Category Archives for Learn Cool Moves

Show Off Your Future Six Pack Abs Now

Hiding Bellies Behind Numbers

Everyone talks about numbers

  • Calories eaten
  • Calories burned
  • Steps taken
  • Pounds gained
  • Pounds lost
  • Body fat percentages
  • Grams of carbs or protein or fat

The truth is that most people are just hiding behind the numbers while they hide their bellies behind​ baggy t-shirts.   I know.  I used to be one of those people.  I was miserable.

Belly Hider or Ab Show Off?

Be honest with yourself.  Are you hiding your belly beneath XXXL t-shirts, numbers on a scale, or hashtags like #gopaleo?  the only results that matter are the one you can see in the mirror.

How would it feel to reach down with one hand, grab the edge of your shirt and smoothly peel it off over your head to reveal your abs like a boss, like a badass.  No numbers necessary.  That action would speak for itself - the confidence, the swagger, the poise, the finesse...

You don't want a specific weight or body fat percentage.  You don't want a certain number of calories or grams of carbs or fiber or gluten.

What you want is to go from belly hider to ab show off.​

Will 2017 be the year you reveal your Abs?​

Results You Can See In Selfies

You know those sharp, individual muscle fiber lines that pop?  Those are exactly what you want to see in the mirror and in selfies.  If you're spending hours at the gym, doing hundreds of crunches and situps, and you're not seeing every sharp, cut , lean, shredded muscle fiber line you want to see then you're just wasting your time.

Reveal Your Abs Before You Have Abs

There is a better way - you can sculpt sharp abdominal muscle lines and reveal more of your abs while you're doing it - the key is replacing your standard crunches with moves that activate the maximum number of muscle fibers in the least amount of time.

The superhero crunch is laser-focused on sculpting a long, lean side view and hyper-defining the sharp lines of the abs and obliques

The superhero crunch is laser-focused on sculpting a long, lean side view and hyper-defining the sharp lines of the abs and obliques

NAIL THIS MOVE - IN 3 RIDICULOUSLY EASY STEPS

Superhero crunch maintains the deep core in an eccentric contraction while the surface core muscle are concentrically contracting

Combining Multiple Contraction Types

Find a soft surface for your knees.  Sand or grass outside, a folded yoga mat or blanket inside.

​Reach up and extend your hands to the sky.  Maintaining this length in your sides as you drop back will keep the deep core muscles in an eccentric contraction while you are crunching back up.

When you are having difficulty maintaining the stick-straight posture, that is the sign that you have pushed your deep core and surface abs to the limit.

Try to hold this position for a count of 10, extending your arms being you.​

To activate the maximum number of muscle fibers in the least amount of time, maintain a stick-straight upper body with no flex at the hip or waist and lengthen upwards as you drop back

To activate the maximum number of muscle fibers in the least amount of time, maintain a stick-straight upper body with no flex at the hip or waist and lengthen upwards as you drop back

Pushing The Limits

Superhero crunch - when you can't drop back any further, you have reached the limit of your deep core and surface abdominal muscles

Superhero crunch - when you can't drop back any further, you have reached the limit of your deep core and surface abdominal muscles

Stop Hiding Your Abs

Most crunch workouts focus on the surface abdominals - the ones you can see.

​The problem is that they shut down the deep core, where all the fat-burning action is.

You will reveal more of your surface abs while you're working out if you keep the entire length of deep core fibers activated.​

At the same time you will be sculpting the sharp, defined muscle fiber lines you want to see in the mirror and in selfies.

Look at the huge volume of muscle fiber in the deep core - you're not activating these fast-twitch fibers at all

Look at the huge volume of muscle fiber in the deep core - you're not activating these fibers at all

Most core workouts focus only on the thin layer of surface muscle and shut down the deep core - but the deep core is where all the fat-burning action is

Most core workouts focus only on the thin layer of surface muscle and shut down the deep core - but the deep core is where all the fat-burning action is

Take A Look Around... And In The Mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?   If you keep doing the same exercises as everyone else, you're going to look like everyone else. Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

Got Swagger?  Give Gym Hotties A Reason To Notice You

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

STOP HIDING BENEATH XXXL T-SHIRTS

define your shoulders and sculpt your abs with one move - the Bruce Lee Pickup

Rock The Yoga Studio – Nail This Muscle Move Before Your First Class

How would it feel to get noticed by that yoga hottie - you know, the one you're afraid to approach - without a word, by skillfully executing moves that speak for themselves? 

Instead of trying, like every other musclehead, to power through another set of weight plates -   grunting, grimacing, red-faced and sweating - why not learn to finesse extraordinary feats of strength with dexterity, skill and poise - and give that yoga hottie a reason to notice YOU.

Real News Flash

There's been a lot of talk about fake news lately, so here's some real news for ​you:

Single Women Work Out to Attract Guys​

Whether they are working on making their bodies more attractive, or they see the gym as a social environment preferable to a bar or club, the psychology is the same - meeting guys is on their minds.  

So, if you're not meeting hotties at the gym, you're doing it wrong, and if you can impress fit chicks during your workout, you're basically pulling off the ultimate feat of multitasking: building lean muscle while meeting hot women - at the same time.

But how exactly do you do that?

Well, instead of grunting, grimacing, panting and sweating through rep after boring rep of the exact same exercises as everyone else, and then trying to awkwardly start a conversation with some ridiculously hot gym babe, why not learn to expertly pull off some badass feats of strength with dexterity and poise that will get you shredded, strong, confident, and noticed by that hottie, without saying a word.

NAIL THIS MOVE - IN 3 RIDICULOUSLY EASY STEPS

The secret to crow balance is gradually transferring your weight from your toes to your hands

Crow Hand Balance in 3 Easy Steps

Crow balance is the first step in learning to execute some of the coolest-looking muscle yoga moves with finesse and style.  The key is using your deep core muscles to support your body weight in the air as you gradually transfer your weight from your toes to your hands.

Step 1

Step 1 is a deep toe squat - squeeze your chest to your thighs and the backs of your thighs to your calves as you balance on your toes

Step 1 is a deep toe squat - squeeze your chest to your thighs and the backs of your thighs to your calves as you balance on your toes

Toe Balance & Core-Squeeze Squat-Crunch 

The first step trains you to engage your core muscles in a tight squeeze to stabilize your body weight in the air.  Learning this skill will allow you to smoothly and effortlessly transfer your weight to your hands and float up into all of the hand balances.

