-1 tempo refers to a 5 seconds hold at the top part of the exercise.






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Bodyweight Turbulence Training Phase 1 Increase Strength & Work capacity


Workout A Prisoner Squat (20) 2-1-1 Jumping Jacks (40) 1-0-1 Plank (45 to 60 seconds) 2-Leg Ball Curl (15) 2-0-1 (Incline) Pushup (12) 2-0-1 Side Plank (20 seconds per side) Sumo Squat (15) 2-0-1 Beginner Inverted Row (8) 2-0-1 Pushups for 60 seconds (2-1-1)

Workout B Step-up (24) 2-0-1 Siff Squat (20) 2-0-1 Offset Pushup (12) 2-0-1 Band Pull (12) 2-1-1 Split Squat with Front Foot Elevated (20) 2-1-1

Plank on Ball (30 seconds) Reverse Lunge (20) 2-1-1 Assisted Chin-up (8) 3-0-1 Stability Ball Rollout (10) 2-0-1 Stick-up (8) 2-1-1 Bird Dog (10) 1-5-1

Workout C Y-Squat (10) 2-0-1 Close-grip Pushup (8) 2-0-1 Cross Crawl (20) 1-0-1 2-Leg Ball Hip Extension (12) 2-0-1 Back Extension on Ball (10) 2-0-1 Reaching Crunch (20) 2-0-1 Mountain Climber (30) 1-1-1 Wall Squat Hold (60-120 seconds) Beginner Inverted Row (12) 2-0-1 Elevated Pushup (16) 2-0-1



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Turbulence Training Interval Training Guidelines – Phase 1 • It is recommended that the stationary cycle be used for interval training because


bodyweight workout or on non-bodyweight workout days. Interval Workout A • Warm-up for 5 minutes. • Perform an interval by exercising for 2 minutes at a harder than normal cardio

pace (at a subjective 8/10 level of intensity). • Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a

subjective 3/10 level of intensity). • Repeat for 6 intervals. • Finish with 5 minutes of a cool-down at a 4/10 level of intensity. Interval Workout B • Warm-up for 5 minutes. • Work for 60 seconds at a hard pace (at a subjective 8.5/10 level of intensity). • Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a

subjective 3/10 level of intensity). • Repeat for 6 intervals. • Finish with 5 minutes of a cool-down at a 4/10 level of intensity. High-Intensity Cardio • Warm-up for 5 minutes. • Exercise continuously for 20-minutes at a moderately hard pace that you can

sustain for the entire 20 minutes. • Cool-down for 5 minutes.



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Bodyweight Turbulence Training Guidelines – Phase 2 • Workout 3 days per week. You will do Workout A, rest a day, then Workout B,








For example, a 2-0-1 tempo means: 2 seconds lowering, no pause, and 1 second lifting.






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Bodyweight Turbulence Training Phase 2 Circuit Training Conditioning


Workout A Y-Squat (15) 2-0-1 2-Leg Ball Curl (12) 2-0-1 Prisoner Lunge (24) 2-1-1 Off-set Pushup (16) 2-0-1 T-Squat (15) 2-1-1 Diagonal Lunge (20) 2-1-1 Spiderman Climb (24) 1-0-1 (Beginner) Inverted Row (10) 2-0-1 Elevated Pushup (16) 2-0-1 Bicycle Crunch (40) 2-0-1

Workout B Overhead Band Squat (12) 2-1-1 Jumping Jacks (30) 1-0-1 X-over Step-up (20) 2-0-1 Plank (45 seconds) Side Plank (30 seconds) Pushup (30) 1-0-1 Siff Squat (20) 2-0-1 Stability Ball Jackknife (12) 2-1-1 Mountain Climber (30) 1-0-1 (Assisted) Chin-up (8) 3-0-1

Workout C Cross Crawl (20) 1-0-1 Multi-Directional Lunge (18) 2-1-1 Inverted Row (10) 2-0-1 Split Squat with Back Foot Elevated

(24) 2-1-1

Feet on Ball Pushup (15) 2-1-1 1-Leg Deadlift (20) 2-1-1 Chop (20) 1-0-1 Reaching Crunch (30) 1-0-1 (Assisted) Pull-up (8) 2-0-1 Elevated Pushup (20) 2-0-1



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bodyweight workout or on non-bodyweight workout days. Interval Workout A • Warm-up for 5 minutes. • Perform an interval by exercising for 45 seconds at a hard pace (at a subjective

8.5/10 level of intensity). • Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a



sustain for the entire 20 minutes. • Push yourself to go slightly faster and farther each successive workout. • Cool-down for 5 minutes.



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bodyweight workout or on non-bodyweight workout days. • Each pair of exercises constitutes a “Superset”. In each Superset, do one set of

the first exercise followed immediately by the next (A1 & A2) and then repeat. • Rest 1 minute after completing the exercises in the Superset (i.e. after A1 & A2). • Perform up to 3 rounds of each Superset before moving to the next Superset. • The number of repetitions per exercise is listed in brackets and refers to the total











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Turbulence Training Bodyweight Phase 3 Advanced Bodyweight Strength Training


Workout A A1) Prisoner Squat (15) 2-0-1 A2) Feet on Ball Pushup (12) 2-0-1 B1) Bulgarian Split Squat (24) 2-1-1 B2) Chin-up (Max-1) 3-0-1 C1) 1-leg Ball Curl (20) 2-0-1 C2) Spiderman Pushup (12) 2-1-1 D1) Walking Lunge (24) 2-1-1 D2) Side Plank Leg Lift (10) 2-0-1 E1) Rotate Lunge (16) 2-1-1 E2) Ball Jackknife (15) 2-1-1

Workout B A1) Overhead Band Squat (15) 2-0-1 A2) Close-grip Pushup (12) 2-0-1 B1) 1-Leg Squat on Bench (16) 3-0-1 B2) Inverted Row (15) 2-0-1 C1) 1-Leg Deadlift (24) 2-0-1 C2) Shoulder Press Pushup (12) 2-1-1 D1) Knee-up (10) 2-1-2 D2) Hands on Ball Pushup (12) 2-0-1 E1) Spiderman Climb (30) 1-1-1 E2) Bicycle Crunch (60) 1-0-1

