rmax bodyweight blueprint for fatloss

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Bodyweight Blueprint For Fat Loss - Program ManualBo

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IntroductionIn December 2008 we released an ebook called Bodyweight Exercise Revolution (BER)—an application of our Coach Scott Sonnonʼs groundbreaking 4x7 method of training periodization applied to the uniquely effective movements of CST bodyweight exercise. Heartfelt emails and glowing testimonials began to pour in, stories of personal transformation, praise for the clarity of the program and how easy it was to follow, and the mails continue to this day.

We listened carefully to those messages from our readers, and we also paid attention to their questions: the things they struggled with, directions which may have been unclear, movements they couldnʼt quite accomplish. We kept what was best about BER and we made our next program even more “plug and play,” incorporating not just a fully illustrated program manual with video clips and exercise breakdowns, but also detailed program guides with a page for every day of the training cycle: a pre-formatted training journal complete with tips, inspirational quotes, charts to fill in your numbers, and space to write your observations and notes. Youʼre reading the first module of that ebook now.

The most popular program from the BER book—the one most people started with and the one they kept coming back to—was the Fat Loss program. In an age when most of us live sedentary lives and pursue sedentary careers, shedding excess pounds is a common concern. Weʼve made that goal the focus of this new program, and weʼve expanded it. Weʼre pleased to present this dedicated 3 month Bodyweight Blueprint for Fat Loss plan.

Each phase of this three part program is designed to transform your body into a more efficient fat burning machine.

In Phase One weʼll seek to build a gas tank of lean muscle, and weʼll start filling it with fuel in the form of metabolic conditioning circuits designed to ramp up your fat burning engine. This first 28-day cycle follows the 4x7 model of periodization, so if youʼre a fan of BER youʼll love this.

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Phase Two is designed to further build—but more importantly to consolidate—lean muscle mass through a hypertrophy phase. What does this mean? In Phase One we began to build the architecture of your gas tank by adding lean muscle mass, and we started to top it up with fuel in the form of metabolic conditioning circuits to fire up your fat burning engine. Phase Two builds on that by shifting the focus to hypertrophy so we can finish putting that structure in place, and we consolidate those gains so we donʼt see any regression. Weʼre taking a break from the 4x7 model during this three week interlude, but weʼll come back to it for the big finish.

Phase Three brings the gains of the prior two stages together and builds to an incredibly intense peak. Youʼve built the basic infrastructure in Phase One and youʼve consolidated that structure (while also making it functional) in Phase Two. Now youʼre fully prepared to work like you never have before. Phase Three shows you how to put your newly built structure through the ringer, firing up your internal fat burning furnace to the intensity of a blowtorch.

Each individual program presented in these e-books includes several levels of sophistication. Whether youʼre a complete beginner or an experienced athlete, you will be able to benefit from these programs by choosing the level of movement difficulty that challenges you. All of the exercises are illustrated with step by step photos, and each program has an accompanying video clip for each circuit so you can see each one in motion.

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“If you couldnʼt care less about the geek talk, simply avert your eyes.”



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How to use this book

For those of you who like to know how and why things work, weʼve included two chapters on the theory behind the program. We believe the design is rather elegant, and we hope you think so too.

If you couldnʼt care less about the geek talk, simply avert your eyes. Skip the first two chapters and go right to Chapter 3—the directions for how to get started with your 3 month plan.

Good luck!

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Chapter OneThe Ghost in the Machine—the Theoretical Underpinnings of this Program

The Training Hierarchy Pyramid (THP) was created by our Coach Scott Sonnon as part of the Circular Strength Training (CST) Head Coach educational curriculum. Mastery of this model requires years of study, and in-depth practical experience with several other theoretical models that interact with it. At Head Coach level it really does become an art form. In this Bodyweight Blueprint for Fat Loss ebook weʼre simply going to introduce you to the THP in order to orient you. This “glimpse beneath the hood” into the working parts will also give you a very clear sense of just how much depth this program involves.

The Training Hierarchy Pyramid is just one of the theoretical models at play in Bodyweight Blueprint for Fat Loss. You can think of it as the “master template” that organizes all the other work. If the CST 3 Ring approach is the micro (the approach which governs each individual workout), and the 4x7 periodization is the medium view (the approach which governs each one-month microcycle), the Training Hierarchy Pyramid is the macro view—it determines how each of the nested one-month micro-cycles coordinate and build upon each other to spiral up to one overarching end goal.

Weʼll look at each of these models in turn. Letʼs start at the top and work our way down.

The Big Picture—the Training Hierarchy Pyramid Model

Any periodization model is a map for navigating the sometimes confusing waters of program design. It guides us to our destination by the most direct route possible, while avoiding the dangerous shoals of inefficiency, distraction, and injury.

Adaptation or progression in your training program happens from general to specific, gross to fine, and simple to complex. Coach Sonnon would add that it also happens from physical to psychic. Heʼs not referring to supernatural powers (sorry!), but rather to the mental and

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emotional component of training: flow state, which preincorporates mental toughness training. We wonʼt be dealing with this level in our current discussion. Suffice it to say that mental toughness training is indeed built into the program design.

Thereʼs no such thing as “general fitness,” the popularity of current “grab-bag” approaches notwithstanding. Youʼre always getting fit “for” something, and so a goal is necessary in order to orient your efforts. When you reach that goal, itʼs time to cycle back to the basics again, but with a new goal in mind and from a higher level of mastery. You canʼt hang out at the peak indefinitely. That only leads to imbalance and eventual injury. But thanks to the THP methodology, you can always be on target for new peaks, and youʼll always feel in peak condition.

When we think of moving from ʻgeneral to specific,ʼ weʼre thinking most often in terms of a skill. Moving from the basic quad press to quad hops to clapping quad hops, for example. Or to use a non-CST exercise, moving from bodyweight squats to box jump squats to lateral box jump squats. In each case youʼre first building work capacity by causing your body to adapt to the simplest version of the movement with volume or duration. You then increase the level of perceived difficulty by increasing the movement sophistication—this is a hallmark of CST training. Itʼs fine to develop large amounts of strength and endurance in the isolated lab of your training, but if you canʼt express that strength or endurance in real-world tasks the hard work youʼre doing canʼt be applied in your day to day life.

But I Only Want to Lose Fat—How Does This Apply to Me?

Thatʼs an excellent question. If youʼre not an athlete and youʼre not training up to master a specific movement set, skill, or athletic endeavour, how does all this progression stuff benefit you?

The answer may startle you—and we hope it startles some of our colleagues, because we believe it applies the THP model in a rather original way.

The Bodyweight Blueprint for Fat Loss program isnʼt focused on building toward a skill set or periodizing toward a specific event as a goal. Rather, the goal weʼre periodizing toward is a

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specific state. Our target activity is “fat loss.” Each phase of this three part program is designed to transform your body into a more efficient fat burning machine.

Youʼre probably wondering how exactly we intend to do that. And weʼll tell you. But first you have to understand the basic stages of the Training Hierarchy Pyramid.

The Training Hierarchy Pyramid Explained

As you can see, the pyramid builds from a broad base to the narrow peak of your goal. Our 3-month program will follow that process as well.

Here are some general definitions to give you a sense of whatʼs involved in each level of the pyramid. Weʼll first describe what each level of the THP is, and then weʼll explain how our 3-month fat loss plan fits into it.

General Physical Preparedness (GPP) is the level at which we seek to develop the particular energy system to be used. Another term for this is Work Capacity. Itʼs here that we build the broad base which will support our efforts toward a specific goal.

Another way to look at GPP is as the ʻenergeticʼ level. We have to identify our purpose—what we want to be fit for—and then select

the target energy system and the simple, general, gross motor needs. Think of this as your ʻgas tank.ʼ We first need to build that gas tank, the structure which will hold the fuel that will feed your fat burning fire.

In our 3-month plan, thatʼs the job of Phase One. Your gas tank—your fat burning ʻstructure,ʼ in other words—is lean muscle mass. That lean muscle tissue will allow you to burn fat at an

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accelerated rate. At this stage, weʼll seek to build a gas tank of lean muscle, and weʼll start filling it with fuel in the form of metabolic conditioning circuits designed to ramp up your engine.

Donʼt worry if you donʼt understand what a metabolic conditioning circuit is. These terms will be explained further on in the theory section. The important thing to understand for now is how weʼll be moving up the THP over the course of 3 months.

Specific Physical Preparedness (SPP) is the level at which we sophisticate our GPP work to develop the range and depth of the skills weʼre preparing. Itʼs also at this level that we train slightly outside the scope of our intended activity to provide a “safety valve” for when movement deviates from the expected. Another term for this is Work Sophistication. This is where we tweak our GPP preparations in the direction of our intended goal.

SPP is normally the realm of “functional fitness.” Force has direction and magnitude. Think of the differences between a bench press and a medicine ball toss against a wall. At the SPP level, weʼre looking to tweak the movements from the GPP level so they more closely match the range and depth of our target skills. This is a little more obvious when thinking in terms of a sport, but in our case weʼre targeting a specific state.

In our 3-month plan, Phase Two is designed to further build—but more importantly to consolidate—lean muscle mass through a hypertrophy phase. What does this mean? In Phase One we began to build the architecture of your gas tank by adding lean muscle mass, and we started to top it up with fuel in the form of metabolic conditioning circuits to fire up your fat burning engine. Phase Two builds on that by shifting the focus to hypertrophy so we can finish putting that structure in place, and we consolidate those gains so we donʼt see any regression. For the purpose of our program, weʼre defining “regression” as the point at which our movement toward the fat burning state deviates from expected ranges. Weʼre building a buffer zone to keep us where we want to be—in that high-performance middle road.

Weʼre increasing the rate of hypertrophy in this phase by using an isometric-based protocol. Because those movements alone would be less sophisticated than what we used in the

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GPP phase, weʼre also applying a specific Prasara yoga flow designed to translate that strength into functional movement ability, while at the same time compensating for the high tension of the isometric work.

Specific Skill Preparedness (SSP) is the level at which we deconstruct the target skill into its elementary motor components, their practice, and the practice of the movements between these components. This is also referred to as Specificity, or the ʻcoordinativeʼ phase. The coordinative phase deals with physical mastery—what dancers call grace, speakers call poise and gymnasts call body flow. If you were targeting a specific skill set or an athletic

competition, you would focus on shaving away inefficiencies while shoring up any remaining small deficiencies.

In our 3-month plan, Phase Three brings the gains of the prior two stages together to build to an incredibly intense peak. Yo u ʼ v e b u i l t t h e b a s i c infrastructure in Phase One and

youʼve consolidated that structure (while also making it functional) in Phase Two. Now youʼre fully prepared to work like you never have before. Phase Three shows you how to put your newly built structure through the ringer, firing up your internal fat burning furnace. By the time you complete Phase Three, your body will be a fat burning machine with the efficiency of a smelter.

A brief note on the Mental and Emotional Preparedness (MEP) level of the pyramid. We wonʼt be singling out MEP as a separate aspect of our 3-month program—rather, mental and emotional training is woven specifically into every circuit that you do. This isnʼt something esoteric, involving guided visualization or hypnosis. It must be built through the gateway of the physical. The mental aspect of MEP deals with building ʻmental toughnessʼ: the

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“By the time you complete Phase Three, your body will be a fat burning machine.”



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toughness to concentrate on completing your target goal regardless of the external and internal noise which attempts to distract you from that goal. The emotional aspect of MEP deals with building ʻemotional controlʼ: the ability to remain focused when every conceivable “hot button” in your personality is pushed to over-arouse you and send you spinning off track. Youʼll encounter each of these demons as you work your way through Bodyweight Blueprint for Fat Loss. Weʼve crafted the program manuals with this in mind. Just “plug and play” and stick to the plan as written—weʼll do the rest.