Balance on your toes as you squat down and really squeeze your deep core, pressing your thighs to your chest and your calves to the backs of your thighs.  Extend your arms and hands as far forward as possible as a counterbalance to your bodyweight pulling you back.  When you can easily hold this tightly squeezed squat-crunch, you are ready to progress to step 2.​

Step 2

Step 2 - Maintain the deep squeeze, knees-to-elbows, as you roll forward balancing on the tips of your toes while you shift your body weight onto your hands

Step 2 - Maintain the deep squeeze, knees-to-elbows, as you roll forward balancing on the tips of your toes while you shift your body weight onto your hands

Slowly rock your body backwards and forwards keeping your core tightly squeezed and feeling your bodyweight shift from toes to hands.  Come off the ground with one foot at a time until your core is so stable in the air that your body doesn't wobble or shift at all.  Then you will be ready to lift both feet off the ground simultaneously and float up smoothly into the air.  You should be practicing on a soft surface like sand or grass, or place a blanket, pillow or folded yoga mat under your head as a crash pad.

Step 3

Step 3 - your core is doing most of the work. Once you can stabilize your body weight in the air try to look cool like "I totally got this" - Squeeze your elbows and thighs together for insane muscle definition

Step 3 - your core is doing most of the work. Once you can stabilize your body weight in the air try to look cool like "I totally got this" - Squeeze your elbows and thighs together for insane muscle definition

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?   If you keep doing the same exercises as everyone else, you're going to look like everyone else. Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

Got Swagger?  Give gym hotties a reason to notice you

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

FINESSE THIS BADASS MUSCLE MOVE IN 3 EASY STEPS

define your shoulders and sculpt your abs with one move - the Bruce Lee Pickup

Catch The Eye of a Yoga Hottie

How would it feel to get noticed by that yoga hottie - you know, the one you're afraid to approach - without a word, by skillfully executing moves that speak for themselves? 

Instead of trying, like every other musclehead, to power through another set of weight plates -   grunting, grimacing, red-faced and sweating - why not learn to finesse extraordinary feats of strength with dexterity, skill and poise - and give that yoga hottie a reason to notice YOU.

Real News Flash

There's been a lot of talk about fake news lately, so here's some real news for ​you:

Single Women Work Out to Attract Guys​

Whether they are working on making their bodies more attractive, or they see the gym as a social environment preferable to a bar or club, the psychology is the same - meeting guys is on their minds.  

So, if you're not meeting hotties at the gym, you're doing it wrong, and if you can impress fit chicks during your workout, you're basically pulling off the ultimate feat of multitasking: building lean muscle while meeting hot women - at the same time.

But how exactly do you do that?

Well, instead of grunting, grimacing, panting and sweating through rep after boring rep of the exact same exercises as everyone else, and then trying to awkwardly start a conversation with some ridiculously hot gym babe, why not learn to expertly pull off some badass feats of strength with dexterity and poise that will get you shredded, strong, confident, and noticed by that hottie, without saying a word.

NAIL THIS MOVE - IN 5 RIDICULOUSLY EASY STEPS

The final step is the Bruce Lee pickup - forming a "V" in the air while lifting up with your shoulders and crunching your lower abs

Bruce Lee Pickup in 5 Easy Steps

Bruce Lee could kick a specific bulb out of a chandelier without rattling any others - I once saw a photo of him holding this pickup which he could do for minutes at a time.  I thought it was impossible.  It's not.  It's totally doable.  Just follow the step-by-step.

Step 1

The first step in training your core and arms to lift your body weight is a balance on your hands and one heel.

Crunch your thigh as tightly to your chest as you can and contract your core, feeling the weight lift off of your hands as your core powerfully contributes to supporting your body weight in the air.​

Step 1 is a tight knee crunch combined with a shoulder lift.  As you balance on your hands and one heel, contracting your core will begin to lift your bodyweight off your hands

Step 1 is a tight knee crunch combined with a shoulder lift. As you balance on your hands and one heel, contracting your core will begin to lift your bodyweight off your hands

Step 2

Step 2 is a straight leg lift - try to get as high as you can into the air with both legs straight, and practice using your core to lift the weight off of your hands

Step 2 is a straight leg lift - try to get as high as you can into the air with both legs straight, and practice using your core to lift the weight off of your hands

Step 3

Step 3 gets you airborne with 4 coordinated movements.  Your hips swing forward as your front leg kicks up in the air.

At the same time, a powerful shoulder lift and an intense core crunch involving mainly the lower surface fibers and the deep core fibers provides more lift and will eventually strengthen to the point where you can freeze your body in the air and hold it there.​

Step 3 gets you airborne as your hips swing forward and your leg kicks up - coordinate this momentum with a shoulder lift and a deep core crunch

Step 3 gets you airborne as your hips swing forward and your leg kicks up - coordinate this momentum with a shoulder lift and a deep core crunch

Step 4

Practice step 4 until you can hold in the air for a count of 10.  Cross your ankles and lift with your shoulders as you simultaneously engage your lower abdominal muscles and crunch your deep core.

Squeeze your thighs toward your chest as tightly as you can and the resulting contraction in your deep core muscles will make it easier to support your weight on your hands.​

As this move gets easier and you can comfortably hold your body in the air for a count of 10, you will be ready to move on to the final step, the Bruce Lee pickup.

Step 4 - cross your ankles and lift with your shoulders as you coordinate a powerful crunch of your lower abs and deep core muscles

Step 4 - cross your ankles and lift with your shoulders as you coordinate a powerful crunch of your lower abs and deep core muscles

Step 5

Step 5 - The Bruce Lee Pickup, a move that never fails to impress.  Show off and shred your abs while defining your shoulders and sculpting your glutes

Step 5 - The Bruce Lee Pickup, a move that never fails to impress. Show off and shred your abs while defining your shoulders and sculpting your glutes

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?   If you keep doing the same exercises as everyone else, you're going to look like everyone else. Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

Got Swagger?  Give gym hotties a reason to notice you

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

FINESSE THIS BADASS MUSCLE MOVE IN 5 EASY STEPS

define your shoulders and sculpt your abs with one move - the Bruce Lee Pickup

Got a Gym Crush? Impress Her with Badass Arm Balances

Guys, if you're not getting hit on by hotties at the gym, in yoga class, at the beach, at crossfit, In the Tough Mudder electro-shock mud pit, or wherever you work out, you're doing something wrong.

Real News Flash

There's been a lot of talk about fake news lately, so here's some real news for ​you:

Single Women Work Out to Attract Guys​

Whether they are working on making their bodies more attractive, or they see the gym as a social environment preferable to a bar or club, the psychology is the same - meeting guys is on their minds.  

Go Ahead - Google it

Don't believe me?  Type "break the ice at the gym" into Google - you will see all of these related searches:

  • how to tell if a guy likes you at the gym
  • I like a guy at the gym
  • how to attract men at the gym
  • how to hit on a guy at the gym
  • how to get the guy at the gym to notice you

What that means is that if you're not meeting hotties at the gym, you're doing it wrong, and if you can impress fit chicks during your workout, you're basically pulling off the ultimate feat of multitasking: building lean muscle while meeting hot, fit women - at the same time.

But how exactly do you do that?