Workout C A1) Cross Crawl (30) 1-0-1 A2) Decline Pushup (10) 2-0-1 B1) Pull-up (Max-1) 2-0-1 B2) Split Squat with Front Foot Elevated (30) 2-0-1

C1) Hands on Bench, Feet on Ball Pushup (15) 2-0-1

C2) Siff Lunge (24) 2-0-1 D1) Stability Ball Crunch (15) 3-0-1 D2) Side Plank (40 seconds) E1) Block Pushup (15) 2-0-1 E2) Ball 1-Leg Jackknife (20) 1-0-1



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bodyweight workout or on non-bodyweight workout days. Interval Workout A • Warm-up for 5 minutes. • Perform an interval by exercising for 30 seconds at a hard pace (at a subjective

9/10 level of intensity). • Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a



sustain for the entire 15 minutes. • Push yourself to go slightly faster and farther in each successive workout. • Cool-down for 5 minutes.



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bodyweight workout or on non-bodyweight workout days. • If there are more than 2 exercises per Letter (i.e. A = warm-up circuits & E =

conditioning circuits), complete these as a circuit (1-3 times depending on your fitness and energy levels).

• Rest as little as possible between circuit exercises, moving immediately to the next exercise if possible.

• Rest 1 minute at the end of the circuit before repeating the circuit. • Each pair of exercises constitutes a “Superset”. In each Superset, do one set of





and complete the remaining repetitions with the beginner exercise. • Perform each exercise according to the lifting tempo listed beside the exercise.







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Turbulence Training Bodyweight Phase 4 Advanced Lower Body Strength & Upper Body Circuit Conditioning


Workout A A1) Overhead Squat (15) 2-0-1 A2) Rotate Lunge (16) 2-0-1 A3) Inchworm (6) 2-1-1 A4) Elbow-to-Instep Lunge (10) 2-2-1 A5) Decline Pushup (12) 2-0-1 B1) 1-Leg Squat (12) 3-1-1 B2) Towel Inverted Row (8) 2-0-1 C1) Glute-Ham Raise (12) 2-0-1 C2) Shoulder Press Pushup (15) 2-0-1 D1) Reaching Lunge (20) 2-0-1 D2) Offset Pushup (24) 2-0-1 D3) Mountain Climber (50) 1-0-1 D4) 1-Leg Jackknife (20) 2-0-1 D5) Reaching Crunch (30) 1-0-1

Workout B A1) T-Squat (20) 2-0-1 A2) Cross Crawl (30) 1-0-1 A3) Close-grip Pushup (12) 2-0-1 A4) Forward Lunge Hold (20) 2-2-1 B1) 1-Leg Deadlift (24) 2-1-1 B2) Pull-up (Max-2) 2-0-1 C1) Bulgarian Split Squat with Front Foot Elevated (24) 2-1-1

C2) 1-Leg Ball Curl (24) 2-0-1 D1) Walking Lunge (24) 2-0-1 D2) Hands on Ball Pushup (15) 2-0-1 E1) 1-Leg RDL (20) 2-0-1 E2) 1-Leg Pushup (24) 2-0-1 E3) Spiderman Climb (30) 1-0-1 E4) Ab Wheel (8) 2-0-1 E5) Plank one 1-Leg (30 seconds) E6) Back Extension on Ball (10) 2-0-1



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Turbulence Training Bodyweight Phase 4 Advanced Lower Body Strength & Upper Body Circuit Conditioning

Workout C Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3

A1) Y-Squat (20) 2-0-1 A2) Elevated Pushup (24) 2-0-1 B1) Diagonal Lunge (20) 2-1-1 B2) Side Step-out (16) 1-0-1 C1) 1-Leg Bench Squat (20) 3-0-1 C2) Chin-up (Max-1) 4-0-1 D1) Waiters Bow (15) 3-0-1 D2) Spiderman Pushup (20) 2-0-1 E1) Prisoner Siff Squat (25) 1-0-1 E2) Siff Lunge (16) 2-0-1 E3) 1-Leg Ball Curl (8) 1-0-1 E4) Ball Rollout (12) 3-0-1 E5) Pushup (Max-1) 1-0-1 E6) Side Plank (30 seconds)

Turbulence Training Interval Training Guidelines – Phase 4 Interval Workout A • Warm-up for 5 minutes. • Perform an interval by exercising for 2 minutes at a hard pace (at a subjective



subjective 3/10 level of intensity). • Repeat for 6 intervals. • Finish with 5 minutes of a cool-down at a 4/10 level of intensity. High-Intensity Cardio • Warm-up for 5 minutes.



28



• Exercise continuously for 20-minutes at a moderately hard pace that you can sustain for the entire 20 minutes.

• Push yourself to go slightly faster and farther in each successive workout. • Cool-down for 5 minutes.



29





bodyweight workout or on non-bodyweight workout days. • If there are more than 2 exercises per Letter (i.e. A = warm-up circuits & E =



• Rest 1 minute at the end of the circuit before repeating the circuit. • Each pair of exercises constitutes a “Superset”. In each Superset, do one set of



• Where it says (Max-1), that means you will do almost as many reps as you can, stopping 1 rep short of complete failure. (Max = going to failure).









