Log In
Or create an account ->
Imperial Library
Home
About
News
Upload
Forum
Help
Login/SignUp
Index
Cover
Title Page
Copyright Page
Dedication
Contents
Foreword
Introduction
Part One: Setting the Foundation
Strength Training
Mental Fitness
Nutritional Fitness
Part Two: Fundamental Exercises
Key Positions
Leg Exercises
Falling Tower
Close Squat
Reverse Lunge with Hamstring Activation
Pistol Squat
Lunge to Pause
Squat Jump
Semi-Burpee Jump
Burpee
Sumo Squat
Cross-Legged Squat
Back Exercises
Cobra
Superman
Alternating Scapular Pull-Down
Alternating Plank Row
Plank Reach Out and Back
Lying Flyer
Scapular Push-Up to Hip Raise
Scapular Hold
Scapular Lift
Break Dancer
Abdominal Exercises
Torso Twist
Hip Crossover
Bracer
Bird Dog
Advanced Bird Dog in Full Plank
Hollow Body Hold
Hollow Body Hold and Roll
Knee Scratcher
Hip Tap
Fire Hydrant ISO Hold
Arm Exercises
Push-Up
Diver Bomb Push-Up
Pike Push-Up
Bear Crawl
Reverse Push-Up
Walkout
Single-Legged Walkout
Tricep Press-Up
Shoulder Rotation
Sphinx Pose with Shoulder Reach
Part Three: 12 Weeks to a Leaner You
The Program
Phase One: Weeks 1 to 4—Basic Strength
Phase Two: Weeks 5 to 8—Maximum Strength
Phase Three: Weeks 9 to 12—Conversion to Sustainability
References
Resources
Acknowledgments
About the Author
← Prev
Back
Next →
← Prev
Back
Next →