Well, instead of wasting your time endlessly slogging away on a treadmill or making faces like you're taking a crap while trying to bench press one more weight plate, then dragging your grunting, grimacing, panting, sweaty self over to some ridiculously hot chick and mumbling some lame pickup line, why not learn to finesse some impressive feats of strength that will get you shredded, strong, confident, and noticed by that hottie, without saying a word.

NAIL THIS MOVE - IN 5 RIDICULOUSLY EASY STEPS

Impress your gym crush with this powerful arm balancing move

Side Crow in 5 Easy Steps

Step 1

Step 1 is a full toe squat with the hips and knees fully flexed.  The core is engaged isometrically for balance.  Establishing stability in this position may take some practice at first - your core muscles will quickly adapt.

The shoulder spin and spinal twist bring in the abdominal obliques, concentrically on one side and eccentrically on the other.  The gluteal muscles are also eccentrically contracted as you turn and begin to roll your weight onto your arms.

The toe balance and shoulder spin establish stability in the core and engage the abdominal obliques while eccentrically contracting the glutes

The toe balance and shoulder spin establish stability in the core and engage the abdominal obliques while eccentrically contracting the glutes

Steps 2 & 3

Transferring your weight onto your arms will require some trial-and-error so practice positioning as shown in the diagram before placing all your weight on your arms.

Place your hands wide apart and spin your wrists outward, pointing your fingers forward and backward.  Spread your fingers wide apart and start getting a feel for rolling your body weight onto your palms and then your fingers.

Elbow placement is crucial as well - flex both elbows and press your front elbow firmly into the side of your mid-thigh and your rear elbow into your hip bone and rib cage.

Steps 2 & 3 are hand and elbow placement - which is crucial for giving you the leverage to support your body weight on your arms

Steps 2 & 3 are hand and elbow placement - which is crucial for giving you the leverage to support your body weight on your arms

Step 4

Step 4 is the roll and crunch.  Gradually progress to supporting your body weight on your arms with flexed elbows and soon your feet will float up effortlessly

Step 4 is the roll and crunch. Gradually progress to supporting your body weight on your arms with flexed elbows and soon your feet will float up effortlessly

Step 4 is the money move - it's where all the abdominal oblique and gluteal definition come from in this move.   This is where you want to move like a ninja, smoothly rolling your body weight onto your arms while flexing your elbows and engaging your deep core for stibility.  You will know when your core and arms are strong enough because your feet will effortlessly float up into the air.  The key is using all of the stabilization points and balance tricks you've already learned to train your muscles to handle the twist of your upper body as you rise up onto your arms and hands.

You CAN Learn This Move - You So Got This - Now Push Your Limits

Step 5 is where you can really push your limits.  As you straighten your legs and lift your head, the isometric deep core, oblique, and gluteal contractions are intensified dramatically - you'l feel the results instantly and start seeing them in the mirror soon after

Step 5 is where you can really push your limits. As you straighten your legs and lift your head, the isometric deep core, oblique, and gluteal contractions are intensified dramatically - you'l feel the results instantly and start seeing them in the mirror soon after

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?  Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

Got Swagger?  Give gym hotties a reason to notice you

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

NAIL THIS MOVE - IN 5 RIDICULOUSLY EASY STEPS

Gym Crush? Impress Her with Badass Arm Balances

Cool Muscle Tricks To Wow Gym Hotties

Guys, if you're not getting hit on by hotties at the gym, in yoga class, at the beach, at crossfit, In the Tough Mudder electro-shock mud pit, or wherever you work out, you're doing something wrong.

Real News Flash

There's been a lot of talk about fake news lately, so here's some real news for ​you:

Single Women Work Out to Attract Guys​

Whether they are working on making their bodies more attractive, or they see the gym as a social environment preferable to a bar or club, the psychology is the same - meeting guys is on their minds.  

What that means is that if you're not meeting hotties at the gym, you're doing it wrong, and if you can impress fit chicks during your workout, you're basically pulling off the ultimate feat of multitasking: building lean muscle while meeting hot women - at the same time.

But how exactly do you do that?

Well, instead of wasting your time endlessly slogging away on a treadmill or making faces like you're taking a crap while trying to bench press one more weight plate, then dragging your grunting, grimacing, panting, sweaty red face over to some ridiculously hot chick and starting an awkward conversation, why not learn to smoothly pull off some impressive feats of strength that will get you shredded, strong, confident, and noticed by that hottie, without saying a word.

NAIL THIS MOVE - IN 5 RIDICULOUSLY EASY STEPS

One Arm Scorpion in 5 Easy Steps

Step 1

Step 1 trains your core and upper body to balance your weight on your forearms.  You will build strength as you execute this move but mostly this is a matter of training the muscles to contract together in unison to support your body weight on the platform of your 2 forearms.

As you lift each foot into the air, hanging the heel further and further over the top towards the wall will shift more of your weight onto your forearms until you feel comfortable supporting your body weight.

Step 1 - Learn to place your weight on your forearms by transitioning from downward dog to dolphin then lifting one foot at a time into the air

Step 1 - Learn to place your weight on your forearms by transitioning from downward dog to dolphin then lifting one foot at a time into the air

Step 2

Transferring your weight onto your forearms in the fully inverted position is done in a stepwise fashion using your head on the ground and your feet on the wall as stabilizers.  Press your forearms into the ground as hard as you can - there should be minimal to no pressure on your head or neck.

This move will get a lot easier as you banana-shape your back and grab the wall with your feet to help support your weight.  When you can press your forearms into the ground hard enough that your head lifts off the ground, you are ready for the next step.

Step 2 - In the fully inverted position you will learn to balance on head and forearms using the wall for stability and support

Step 2 - In the fully inverted position you will learn to balance on head and forearms using the wall for stability and support

Step 3

Step 3 - Once you have the strength and balance to support your upper body on your forearms, your head will just float into the air as you lift it towards the wall and banana-shape your back

Step 3 - Once you have the strength and balance to support your upper body on your forearms, your head will just float into the air as you lift it towards the wall and banana-shape your back

Step 4

Step 4 is the money move - it's what gives you that smooth, cool look of effortlessly floating up into the air.  The key is using all of the stabilization points and balance tricks you've already learned to train your muscles to handle the twist of your upper body as you rise up onto your forearm and hand.

This move will get a lot easier as you banana-shape your back and grab the wall with your feet to help support your weight.  When you can press your forearm and hand into the ground hard enough that your head lifts off the ground, you are ready to progress to a soft surface in open air, without the wall for support - YOU GOT THIS!