30



Turbulence Training Bodyweight Phase 5 Advanced Upper Body Strength & Lower Body Circuit Conditioning


Workout A A1) Overhead Band Squat (15) 2-0-1 A2) Feet on Ball Pushup (12) 2-0-1 B1) Chin-up (Max-1) 2-0-1 B2) Hands on Bench, Feet on Ball Pushup (Max-1) 2-0-1

C1) Dips (15) 3-0-1 C2) 1-Leg Deadlift (24) 2-0-1 D1) Inverted Row – feet on ball (12) 2-0-1

D2) Spiderman Pushup (16) 2-0-1 E1) T-Squat (15) 2-0-1 E2) Side Plank Leg Lift (12) 1-0-1 E3) Split Squat with Front Foot Elevated (24) 2-0-1

E4) Spiderman Climb (24) 1-0-1 E5) Bicycle Crunch (60) 1-0-1 E6) Plank on Ball (30 seconds)

Workout B A1) Prisoner Squat (10) 2-0-1 A2) Prisoner Lunge Hold (16) 2-2-1 A3) Inverted Row (10) 2-0-1 B1) Pull-up (Max-1) 2-0-1 B2) Elbow-to-Instep Lunge (16) 2-1-1 C1) Hands on Ball, Feet on Bench Pushup (15) 2-0-1

C2) 1-Leg RDL (20) 2-0-1 D1) Shoulder Press Pushup (15) 2-0-1 D2) Glute-Ham Raise (12) 2-0-1 E1) Jumping Jacks (60) 1-0-1 E2) Chop (24) 1-0-1 E3) Ball Plank Rollout (8) 1-0-1 E4) Reaching Crunch (25) 1-0-1 E5) Ab Wheel (10) 2-0-1 E6) 1-Leg Ball Curl (16) 1-0-1 E7) Chin-up (6) 2-0-1



31



Turbulence Training Bodyweight Phase 5 Advanced Upper Body Strength & Lower Body Circuit Conditioning

Workout C

A1) Y-Squat (10) 2-0-1 A2) Cross Crawl (24) 1-0-1 A3) Block Pushup (12) 2-0-1 B1) Towel Row (Max) 2-0-1 B2) Rotate Lunge (16) 2-1-1 C1) Chin-up (Max) 2-0-1 C2) Dips (Max) 2-0-1 D1) Spiderman Pushup (20) 2-0-1 D2) Stability Ball Rotation (20) 2-0-1 E1) Prisoner Siff Squat (25) 1-0-1 E2) X-over Step-up (20) 3-0-1 E3) Multi-Direction Lunge (24) 2-1-1 E4) Ball Rollout (15) 2-0-1 E5) Bicycle Crunch (80) 1-0-1 E6) Side Plank (30 seconds)

Turbulence Training Interval Training Guidelines – Phase 5

Interval Workout A • Warm-up for 5 minutes. • Perform an interval by exercising for 45 seconds at a hard pace (at a subjective

8.5/10 level of intensity). • Follow that with “active rest” for 90 seconds by exercising at a slow pace (at a


subjective 3/10 level of intensity). • Repeat for 6 intervals. • Finish with 5 minutes of a cool-down at a 4/10 level of intensity. High-Intensity Cardio • Warm-up for 5 minutes.



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• Exercise continuously for 20-minutes at a moderately hard pace that you can sustain for the entire 20 minutes.

• Push yourself to go slightly faster and farther each successive workout. • Cool-down for 5 minutes.



33





bodyweight workout or on non-bodyweight workout days. • Each pair of exercises constitutes a “Superset”. In each Superset, do one set of

the first exercise followed immediately by the next (A1 & A2) and then repeat. • Rest 1 minute after completing the exercises in the Superset (i.e. after A1 & A2). • If there are more than 2 exercises per Letter (i.e. A = warm-up circuits & E =



• Rest 1 minute at the end of the circuit before repeating the circuit. • The number of repetitions per exercise is listed in brackets and refers to the total


• Where it says (Max-1), that means you will do almost as many reps as you can, stopping 1 rep short of complete failure. (Max = going to failure).









34



Turbulence Training Bodyweight Phase 6 Advanced Strength Exercises & Total Body Circuit Conditioning


Workout A A1) Overhead Band Squat (12) 2-0-1 A2) Pushup (15) 2-0-1 A3) Prisoner Reverse Lunge (20) 2-0-1 B1) Pistol (Max) 2-0-1 B2) Towel Chin-up (Max) 2-0-1 C1) Feet on Bench, Hands on Ball

Pushup (15) 2-0-1

C2) Glute-Ham Raise (15) 2-0-1 D1) Inverted Row Pause (Max) 1-5-1 D2) Pushup Pause (Same as D1) 1-5-

1

E1) Siff Squat Toe Raise (30) 2-0-1 E2) Spiderman Pushup (24) 2-0-1 E3) Siff Lunge (16) 2-0-1 E4) Block Pushup (20) 2-0-1 E5) Ab Wheel (12) 3-0-1

Workout B A1) Cross Crawl (24) 1-0-1 A2) Multi-Direction Lunge (24) 2-1-1 A3) Inverted Row (10) 2-0-1 B1) Bulgarian Split Squat with Front

Foot Elevated (15) 2-1-1

B2) Pike (Max) 2-0-1 C1) Dips (Max) 2-0-1 C2) 1-Leg Deadlift (30) 2-0-1 D1) 1-Arm Inverted Row (Max) 2-0-1 D2) Close-grip Pushup (Max) 2-2-1 E1) Jumping Jacks (60) 1-0-1 E2) Reaching Lunge (24) 2-0-1 E3) Mountain Climber (30) 1-0-1 E4) Sumo Squat (15) 2-0-1 E5) Spiderman Climb (20) 1-0-1 E6) Bicycle Crunch (60) 1-0-1



35



Turbulence Training Bodyweight Phase 6 Advanced Strength Exercises & Total Body Circuit Conditioning

Workout C

A1) Y-Squat (20) 2-0-1 A2) Prisoner Lunge (16) 2-2-1 A3) Shoulder Press Pushup (15) 2-0-1 B1) Pull-up (Max) 2-0-1 B2) Glute-Ham Raise (20) 2-0-1 C1) Pushup (Max) 1-0-1 C2) 1-Leg Squat on Bench (20) 3-0-1 D1) Split Squat with Back Foot

Elevated (24) 2-1-1

D2) Towel Inverted Row (Max) 2-0-1 E1) Dips (15) 2-0-1 E2) Walking Lunge (24) 2-0-1 E3) Waiters Bow (12) 2-0-1 E4) Bulgarian Split Squat (24) 2-1-1 E5) Offset Pushup (24) 2-1-1 E6) Burpees (20) 1-0-1

Turbulence Training Interval Training Guidelines – Phase 6 Interval Workout A • Warm-up for 5 minutes. • Perform an interval by exercising for 30 seconds at a hard pace (at a subjective



subjective 3/10 level of intensity). • Repeat for 6 intervals. • Finish with 5 minutes of a cool-down at a 4/10 level of intensity.