So there you have it. The Training Hierarchy Pyramid model of periodization. Itʼs the big picture theory that the entire 3-month Fat Loss plan is structured on.

Weʼll now zoom in by one level of magnitude and take a look at how each month will be cycled.

The Middle View—the 4x7 Model

The THP model forms the outline of the program, but it isnʼt the only sport science lens weʼre applying. This 3-month program is made up of three nested one-month microcycles. Phases One and Three follow the 4x7 model of periodization, while Phase Two (the consolidation phase) follows a more traditional “three times per week” plan.

So what is 4x7?

This groundbreaking model was developed by Scott Sonnon, based on his decades of experience in training elite athletes. The 4x7 formula is all about balancing work and recovery in a precise fashion that taps into and harnesses your bodyʼs natural rhythms. Perhaps ʻorchestratingʼ work and recovery might be a better image, because your output and gains really do swell and ebb, coming to a resounding crescendo at the end of the 28-days. Whatever you want to call it, the ʻ4ʼ in 4x7 refers to that balancing. Itʼs the template that dominates your day to day work.

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Four distinct yet integrated programs are cycled seven times to reach the total of 28 days. In addition to the actual “work” days, this allows you to incorporate active recovery to promote rapid adaptation and injury-free progress. Youʼre also incorporating compensatory movements to balance your growth and to remove the parking brake from your output and mobility. This is one of the greatest secrets behind the incredible rate of progress harnessed by the 4x7 method.

Weʼll explain exactly how the 4 days (No Intensity, Low Intensity, Moderate Intensity and High Intensity) work later in the program manual, and weʼll also provide an explanation of the CST Intuitive Training protocol, which youʼll need to master in order to take full advantage of these training cycles. For now, itʼs enough to know that the first and third months of your program will each be governed by this very precise periodization model.

For an in depth explanation of the science behind the 4x7 model, please see either our Bodyweight Exercise Revolution ebook, or Coach Sonnonʼs 4x7: The Magic in the Mundane DVD.

The Micro View—The CST 3 Ring Approach

The tri-ring approach of CST allows you to balance work and recovery within each training session (just as 4x7 applies that balance to the larger microcycle in order to precisely target peak performance). Each of your workouts under our 3-month plan will cycle through: a joint mobility warm up, a “work” phase of intense bodyweight exercise, and a Prasara yoga compensatory cool down. Weʼll take a brief look at each of these phases and explain why theyʼre so important to your fat loss goals.

The joint mobility warm up—a specific application of CSTʼs groundbreaking Intu-Flow program—is designed to prime each of your joints for work by moving them through their full,

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“Four distinct yet integrated programs are cycled seven times.”



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healthy range of motion. This helps to lubricate the joint capsule by flooding it with synovial fluid, which also “feeds” those tissues with nutrition (we need to do this for our health, because the only joint which receives blood flow without movement after puberty is the jaw—ironically the one we move most). This nutritive aspect of Intu-Flow will be of key importance to you not just on your work days, but also on your recovery days. Itʼll help you ship all-important nutrition to where itʼs needed in your body in order to rebuild from exercise, and itʼll also help you ship out the waste products of exercise that accumulate in your joints and muscles. This means youʼll recover from training at an accelerated rate, so youʼre ready to work again sooner. That translates to less time towards your fat loss goal.

The “work” phase applies cutting-edge CST bodyweight exercises that will improve your movement capabilities, strengthen your body in the most functional manner possible, and push you to your limits faster than any other method. It will also be the most fun youʼve ever had “working out.” These arenʼt your grandfatherʼs robotic calisthenics! Think instead of the

grace of an acrobat or a dancer—with the exception that these skills will be accessible to anyone of any entry-level of fitness, thanks to the incrementally sophisticating

nature of CST. Further, youʼll be able to do it in your home or hotel room, with a minimal amount of space, and with no equipment.

The Prasara yoga compensatory cool down is, as the phrase suggests, designed to compensate for the work you just did.

The latest cutting edge research in the field of biotensegrity demonstrates that, rather than being composed of separate muscles whose

actions can be isolated (as prior versions of anatomical theory believed), the body is composed of “chains” of tension along which we sling force. We put tension into the system when we exercise, and we need to release that tension in order to speed our recovery and restore our bodies to the optimum healthy balance. Unless you do this, youʼll be performing as though you were driving with the parking brake on, and this habitual tension will only worsen over time. Our Prasara yoga cool down is specifically designed to target the tension chains we loaded in the work phase of our program.

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This is of course just an overview of the 3 Rings of CST, but it should give you a sense of how and why they fit together into your 3 month fat loss plan. For more in-depth information on each of the 3 Rings, please see the following sources:

Intu-Flow joint mobilityCST bodyweight exercisePrasara yoga

Conclusion

So there you have it. Three nested layers of the most cutting-edge sport science theory, all united beneath the organizing principle of the CST Training Hierarchy Pyramid.

The good news is that we included this outline “for entertainment purposes only”—you donʼt have to understand the theory to make Bodyweight Blueprint for Fat Loss work for you. Thatʼs our job! On the contrary, weʼve made it ridiculously easy for you to simply plug and play.

The next section of the manual will show you how.

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Chapter TwoConcepts and Principles

Before we get to the programs, there are a few concepts and principles you should familiarize yourself with. Weʼll be referring to them at different points throughout the book, and each will come into play at some point in the actual training circuits.

You can read through the entire chapter if youʼre interested in the theory behind the program, or you can simply use this section as a glossary for when you encounter unfamiliar terms in the text of the program chapters. Weʼve organized the entries alphabetically for ease of use.

CST Metcon Principles

“Metcon” stands for “metabolic conditioning,” a form of High Intensity Interval Training which weʼll be applying in many of our fat loss circuits.

Contrary to what mainstream fitness has been saying for decades, steady state aerobic training (such as long slow distance running) is not the most direct route to fat loss. Itʼs true that moderate intensity, steady state exercise uses primarily fat oxidation as fuel, but that isnʼt the total picture.

In a study done to compare the fat burning benefits of traditional “cardio” training and high intensity intervals, two groups were assigned different training regimens. Group A performed the regular moderate intensity cardio regime (ex. jogging or bicycling) for 20 weeks, and Group B performed a high intensity interval training routine for 15 weeks. The results of each group were recorded. Group B lost nine times more fat than Group A—and in 5 weeks less!

Why does Metcon style training burn more fat than moderate intensity “cardio” training? Simply put, after you finish your Metcon training session your metabolism explodes and

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burns a pile of calories. Those calories are being burned because your body must recover from the intense workout you just exposed it to. Contrary to what you might expect, you burn the most fat after your workout—not during your workout.

In addition to these benefits, Metcon training is fast! One of the best things about it is that you no longer have to spend 30 minutes to an hour jogging your life away on a treadmill.

CST Value Hierarchy

Circular Strength Training is unique among fitness systems in offering a complete “health-first” approach. Every system embodies a hierarchy of values—whether they realize it or not. These assumptions are deeply embedded in the way they view exercise, and they are expressed in that systemʼs approach to training.

The CST value hierarchy looks like this:

1) Health2) Mobility3) Function4) Attributes5) Physique

Other systems place Function (attributes like strength, endurance or speed) first, valuing those things over and often at the expense of health. The bodybuilding approach values Physique first, and many people are willing to do anything, including practices like shooting steroids or crash dieting, for the instant reward of a magazine cover body. That may work in the short term, but the short term can be shorter than you think…

By placing other values above health, these systems often undertake practices which damage health and which necessarily short-circuit their own stated goals.

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Everything in CST builds off of and leads back to our “health-first” approach. As a result, CST will get you the Function and Physique that you seek faster, and itʼll keep you there longer—without compromising your health and longevity.

In Bodyweight Blueprint for Fat Loss, we hold improved health as our highest goal. Thatʼs what the program is aiming for. Along the way, weʼll improve your mobility (through our Intu-Flow and Prasara sessions), weʼll improve function (youʼll get better at executing complex movements thanks to CSTʼs approach to movement sophistication), your attributes will skyrocket (youʼll build greater strength, endurance, etc during the “work” phase of the circuits), and of course youʼll add muscle and melt fat, totally altering your physique. But these things are all byproducts which cascade downward through the CST Value Hierarchy as you set out to improve your health.

Increasing Sophistication

Increasing movement sophistication is a hallmark of Circular Strength Training.

Fitness 101 tells us that we cause adaptation in the body by introducing novel demands. This is referred to as the SAID principle—“specific adaptation to imposed demands.” There are a number of ways to elicit this desirable adaptation, but most exercise systems

manipulate the variables of weight, reps, sets, and duration. You can also compress the rest time between sets to increase the rate at which your body recovers from bursts of effort.

CST, while using each of these approaches, is unique in that it focuses on manipulating the variable of movement sophistication. This taxes the body and causes adaptation just like adding weight or sets does. But this

approach doesn't just result in better conditioning or more strength. You get better at assimilating new skills more rapidly. Your body becomes capable of

executing more complex movements with ease. You develop your attributes (strength, endurance, etc) in all dimensions. In other words, you become more capable of

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undertaking any endeavour, whether in sport or life. Your “workout progress” also becomes sustainable and perpetual.

Youʼll see this principle expressed in Bodyweight Blueprint for Fat Loss within each of the individual exercise circuits. Each circuit in the program comes with three levels of movement sophistication, making them completely accessible to beginners while also challenging elite athletes. Simply begin at the level of movement sophistication that causes you to hit the target “effort” numbers for that day, and bump up a level of movement sophistication when your current level gets too easy.

Intuitive Training Protocol

How much is ʻa lotʼ? How tough is ʻtoughʼ? What might be considered a difficult session for a sedentary person would be a walk in the park for an elite athlete, and what an elite athlete considers low intensity might be beyond extreme for the average person. How do you determine “low” or “high” intensity when itʼs all so subjective?

The CST Intuitive Training Protocol allows you to develop the ability to accurately differentiate form, exertion and discomfort, and you can then use this as a determinant factor in progressive resistance. By learning to quantify the subjective you give yourself an immediate sense of where you stand, and you create a clear gauge of your progress.

In order to make this tool work for you, you must first learn how to use it. That takes a bit of diligence in the beginning. By journaling your training and by rating these three variables you will come to a better understanding of your body and you will calibrate your instrument. The skill of rating your performance becomes more finely honed with each use, until eventually you barely have to think about it. But you will have to think about it in the beginning.

These are the three variables you will rate after each training session:

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Rate of Perceived Exertion (RPE): the subjective evaluation of your effort on a scale of 1 to 10, 10 being the hardest youʼve ever worked.

Rate of Perceived Discomfort (RPD): the subjective evaluation of your pain level on a scale of 1 to 10, 10 being the worst pain youʼve ever experienced.

Rate of Perceived Technique (RPT): the subjective evaluation of your mechanical performance on a scale of 1 to 10, with 10 being the best possible form in that exercise.

If your technique is high enough (greater than or equal to 8) and your discomfort is low enough (less than or equal to 3) you can hold even an exertion level of 10 for as long as your stamina, strength and endurance allow.

But your stamina, strength and endurance diminish as you start to hit the wall. As fatigue takes over, your technique begins to deteriorate. Without that technique you no longer have the channel to safely harness the fluid forces of your effort, and discomfort

increases. As discomfort increases, the potential for injury also increases, and so on down the spiral. Your goal is to ride that edge of high output, high quality technique, and to stop when youʼve tipped the balance into deteriorating form. Youʼre playing a game of balancing between your output and whatʼs being lost as ʻleakageʼ to poor technique.