Step 4 is the money move - it gives you that "extraordinary feats of strength" look as you effortlessly float up into the air. It's pretty simple to pull off if you just train your muscles to handle the twist of your upper body as your balance on one forearm and one hand

Step 4 is the money move - it gives you that "extraordinary feats of strength" look as you effortlessly float up into the air. It's pretty simple to pull off if you just train your muscles to handle the twist of your upper body as your balance on one forearm and one hand

Step 5

Step 5 - You are ready to transition to a soft surface in the open air without the wall for support.  Begin with the head and forearm balance and follow the same steps you did at the wall

Step 5 - You are ready to transition to a soft surface in the open air without the wall for support. Begin with the head and forearm balance and follow the same steps you did at the wall

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?  Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

Got Swagger?  Give gym hotties a reason to notice you

Stop wasting your time and energy doing the same soul-crushingly boring exercises, rep after rep, as everyone else.  Start doing something extraordinary and you will start to look extraordinary.  Why not give the hottest girl at the gym a reason to notice you?

COOL MUSCLE TRICKS TO WOW GYM HOTTIES IN 5 EASY STEPS

How to sculpt sharp, defined serrated abdominal oblique lines

Stop wasting your time and energy

I used to do thousands of crunches and I was always frustrated with the results.  All that effort and I wasn't seeing the abdominal lines I wanted to see.  So I analyzed the anatomy and - duh! - it was pretty obvious what I was doing wrong.

Stabilization and psoas bulk is killing your results

All the effort that you put into bicycle crunches has the opposite of the desired effect - you make your belly bulge by bulking up your psoas and core stabilization shuts down your obliques

Bicycle crunches have the opposite of the desired effect - you make your belly bulge by bulking up your psoas and core stabilization shuts down your obliques

How core stabilization shuts your body down and limits your results

There are 2 common problems with the standard bicycle crunch that are killing your results.  First, the anchoring of the tailbone stabilizes your deep core, which essentially shuts down the eccentric resistance to the twisting that would be caused by gravity.  This de-activates the deep core muscles which are the ones behind your belly and around your spine.  

When the deep core is forced to stay engaged through the whole movement for stabilization, the effect on the superficial abdominal muscles - the ones that give you those sharp, cut, serrated lines - is a series of intense sustained contractions of all types - concentric, eccentric, and isometric.  

Stabilization of the core deprives you of this sustained contraction throughout the move, forcing you to focus on the mid-range concentric portion, which gives you only a small fraction of the muscle-defining power that you would get from an intense sustained contraction without stabilization.

When the deep core is stabilized by anchoring the tailbone, the surface abdominals are deprived of intense sustained and varied contractions.  Bulking of the mid-psoas fibers also rounds out the belly and makes it bulge

When the deep core is stabilized by anchoring the tailbone, the surface abdominals are deprived of intense sustained and varied contractions. Bulking of the mid-psoas fibers also rounds out the belly and makes it bulge

Bulking up the psoas muscle

The psoas muscle runs deep, behind your abdominal organs.  When you do a mid-range isolation move like a crunch, especially when the core is stabilized, you are bulking up the middle fibers of the psoas muscle and making your belly bulge.

​Because of these 2 incredibly common mistakes, all the effort you put into bicycle crunches is not only wasted, but it's actually doing the opposite of what's intended: it's making your belly bulge more.  It's also not giving you the intense, sustained contraction that you need to define your oblique lines.

The blue lines are the ones you want to see in the mirror and selfies.  The way to get there is to push the vertical of your kicks higher and higher

Bulking up the middle fibers (highlighted in red) of the psoas muscle is the most common mistake in ab routines - they make the belly bulge.

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Sculpting a body you will love by pushing your limits

Jumprope twister is a mid-air dynamic twisting move consisting of synchronized eccentric (lengthening) contraction of the obliques on one side with concentric (crunch) action on the other side.  Since this move must be executed with the entire deep core activated isometrically to suspend the body in mid-air, it is one of the most powerful moves you can execute to define your oblique abdominal muscles

Jumprope twister is a mid-air dynamic twisting move consisting of synchronized eccentric (lengthening) contraction of the obliques on one side with concentric (crunch) action on the other side. Since this move must be executed with the entire deep core activated isometrically to suspend the body in mid-air, it is one of the most powerful moves you can execute to define your oblique abdominal muscles

Where the magic happens

No one has taught you these moves because they assume them beyond your capabilities. Conventional fitness training teaches you to back away in fear from your limits and never push into that thin zone at the edge of your capabilities. 

But guess what?  That thin zone at the limits of your capabilities is where all the magic happens.  So the reason you're not seeing the results you love in the mirror and in selfies is that you've accepted the limitations others have placed on you.

Most people shy away from multi-dimensional, curvilinear movement challenges in the thin zone at the edge of their capabilities.  Don't be one of those people!

If you want to see sharp, cut, serrated abdominal oblique lines in the mirror and in selfies, you've got to literally start sculpting them with every muscle contraction, with every second of effort in your workout.   

The jumprope twister

This is a mid-air dynamic twisting move consisting of synchronized eccentric (lengthening) contraction of the obliques on one side with concentric (crunch) action on the other side.  Since this move must be executed with the entire deep core activated isometrically to suspend the body in mid-air, it is one of the most powerful moves you can execute to define your oblique abdominal muscles.

The jumprope twister suspends your body weight in the air - so no core stabilization.  Eliminating the psoas bulge with no flex at the hip or knee makes the abdominal muscle lines pop

The jumprope twister suspends your body weight in the air - so no core stabilization. Eliminating the psoas bulge with no flex at the hip or knee makes the abdominal muscle lines pop

Suspending your body weight

See the sharply defined abdominal muscle lines in the image above ?  The reason you see those muscle definition lines is that the entire bodyweight is suspended in the air by an intense activation of all the core muscles, deep and superficial.  There is absolutely no external stabilization to rely upon.

No chair, straps, armrests, handles, leg rests or pedals.  No anchoring body parts like your feet, tailbone, back or shoulders.  How long you can suspend your body weight in the air depends entirely on your core muscles, so they have to stay activated and engaged as you perform the twist maneuver.

Eliminating the psoas bulge

When you twist tin the air with flexion at the hip and knee, the psoas bulges

When you twist in the air with flexion at the hip and knee, the psoas bulges

THE game changer.  When you twist WITHOUT hip or knee flexion, you get an intense sustained abdominal contraction - the muscle definition lines pop

THE game changer. When you twist WITHOUT hip or knee flexion, you get an intense sustained abdominal contraction - the muscle definition lines pop

In the gif on the left, my knees and hips are flexed, so I am twisting both at the spine and hip joints.  This results in a psoas contraction and belly-bulge, just like I described with the standard crunch.

Flexion at the hip and knee causes the psoas to contract and the belly to bulge

Flexion at the hip and knee causes the psoas to contract and the belly to bulge

to really see definition - try pushing your limits - how stick-straight can you stand?  how far can you twist your pelvis? how many times can you turn the rope? how fast?