36



High-Intensity Cardio • Warm-up for 5 minutes. • Exercise continuously for 15-minutes at a moderately hard pace that you can

sustain for the entire 15 minutes. • Push yourself to go slightly faster and farther in each successive workout. • Cool-down for 5 minutes.



37 http://www.turbulencetraining.com http://www.WorkoutManuals.com

Exercise Descriptions

Disclaimer: You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all exercises. Bodyweight Squat • Stand with your feet just greater than shoulder-width apart. • With your abs braced and glutes squeezed, start the movement at the hip joint

and push your hips backward and “sit back into a chair”. • Make your hips go back as far as possible and keep your knees in a straight

line. • Keep your low back tensed in a neutral position. Don’t let your lower back round. • Push with your glutes, hamstrings, and quadriceps to return to the start position.

Prisoner Squat • Stand with your feet just greater than shoulder-width apart. • Clasp your hands behind your head. Keep your elbows back and shoulder

blades pulled together to work the upper back. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Don’t let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position. • Do NOT round your lower back. I am not letting my back round in the photo.

http://www.turbulencetraining.com


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Exercise Descriptions Ball Squat • Stand with your feet just greater than shoulder-width apart. • Place a Stability Ball in between your back and the wall. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. Squat as deep as possible, but keep your low back tensed in a neutral position.

• Don’t let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position.

Sumo Squat • Stand with your feet 6-inches greater than shoulder-width apart. • With your abs braced and glutes squeezed, start the movement at the hip joint

and push your hips backward and “sit back into a chair”. • Make your hips go back as far as possible and keep your knees out. • Keep your low back tensed in a neutral position. Don’t let your lower back round. • Push with your glutes, hamstrings, and quadriceps to return to the start position.



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Exercise Descriptions Y-Squat • Hold your hands over your head in a “Y” formation at all times. • Keep your upper back and shoulders tensed throughout the exercise. • Stand with your feet just greater than shoulder-width apart. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Don’t let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position.

T-Squat • Hold your hands out to your sides in a “T” formation at all times. • Keep your upper back and shoulders tensed throughout the exercise. • Stand with your feet just greater than shoulder-width apart. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Don’t let your lower back become rounded. • Push with your glutes, hamstrings, and quadriceps to return to the start position.



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Exercise Descriptions Overhead Band Squat • Same as the Y-Squat, but hold a band in your hands.

Siff Squat • Stand on the balls of your feet, with your feet just greater than shoulder-width

apart. • Stay on the balls of your feet for the entire exercise. • Start the movement at the hip joint. Push your hips backward and “sit back into a

chair”. Make your hips go back as far as possible. • Squat as deep as possible, but keep your low back tensed in a neutral position. • Don’t let your lower back become rounded. • Push with your glutes, hamstrings, quads, and calves to return to the start

position.

Siff Squat Toe Raise • Same as above, but ahead an extra toe raise at the top. Prisoner Siff Squat • Same as above, but place your hands “prisoner-style” behind your head.



41



Exercise Descriptions Stability Ball Leg Curl • Lie on your back with the soles of your feet on a medium-sized Stability Ball. • Brace your abs, and contract your glutes (butt muscles) as if you were

squeezing something between your cheeks. Bridge your hips up by contracting your glutes.

• Keep your abs braced and contract your hamstrings and slowly curl the ball back towards your hips while keeping your hips bridged.

• Pause and slowly return the ball to the start position while keeping the hips bridged.

1-Leg Stability Ball Leg Curl • Lie on your back with the soles of your feet on a medium-sized Stability Ball. • Brace your abs, and contract your glutes (butt muscles) as if you were


• Keep only one foot on the ball and raise the other one up in the air. • Keep your abs braced and contract your hamstrings and slowly curl the ball back

towards your hips with only one leg while keeping your hips bridged. • Pause and slowly return the ball to the start position while keeping the hips

bridged.



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Exercise Descriptions Lying Hip Extension • Lie on your back with your knees bent and feet flat on the floor. • Brace your abs, and contract your glutes (butt muscles) as if you were

squeezing something between your cheeks. • Bridge your hips up by contracting your glutes. Don’t use your lower back. • Hold your hips elevated for a 1-count. Keep your abs braced and squeeze the

glutes. • Slowly lower your hips down until they are an inch above the ground. Then

repeat.

Stability Ball Hip Extension • Lie on your back with the soles of your feet on a medium-sized Stability Ball. • Brace your abs, and contract your glutes (butt muscles) as if you were


• Slowly lower your hips down until they are an inch above the ground.



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Lying 1-Leg Hip Extension • Lie on your back with your knees bent and feet flat on the floor. • Brace your abs, and contract your left glute (butt muscle) while you take your

right leg, straighten it, lift it off the floor and point it straight ahead. • Using the left leg, bridge your hips up by contracting your glute. • Keep your abs braced. • Slowly lower your hips down until they are an inch above the ground. • Perform all reps for one leg and then switch sides.

1-Leg Hip Bridge Lock • Same as above, but hold the opposite leg locked into a flexed position to

minimize the use of momentum.



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Exercise Descriptions Forward Lunge • Stand with your feet shoulder-width apart. • Step forward with your right leg, taking a slightly larger than normal step. • Keep your left toe on the ground and use it to help keep your balance. The left

knee should also be bent. • Lower your body until your right thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push with your right leg to return to the starting position.

Reverse Lunge • Stand with your feet shoulder-width apart. • Brace your abs, and contract your glutes (butt muscles) as if you were

squeezing something between your cheeks. • Step backward with left leg, resting the toe on the ground. • Squat straight down with the right leg supporting the body weight. Lower yourself

until your right thigh is parallel to the floor. • Return to the start position by pushing with the muscles of the right leg. Focus

on pushing with glutes and hamstrings.