In addition to the potential, even the likelihood, of injury, poor technique is also repeatable. Itʼs a fundamental aspect of the Law of Conditioning: whatever you repeat you are making repeatable, whether you want to or not. The greatest efficiency lies in knowing how to precisely gauge your form so that you stop before you begin to groove poor technique.

As a general guideline, when you can sustain an RPT of equal to or greater than 8, an RPD of less than or equal to 3, and an RPE of equal to or greater than 6 over the course of 3

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sessions, itʼs time to increase a variable: frequency, intensity, speed, density, volume, complexity, etc.

Each of the four days in a 4x7 training cycle includes specific guidelines that you should be aiming for with each of these variables. Weʼve also precisely calculated exactly which variable to change, and by how much, when it comes time to move on. Directions for using 4x7 are clearly outlined in the program manual for the Phase 1 and Phase 3 circuits. All you have to do is rate your performance in terms of the Intuitive Training Protocol and “plug and play” the program. Weʼve taken care of the rest.

Repetition Tempo

Tempo refers to the time it takes to execute different portions of a repetition. A repetition can be broken down into the lowering phase (eccentric), a rest pause (often the point at which youʼre supporting the weight on structure at full lockout), and the overcoming phase (concentric).

Repetition tempo is typically written out like this: 4-0-1-0. Letʼs apply this to a common bodyweight example, the push up. In this example, one rep of the push up takes 4 counts in the lowering phase, no pause in the bottom position, 1 count in the overcoming (pressing) phase and no pause at the top in full lockout before continuing into the lowering phase of the next repetition. A pushup done according to this repetition tempo would take about 5 seconds to perform. If you did ten reps you would be doing a set of approximately 50 seconds.

The problem with repetition tempo is that most people grossly misjudge their counts. We prefer to use the Time Under Tension method (and a stopwatch or timer) to regulate our sessions. See “Time Under Tension” below for further info.

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Supersets and Circuits

Supersets combine two or more exercises with similar motions to maximize the amount of work done in a given period of time. The exercises are performed with no rest period between them.

If youʼve ever trained in a gym, you probably did some variation of bodybuiling-style training—simply because itʼs still the most prevalent approach used in most training facilities. If so, youʼre probably already familiar with push-pull supersets. Push-pull supersets are similar to regular supersets, but the exercises are chosen to work opposing muscle groups. To stay with the bodybuilding example, typical supersets might involve biceps curls and triceps pushdown, shoulder press and lat pulldown, or bench press and wide grip rows. One of the advantages of training in this way is that you can work one “muscle group” while the group you worked before it is recovering, therefore cramming more training into the shortest amount of time.

In Bodyweight Blueprint for Fat Loss weʼll be using supersets in Phase Two.

A circuit is one time through all the prescribed exercises in a program. The time between exercises within a circuit is short, often involving immediate movement to the next exercise until one full circuit has been completed. When youʼve completed one circuit of that group of movements, youʼll rest for the prescribed amount of time and then start at the first exercise again for another circuit.

In Bodyweight Blueprint for Fat Loss, all of the Metcon workouts will involve circuit training.

Time Under Tension

Muscle only knows time. It doesnʼt know repetition number. It doesnʼt know sets. It knows how long and how hard it has to contract. This is typically referred to as “time under tension” (TUT).

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However, in the average gym, personal trainers typically use a generic chart when they design a clientʼs program—a memorized list of generalized goals matched to repetition volume:

Strength: 1-5 repetitionsHypertrophy (growth): 8-12 repetitionsEndurance: 25-50 repetitionsCardio: 100+ repetitions

The problem with specifying general set/rep numbers is that people tend to rush through them in order to “get it over with” and move on to the next exercise. They think the numbers are important, when itʼs actually the quality of work that should take precedence. As a result, they donʼt hit the ideal target range of their goal. TUT removes impatience from the equation, because youʼre using the clock to keep you honest.

This is the breakdown of TUT weʼll be using in Bodyweight Blueprint for Fat Loss:Strength: 1-5 repetitions X 4 seconds = approximately 15 secondsHypertrophy: 8-12 repetitions = approx. 30 secondsEndurance: 25-50 repetitions = approx. 1-2 minutesCardio: 100+ repetitions = approx. 5-35 minutes

Youʼll find it much easier to time yourself than to count reps. And because youʼre allowing the clock to tell you when to begin and end, you can focus 100% of your attention on the actual performance of the movement, pushing yourself sufficiently to cause adaptation to be stimulated.

Thatʼs it for the theory! The next section of the manual will explain exactly what you need to do to get started.

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Chapter Three - Getting Started

Getting started with the training portion of Bodyweight Blueprint for Fat Loss is as simple as following these steps:

Read Chapter Four of this Program Manual.

Pick up the Phase One Implementation Guide and follow it step by step to the end.

Read Chapter Five of this Program Manual.

Pick up the Phase Two Implementation Guide and follow it step by step to the end.

Read Chapter Six of this Program Manual.

Pick up the Phase Three Implementation Guide and follow it step by step to the end.

Thatʼs it!

When youʼve worked through all six of these steps, youʼre finished the program! Congratulations! We hope youʼve created a whole new you.

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Chapter FourPhase 1 - Metabolize

In Phase 1 we focus on stimulating lean muscle growth while burning fat. Many programs claim to do this. What makes Bodyweight Blueprint for Fat Loss so special—beyond the fact that it uses solely bodyweight exercise—is our application of CSTʼs principle of increasing movement sophistication, nestled within Coach Sonnonʼs 4x7 protocol.

If you donʼt understand these terms, take a few minutes to go back to chapters one and two and review the relevant theory. We wonʼt cover the design of 4x7 in this chapter. Weʼll only cover the specific directions for putting it to use in this phase of the program.

Phase One Action Plan

The “work” portion of Phase One is split into a Moderate Intensity day devoted to stimulating muscular development and a High Intensity day devoted to Metabolic Conditioning.

The Moderate Intensity strength session uses what we call a Staggered Set, which strings four bodyweight exercises together with a short rest between each. By the time you return to the first exercise in the next Staggered Set, youʼll be sufficiently rested to perform that exercise again. This allows you to be efficient with your time, and it also causes greater “metabolic stimulation”—in other words, it keeps the fat burning longer and stronger.

The High Intensity sessions are made up of intense circuit exercises done without rest between them. Each exercise has been selected to recruit the greatest amount of full-body effort in order to get the heart, lungs and fat burning machine working at full tilt.

In the final push of Phase One, these strength and conditioning circuits are combined into a single Hybrid circuit that requires you to apply all the attributes you developed in the program so far.

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Why it works

Putting muscle tissue under tension for varying amounts of time causes different specific adaptations. Our goal on the Moderate Intensity day is to target a movement duration of 45-70 seconds, the zone shown to be most effective for muscle growth. In order to hit that target, you should be moving at a Repetition Tempo of 4-1-1-1 (see explanation on page 18/). This tempo is ideal for muscular hypertrophy.

The High Intensity session is designed to deplete muscle fuel and maximize fat burning. Metabolic Conditioning (MetCon) is a blanket term used to describe the approach weʼll be taking. As discussed in the theory section of this manual, MetCon circuits tax our energy producing systems at a high level of intensity. One reason this method is so good at shedding fat is that it depletes the fuel your muscles like to stock up on: glycogen. This kind of training uses up a lot of that fuel and forces your body to turn to fat as a back-up source.

Weʼve organized these MetCon sessions so youʼll also benefit from a hormonal response referred to as EPOC (Excess Post-exercise Oxygen Consumption), which will kick your body into a prolonged fat burning state that can last for up to 3 days after a session. Training at this high level of intensity also tends to blunt appetite—an important component of any fat loss regime.

The Hybrid routine that kicks in during the second half of Phase One forces you to once again adapt to a new training stimulus, which will reinforce all the factors weʼve already discussed. But the true magic here is in how the Hybrid routine augments the sophistication of your movement patterns. By combining elements of the first two sessions into a new, more complex sequence of movements, youʼre developing the timing and coordination that leads to long term health, longevity and continued fat loss.

How To Do The Program

The 4x7 method of periodization takes a 4 day pattern of work and recovery and cycles through it 7 times, for a total of 28 days.

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The 4 day pattern is: No Intensity, Low Intensity, Moderate Intensity, and High Intensity.

You will begin with the No Intensity Day.

No Intensity Day

RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower

Follow along with the Intu-Flow sequence included in the program. (Provide file name…)

Low Intensity Day


Follow along with the Prasara sequence included in the program.

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Moderate Intensity Day


Begin with the Intu-Flow Warm-up session included in the program.

Perform the following Staggered Set for a total of 5 rounds. Each exercise is done for 45 seconds. Between each exercise, rest for the time indicated in the table below. Choose the level of Sophistication that allows you to achieve an RPE of 5-7, RPT of 8+ and RPD of 3-.

Do 5 Rounds of this circuitPush Up - 45 seconds

(Difficulty levels on pg 78-79)Rest* - 60 sec, 45 sec, 30 sec, 20 sec

Hip Bridge (Isometric) - 45 seconds(Difficulty levels on pg 62-63)

Rest* - 60 sec, 45 sec, 30 sec, 20 sec

Side Planks - 45 seconds(Difficulty levels on pg 91-93)

Rest* - 60 sec, 45 sec, 30 sec, 20 sec

1-legged squat - 45 seconds(Difficulty levels on pg 44-47)

Rest* - 60 sec, 45 sec, 30 sec, 20 sec (and return to Push Up for total of 5 rounds)

*Listed per cycle (eg 60 seconds first Moderate day, 45 seconds second Moderate day)

Conclude your workout with the Prasara cool down included in the program.

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High Intensity Day



Perform the following circuit without rest between the exercises. At the end of the circuit, rest for the prescribed time as indicated in the table below. Choose the level of Sophistication that allows you to achieve an RPE of 8-9, RPT of 8+ and RPD of 3-.

Do 5 Rounds of this circuitFrogger x 10 (Difficulty levels on pg 58-60)

Swing Split x 10 (Difficulty levels on pg 100-102)Elevated Scorpion x 10 (Difficulty levels on pg 52-54)

Pillow Twist x 10 (Difficulty levels on pg 75-77)Rest*: 3-5 minutes, 1-3 minutes, 30 seconds, 15 seconds

*Listed per cycle (eg 60 seconds first High day, 45 seconds second High day)


The Hybrid Session - Weeks 5 through 7

This session is to be performed on both the Moderate and High Intensity days beginning at week 5. (In other words, during weeks 5 to 7 you will do this circuit on your Moderate and High days, not the two circuits above.)

The difference between how you approach this Hybrid circuit compared to what youʼve done so far will be in your management of the Rate of Perceived Effort. On the Moderate day you must keep RPE between 5 and 7. On the High day you can hit an RPE of 8-9.


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Each compound exercise should be done for a total of 45 seconds before moving on to the next without rest. Then rest between rounds according to the rest times indicated below. Rest times are listed per circuit (5 through 7).

The following factors can all be used to modify RPE: speed of execution, number of repetitions, rest pauses between exercises.

Do 5 Rounds of this circuitFrogger to stand / jump(Difficulty levels on pg 61)

Swing Split to Table Thrust(Difficulty levels on pg 103-105)

Side Plank to Scorpion(Difficulty levels on pg 94-96)

1-legged Squat to Pillow Twist(Difficulty levels on pg 50-51)

Rest: 1 minute, 30 seconds, 15 seconds


Now Get to Work!

Thatʼs your program for Phase One. Donʼt worry if youʼre feeling a bit confused by the details. Youʼll get the hang of it as soon as you start training.

Weʼve made it very easy for you to get started, and even easier for you to stay in the training groove. Open your Phase One Implementation Guide and follow the step-by-step directions provided there.