Eliminating the hip and knee flexion lengthens the psoas - do this by maintaining an upright posture and twisting your pelvis around an imaginary vertical center line

In the gif on the right, I am maintaining a stick-straight upright posture, eliminating as much of the knee and hip flex as I can.  This lengthens the psoas into an eccentric contraction, and you can see the clear difference in abdominal muscle line definition.  As show in the diagram, imagine twisting your pelvis around an imaginary vertical center line and stay as upright as possible.

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?  Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

If you want results, stop wasting time and effort

Stop wasting your first 13 reps on boring, repetitive, closed-chain, linear isolation moves that are too easy, and not even feeling the burn until rep 14 or 15.  Why not start making every second of every workout count where it matters - well-defined abdominal muscle lines you can see in the mirror and in selfies?

Learning to push your own limits

The most astonishing gains are made within the thin zone at the edge of our capabilities, when we are challenged not only physically, but also technically and mentally.

to really see definition - try pushing your limits - how stick-straight can you stand?  how far can you twist your pelvis? how many times can you turn the rope? how fast?

to really see definition - try pushing your limits - how stick-straight can you stand? how far can you twist your pelvis? how many times can you turn the rope? how fast?

I incorporate at least one challenge move that is beyond the threshold of my abilities into my interval training every day. That forces me to acknowledge and confront my limits and make an effort to push beyond them every day. It is also a powerful way to focus the mind.

How far can you twist your pelvis?  How stick-straight can you stand?  How many times can you turn the rope?  How fast?  Learn to push your limits every day and you will start seeing those sharp, cut serrated lines in no time.

If you've never tried a move like this you will be astonished at how quickly you will gain strength, agility, and stamina.  You will also start seeing results in your abdominal muscle definition that will convince you to never waste time with standard crunches and machine exercises again.

Start seeing the only results that really matter - the ones you love to see in the mirror

The movements involved activate the entire range of muscle fibers in multiple dimensions, linear and curvilinear, over their entire length, so the results in muscle definition will be quick and dramatic compared to the standard crunches you're wasting your time and energy with now.

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Looking Great Naked isn't Magic ... It's Science

These moves are designed to maintain an intense isometric contraction of the entire core while you are in the air, so you will always feel the burn, and all of your time and effort will be laser-focused on results - those sharp, cut, abdominal lines you want to see in the mirror.  Once you feel that intense burn with every millimeter you progress and you start seeing the results in the mirror, standard crunches will start seeming like the boring, useless waste of time that they are.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

Define And Sculpt Your lower Abs With One Cool Kick

How you're shutting down your body

If you're working out at a gym or with a trainer, you are most likely doing a low variety repetition of routine linear, mid-range movements that were designed to bulk-up a specific bundle of muscle fibers while stabilizing the rest of your body. You strap yourself in a chair like you're on an airplane and work one muscle while the rest of your body literally shuts down. The result is specifically strengthened tissues next to weak underdeveloped ones, leading to deformity and unhealthy loads, reducing overall strength, agility and mobility.

Deconstructing movement

That conventional model of fitness training deconstructs human movement into tiny one-dimensional slices, reducing the breathtaking complexity and broad range of movement our bodies are capable of to a narrow type of 'exercise' that can be mechanized and marketed. So stop exercising like a machine and start moving like a human.

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?  Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?

THE game-changer that's missing in your workouts

The switch kick combines an intense fast-twitch lower ab contraction in the air with a powerful glute-hamstring jump and kick

The switch kick combines an intense fast-twitch lower ab contraction in the air with a powerful glute-hamstring jump and kick

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Why has nobody taught you the switch kick?

Most people shy away from multi-dimensional, curvilinear movement challenges in the thin zone at the edge of their capabilities.  Don't be one of those people!

THE game-changer is dynamic holistic movement patterns that constantly present new physical, technical, and cerebral challenges with ever-changing alignments, loads, variations, and micro-adaptations.

Backing away in fear from your limits

No one has taught you this move because they assume it's beyond your capabilities.  Conventional fitness training teaches you to back away in fear from your limits and never push into that thin zone at the edge of your capabilities.  So the reason you're not seeing the results you love in the mirror and in selfies is that you've accepted the limitations others have placed on you.

If you want results, stop doing that

That ends today.  Stop wasting your first 13 reps on boring, repetitive, closed-chain, linear isolation moves that are too easy, and not even feeling the burn until rep 14 or 15.  Why not start making every second of every workout count where it matters - well-defined abdominal muscle lines you can see in the mirror and in selfies?

Start with a knee crunch

The knee crunch has to be powerful enough to lift you off the ground.  It's an explosive upward move that generates momentum of your entire body weight in synchrony with the propulsion off the ground of the opposite glutes and hamstrings.

The lower abs and hip flexors work in opposition to gravity and the eccentric gluteal contraction on the same side.​

The knee crunch is a powerful lower abdominal and hip flexor concentric contraction against the opposition of gravity and the eccentric gluteal contraction

The knee crunch is a powerful lower abdominal and hip flexor concentric contraction against the opposition of gravity and the eccentric gluteal contraction

Stabilization is killing your results - let's fix it

Here's the problem: you strap yourself into a chair with handles, armrests, pedals and leg rests, stabilizing and shutting down as much of your body as possible.  Stabilization is killing your results.  Do you see those sharp, cut, defined abdominal lines in the mirror and in selfies?  I'm guessing the answer is NO - let's fix that.

Suspending your body weight

See the blue lines in the images below?  The reason you see those muscle definition lines is that in the switch maneuver the entire bodyweight is suspended in the air by an intense activation of all the core muscles, deep and superficial.  There is absolutely no external stabilization to rely upon.

No chair, straps, armrests, handles, leg rests or pedals.  No anchoring body parts like your feet, tailbone, back or shoulders.  How long you can suspend your body weight in the air depends entirely on your core muscles, so they have to stay activated and engaged as you perform the switch maneuver.

Ab muscle lines pop because of intense core contraction required to suspend the bodyweight in the air while switching legs with a synchronized concentric-eccentric lower ab contraction

Ab muscle lines pop because of intense isometric core contraction required to suspend the bodyweight in the air while switching legs with a synchronized concentric-eccentric lower ab contraction

The switch is where the magic happens - you have to keep your entire bodyweight suspended in the air while you combine a concentric contraction of the lower abs on one side with a controlled eccentric contraction on the other

The switch is where the money is - you have to keep your entire bodyweight suspended in the air while you synchronize a concentric contraction of the lower abs on one side with a controlled eccentric contraction on the other

The dynamic switch maneuver

This is a mid-air move consisting of synchronized eccentric (lengthening) contraction of the lower abs on one side with concentric (crunch) action on the other side.  Since this move must be executed with the entire core activated isometrically to suspend the body in mid-air, it is one of the most powerful moves you can execute to define your lower abdomnals.