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Exercise Descriptions Diagonal Lunge • Step diagonally at a 45o angle with one leg and lower your body until your thigh

is parallel to the ground. Keep your torso upright. • Return to the top by contracting the quadriceps, groin, and hip extensors of lead

leg.

Multi-Direction Lunge • Perform one forward lunge, followed by a diagonal lunge, and then a reverse

lunge for one leg. • Repeat all reps for one side and then switch. • If it calls for 12 reps per side, then do 4 rotations through the 3 lunges. Walking Lunge • Perform a forward lunge and walk forward with each step, rather than returning

back to the starting position.



46



Exercise Descriptions Prisoner Forward Lunge • Clasp your hands behind your head. Keep your elbows back and shoulder

blades pulled together to work the upper back. • Perform regular forward lunges.

Single Leg Reaching Lunge • Stand with your feet shoulder-width apart in front of a small object that you have

placed 3 feet in front of you. • Now stand on your right leg, balance yourself, and then bend your knee and

reach forward to touch the object with your right hand. • Touch the object and return to the starting position without losing your balance. • Without switching legs, perform the same exercise but use your left hand to

reach forward and touch the cone. • Perform all repetitions on the right leg and then switch. • As you get better, you can place 3 cones in a line (one to the left, one in the

center, and one to the right). This will require greater balance.



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Exercise Descriptions Siff Lunge • Siff exercises are regular exercises performed while standing on the balls of

your feet. • Do a regular forward lunge, staying on the balls of your feet at all times.

Rotate Lunge • Stand with your feet shoulder-width apart. • Brace your abs, and contract your glutes (butt muscles) as if you were

squeezing something between your cheeks. • Step backward and rotate your right leg around so it is facing diagonally back. • At that point, push your hips down and back. Lower yourself until your thigh is

parallel to the floor. • Return to the start position by pushing with the muscles of the lead leg. Focus

on pushing with glutes and hamstrings.



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Exercise Descriptions Elbow to Instep Lunge • Stand with your feet shoulder-width apart and hands behind your head. • Step forward with your lead leg, taking a slightly larger than normal step. • Keep your back toe on the ground and use it to help keep your balance. The

back knee should also be bent. • Lower your body until your lead thigh is parallel to the ground. • Rotate your upper body so the elbow on your lead side comes down and inside

the knee. Don’t round your low back too much, but try to get low. • Don’t overdo it at first, this gives a strong stretch through the groin. • Keep your upper body upright and your lower back flat. • Push with your lead leg to return to the starting position and alternate sides.

Knee to Chest • This is a good warm-up exercise for the glutes. • Stand with your feet shoulder width apart. • Take a step forward and bring your knee up to your chest. • Grasp your hands around the knee and add an extra stretch to the movement. • Alternate sides.



49



Exercise Descriptions Inchworm • This is a powerful stretch for your hamstrings, so go slow, and don’t round your

back. • Start in a modified push-up position, with your hands out in front of your

shoulders. • Keep your legs straight and walk your legs towards your hands. • Go until you get a stretch, but don’t round your lower back. • Once you get a stretch, walk your hands out until you are in a modified pushup.

Gate Swing • This exercise stretches the groin, but don’t overdo it at first. • Stand on the balls of your feet, with feet shoulder width apart. • Drop down gently into the stretched position. • This stretches the groin, so don’t overdo it.



50



Exercise Descriptions Step-out • This exercise stretches and strengthens the groin, so be careful. • Start in a low squat position, then reach your outside leg out conservatively. • Pull yourself out with that outside leg. Repeat all to one side then switch.

Cross Crawl • This is a combination warm-up and ab exercise. • Stand with your feet shoulder width-apart and hands straight overhead. • Slowly bring your opposite knee and elbow together in front of you. • Alternate sides.



51



Exercise Descriptions Jumping Jacks

Burpees • Stand with your feet shoulder-width apart. • Drop down onto your hands and feet, then thrust your feet back so you are in a

push-up position. • Thrust your feet back in and then stand up. • You can add a vertical jump at the end as well.



52



Exercise Descriptions Step-Up • Stand facing a bench. Place one foot on the bench and the other on the floor. • With your abs braced and glutes squeezed, start the movement by pushing

through the bench foot to lift the body up to the standing position. • Lower your body under control. Pause briefly at the bottom and repeat. • Complete all reps for one side before changing legs. • Start on a low step (6-inch) and increase the height of the step (12-in) as you

improve.

Prisoner Step-up • Same as above, but with hands held behind your head, prisoner style. X-Over Step-up • Stand to the side of a bench. • Place the outside foot on the bench and keep the other on the floor. • With your abs braced and glutes squeezed, start the movement by pushing

through the bench foot to lift the body up to the standing position. • Lower your body under control. Pause briefly at the bottom and repeat. • Complete all reps for one side before changing legs. • Start on a low step (6-inch) and increase the height of the step (12-in) as you

improve.



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Exercise Descriptions Split Squat • Step forward with your right leg, taking a slightly larger than normal step. • Press the front of your left foot into the ground and use it to help keep your

balance. The left knee should also be bent. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your right thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position, but don’t step back. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

Belza Split Squat • Same as above, but with a smaller split stance.



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Exercise Descriptions Split Squat with Front Foot Elevated • Stand with your feet shoulder-width apart. • Step forward with your right leg, taking a slightly larger than normal step, and put

it on a 6-inch riser. • Press the front of your left foot into the ground and use it to help keep your

balance. The left knee should also be bent. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your right thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position, but don’t step back. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

Split Squat with Back Foot Elevated • Same as above, but elevated the back leg 4-6 inches.



55



Exercise Descriptions Bulgarian Split Squat • Stand with your feet shoulder-width apart. • Place the instep of one foot on a bench. Step forward with the other foot, taking

a slightly larger than normal step. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Lower your body until your front thigh is parallel to the ground. • Keep your upper body upright and your lower back flat. • Push up to the upright position. Stay in a split-squat stance. • Perform all reps for one leg and then switch.