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Come back to this Program Manual when youʼve finished Phase One and youʼre ready to move on to Phase Two.

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Chapter Five

Phase 2 - StabilizeWeʼre switching gears in Phase Two. This will give you a nice psychological break, but it also serves a very specific purpose.

As we discussed in Phase One, lean muscle mass is an important factor in our overall fat loss strategy. We want to change your bodyʼs ratio of lean mass to fat mass. This ratio is what indicates better health and what dictates a more pleasing physique.

But donʼt be fooled! Just because weʼre targeting the development of lean mass with these exercises doesnʼt mean youʼll take a break from burning fat in Phase Two. The common belief that you canʼt gain muscle and lose fat at the same time is a myth.

Phase Two Action Plan

“Feel the burn” is your mantra for the next three weeks!

This phase of the program uses static holds, and weʼve arranged those holds into pairs of exercises—Supersets. Each exercise is performed in three different positions. Youʼll do 3 complete Supersets of one pairing of positions before moving on to the next.

On your recovery days youʼll do Intu-Flow Joint Health & Mobility along with a specially designed Prasara Yoga flow. The Prasara flow continues to build the motor sophistication you acquired in Phase One while working towards the coordination youʼll need for Phase Three. Because the exercises and protocols in this phase require a lower level of motor sophistication, the Prasara flow is an essential component of the plan. Donʼt neglect it!

On the seventh day of the week youʼll do only the Intu-Flow program to focus fully on recovery.

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Why it works

Why is Lean Mass So Important?

For years the rote response was that muscle is highly active metabolically and helps us burn more calories during the day. This is only partly true—and not to the extent we once believed. A pound of muscle is now thought to burn an extra 6 calories per hour (as opposed to the 25 or more per hour we once believed). Youʼd have to pack on an awful lot of beef to make much difference.

But thatʼs only part of the equation. Muscle mass provides a number of other important benefits, foremost of which is better management of insulin. Insulin is your “storage” hormone. Its job is to transport fuel into your cells. The higher your ratio of fat to lean tissue, the less sensitive your lean tissue becomes to insulin. Basically, when your body fat percentage creeps too high and insulin comes knocking, your lean mass stops answering the door. If you see a vicious cycle in all of this, youʼre right!

One way to encourage your muscles to start answering the door again is through resistance exercise aimed at growth. Why is it important to improve insulin sensitivity? Well, if your muscles donʼt answer the door, guess who will… Yep, your fat cells are always ready with a warm welcome.

The other advantage of resistance training is that it adds a new stimulus to keep your muscles “metabolically active.” Spending a bit of time trying to make your muscles grow means theyʼre going to be in a constant state of adaptation. That means youʼre burning calories even when youʼre not doing a thing. Itʼs estimated that this increase can be as much as 15% over your normal resting state.

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Is Growth Hormone A Magic Bullet?

Itʼs not magic, but it does play a powerful role in our quest to change your physique and improve your health. Growth hormone acts both to build lean mass and to reduce fat mass. Sounds like a good deal to us!

Weʼll stimulate GH in this phase of the program through the accumulation of lactic acid in your muscles. And weʼll do this through isometric (static) contractions. Hold a static position under enough of a load and youʼll generate an enormous amount of lactic acid—and lactic acid is a potent stimulator of GH.

A 2006 study from Brazil which measured four different repetition protocols determined that what they called Functional Isometrics (essentially what weʼre recreating here) was the most potent metabolic stimulator.

Time Under Tension

You will hold each exercise position from 40 to 60 seconds. As we discovered in Phase One, this puts you smack dab in the middle of the muscle building range of Time Under Tension.

The exercises will be performed in three different static positions. Youʼll do all of the sets with one position before moving on to the next, and youʼll always start with the hardest position. Youʼll understand why after youʼve gone through a workout…

Supersets

Youʼll use something called a Superset to give you sufficient rest to rebuild your strength between sets while still making efficient use of your time. This means two exercises will be paired together into one “block” of work. Youʼll perform a static hold of exercise A in the Superset, and then rest for the prescribed amount of time before moving on to exercise B. Youʼll rest again and repeat this for a total of 3 Supersets per pairing of isometric holds.

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Phase Two of Bodyweight Blueprint for Fat Loss requires you to do a bodyweight strength training session three times per week. The most common approach would be to perform those “work” sessions on Monday, Wednesday and Friday, but you can schedule them in whatever manner is most convenient, as long as you leave one day of recovery between each session.

On three of your recovery days, do the Intu-Flow routine along with the Phase Two Prasara Yoga flow. Take one full recovery day each week where you do nothing but Intu-Flow.

The Strength Session

Complete all sets from one group of static positions before moving on to the next. In other words, do 3 Supersets of Isometric Push Up position 1 and Isometric Horizontal Pull position 1 before moving on to position 2 and then position 3 for those exercises. This gives you a total of 9 times through Superset 1 before moving on to 9 times through Superset 2. Start with the most challenging position for each exercise.

Always begin your workouts with the Intu-Flow Warm-up routine and conclude with the Prasara cool down.

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Superset 1

Complete 3 supersets per position before moving to the next (for a total of 9 supersets)Exercise Week 1 Week 2 Week 3

Isometric Push-up (3 positions)(pg 81)

40 sec 50 sec 60 sec

Rest 40 sec 50 sec 60 sec

Isometric Horizontal Pull* (3 positions)(pg 65)


*Use a swingset or the provided instructions for a DIY pulling apparatus

Superset 2

Complete 3 supersets per position before moving to the next (total of 9 supersets)Exercise Week 1 Week 2 Week 3

Isometric 1-legged Squat (3 positions)(pg 49)


Rest 40 sec 50 sec 60 sec

Isometric Hip Thrust (3 positions)(pg 64)


*Yoga - do the specially designed flow for continued development of motor sophistication (named "prasarasophistication" in your Recovery package)

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Now Get to Work!

Thatʼs your program for Phase Two. Donʼt worry if youʼre feeling a bit confused by the details. Youʼll get the hang of it as soon as you start training.

Weʼve made it very easy for you to get started, and even easier for you to stay in the training groove. Open your Phase Two Implementation Guide and follow the step-by-step directions provided there.

Come back to this Program Manual when youʼve finished Phase Two and youʼre ready to move on to Phase Three.

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Chapter Six Phase 3 - Revitalize

Phase Three Action Plan

Phase Three takes full advantage of the groundwork you built in the prior two cycles. Because the 4x7 Wave incorporates recovery and works with the natural rhythms of your body, youʼll be able to keep your fat furnace blasting at full force for the duration of this final push.

On the Moderate Intensity day youʼll use a potent lactic acid producing formula for strength training alongside a 6 Degrees of Freedom flow. Sandwiched between the two will be a 10-15 minute Intu-Flow Joint Mobility session designed to speed your recovery and give you the energy to complete both work sets.

The High Intensity sessions for this last phase is devoted to a march towards the perfect 10––that being a 10 out of 10 on the Rating of Perceived Effort scale. To get there, youʼll rotate through a series of Metabolic Conditioning circuits designed to take you to the very bottom of your reserves of will and determination.

Youʼll use four distinct arrangements of exercises and protocols, cycling twice through the first three before tackling the ultimate challenge on the 28th Day.

Why does it work?

During Phase Two you learned about the relationship between lactic acid (the burn), Growth Hormone (GH) and fat loss. Weʼll be using that again in our Phase Three Moderate Intensity session, but weʼll add an element of sophistication which provides a much more functional outcome.

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Each exercise in the first section of the Moderate session will begin with a static hold followed immediately by an explosive movement. This pattern dynamically taxes your already depleted muscles––tapping deeper into fat stores––and continues to pump up levels of lactic acid and spur on the production of GH.

This first section of Iso/Dynamic strength training will be followed by 10-15 minutes of Intu-Flow to decompress your joints and prepare you for more work. It will also flush your body and encourage the continued release of fatty acids into your bloodstream. All the hormonal cards are lined up to make this happen, we just want to encourage the process.

Finally, youʼll finish your Moderate session by mopping up all the fuel in those free fatty acids with a 6 Degrees of Freedom bodyweight routine (similar to Coach Sonnonʼs FlowFit® program). This method of using steady state training after an intense lactic acid generating session has been shown to significantly accelerate fat loss.

The High Intensity day is partly based on the muscle confusion principle. Our goal is to keep your body guessing at whatʼs coming next. This places your metabolic machine under constant stimulation and keeps your fat burning furnace stoked even while at rest. At the same time, our program ensures continual, purposeful movement sophistication and progression—because the goal isnʼt just to do more work, but to build better quality movement.

Youʼll use three different Metabolic Conditioning formulas to stimulate slightly different energy systems (refer to Chapter Two - Concepts and Principles for an explanation of metabolic conditioning). Your body can produce energy to drive the muscles in several different ways, and we want to tap into all of them.

The final High Intensity session of the program will be your Ultimate Challenge. All three energy systems will be taxed to the utmost as you cycle through the circuit and manage your own work to rest ratio. Youʼll dig deeply into your reserves of mental toughness to learn just how hard you can work and what youʼre able to accomplish. This will be an invaluable parting lesson and a significant indicator of your future success.

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The 4x7 method of periodization takes a 4 day pattern of work and recovery and cycles through it 7 times, for a total of 28 days.

The 4 day pattern is: No Intensity, Low Intensity, Moderate Intensity, and High Intensity.

You will begin with the No Intensity Day.

No Intensity Day


Follow along with the Intu-Flow sequence included in the program.

Low Intensity Day


Follow along with the Prasara sequence included in the program.

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Moderate Intensity Day


Begin with 3 rounds of this strength training circuit. Select a difficulty level for each exercise that allows you to maintain Intuitive Training ratings of RPE 5-7, RPT 8+ and RPD 3- while meeting the prescribed repetitions and times for static holds.

Iso/Dynamic Pairing 1Wall Squat - Hold 30-60 seconds

(Difficulty levels on pg 112)Jump Squat x 10

(Difficulty levels on pg 66-68)Iso/Dynamic Pairing 2

Static Push Up - Hold 30-60 seconds(Difficulty levels on pg 81)

Quad Hop x 10(Difficulty levels on pg 82-84)

Hip Lift (static hold) - Hold 30-60 seconds per leg (or 60-120 seconds on both)(Difficulty levels on pg 62-63)Spinal Rock Hip Snaps x10(Difficulty levels on pg 97-99)

Next, go smoothly and slowly through this Intu-Flow Intermission. Use the follow along video included with this program.

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Intu-Flow Intermission (refer to video clip)Intu-Flow Intermission (refer to video clip)Intu-Flow Intermission (refer to video clip)

Neck Scapulae Shoulders

Elbows Wrists Thoracic Spine

Pelvis Lumbar Spine Hips

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Finally, do 10-15 continuous minutes of this flow. Short rest pauses are acceptable when needed. Select a difficulty level for each exercise that allows you to maintain Intuitive Training ratings of RPE 5-7, RPT 8+ and RPD 3-

6 Degrees Of Freedom Blowtorch Flow6 Degrees Of Freedom Blowtorch Flow6 Degrees Of Freedom Blowtorch Flow6 Degrees Of Freedom Blowtorch Flow

Degree Of Freedom Level 1 Level 2 Level 3

Heave*(pg 44-49)

Staggered Stance Squat

One-legged Squat Pistol

Pitch(pg 55-56)

V-Bend From Push Up Position

Updog Hip Snap Full Frogger

Surge(pg 56-57)

Forward & Backward Ellipse On Hands &

Knees

Forward & Backward Ellipse From Quad

Position

Forward & Backward Ellipse Through

Downward Facing Dog

Roll(pg 92-93)

Side Plank From Knees

Side Plank Side Plank On Hand

Sway(pg 56-57)

Lateral Ellipse From Hands & Knees

Lateral Ellipse From Quad Position

Lateral Ellipse Through Downward

Facing Dog

Yaw(pg 85-87)

Shin Box Spinal Rock Shin Box Spinal Rock With Hip Thrust

Shin Box Spinal Rock w/ Lower Body Twist

*Be sure to change starting legs with each Round


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High Intensity Day - Major Metcon!