The snap-kick

The leg coming off the ground first swaps positions with the higher knee in the air, then the rising leg executes a high snap-kick while the body is still airborne.  Since this motion works against both gravity and the eccentric gluteal contraction, it gives you definition of the lower abdominals and the glutes.

Ab muscle lines pop because of intense core contraction required to suspend the bodyweight in the air while switching legs with a synchronized concentric-eccentric lower ab contraction

The snap-kick intensifies the lower abdominal contraction which is now working against gravity and the eccentric gluteal contraction

Learning to push your own limits

The most astonishing gains are made within the thin zone at the edge of our capabilities, when we are challenged not only physically, but also technically and mentally.

I incorporate at least one challenge move that is beyond the threshold of my abilities into my interval training every day. That forces me to acknowledge and confront my limits and make an effort to push beyond them every day. It is also a powerful way to focus the mind.

How high can you propel your knee?  What about your kicking foot?  Since the knee crunch leads the foot kick, the upward momentum of the knee will give you more vertical, and allow you to kick higher.  So practice crunching your knee tight to your chest first, then work on the switch, then the powerful snap kick.  Each one of these moves can propel you higher.

Pick a spot in the sky - I use the top of a plam tree in the distance or a cloud.  Then try to aim the toes of your kicking foot above it.

The biomechanics of intensity - lower abdominal activation

The blue lines are the ones you want to see in the mirror and selfies.  The way to get there is to push the vertical of your kicks higher and higher

The blue lines are the ones you want to see in the mirror and selfies. The way to get there is to push the vertical of your kicks higher and higher

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Bruce Lee could kick a tiny lightbulb out of a chandelier without even rattling the chandelier.  He's my inspiration when I'm working on my switch kicks.  If you've never tried a move like this you will be astonished at how quickly you will gain strength, agility, and stamina.  You will also start seeing results in your abdominal muscle definition that will convince you to never waste time with standard crunches and machine exercises again.

Start seeing the only results that really matter - the ones you love to see in the mirror

The movements involved activate the entire range of muscle fibers in multiple dimensions, linear and curvilinear, over their entire length, so the results in muscle definition will be quick and dramatic compared to the standard crunches and squats you're wasting your time and energy with now.​

Bruce Lee could kick a tiny lightbulb out of a chandelier - think about that when you're working on your switch kicks

Bruce Lee could kick a tiny lightbulb out of a chandelier - think about that when you're working on your switch kicks

Looking Great Naked isn't Magic ... It's Science

These moves are designed to maintain an intense isometric contraction of the entire core while you are in the air, so you will always feel the burn, and all of your time and effort will be laser-focused on results - those sharp, cut, abdominal lines you want to see in the mirror.  Once you feel that intense burn with every millimeter you progress and you start seeing the results in the mirror, standard crunches will start seeming like the boring, useless waste of time that they are.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

Butt-Kicking Workout for Firm, Sculpted Glutes

Turn up the heat on your glutes

If you want to sculpt a firm, shapely butt you've got to stop doing the same old repetitive one-dimensional linear squats that everyone else is doing and start learning moves that are varied, constantly changing and challenging your gluteal muscles to adapt to novel alignments, twists, angles, loads and demands.  This series of moves combines multiple dimensions of gluteal fibers in both isometric and fast-twitch concentric-eccentric to hyper-define the gluteal landmarks that comprise a beautiful butt.

Stop exercising and start moving

Conventional fitness training deconstructs human movement into tiny one-dimensional slices. It reduces the broad range of human movement to a narrow type of 'exercise' that can be mechanized and marketed. So stop exercising like a machine and start moving like a human.

Learn these moves and you can turn up the heat on your gluteal muscles every single time you work out.  So why not start making every second of every workout count where it matters - a firm, beautifully sculpted butt you can see in the mirror.

Butt kicks

The key to a firm, toned, defined butt is combining the explosive fast-twitch hamstring kick with the isometric contraction of the gluteal stabilization fibers on the opposite side to define the infragluteal fold.

Each time you kick explosively with your hamstrings, and each time you land, the lower gluteal fibers are isometrically activated to counteract the upper body wobble due to the asymmetric gravitational pull.

Activating the fast-twitch hamstring fibers at the same time, hyper-defines the fold where the gluteal muscle tucks under toward the hamstring origin, one of the aesthetic keys to a firm, sculpted, butt.​

Start learning butt-kicks without the rope, then add a weighted speed rope to activate your upper body and ramp up the intensity level

Start learning butt-kicks without the rope, then add a weighted speed rope to activate your upper body and ramp up the intensity level

These Kick-Ass Moves in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Mummy kicks

Mummy kicks are straight-legged, low kicks, that combine eccentric gluteal contraction with isometric stabilization on the opposite side.

As with the other butt-kicking moves, start without the rope and practice the kick keeping your leg straight and eyes up.​

When you bring in the weighted speed rope, keep the handles low and forward to clear the kicking toes.​

Mummy kicks use the quadriceps as an opposing muscle force for an eccentric gluteal contraction on one side and isometric stabilization on the opposite side

Mummy kicks use the quadriceps as an opposing muscle force for an eccentric gluteal contraction on one side and isometric stabilization on the opposite side

High kicks

This is an intense move, with 2 different jumps putting the isometric gluteal stabilizers to work on the standing side.

The first jump is a knee crunch, then a snap-kick which activates the fast-twitch quadriceps fibers on the kicking side against the eccentric gluteal contraction on the same side.

Practice without the rope first.  When you brin the rope in, keep your eyes up and rope handles high and forward, to allow for your highest possible kick.​

High kicks combine a knee crunch with a snap kick for a fast-twitch quadriceps contraction as an opposing muscle load against the gluteal concentric contraction

High kicks combine a knee crunch with a snap kick for a fast-twitch quadriceps contraction as an opposing muscle load against the gluteal concentric contraction

Learning to push your own limits

Has anyone ever taught you how to identify and push through your own limits?

Each of these moves can be intensified in at least 4 ways:

  • Speed of rope-turning
  • Number of rope turns
  • Vertical height of jump
  • Height or power of kick​

If you can turn the rope 10 times with each of these moves, you're in good shape.  You can use objective internal measures from day-to-day to gauge your own performance.  Practice rating your own performance daily and when your are powering through all the moves solidly in a smooth, relaxed style, it's time to turn up the intensity with speed, more rope turns, or higher jumps and kicks.

The butt-kicking workout

Start learning butt-kicks without the rope, then add a weighted speed rope to activate your upper body and ramp up the intensity level

This workout will kick your butt, both figuratively and literally

Start seeing the only results that really matter - the ones you love to see in the mirror

The movements involved activate the entire range of gluteal fibers in multiple dimensions, linear and curvilinear, over their entire length, so the results in muscle definition will be quick and dramatic compared to the standard squats you're probably wasting your time and energy with now.​  

Don't be one of those people!