Waiter’s Bow • This exercise strengthens the glutes and stretches the hamstrings. • Stand with your feet shoulder-width apart and knees slightly bent. • Take one hand to grasp the skin over your lower back under your shirt. • If you ever lose grasp on this skin, that means your back has become too

rounded and you have gone too far. • Keep your lower back arched, and push your hips back as much as you can,

without bending your knees anymore. This will stretch your hamstrings. • Contract your glutes to return to the start.



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Exercise Descriptions 1-Leg RDL • Stand on one leg with a small bend in that knee. The other leg is bent back. • Keep your lower back arched and bend forward by pushing your hips back. • Keep your knee slightly bent, back arched, and try to keep the other leg straight. • Repeat all reps for one side then switch.

GHR • Sorry about the quality of this photo. • Support yourself on your knees on a ball and plant your feet flat against a wall. • Make sure the ball is not on a slippery surface. • Start with your body in a straight line. • Contract your glutes and hamstrings and slowly lower yourself down until your

body is flat over the ball. • Contract your glutes and hamstrings to raise back up…and use your hands if

you need balance or an extra push.



57



Exercise Descriptions 1-Leg Squat • Stand with your feet slightly greater than shoulder-width apart. • Pick one foot off the ground and extend that foot forward. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Extend your arms forward or to the sides to increase your balance. • Start the movement at the hip joint. Push your butt back and “sit back as if you

were sitting on a chair”. Squat slowly and focus on balance. • Squat until your thigh is parallel to the floor, but keep your lower back flat. • Push with your buttocks, hamstrings, and quadriceps to return to the start

position. • Complete all the given repetitions for one leg and then switch.

Pistol • If you are advanced, you may be able to squat all the way to the floor.



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Exercise Descriptions 1-Leg Squat on Bench • Stand on the end of a bench with one foot and let the other hang down. • Push your hip back and squat as low as you can. • Contract your glutes and hamstrings to push back up to the start position.

1-Leg Deadlift • Stand with your feet slightly greater than shoulder-width apart. • Pick one foot off the ground and extend that foot backward. • Contract your glutes, brace your abs and keep your spine in a neutral position. • Let your arms hang at your sides. • Start the movement at the hip joint. Push your butt back and “sit back as if you

were sitting on a chair”. Go slowly and focus on balance. • Go until your thigh is parallel to the floor, but keep your lower back flat. • Push with your buttocks, hamstrings, and quadriceps to return to the start

position. • Complete all the given repetitions for one leg and then switch.



59



Exercise Descriptions Plank • Lie on your stomach on a mat. • Raise your body in a straight line and rest your bodyweight on your elbows and

toes so that your body hovers over the mat. • Keep your back straight and your hips up. Hold (brace) your abs tight. Contract

them as if someone was about to punch you in the stomach, but breath normally.

• Hold this position for the recommended amount of time or 10 seconds if you are doing multiple repetitions.

Kneeling Plank • Perform the plank as above, but do so from a kneeling position to reduce the

amount of bodyweight you have to support.



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Exercise Descriptions Side Plank • Lie on a mat on your right side. • Support your bodyweight with your knees and on your right elbow. • Raise your body in a straight line so that your body hovers over the mat. • Keep your back straight and your hips up. Hold your abs tight. Contract them as

if someone was about to punch you in the stomach, but breath normally. • Hold this position for the recommended amount of time or 8-10 seconds if you

are doing multiple repetitions.

Kneeling Side Plank • Perform the side plank as above, but do so from a side kneeling position to

reduce the amount of bodyweight you have to support.



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Exercise Descriptions Plank on 1-Leg • Same as above, but support yourself on only 1-leg. • Keep your hips straight at all times.

Plank Rotate • This is an advanced exercise, and you must focus on keeping your hips in a

straight line at all times. It is tempting to rotate your hips, but that is bad form. • Start in a side plank position. Hold for the recommended amount of time and

then slowly rotate your entire body into the middle position. Hold, then rotate your body to the other side plank.

Side Plank Leg Lift • In a normal side plank position, raise your leg up to an extended position. • This really works the glute on that leg.



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Exercise Descriptions Ab Curl • Always keep one leg straight. This helps to maintain the neutral spine during the

exercise which keeps spine loads lower than if both legs were bent. • Only curl up to the point where the shoulder blades just come off the floor. The

pivot point is not in the low back, but in the rib cage. • Keep your head in a neutral position and pick a spot on the ceiling. Try to lift

from your shoulders toward the spot on the ceiling, instead of curling down toward your feet. If it seems easy, you are probably doing something incorrectly.

• For additional challenge, hold the “up” position for 5 seconds and say the count out loud. This increases the work on the spine stabilizers by forcing them to aid in breathing as well as spine stability.

Bicycle Crunch • Lie on your back with your knees bent 90 degrees & hands behind your head. • Lift your feet off the ground and bring your knees back towards your chest. • Curl you body off the ground and bring your right elbow to your left knee. • In the process, you should be able to bring your right shoulder blade off the

ground. You don't need to curl up any higher. • Return to the start position. Then repeat the movement for the left side. • Continue to alternate sides for the desired number of reps with each movement

counting as a single repetition.



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Exercise Descriptions Stability Ball Jackknife • Brace your abs. • Put your elbows on the bench and rest your shins on the ball. • With your arms straight and your back flat, your body should form a straight line

from your shoulders to your ankles. • Keeping your back straight (don't round it), roll the ball as close to your chest as

possible by contracting your abs and pulling it forward. • Pause and then return the ball to the starting position by rolling it backward. • Do NOT round your lower back. I am not letting my back round in the photo.

Jackknife Rotate • Same as above, but bring your knees up to one side of your body. • Alternate sides with each rep.

1-Leg Jackknife • Same as the regular Jackknife, but use only 1-leg on the ball. • The other leg does the opposition action (i.e. it goes out when the leg on the ball

comes in).