This is the march towards the perfect 10 RPE. On your High Intensity day youʼll cycle through Metabolic Conditioning protocols according to the chart below. Match the protocol to the Session number of that High Intensity day to determine which workout you should do (this is clearly laid out for you in the Phase Three Implementation Guide).

Session / Cycle Protocol

1 3 minute protocol

2 1 minute protocol

3 Tabata

4 3 minute protocol

5 1 minute protocol

6 Tabata

7 Ultimate Challenge

Each of the protocols is covered in the table below. Refer to the Exercise Description section of this manual to determine the appropriate level for each. You should aim for an RPE of 8-10 (ultimately shooting for a 10 on the last session), an RPT of 8+ and an RPD of 3-.

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Protocol Exercises

3 min protocolPerform exercises as quickly as possible and

rest for the remainder of the 3 min round. Rounds start over at the top of every 3

minute block.Total 4-6 Rounds

Quad Squat x 10 (pg 82-84)Leg Swoop x 10/10 (pg 69-71)

Tripod Switch x 10/10 (pg 109-111)Squat Jump x 10 (pg 66-68)

1 min protocolPerform exercises as quickly as possible and

rest for the remainder of the 1 min round. Rounds start every minute on the minute.

Total 15-20 Rounds

3 x Frogger (pg 58-60)3 x Swing Split (pg 100-102)

3 x Shoulder Bridge Threading (pg 88-90)

TabataFor each exercise, do 20 seconds of effort

followed by 10 seconds of rest for a total of 8 rounds (4 minute total). Rest 1 minute and

move on to the next exercise.

Frogger (pg 58-60)Swing Split (pg 100-102)

Table Top / Wheel Switch (pg 106-108)Alternating Lunge Jumps (pg 72-74)

Ultimate ChallengeDo as many rounds of the accompanying circuit as you can in 20 minutes. Manage

your own rest pauses as needed.

20 Quad Squats (pg 82-84)15 Swing Splits (pg 100-102)

10 Froggers to Standing (pg 61)5 Squat Jumps (pg 66-68)


Now Get to Work!

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Thatʼs your program for Phase Three. Donʼt worry if youʼre feeling a bit confused by the details. Youʼll get the hang of it as soon as you start training.

Weʼve made it very easy for you to get started, and even easier for you to stay in the training groove. Simply open your Phase Three Implementation Guide and follow the step-by-step directions provided there.

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Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel line to the direction of the toes. The free shin stays parallel to the ground

Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid-foot of the plated leg. The free leg is cocked to the back.

Drive off the ground through the heel and project the hips up and forward, using an active contraction of the glutes. Exhale as you drive up. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. Keep your free shin parallel to the floor at all times.

Level 1 - Leg In Back

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1-Legged Squat

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Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel like to the direction of the toes. The free leg heel should continue to hover just above the ground.

Begin with weight balanced over left leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid-foot of the plated leg. The free leg is out in front and comfortably bent with the heel slightly raised from the mat.

Drive off the ground through the heel and project the hips up and forward, using an active contraction of the glutes. Exhale as you drive up. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. You can press your free front heel into the ground to assist the movement as needed.

Level 2 - Leg In Front

BodyweightCoach.com

1-Legged Squat

Page 45 of 112



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Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks are in parallel to the direction of the toes.

Begin with weight balanced over left leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid-foot of the plated leg. The free leg is out in front and locked straight.

When you get to the bottom of your functional range of motion (when your low back begins to round), forcefully exhale and drive your hips forward and up as you push through the ground with your heel / mid-foot. Maintain good knee and back alignment as in the lowering portion of the movement. Come to a fully locked out position, glutes clenched, to finish.

Level 3 - Pistol Squat

BodyweightCoach.com

1-Legged Squat

Page 45 of 112



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nAssistance Options

BodyweightCoach.com

1-Legged Squat

Page 47 of 112

While doing 1-Legged Squats with the free leg to the front, a rope or stretch band can be a helpful tool if you are not yet able to perform the movement without assistance, but find the leg to the back version too easy. Attach the rope or band to a solid anchor point at about hip level. When standing, the rope should be taut with the arms extended. As you sink into your squat, take up the slack on the rope or band in order to facilitate the movement.

When performing the 1-Legged Squat with the free leg to the back, you can use a stool, chair or pylo box as assistance. Simply lay your hand on the box as you descend and use it to stabilize yourself and to help press yourself off on the way back up. Use only the minimum amount of pressure to overcome the resistance.



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Begin the movement by driving the hips towards the back wall, then reach back and down with the hips to lower your center of gravity. Reach forward with the hands to counter-balance this movement. Weight should remain between the heel and mid-foot. Keep the spine stretched long. Ensure that the knee tracks in a parallel line to the direction of the toes. The free shin stays parallel to the ground. Use assistance from the back foot as needed.

Begin with weight balanced over right leg (foot can be turned out up to 15°). Stretch the spine long from the crown of the head to the coccyx. Find your balance on the area between the heel and mid-foot of the plated leg. The free leg is cocked to the back with the ball of foot resting on the ground. Put the least pressure possible on the back leg.

Drive off the ground through the heel and project the hips up and forward, using an active contraction of the glutes. Exhale as you drive up. Finish “straight as a soldier” in the top position with the glutes clenched and the hips extended. Keep your free shin parallel to the floor at all times. Again, use back foot as needed, but keep its involvement to a minimum.

BodyweightCoach.com

1-Legged Squat - Staggered Stance

Page 48 of 112



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Second position - Half Squat

Come up about 15° from the thighs parallel position.

First position - Thighs Parallel To Ground

You can use an assist as described earlier. Also, you can use the foot in front or in back positions.

Third position - Three Quarter Squat

Your thighs should be at about a 45° angle to the ground.

BodyweightCoach.com

1-Legged Squat - Isometric (3 positions)

Page 49 of 112



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nLevel 1

BodyweightCoach.com

1-Legged Squat To Pillow Twist

Page 50 of 112

Begin with a 1-legged squat with the free leg to the back. Ensure to keep the spine stretched long. Send the butt back and towards the ground to concentrate the weight on the heel of the planted foot. Bring the arms to the front to counterbalance the movement

When youʼve reached your lowest squat, twist to the left and place your hands on the ground, forming a diamond shape with the index fingers and thumbs. Place the right leg down to the floor on the ball of foot.

Turn your face to the front as you lower yourself to the ground and stretch your left foot out to the right. Make sure you shoulders stay pulled down away from your ears. Exhale as you are compressed by this movement.

Press back up from the ground with your arms as you draw your left foot back in underneath you. Come back into a low squat facing front. Make sure the spine is stretched long and weight is on the heels before pressing back up to standing.



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nLevel 2

BodyweightCoach.com

1-Legged Squat To Pillow Twist

Page 51 of 112

Begin with a pistol squat, free leg extended straight out to the front. The free leg will stay completely extended throughout. Weight should be on heel of planted foot. Keep the spine stretched long and counterbalance with arms.

As you reach your lowest squat, pivot to the left and place the hands on the ground, forming a diamond between index fingers and thumbs. At the same time, let your left leg sweep to the right. Keep the leg locked out.

Turn your head to the front and lower it to the ground as if putting it on a pillow. Make sure your shoulders stay pulled down away from the ears.

Press back up off the ground and swing your free leg back around to the front. Find the heel of the planted foot, exhale and press forcefully to come back to standing.



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Reach your right foot across towards the left and drive it down towards the ground. Keep both hands on the ground but allow the rest of your body to twist as it follows the lead of your right foot driving across and down. Exhale through this effort.

Start with forearms and knees on the floor. Pull your shoulders down away from your ears. Stretch your spine long by pulling in one direction from your head and the other from your tailbone.

Draw your right foot back to the starting position - knees on the ground. Then do another repetition with the same foot until you have completed that side. Repeat the process with the left foot.

Level 1 - From Hands & Knees

BodyweightCoach.com

Elevated Scorpion

Page 52 of 112



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Reach your left foot up and back until you form a straight line from left foot all the way down to your hands.

Start with hands and feet on the floor. Reach your butt towards the sky, forming a straight line from butt to hands and from butt to heels (youʼre in the shape of an upside down V).

Reach your left foot across towards the right and drive it down towards the ground. Keep both hands on the ground but allow the rest of your body to twist as it follows the lead of your left foot driving across and down. Exhale through this effort. Draw your left foot back up until you regain that straight line from foot to hands. Then do another repetition with the same foot until you have completed that side. Repeat the process with the right foot.

Level 2 - Basic

BodyweightCoach.com

Elevated Scorpion

Page 53 of 112



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Reach your left foot across towards the right and drive it down towards the ground. Keep both hands on the ground but allow the rest of your body to twist as it follows the lead of your left foot driving across and down. Exhale through this effort.

Start with hands and feet on the floor. Reach your butt towards the sky, forming a straight line from butt to hands and from butt to heels (youʼre in the shape of an upside down V). Reach your left foot up and back until you form a straight line from left foot all the way down to your hands.

Draw your left foot back up until you regain that straight line from foot to hands. Then lower it to the mat to form once again the upside down V shape. Repeat to the left with the right foot. Alternate back and forth for the prescribed time.

Level 3 - Alternating Sides

BodyweightCoach.com

Elevated Scorpion

Page 54 of 112



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Continue sliding forwards until your chest goes past your hands. You can adjust difficulty by how far past your hands you continue to travel. Then swoop your chest down towards the mat and exhale.

Select starting position (see next page for options). With butt to heels, stretch the spine long. Angle your elbows back at about 45° to the body and your knees forward at about 45°. Raise the back towards the sky and then forwards over your hands. This is generally accompanied by an inhalation.

Hover backwards along the mat, just grazing the surface, until you come back to the starting position. As soon as the butt gets to the heels, change directions and repeat in the opposite orientation.

Level 1 - From Knees

BodyweightCoach.com

Ellipse - Forward / Backward

Page 55 of 112



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Adjust the basic starting position for lateral and front to back ellipse in order to add difficulty to this movement. You can start from the knees, the toes or from an extended position on the toes as pictured below.

Exercise Descriptions

BodyweightCoach.com

Ellipse - Adjusting Difficulty

Page 56 of 112

Hard

Harder

Hardest



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Hover across the ground to towards the right. Exhale through this effort. Go as far as you can towards the left before beginning your ascent.

Decide on your difficulty level (see previous page). From the top position-arms fully extended-slide your mass as far to the left as possible and then begin to swoop down towards the ground by bending arms and legs. Keep the back stretched long and parallel to the floor.

Extend your arms and legs until you come back to the the top position-arms extended and back parallel to ground. Keep the shoulders pulled down away from the ears throughout the entire movement. Continue rotating in the same direction for the set.


BodyweightCoach.com

Ellipse - Lateral

Page 57 of 112



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nLevel 1 - V Press

BodyweightCoach.com

Frogger

Page 58 of 112

Exhale and press from the hands and feet in order to fold the body in two and press the butt towards the sky. You should finish with a straight line from butt to hands - ears between biceps - and a straight line from butt to heels. Heels can leave the ground in order to maintain straight legs. Inhale as you lower back to starting position.