Most people shy away from curvilinear, multi-dimensional, movement challenges in the liminal zone at the edge of their capabilities. Don't be one of those people! The reason is usually fear of failure or injury.

If you learn how to properly and safely push into that zone every day, the constant adaptation and micro-variation required will keep your mind and body in a continuous state of being challenged. This will not only motivate you but it will also keep you young. Imagine the confidence of being able to do a little bit more every tomorrow than you could do yesterday. When you reach that point, chronological age becomes inconsequential.

These Kick-Ass Moves in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Looking Great Naked isn't Magic ... It's Science

These moves are designed to maintain an intense isometric contraction through the entire move so you always feel the burn, and all of your time and effort is laser-focused on results - that firm, defined, shapely butt you want to see in the mirror.  Once you feel that intense burn with every millimeter you progress and you start seeing the results in the mirror, standard squats will start seeming like the boring, useless waste of time that they are.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

This Awesome Move in 5 Easy Steps

I thought moves like this were impossible

Not long ago, I thought a move like this was impossible.  I'm not talking difficult like learning to speak Chinese.  I mean physically impossible like traveling faster than the speed of light.  I just thought that my body was not capable of moving like that through space.  I was wrong.

Deconstructing movement, step-by-step

One day I realized that if I do the same exercises as everyone else then I'm going to look like everyone else at the gym and that wasn't what I wanted.  So I decided apply my brain and my knowledge of anatomy and biomechanics to figure out how to teach myself to do some super-cool moves.  I was amazed at what I was able to accomplish simply by developing a step-by-step system.

Take a look around... and in the mirror

Look around.  Is the average gym member lean, sculpted, agile, strong, defined, and toned?  Would you be happy with the results of the average person pumping away endless reps on the machines at the gym?  Are you happy with the results you see in the mirror?  If not, try something new.

THE game-changer that's missing in your workouts

THE game-changer is dynamic holistic movement patterns that constantly present new physical, technical, and cerebral challenges with ever-changing alignments, loads, variations, and micro-adaptations.

Flip Dog step 1 - from downward dog on all 4s, shift your weight to one hip and shoulder before lifting the arm then the foot skyward

Flip Dog step 1 - from downward dog on all 4s, shift your weight to one hip and shoulder before lifting the arm and then the foot skyward

Why has nobody taught you flip dog?

They assume you can't do it.  Just like I did.  But you can do it.  Plus a lot more.  You just need a system.  Most people shy away from multi-dimensional, curvilinear movement challenges in the thin zone at the edge of their capabilities.  Don't be one of those people!

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

If you want results, stop doing this

Stop wasting your first 13 reps on boring, repetitive, closed-chain, linear isolation moves that are too easy, and not even feeling the burn until rep 14 or 15.  Why not start making every second of every workout count where it matters - well-defined muscle lines you can see in the mirror and in selfies?

Step 2

In step 2 the hand moves skyward first, followed by the foot.  Both hand and foot trace a curvilinear path to land under the main body mass (near the spine and tailbone) to support the body weight in the air.

While the arm and leg are tracing circular arcs in the air, there is a coordinated pivot around the hip and shoulder supporting the body weight.

Flip Dog step 2 - pivot on the ground shoulder and hip while the sky hand and foot trace a curvilinear path towards the tailbone

Flip Dog step 2 - pivot on the ground shoulder and hip while the sky hand and foot trace a curvilinear path towards the tailbone

Stabilization is killing your results - let's fix it

Here's the problem: when you go to the gym you strap yourself into a chair with handles, armrests, pedals and leg rests, stabilizing and shutting down as much of your body as possible.  Stabilization is killing your results.  Do you see those sharp, cut, defined abdominal lines in the mirror and in selfies?  I'm guessing the answer is NO - let's fix that.

Steps 3 and 4 - Hip Twist and Shoulder Flip

Flip Dog step 3 - the timing of the hip twist as the foot lands redistributes the lower body weight onto both hips in hyperextension

Flip Dog step 3 - the timing of the hip twist as the foot lands redistributes the lower body weight onto both hips in hyperextension

Step 4 is where the muscle definition money is.  The core contracts to support much of the body weight in the air while the back arches and the ground shoulder flips into hyperextension as the sky hand lands simultaneously

Step 4 is where the muscle definition money is. The core contracts to support much of the body weight in the air while the back arches and the ground shoulder flips into hyperextension as the sky hand lands simultaneously

Step 5 - The Landing

The final step is an arching of the back and hyperextension of both hips and shoulders

The final step is an arching of the spine and hyperextension of both hips and shoulders

Learning to push your own limits

The most astonishing gains are made within the thin zone at the edge of our capabilities, when we are challenged not only physically, but also technically and mentally.

I incorporate at least one challenge move that is beyond the threshold of my abilities into my interval training every day. That forces me to acknowledge and confront my limits and make an effort to push beyond them every day. It is also a powerful way to focus the mind.

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

The biomechanics of intensity - abdominal muscle activation

Maintaining an isometric contraction of the core while your body weight curves through the air is the key to highlighting your abdominal muscle definition

Maintaining an isometric contraction of the core while your body weight curves through the air is the key to highlighting your abdominal muscle definition

Bruce Lee could kick a tiny lightbulb out of a chandelier without even rattling the chandelier.  He's my inspiration.  If you've never tried a move like this you will be astonished at how quickly you will gain strength, agility, and stamina.  You will also start seeing results in your abdominal muscle definition that will convince you to never waste time with standard crunches and machine exercises again.

Start seeing the only results that really matter - the ones you love to see in the mirror

The movements involved activate the entire range of muscle fibers in multiple dimensions, linear and curvilinear, over their entire length, so the results in muscle definition will be quick and dramatic compared to the standard crunches and squats you're wasting your time and energy with now.​

Looking Great Naked isn't Magic ... It's Science

These moves are designed to maintain an intense isometric contraction of the entire core while you are in the air, so you will always feel the burn, and all of your time and effort will be laser-focused on results - those sharp, cut, abdominal lines you want to see in the mirror.  Once you feel that intense burn with every millimeter you progress and you start seeing the results in the mirror, standard crunches will start seeming like the boring, useless waste of time that they are.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

Bug Walk – The Ultimate Glute Burner

Turn up the heat on your glutes

If you want to sculpt a firm, shapely butt you've got to stop doing the same old repetitive one-dimensional linear squats that everyone else is doing and start learning moves that are varied, constantly changing and challenging your gluteal muscles to adapt to novel alignments, twists, angles, loads and demands.  There is no better way to accomplish all of that in a single dynamic move than bug walk.

Breathless and feeling the burn on the first rep

The way you know you're really dialing up the intensity is if you start feeling the burn on the first rep.  This ultimate killer-cool glute burning move is adaptable to your skill level so you can adjust the setup to maximize the intensity every time.

