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Index
TITLE PAGE
COPYRIGHT PAGE
DEDICATION
CONTENTS
FOREWORD BY DAVID GRANGER
INTRODUCTION
CHAPTER ONE: FIT FOR ANYTHING
CHAPTER TWO: FUEL & GEAR
THE WORKOUT PROGRAMS: AN OVERVIEW
CHAPTER THREE: CORE EXERCISES
PLANK
BEAR CRAWL
CRUNCH
ROTATION
LEG LIFT
BURPEE
CHAPTER FOUR: ANKLE DRIVEN EXERCISES
SQUAT
LUNGE
STEP-UP
JUMP
DYNAMIC JUMP
CHAPTER FIVE: HIP DRIVEN EXERCISES
BRIDGE
SHOULDER-ELEVATED BRIDGE
STRAIGHT LEG HIP EXTENSION
HIP HINGE
CHAPTER SIX: PUSH: EXERCISES
PUSH-UP
SLIDING PUSH-UP
PIKE PUSH-UP
DYNAMIC PUSH-UP
DIP
CHAPTER SEVEN: PULL EXERCISES
CLOSED GRIP ROW
OPEN GRIP ROW
CLOSED GRIP PULL-UP
OPEN GRIP PULL-UP
SPINAL EXTENSION
CHAPTER EIGHT: THE WORKOUT PROGRAMS 4 WEEKS / 8 WEEKS / 12 WEEKS
CONDITIONING
STRENGTH TRAINING
TOTAL BODY SHRED
MOBILITY COOLDOWN 6 POSTWORKOUT POSES
GLOSSARY
REFERENCES
ACKNOWLEDGMENTS
ABOUT THE AUTHORS
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