Start in a classic “Push-up” position. Shoot for a straight line from head to heels. Stretch the spine long. Pull the shoulders down away from the ears. Then drop the hips down towards the ground. Squeeze the glutes slightly to protect your back.



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nLevel 2 - Updog Snap

BodyweightCoach.com

Frogger

Page 59 of 112

Start in a classic “Push-up” position. Shoot for a straight line from head to heels. Stretch the spine long. Pull the shoulders down away from the ears.

Keeping your shoulders pulled down and back, and your arms locked straight, allow your hips to drop towards the ground. Squeeze the butt muscles slightly to protect the low back.

Forcefully snap the hips towards the sky in one powerful movement in order to bring the feet back in underneath you. Exhale on this powerful effort.

You should finish in a low Ball-of-Foot Squat, hands still in contact with the ground. Hop the feet back out to the original starting position.



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nLevel 3 - Frogger

BodyweightCoach.com

Ground Frogger

Page 60 of 112

Start from a low Ball-of-Foot Squat, hands on the ground.

Splay the feet out towards the back and side as you drop your chest towards the ground. Turn your face to the side. Ensure your shoulders stay pulled away from your ears and that your elbows are oriented at about 45° to the back. The butt should be sticking up slightly.

Press through your palm heels to raise your shoulders up towards the sky. Bring your arms to a fully locked and straight position while keeping your shoulders pulled down and back. Slightly contract your butt muscles to protect the low back.

Forcefully snap the hips towards the sky in one powerful movement in order to bring the feet back in underneath you. Exhale on this powerful effort.



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nExercise Descriptions

BodyweightCoach.com

Frogger to Standing / Jump

Page 61 of 112

To Trinity Jump Squat or CST Prisoner Squat. Perform in the same manner as the Trinity Squat above, but come up explosively in order to jump as high off the ground as possible. Make sure you drive the hips forward and the hands back. Squeeze the glutes at the apex of the jump. The CST Prisoner Squat is an identical movement except you keep the hands behind the head.

To Standing. Come into a low squat with weight on the heels. Exhale and press off the ground as your simultaneously drive the hips forward. The arms start out front in the low squat and are pressed backwards throughout the movement. Return by driving the butt back and down towards the ground.

Do the Frogger according to the previous directions, but between each rep come back up to a standing position using a Trinity Squat or explosively jump into a Trinity Jump Squat or CST Prisoner Squat.



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Hip Bridge - Isometric

Page 62 of 112

Exhale and press off mid-foot while squeezing the glutes (butt muscles). Pretend youʼre squeezing a basketball between your knees, keeping that distance between them. You should have a perfectly straight line from your knees all the way to your shoulders.

Continue squeezing the glutes and driving the hips to the sky. Donʼt let the butt drop towards the ground. Concentrate on short exhales through pursed lips. Keep your face neutral.

Begin by lying on your back with the feet flat on the ground and pulled in as close to the butt as possible. Find your balance on mid-foot. Arms are outstretched to the side with the palms down.



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One-footed (free leg bent): This is almost identical to the two-footed version, but you will lift one heel about an inch off the ground.

Two-Footed: As described above. Do twice the duration if doing the two-footed version (as opposed to doing the prescribed time on each of two sides).

One-footed (free leg extended): In this version, your free leg will be extended out straight. You should form a perfectly straight line from your free foot to your shoulders.

Adjusting Difficulty Level

BodyweightCoach.com

Hip Bridge - Isometric

Page 63 of 112



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Position 2: 110°This will generally tax the hamstrings and the glutes pretty much equally.

Position 1: 135°Youʼll feel this position more in your hamstrings (back of the thigh). For many people, this tends to be the most challenging variation.

Position 3: 90°The final position will call primarily on the powerful glute muscles.


BodyweightCoach.com

Hip Bridge - Isometric (3 Positions)

Page 64 of 112



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Pull the shoulders away from the ears and slightly back. Draw your hands toward the bottom of your rib cage, pulling your body upwards. Stop at the prescribed position and hold.

Grab a swing at the park, a pair of olympic rings, a TRX or your own homemade pulling contraption (see Appendix of Phase 2 Implementation Guide). Get set up underneath your tool of choice. Your body should be straight as a board with your feet anchored to the ground.

Concentrate on short exhales through pursed lips. Keep your body stretched long and straight and your shoulders packed tight. Keep your face neutral.


BodyweightCoach.com

Horizontal Pull - Isometric (3 positions)

Page 65 of 112

Position 1

Position 2

Position 3



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From your bottom position in the squat, forcefully exhale as you drive up from the ground with your legs, pushing through your heels first, and drive your hips up and forward. At the same time your hands will drive down and back. You should finish with your hips extended forward and your hands just behind your hips as you reach the standing position. This movement should be explosive even though your feet wonʼt leave the ground

To return to a low squat, start sending the hips back and down towards the ground again. Bring your arms back up in front of you. Keep the spine stretched long.

Level 1 - Dynamic Trinity Squat (no jump)

BodyweightCoach.com

Jump Squat

Page 66 of 112

Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx, creating a slight arch in the low back. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back. Reach forward with your arms to counter-balance the movement.



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From your bottom position in the squat, forcefully exhale as you drive up from the ground with your legs, pushing through your heels first.

Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx, creating a slight arch in the low back. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back. Reach forward with your arms to counter- balance the movement.

Snap your hips up and forward. At the same time your hands will drive down and back. You should finish with your hips extended forward and your hands just behind your hips as you float at the apex of your jump. As you begin to come down from the apex, start sending the hips back again and prepare to absorb your downward momentum with the legs, landing as softly as possible before repeating. Make as little noise as possible on landing.

Level 2 - Trinity Jump Squat

BodyweightCoach.com

Jump Squat

Page 67 of 112



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From your bottom position in the squat, forcefully exhale as you drive up from the ground with your legs, pushing through your heels first.

Find balance on mid-foot and stretch the spine from the crown of the head to the coccyx, creating a slight arch in the low back. Place both hands behind your head and draw the elbows backwards. Begin by sending the hips slightly back then lowering down as far as you can go without losing your long spine and slightly arched back.

Snap your hips up and forward. You should finish with your hips extended forward as you float at the apex of your jump. Your hands remain behind your head throughout. As you begin to come down from the apex, start sending the hips back again and prepare to absorb your downward momentum with the legs, landing as softly as possible before repeating. Make as little noise as possible on landing.

Level 2 - CST Prisoner Jump Squat

BodyweightCoach.com

Jump Squat

Page 68 of 112



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Bring your right knee towards your left elbow and then continue the movement towards the left, slipping your foot through the space between your arm and leg. Pivot to the left on your left ball of foot so that you can place the heel on the floor at the end of the movement, the knee aligned vertically with the foot. Extend the free leg as far to the side as possible and exhale as you settle in.

From your lowest squat, tip forward until both outstretched hands contact the floor. Stretch the crown of the head in one direction and the coccyx in the other. Pull the shoulders down away from the ears and lock the arms out by contracting the triceps slightly. Shift your weight to your right hand and your left foot (although all four limbs remain in contact with the ground).

Pull the free leg back through the space between the left arm and leg. Simultaneously pivot on the ball of the left foot to once again face to the front. Once you have brought the free foot back to its original starting position, transfer your weight so that you have equal pressure on all four limbs in preparation for repeating the movement to the other side. Exhale as you settle in to that four point stance.

Level 1 - Lateral

BodyweightCoach.com

Leg Swoop

Page 69 of 112



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As you reach the end point of the Lateral Swoop, notice the natural storing of elastic energy as you settle into that position. You will use that slight rebound in order to hop your back (right) foot off the ground while you simultaneously sweep your free (left leg) towards the back. Exhale both on the rebound at the end of the lateral extension and as you land back down on your right foot with your left leg extended back.

Begin from the starting position described in Level 1 of the Leg Swoop (pg 26). Then drive the left leg through to the right through the space between the right arm and leg. Attempt to keep both hands in contact with the ground.

Draw your left leg back up underneath you and get set in your four point stance to finish the repetition by going to the opposite side.Note that the secret to success in this exercise is feeling out the natural points of absorption and explosion of elastic energy (bounciness).

Level 2 - Quarter Turn

BodyweightCoach.com

Leg Swoop

Page 70 of 112



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As you reach the end point of the Lateral Swoop, use the slight rebound in order to hop your back (right) foot off the ground while you simultaneously sweep your free (left leg) towards the back.

Begin as in the Lateral Leg Swoop and then reach your left leg through to the right as described in the Middle portion of the Lateral version.

Continue that sweeping motion until your free leg is stretched all the way out the the left side. Exhale both on the rebound at the end of the lateral extension and as you land back down on your right foot. Draw your left leg back in underneath you. Settle into your four point stance with a slight bounce and exhale before moving into finishing the repetition to the the opposite side.

Level 3 - Half Turn

BodyweightCoach.com

Leg Swoop

Page 71 of 112



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Keeping the front knee lined up over the foot and the back vertical, lower the back knee until itʼs one or two inches from the ground. Make sure the front knee and the back foot remained lined up in a neutral position (i.e. donʼt let them cave to the inside or outside).

Start from standing, spine stretched long. Maintain a vertical spine while taking a big step back with the right foot. Keep most of your weight over the front foot and balance yourself on the ball of the back foot.

Exhale and forcefully press off the heel to mid-foot of the front let to come back to standing. Switch sides for the next repetition.

Level 1 - Alternating Rear Lunge (no jump)

BodyweightCoach.com

Lunge Jumps - Alternating

Page 72 of 112



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Donʼt stop in the bottom position. Use the elastic energy to propel yourself up into the air. Swing the arms up towards the sky to assist the momentum. Exhale through this effort.

Maintaining a long and vertical spine throughout, take a deep step back with the right foot and lower the right knee until itʼs one or two inches from the ground.

At the apex of the jump, the feet should be side by side. Absorb the jump with both feet, landing as quietly as possible. Then repeat to the other side by taking a step back with the left leg.

Level 1 - Basic Lunge Jump

BodyweightCoach.com


Page 73 of 112



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Donʼt stop in the bottom position. Use the elastic energy to propel yourself up into the air. Swing the arms up towards the sky to assist the momentum. Exhale through this effort.

Maintaining a long and vertical spine throughout, take a deep step back with the right foot and lower the right knee until itʼs one or two inches from the ground.

The legs will switch positions in the air like a pair of scissors so that the right leg comes to the front and the left to the back. Absorb the jump in this new lunge position and use the elastic energy to propel you into the next jump.

Level 1 - Scissor Switch Lunge Jump

BodyweightCoach.com


Page 74 of 112



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Transfer your weight so that you are supported by your hands and on the ball of your right foot. Youʼll probably be looking at the floor. Turn your head to the front so that your left ear is to the ground.

From standing, drive the butt back and down into a low squat. As you sink, transfer your weight slightly to the left and turn your hands and shoulders to the left - pivoting on the ball of the right foot - until you can place your hands on the ground to the left. Your index fingers and thumbs should form a diamond shape on the ground

Slip your left foot to the right as you bend the arms and bring your left ear to the ground. Press off with the arms and draw your left foot back in underneath you. Pivot back into a low squat, facing front, and press off to come back to standing.

Level 1 - Basic

BodyweightCoach.com

Pillow Twist

Page 75 of 112



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nLevel 2 - Intermediate

BodyweightCoach.com

Pillow Twist

Page 76 of 112

Transfer your weight so that you are supported by your hands and on the ball of your right foot. Youʼll probably be looking at the floor. Turn your head to the front so that your left ear is to the ground.