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Exercise Descriptions Mountain Climbers • Brace your abs. • Start in the top of the push-up position. • Keep your abs braced, pick one foot up off the floor, and slowly bring your knee

up to your chest. • Do not let your hips sag or rotate. • Keep your abs braced and slowly return your leg to the start position. • Alternate sides until you complete all of the required repetitions.

Spiderman Climb • Brace your abs. • Start in the top of the push-up position. • Keep your abs braced, pick one foot up off the floor, and slowly bring your knee

up outside of your shoulder and touch your foot to the ground. • Keep your abs braced and slowly return your leg to the start position. • Alternate sides until you complete all of the required repetitions.



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Exercise Descriptions Plank on Ball • Place your clasped hands on the top of a medium sized ball. • Keep your body in a straight line from shoulders to toes and keep your abs

braced.

Ball Plank-Rollout • Place your clasped hands on the top of a medium sized ball. • Keep your body in a straight line from shoulders to toes and keep your abs

braced. • Brace your abs and slowly roll your hands over the ball while the ball moves

away from your body. • Keep your body in a straight line and go as far as you can with perfect form. • Contract your abs and reverse the motion to return to the start position.



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Exercise Descriptions Reaching Crunch • Lie on your back with your legs in the air at 180 degrees & hands behind your

head. • Curl you body off the ground and bring your hands to your feet. • In the process, you should be able to bring your shoulder blades off the ground.

You don't need to curl up any higher. • Return to the start position. Continue to alternate sides for the desired number of

reps.

Bird Dog • Kneel on a mat and place your hands on the mat under your shoulders. You

should be on “all fours” (like a dog). • Brace your abs. • Raise your right hand and left leg simultaneously while keeping your abs braced. • Point your right arm straight out from your shoulder and your left leg straight out

from your hip. Your pelvis should not rotate (if someone placed a ball in the small of your back, it shouldn’t have fallen off). Your back should be flat like a table.

• Hold for 3-5 seconds and then slowly lower without rotating your pelvis.



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Exercise Descriptions Chop (Use Medicine Ball if available) • Your knees should be slightly bent and your hips slightly pushed back. • Prepare for the exercise by bracing (contracting) your abdominals from top to

bottom. • Without bending at the elbows any further, bring your arms down and across the

body using your abs to initiate the movement. Focus on working your abs and obliques.

• Bring your hands across to your left hip pocket and then slowly return to the start.

• Do NOT round your lower back. I am not letting my back round in the photo. • Perform all reps for one side and then switch.

Stability Ball Rollout • Kneel on a mat and place your clasped hands on the top of a medium sized ball. • Brace your abs and slowly lean forward and roll your hands over the ball while

the ball moves away from your body. • Keep your body in a straight line and go as far as you can with perfect form. • Contract your abs and reverse the motion to return to the upright position.



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Exercise Descriptions Stability Ball Ab Curl-up • Lie on the stability ball with your feet spread slightly greater than shoulder width

apart on the floor (a wider stance equals greater stability and an easier exercise).

• Curl your shoulder blades off the ball as if performing a regular abdominal crunch off the floor. Return to the start position.

Back Extension on Ball • Lie over a ball with your feet placed against the wall. • Contract your glutes and tense your low back, and raise yourself up to the

upright position.



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Exercise Descriptions Ab Wheel • Kneel on a mat with your hands on the ab wheel. • Keep your body in a straight line, brace your abs, and keep your low back

tensed. • Slowly roll out as far as is comfortable. • Keep your abs braced, and contract them maximally to come back up to the

start.

Knee-up • Hang from a chin-up bar. Brace your abs. • Slowly bring your knees to your chest by contracting your abdominals and rolling

your hips backwards. • Slowly return to the start position. • This is a very difficult exercise. Adhere strictly to the recommended tempo.



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Pike • Hang from a chin-up bar. Brace your abs. • Slowly bring your ankles to the bar and then slowly return to the start position. • This is a very difficult exercise.

Stick-up • Stand with your back against a wall. Your feet should be 6 inches away from the

wall and your butt, upper back, and head should all be in contact with the wall at all times in the exercise.

• Stick your hands up overhead. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times.

• Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together. You should feel a strong contraction in the muscles between your shoulder blades as well as the shoulder muscles.

• Again, try to keep everything in contact with the wall. • From the bottom position, try to slowly slide your arms up until they are straight

and in a "stick-em up" position. Again, try to keep everything in contact with the wall.

• Try to improve your range of motion in this exercise each week. • The goal is to improve shoulder mobility and postural control.



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Exercise Descriptions Band Pulls • Hold a resistance tubing band at arms length and shoulder level with your hands

spaced shoulder-width apart. • Pull the band apart and pull your elbows back by using the muscles of your

upper back. Focus on bringing your shoulder blades together. • Keep your hands and elbows at shoulder height.

Assisted Chin-up • Set up a smith rack or bar at head height (or set a chair under a fixed chin-up

bar). • Grasp the bar with an underhand grip, and support some of your bodyweight

with your feet on the floor or chair. • Use your arms as much as you can and use your feet for the rest of the force

needed to do chin-ups.

Assisted Pull-up • Same as above but with an overhand grip.



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Exercise Descriptions Chin-ups • Take underhand grip on the bar with the palms facing you. • Pull your body up until the chest reaches bar level. • Slowly lower yourself but do not let your body swing and do not use momentum

Towel Chin • Loop a towel (or towels) over a chin-up bar. • Grab the towels and try to perform chin-ups hanging from only the towels. • This exercise is very difficult, and demands a lot of grip strength



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Exercise Descriptions Inverted Rows • Set a bar at hip height in the smith machine or squat rack. • Lie underneath the bar and grab it a few inches wider than shoulder-width apart. • Row yourself up the top position with your upper back and lats. • Keep the abs braced and body in a straight line from toes (knees) to shoulders. • Slowly return to the start position.

Inverted Row Beginner • Same as above but keep your knees bent and hips up and abs braced.



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Exercise Descriptions Inverted Row – Feet on Ball • Same as above, but place your heels on a ball. This is more advanced.