From standing, drive the butt back and down into a low squat. As you sink, transfer your weight slightly to the left and turn your hands and shoulders to the left - pivoting on the ball of the right foot - until you can place your hands on the ground to the left. Your index fingers and thumbs should form a diamond shape on the ground

Slip your left foot to the right, this time stretching and extending your leg as far to the right as possible, as you bend the arms and bring your left ear to the ground. Press off with the arms and draw your left foot back in underneath you. Pivot back into a low squat, facing front, and press off to come back to standing.



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Absorb the downward momentum on your hands and your right foot. Make sure you turn your head as you absorb so that your left ear is to the ground (as if on a pillow).

Begin to squat and twist towards the left in the same way as the previous two levels, but as your hands start to reach the level of your thighs let yourself drop to the ground. Keep your diamond shaped hands at the ready to absorb the ground. Let your left leg start slipping to the right. Momentarily free your right foot and let it slide slightly out to the side as you descend.

Use the elastic energy from absorbing the descent in order to spring back up into a low squat, ready to return to standing.

Level 3 - Advanced

BodyweightCoach.com

Pillow Twist

Page 77 of 112



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nFrom Knees

BodyweightCoach.com

Push Up

Page 78 of 112

Slowly lower your chest to about one inch shy of the ground. Elbows should point back at about 45° from the body. Keep the shoulders pulled down away form the ears throughout the movement. Draw your belly button slightly in towards your spine and keep the glutes contracted in order to keep your core tight, maintaining a straight line from head to knees.

Forcefully exhale and press through your hands to drive back to starting position. Maintain your body alignment and your shoulder pack throughout.

Get yourself set with your arms extended and palms on the floor, just outside shoulder width. Stretch the spine long and slightly contract the glutes and abs in order to get a straight line from the top of the head all the way down to the knees. Pull your shoulders down away from your ears.



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nFrom Feet or Feet on Box

BodyweightCoach.com

Push Up

Page 79 of 112

Slowly lower your chest to about one inch shy of the ground. Elbows should point back at about 45° from the body. Keep the shoulders pulled down away form the ears throughout the movement. Draw your belly button slightly in towards your spine and keep the glutes contracted in order to keep your core tight, maintaining a straight line from head to feet.

Forcefully exhale and press through your hands to drive back to starting position. Maintain your body alignment and your shoulder pack throughout.

Get yourself set with your arms extended and palms on the floor, just outside shoulder width. Stretch the spine long and slightly contract the glutes and abs in order to get a straight line from the top of the head all the way down to the feet. Pull your shoulders down away from your ears.

Level 3 - Feet On Box



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BodyweightCoach.com

Push Up - Isometric

Page 80 of 112

This exercise should be done with the elbows bent to a point between full extension and upper arms parallel to the ground.

...or on the toes.

You can do this from the knees...



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Position 2: Elbows Bent Half Way

Position 1: Upper Arms Parallel To Ground

Position 3: Elbows Bent Slightly


BodyweightCoach.com

Push Up - Isometric (3 Positions)

Page 81 of 112



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Press equally with all four limbs in order to drive away from the floor. Ensure that your spine stays long and that your back remains parallel to the floor.

Begin in a kneeling position and bring your butt as close to your heels as possible. Keeping your butt there, lean forward until your back is parallel to the floor with your hands on the ground. Your knees and elbows should be slightly splayed out (at about 45°). Stretch the spine long from crown to coccyx.

Return to the start position. Ensure that you bring your butt back to heels and your nose stays aligned with your hands. Keep your back parallel to the floor and your spine stretched long.

Level 1 - Quad Squat

BodyweightCoach.com

Quad Hop

Page 82 of 112Bodyweight Blueprint For Fat Loss



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Keeping the spine stretched long and parallel to the ground, drop your butt to your heels and your nose towards the floor. As you near the bottom, seek out a feeling of elasticity as you absorb your momentum with your muscle and connective tissue. There should be no pause at the bottom of the movement.

From the start position above, rise up to the middle position of the Quad Squat. Will start from here in order to take advantage of the elastic energy accumulated as we sink into the middle position of the Quad Hop.

Take the elasticity built up in the bottom position, exhale and forcefully explode upwards equally with all four limbs. Both hands and feet should leave the ground, but keep the spine long and parallel to the ground. You will be able to increase the height of your jump, but allow this to happen naturally, as forcing it will cause a deterioration of form.

Level 2 - Quad Hop

BodyweightCoach.com

Quad Hop

Page 83 of 112



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Keeping the spine stretched long and parallel to the ground, drop your butt to your heels and your nose towards the floor. As you near the bottom, seek out a feeling of elasticity as you absorb your momentum with your muscle and connective tissue. There should be no pause at the bottom of the movement.

From the start position above, rise up to the middle position of the Quad Squat. Will start from here in order to take advantage of the elastic energy accumulated as we sink into the middle position of the Quad Hop.

As you explode out of bottom position, capturing the elastic energy as in the standard Quad Hop, bring your hands and feet together for a “clap” as you reach the apex of the hop. Quickly return hands and feet to their neutral position in order to once again absorb and redirect the energy into the next repetition.

Level 3 - Quad Hop with clap

BodyweightCoach.com

Quad Hop

Page 84 of 112



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From standing, drive the butt back and down towards the ground. When you reach your lowest squat, let the knees fall to the left and ease yourself to the ground with the help of your left hand.

Level 1 - Basic

BodyweightCoach.com

Shin Box Spinal Rock

Page 85 of 112

Tuck your left elbow into your ribs as you roll onto your left forearm and deltoid, or slide your hand out to the side across the floor.

Then forcefully uncoil yourself back to a seated position. Use the building momentum to help press off the ground into a low squat and then coming back to standing.



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Slide your left hand out to the side. Then continue by rolling onto your back. You will roll along your left side like a rocker. Let the momentum carry you through to your shoulder blades and let the butt rock up off the ground.


Let your butt rock back down to the mat and continue the momentum through to a seated shin box position and then to a low squat. Return to standing.

Level 2 - With Hip Thrust

BodyweightCoach.com


Page 86 of 112



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Let your right arm slide out to the side as you roll up to your right side to engage the ground. Let that rolling momentum carry on from your left shoulder blade to your right. Your entire right side and then shoulder blades will act like a rocker, lifting your hips up off the ground. As you reach the end point of that rocker, pivot your knees across from left to right.


Flip your knees back towards the left as you start to rock back across and down. Roll all the way back down your left side and use the momentum to pop back up into a low squat and then return to standing.

Level 3 - With Lower Body Twist

BodyweightCoach.com


Page 87 of 112



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BodyweightCoach.com

Shoulder Bridge - Threading

Page 88 of 112

Begin rolling towards your right deltoid (muscle on the side of your shoulder). At the same time, rotate your left leg outwards and bring your left foot flat on the ground to form a bridge under which you will slip your right leg. Place the right foot flat on the ground, joining the left and then press through mid-foot of both legs, squeezing the butt muscles, to drive the hips towards the sky. Exhale through this effort. Stay supported on the deltoid throughout the movement.

Start on your stomach with your forearms tucked in underneath you and your hands on the ground. You should be supported on the balls of your feet and your butt should be slightly lifted off the floor.

Slip the right foot back under the bridge formed by the left leg. Begin to roll back towards the ground as the right leg makes its way back to the start position. Finish facing the ground, supported by forearms and balls of the feet before repeating on the other side.



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nLevel 2 - To Shoulder Blades

BodyweightCoach.com


Page 89 of 113

Continue rolling your upper body until youʼre supported on your shoulder blades. Then press through mid-foot of both legs, squeezing the butt muscles, to drive the hips upwards. Exhale through this effort.

Start on your stomach with your forearms tucked in underneath you and your palms on the ground. You should be supported on the balls of your feet and your butt should be slightly lifted off the floor.

Slip the right foot back under the bridge formed by the left leg. Begin to roll back towards the ground as the right leg makes its way back to the start position. Finish facing the ground, supported by forearms and balls of the feet before repeating on the other side.

Begin rolling towards your right deltoid (muscle on the side of your shoulder). At the same time, rotate your left leg outwards and bring your left foot flat on the ground to form a bridge under which you will slip your right leg. As you bring your right leg through.



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nLevel 3 - Continuous

BodyweightCoach.com


Page 90 of 112

Begin rolling towards your right deltoid (muscle on the side of your shoulder). At the same time, rotate your left leg outwards and bring your left foot flat on the ground to form a bridge under which you will slip your right leg. As you bring your right leg through, continue rolling your upper body until youʼre supported on your shoulder blades. Then press through mid-foot of both legs, squeezing the butt muscles, to drive the hips towards the sky.

Start on your stomach with your forearms tucked in underneath you and your palms on the ground. You should be supported on the balls of your feet and your butt should be slightly lifted off the floor.

Instead of returning to the starting position, continue turning in the same direction by slipping the left foot under the bridge formed by the right leg. Begin to roll towards the ground as the left leg makes its way to the start position. Finish facing the ground, supported by forearms and ball of foot. Continue going around in the same direction. Switch directions with the subsequent set / round.



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Support your weight on the forearm of your bottom arm. Make sure you keep the shoulder packed down. Contract the glutes and the core to bring your hips off the ground and form a straight line from head to heels. Bring your left leg up to join the right and place one foot over the other. Point your free hand to the sky to ensure proper alignment of the trunk. Concentrate on short exhales to aid in core contraction.

Start on all fours, supported by the balls of the feet and hands. Slide your right leg under your left arm and extend it as far to the side as possible. Briefly allow your hips to rest on the ground as you drop to the elbow / forearm of your right arm.

Drop your left foot back behind you. Let your hips sink back to the ground. Support yourself on both hands and on the ball of the left foot so that you can draw your right foot back to the starting position, ready to repeat to the other side.

Level 1 - On Forearm

BodyweightCoach.com

Side Plank

Page 91 of 112



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Support your weight on your right hand. Make sure you keep the shoulder packed down. Contract the glutes and the core to bring your hips off the ground and form a straight line from head to heels. Bring your left leg up to join the right and place one foot over the other. Point your free hand to the sky to ensure proper alignment of the trunk.

Start on all fours, supported by the balls of the feet and hands. Slide your right leg under your left arm and extend it as far to the side as possible.


Level 2 - On Hand

BodyweightCoach.com

Side Plank

Page 92 of 112



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Support your weight on your right hand. Make sure you keep the shoulder packed down. Contract the glutes and the core to bring your hips off the ground and form a straight line from head to heels. Bring your left leg up to join the right and place one foot over the other. Extend your free hand upwards to ensure proper alignment of the trunk. Without twisting at the torso or hips, lift the left leg towards the sky (opening like a pair of scissors).

Start on all fours, supported by the balls of the feet and hands. Slide your right leg under your left arm and extend it as far to the side as possible.


Level 3 - With Leg Lift

BodyweightCoach.com

Side Plank

Page 93 of 112



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BodyweightCoach.com

Side Plank To Scorpion

Page 94 of 112

Come to a position supported by crossed forearms, knees and balls of feet. Keep the shoulders pulled away from the ears.

Start from a side plank position, body stretched long from head to heels. Your glutes should be contracted and your belly button drawn in slightly. Begin to roll you shoulders and hips down towards the ground.

When you have come to the end of your range of motion, let yourself tip open until your left foot makes contact with the ground. Drive the hips forward with a strong glute contraction to form a straight line head to heels then place the left foot on the right to come back to side plank.Note: Switch sides each round. Start each session off to a different side.

Lift the left knee and foot off the ground and start reaching it across to the right. Imagine trying to touch the floor beside your right elbow with your foot.



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nLevel 2

BodyweightCoach.com

Scorpion To Side Plank

Page 95 of 112

From a seated position, right leg stretched out to the front and balanced on the right hand and outside edge of the right foot. Extend the glutes to drive the hips forward until you form a straight line from head to heels.

Ensure the glutes remain contracted and the belly button is drawn slightly in towards the spine. This will stabilize the trunk and help you hold nice straight lines. Begin rolling shoulders and hips towards the ground until you can place your left hand down.

As you rotate towards the ground, send the left foot straight up into the air behind you. Your goal is to form a straight line all the way from your hands, planted solidly on the ground, to your extended foot. Your planted heel will not necessarily be touching, but that is the eventual ideal.

Bring the extended left leg across to the right while twisting the chest open to the left, trying to maintain both hands firmly planted on the ground. Reach for the ground just outside your right hand with the free foot. When you reach the end of your range of motion, allow yourself to rotate back into the start position.



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nLevel 3 - Alternating

BodyweightCoach.com

Scorpion To Side Plank

Page 96 of 112

When you return again to the downward facing position, youʼll once again extend the left leg up and reach it to the right. Continue alternating sides for the remainder of the set.

Perform the side plank exactly as described on the previous page. But when coming back to the position facing the ground, raise the right leg out to the back and then reach it towards the ground beside the left hand.



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Reach your mid-back and simultaneously exhale, contract your abs and round your back like a cradle rocker. Let yourself fall backward and rock along that rounded back one vertebra at a time. Inhale then fold your knees back to a tucked position by your chest.

Begin in a seated position with your knees bent to about 90° in front of you. Stretch the crown of your head towards the sky and inhale.

As the roll reaches the shoulder blades, quickly drive the the hips towards the sky. The feet will drive momentarily back towards the ground. Immediately fold back into a tuck, exhale and roll back to your starting position.

Level 1 - Mini Hip Rocks

BodyweightCoach.com

Spinal Rock Hip Snaps

Page 97 of 112



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Reach your mid-back and simultaneously exhale, contract your abs and round your back like a cradle rocker. Let yourself fall backward and rock along that rounded back one vertebra at a time. Inhale. Then fold your knees back to a tucked position by your chest.

Begin in a seated position with your knees bent to about 90° in front of you and opened towards the outside. Stretch the crown of your head towards the sky and inhale.

As the ro l l reaches the shou lder b lades, simultaneously drive the front of the hips to a point forward as you open the legs back up into the knee splayed position you started in. This is what gives the movement its name, as it resembles a butterfly. Hover for an instant in your “butterfly.” The trick to this position is “unfolding” the hips in one direction over your head and the knees in the other direction as they open. From there fold back into a tuck, exhale and roll back to your starting position.

Level 2 - Butterflies

BodyweightCoach.com


Page 98 of 112



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Reach your mid-back and simultaneously exhale, contract your abs and round your back like a cradle rocker. Rock along that rounded back one vertebra at a time. Fold your knees back to a tucked position by your chest.

Begin in a seated position with your knees bent to about 90°. Stretch the crown of your head towards the sky and inhale.

As the roll reaches the shoulder blades, drive your hips upwards and your feet down towards the ground. Land in an arched position supported by your feet and your shoulder blades. Bring your back down to the mat and ratchet yourself back up to sitting. Peel up one vertebra at a time from the mat starting from the top of the spine. Keep your feet on the ground.

Level 3 - Double Arching High Legs

BodyweightCoach.com


Page 99 of 112



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Begin twisting to the left, pivoting with hips and shoulders until the heel of the left foot comes down to the ground and is pointing to the left. Youʼll also be supported on the ball of the right foot.

From a position on all fours, make sure your spine is stretched long and your shoulders pulled down away from your ears. Your heels should be slightly further back than your butt and your shoulders lined up over your hands.

Continue rotating until you are completely open and reaching upwards with the free left hand. Exhale with this effort in order to stabilize the core. Return to the starting position and repeat to the same side.

Level 1 - Twist & Reach

BodyweightCoach.com

Swing Split

Page 100 of 112



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Begin twisting to the right, pivoting with hips and shoulders until the heel of the right foot comes down to the ground and is pointing to the right. Slip the left foot under the right leg and begin extending it out to the right.

From a position on all fours, make sure your spine is stretched long and your shoulders pulled down away from your ears. Your heels should be slightly further back than your butt and your shoulders lined up over your hands.

Continue rotating until you are completely open and reaching upwards with the free right hand. Exhale and contract the glutes to drive the hips forward and create a straight line from the head all the way to the extended left foot.

Level 2 - Basic (to same side)

BodyweightCoach.com

Swing Split

Page 101 of 112



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As you perfect the movement, you should begin to feel more of a swing through the middle position (on all fours facing the ground). Seek to flow from one side to the other without stopping your momentum in the middle.

Perform the Swing Split exactly as described on the previous page. But alternate sides with each repetition.

Donʼt forget to forcefully contract the glutes, extend the hips and exhale as you reach the end of the movement on each side.

Level 3 - Alternating Sides

BodyweightCoach.com

Swing Split

Page 102 of 112



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nLevel 1

BodyweightCoach.com

Swing Split to Table Thrust

From a position on all fours, legs extended slightly to the back, twist towards the left and reach the left hand towards the sky. Open the hips and chest as far to the left as possible.

Return to the starting position. Shift your weight to the left hand and right leg, freeing the left leg to swing underneath you to the right. At the same time the right hand will come over the top to be placed on the ground behind you.

You should now be on all fours but facing the sky, supported on your hands behind you. Press on the ground with mid-foot and squeeze your glutes to raise your hips towards the sky.

Drop your butt towards the ground. Draw the right hand back up and over the top to its original position as you slide the left leg back underneath you to return to the starting position on all fours.

Page 103 of 112



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nLevel 2

BodyweightCoach.com


From a position on all fours, legs extended slightly to the back, twist towards the left and reach the left hand towards the sky. Open the hips and chest as far to the left as possible while extending the right leg to the left and thrusting the hips forward.

Return to the starting position. Shift your weight to the left hand and right leg, freeing the left leg to swing underneath you to the right. At the same time the right hand will come over the top to be placed on the ground behind you.

You should now be on all fours but facing the sky, supported on your hands behind you. Press on the ground with mid-foot and squeeze your glutes to raise your hips towards the sky.


Page 104 of 112



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nLevel 3

BodyweightCoach.com


From a position on all fours, legs extended slightly to the back, twist towards the left and reach the left hand towards the sky. Open the hips and chest as far to the left as possible while extending the right leg to the left and thrusting the hips forward.

Return to the starting position. Shift your weight to the left hand and right leg, freeing the left leg to swing underneath you to the right. At the same time the right hand will come over the top towards the ground, but donʼt put it down.

Come around until you are balanced on your left hand and your right leg. Thrust your hips towards the sky by contracting the glutes and pressing through the right foot.


Page 105 of 112



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Raise your right arm and left leg off the floor (opposite arm, opposite leg). Drive your raised knee under towards your hand, so that you rotate face up to the “crab” position. (Youʼre basically placing your foot where your hand used to be.)

You should be pressing equally with all four limbs in order to drive away from the floor. Ensure that your spine stays long and that your back remains parallel to the floor.

Finish the movement by contracting the glutes and pressing the hips up towards the sky. Keep the shoulders pulled down away from the ears. Reverse the movement by pulling that same leg beneath you to rotate back into the quad squat position. Repeat to same side for remainder of set.

Level 1 - Basic Same Side

BodyweightCoach.com

Tabletop Switch / Threaded Wheel

Page 106 of 112

The table top switch begins in the quad squat position. To get into the quad squat, begin in a kneeling position and bring your butt as close to your heels as possible. Next, lean forward until your back is parallel to the floor, with your hands on the ground. Your knees and elbows should be slightly splayed (at about a 45° angle) so the position feels buoyant.



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After completing the movement to one side, reverse direction as before. But as you come into the quad squat, sink and absorb with all four limbs. Try to catch the rebound and use that to propel you into the next movement. The entire sequence should feel buoyant. This time raise your right arm and left leg and repeat the movement to the other side.

Perform the table top switch exactly as described in on the previous page. Except weʼll be alternating from one side to the next. In this example weʼll be taking the left hand across the top and sliding the right leg through the bottom to replace the hand.

Keep switching back and forth like this fluidly for reps.

Level 2 - Alternating

BodyweightCoach.com


Page 107 of 112



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This time, instead of placing the left hand down into the crab position, reach up and back to place it into a bridge or "wheel." You have to allow the planted arm to rotate in order to access that position.

Begin in the quad squat position as before. Raise your right leg and left arm, and pull the right leg up and under as before.

From the wheel, raise the right hand and left leg. As you pull out of the wheel with the right hand, pull the left leg in and under to return to the quad squat in the opposite direction. Make the movement continuous.

Level 3 - Threaded Wheel

BodyweightCoach.com


Page 108 of 112



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nLevel 1 - Basic

BodyweightCoach.com

Tripod Switch

Begin in a flat foot squat, feet about shoulder width apart, chin tucked and crown towards the ceiling to ensure good spinal alignment. Arms are held straight out in front.

Shifting your weight to the right, reach back with the right arm into the spot where you would fall off balance without a support. Point fingers away from you, forming a “tripod” structure with your two feet and right hand. Your weight is roughly 70% on the right arm and foot, and 30% on the left foot.

Shift fully back, placing the left hand into the same empty space on the left side, so that your weight is equally balanced between all four limbs. Fingers should be pointing away from you.

Shift your weight to the left, passing through the “tripod” position of two feet and left hand, and push off with the left hand to drive yourself back forward into the flat foot squat position. Remember to do repetitions in both directions, or do one circuit to the right followed by one circuit to the left.

Page 109 of 112



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nLevel 2 - Springing

BodyweightCoach.com

Tripod Switch

Beginning in a flat foot squat, shift your weight to the right and reach back with the right arm into the spot where you would fall off balance without a support. Place the right arm down into that space, fingers pointing away from you, forming a “tripod” structure with your two feet and right hand. Your weight is roughly 70% on the right arm and foot, and 30% on the left foot.

Your legs and arm should feel buoyant in this position, like a coiled spring ready to explode off the floor. Bounce up and down slightly—this is the elasticity which will propel your movement. When youʼre ready, drive upwards off the coiled right arm, while at the same time driving with the legs and glutes to snap the hips straight up at the ceiling.

As your body floats upward, rotate from the waist to turn towards the left while moving the extended left arm in an arc towards your left, following it with your eyes.

Continue rotating from the waist to your left, catching yourself in the “tripod” structure on your left side. The left arm should bend like a spring to absorb the landing, and the knees should turn slightly to that side to aid in this absorption.

Page 110 of 112



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nLevel 3 - Double Handed Springing

BodyweightCoach.com

Tripod Switch

Beginning in a flat foot squat, shift your weight to the right, twist and reach back with both hands towards the ground. Absorb the ground with both hands. Let the left knee drop towards the inside.

Used the coiled energy built up in the first part of the movement to drive up off the ground while at the same time driving with the legs and glutes to snap the hips straight up at the ceiling.

As your body floats upward, rotate from the waist to turn towards the left while moving the extended arms in an arc towards your left, following the arc of the movement with your eyes.

Continue rotating from the waist to your left, catching yourself with both hands on the ground behind you. The arms should bend like a spring to absorb the landing, and the knees should turn slightly to that side to aid in this absorption.

Page 111 of 112



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BodyweightCoach.com

Wall Squat (The Chair)

You can adjust the difficulty level by reducing the depth of the squat if needed.

Drop into a squat. Ideally your thighs will be parallel with the ground. Hold your hands out in front of you. Draw the navel in slightly towards the spine and keep the low back neutral (not arched). Concentrate on short exhales through pursed lips.

Get set with your back to a wall or some other vertical surface that will support your weight.

Page 112 of 112



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