Towel Row • Same as the regular row, but grip towels instead. • This is more advanced and works the grip.

Inverted Row – 1-Arm • This is the most advance form of the row. • You must contract your glutes very strongly to maintain the starting position. • As you pull up, drive your non-rowing arm skyward to assist the motion.



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Exercise Descriptions Pushups (and Kneeling Pushups) • Keep the abs braced and body in a straight line from toes (knees) to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart. • Slowly lower yourself down until you are 2 inches off the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times.



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Exercise Descriptions Incline Pushups • This is a beginner push-up because it reduces the amount of weight lifted. • Set the bar up below hip height. Lower it to increase difficulty. • Place your hands on the bar, keep your body in a straight line, and do pushups.

1-Leg Pushup • Normal pushups, but done with only one leg on the ground for support.

Feet on Ball Pushup • Place your feet on the ball, and your hands on the floor, then do regular

pushups. • Keep your hips up so your body is in a straight line.



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Exercise Descriptions Close-grip Pushups • Same as above, but keep your hands shoulder-width apart and keep your

elbows tucked into your sides as you do the pushup.

Elevated Pushups • Keep the abs braced and body in a straight line from knees to shoulders.

• Place the left hand on the floor and the right hand elevated 4-6 inches on an aerobic step. Hands are slightly wider than shoulder width apart (normal push-up width).

• Slowly lower yourself down until you are 2 inches off the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times. • Perform 8 repetitions in this manner and then switch to do 8 repetitions with

the left arm elevated. Keep your abs braced.



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Exercise Descriptions Decline Push-up • Keep the abs braced and body in a straight line from toes (knees) to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart. • Elevate your feet onto stairs or a bench. • Slowly lower yourself down until you are 2 inches off the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times.

Spiderman Push-up • Keep the abs braced and body in a straight line from toes (knees) to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart. • Slowly lower yourself down until you are 2 inches off the ground. • As you lower yourself, slowly bring your right knee up to your right elbow. • Keep your foot off the ground as you do so. • Push through your chest, shoulders and triceps to return to the start position,

and return your leg to the start position. • Alternate sides until you complete all repetitions. • Keep your body in a straight line at all times and try not to rotate at your hips.



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Exercise Descriptions Shoulder Press PU • Put your feet on a bench. • Put your hands on the floor, and bring them as close to the bench as you can. • This allows your upper body to be upright and allows you to work your

shoulders. • Bend your elbows and lower your body to the floor. • Push up with your shoulders, triceps, and chest.

Push-Up with Hands on Ball • Place your hands on a Stability ball and keep your feet on the floor. • Perform regular push-ups. Make sure your grip does not bother your wrist. • Keep your body in a straight line at all times.



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Exercise Descriptions Push-up with Hands on Bench & Feet on Ball • Place your hands on a bench and feet on a ball. Keep your body in a straight

line. • Perform normal pushups. Your abs will have to work harder in this exercise.

Push-up with Hands on Ball & Feet on Bench • Place your feet on a bench and hands on a ball. Keep your body in a straight

line. • Perform normal pushups. Your abs will have to work harder in this exercise. • Perform regular push-ups. Make sure your grip does not bother your wrist.



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Exercise Descriptions Dips • Hold onto the dip bars and keep your body in a straight line with your abs

braced. • Slowly lower your body until there is a 90 degree angle between your upper and

lower arm. • Press back up using chest, triceps and shoulders.

Offset Pushups • Keep your abs braced and body in a straight line from toes to shoulders. • Place the hands on the floor slightly wider than shoulder-width apart, BUT place

one hand in front of shoulder level and the other hand behind shoulder level. • Slowly lower yourself down until you are 1 inch off the ground. • Push through your chest, shoulders and triceps to return to the start position. • Keep your body in a straight line at all times. • Do all reps for one side and then change hand positions and complete all other

reps.



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Static Stretching Psoas Stretch • Kneel on your right knee and place your left foot 1-2 feet ahead of your right

knee. • You should be in a straight line (similar to the bottom position in a lunge). • Slowly lean forward until you feel a moderate stretch in the hip flexor area (the

front side of leg at the hip level). • Hold the stretch for 30 seconds and then switch sides.

Hamstring Stretch • Lie on your back with both legs flat. Slightly bend your right knee. • Now raise your right leg straight up in the air and try to bring it back until it is

perpendicular to the floor. Keep the other leg flat and straight on the ground. • As you raise your leg, you will begin to feel a stretch in the hamstring. • Bring the leg up until a moderate stretch is felt. Support the leg in that position

by holding it up with your hands or a towel looped around your foot. • Hold the stretch for 30 seconds and then switch sides.



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Static Stretching Glute Stretch • Lie on your back with both legs flat. Slightly bend your right knee. • Raise your left leg straight up in the air. • Slowly lower the left leg straight across the body while trying to keep your lower

back pressed into the floor. • Support the leg by looping a towel around your foot. • You should feel the stretch over your hip and in your glute on your left side. • Hold for 30 seconds and then repeat for the other side.

Quadriceps Stretch • Lie on your right side. • Bring your left ankle back to your butt and grasp it with your left hand. • Keep the knee in line with the hip. • The stretch will be in the front of your left leg (thigh). • Hold for 30 seconds and then repeat for the other side.



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Static Stretching Chest Stretch • Stand next to a doorframe. • Raise your elbow up to shoulder height and rotate your arm so that your hand is

up (as if you were in a throwing position with your elbow in line with your shoulder).

• Press your elbow against the doorframe and slowly and gently rotate your upper body away from your elbow.

• You should feel the stretch across the front of your shoulder and chest. • Hold for 30 seconds and then repeat for the other side.

Shoulder Stretch • Raise your arm to shoulder height and bring your arm across the front of your

body. • If using your right arm, your right hand should rest at your left shoulder. • Take your left arm and place it behind your right elbow. Slowly and gently apply

pressure just above your right elbow to feel a stretch in the back of the right shoulder.

• Hold for 30 seconds and then repeat for the other side.



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