Nobody has taught you this move

No one has taught you this move because they assume it's beyond your capabilities, and the standard fitness training isn't designed to teach you how to push beyond your own limits.  So the reason you're not seeing results you love in the mirror is that you've accepted the limitations others have placed on you.

That ends today

That BS ends today.  Learn this one move and you can turn up the heat on your gluteal muscles every single time you workout.  So why not start making every second of every workout count where it matters - a firm, beautifully sculpted butt you can see in the mirror.

The setup

Getting into the setup position requires an intense eccentric contraction of the gluteal muscles - you can adjust the intensity by lifting your tailbone higher

Getting into the setup position requires an intense eccentric contraction of the gluteal muscles - you can adjust the intensity by lifting your tailbone higher once your hands are anchored under your toes

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Maximal definition from maximal lengthening

The hip forward fold

The key is to set up an intense end-terminal eccentric contraction of the gluteal muscles so that they are fully lengthened before the concentric contraction phase begins.  This is accomplished first with a deep forward fold at the hip, bringing the upper body into parallel alignment with the thighs.

The first step in setting up the eccentric gluteal contraction is a forward fold at the hip that establishes parallel alignment between upper body and thighs

The first step in setting up the eccentric gluteal contraction is a forward fold at the hip that establishes parallel alignment between upper body and thighs

Anchoring for opposing muscle forces

Wrapping your hands first between your calves and then around the outside of your feet and anchoring them under your toes gives you opposing muscle force to deepen the gluteal eccentric contraction with an upward thrust of your tailbone.

Lock the hip fold into place  with the hands anchored under the toes

Lock the hip fold into place with the hands anchored under the toes

Turning up the heat on your glutes

Locking your arms into place by wrapping your hands around the front of your toes and literally stepping on your hands (which is why I always use a soft surface like grass, a yoga mat, or sand - the beach is the ideal place to practice bug walk) gives you an adjustable lever you can use to dial up the intensity of the eccentric gluteal contraction before you start moving in the concentric phase of bug walk.

The upward thrust of the tailbone while the arms anchor the hip fold give you an intensity lever you can adjust so you feel the gluteal burn right away and start seeing results

The upward thrust of the tailbone while the arms anchor the hip fold give you an intensity lever you can adjust so you feel the gluteal burn right away and start seeing results

Learning to push your own limits

This is where you get to decide the exact level of intensity you can tolerate and explore pushing your own limits.  Lift your tailbone high enough into the air so you feel the burn in your glutes right away.  This maneuver gives you a built-in lever to adjust the intensity to your own limitations and learn how to push the envelope. 

The biomechanics of bug walk motion

Each concentric lifting of a heel starts from a deep end-terminal eccentric contraction, maximizing the stimulation of gluteal muscle fibers

Each concentric lifting of a heel starts from a deep end-terminal eccentric contraction, maximizing the stimulation of gluteal muscle fibers

Start walking backwards by lifting your heels

When you are comfortable in the setup position and you are able to squat up and down, lengthening the gluteal fibers, then you are ready to progress to the dynamic concentric phase of the bug walk. 

In my experience, if you've never tried a move like this it's a little easier to start walking backwards, balanced on your heels.  once you get the hang of it, you will be able to also propel you body forward, sideways, or any direction you choose.​

Start by lifting one heel at a time and walking backwards.  Keep your tailbone high and your hands wrapped around your toes

Start by lifting one heel at a time and walking backwards. Keep your tailbone high and your fingers hooked around the front of your toes

Intensify the gluteal contraction

Each time you lift one of your heels of the ground, you will feel the intense concentric contraction of the gluteal muscle on one side and the intense isometric contraction stabilizing your body weight on the other side.

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Try different directions

As you rock from side to side and propel your body backwards and then forward, the quicker you move and the higher you keep your tailbone in the air, the greater volume of gluteal fibers will be activated, including slow-twitch and fast-twitch.

Start seeing the only results that really matter - the ones you love to see in the mirror

The movements involved activate the entire range of gluteal fibers in multiple dimensions, linear and curvilinear, over their entire length, so the results in muscle definition will be quick and dramatic compared to the standard squats you're probably wasting your time and energy with now.​

Bug walk is an isometric and dynamic move that starts from an intense isometric gluteal contraction so it's laser-focused on the results - the firm, sculpted butt you want to see in the mirror

Bug walk is an isometric and dynamic move that starts from an intense isometric gluteal contraction so it's laser-focused on the results - the firm, sculpted butt you want to see in the mirror

Looking Great Naked isn't Magic ... It's Science

These moves are designed to maintain an intense isometric contraction through the entire move so you always feel the burn, and all of your time and effort is laser-focused on results - that firm, defined, shapely butt you want to see in the mirror.  Once you feel that intense burn with every millimeter you progress and you start seeing the results in the mirror, standard squats will start seeming like the boring, useless waste of time that they are.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

The Coolest Crunches Nobody Will Teach You

Are you still doing the same exercises as everyone else?

If you do the same exercises as everyone else you'll get the same results.  Look around - is that what you want?  I didn't think so.  So why are you still doing them?

Breathless and feeling the burn on the first rep

These are killer-cool crunches that will have you breathless and feeling the burn on the first rep.  That's how you know you're pushing your own limits.  These crunches are also laser-focused on sculpting the lines and sharp angles you want to see in the mirror.  So why aren't you doing them?  Could that be the reason you're not happy with the results you see in the mirror?

Nobody has taught you

The simple answer is that other people have assumed you're not capable of doing these kick-ass cool moves.  If that doesn't make you just a little bit angry perhaps it should.  

When I realized the fact that I was living a default life - within the limitations set for me by other people -  I was angry at myself for letting it go on for so long.  So I decided to make a change and learn how to identify my own limits and push beyond them.  

Are You living within the limitations set for you by others?  Has anyone ever taught you how to push your own limits every day?

Got lines?

If you want to see these lines you have to sculpt them yourself.  These Intense crunch moves are designed to sculpt a long, lean side view and make every line and angle pop.  It's simple anatomy and biomechanics and I've figured it out so you don't have to - so what are you waiting for?

The superhero crunch is laser-focused on sculpting a long, lean side view and hyper-defining the sharp lines of the abs and obliques

The superhero crunch is laser-focused on sculpting a long, lean side view and hyper-defining the sharp lines of the abs and obliques

The "Rocky Balboa" reverse crunch combines the biomechanical advantage of the superhero crunch with a powerful activation of the lats and serratus to hyper-define the obliques and serrations along the side of the ribcage

The "Rocky Balboa" reverse crunch combines the biomechanical advantage of the superhero crunch with a powerful activation of the lats and serratus to hyper-define the obliques and serrations along the side of the ribcage

This Awesome Move in 5 Easy Steps

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Step 1 - Stop doing standard crunches!

If you've been taught to do standard crunches - stop doing them!  The typical core stabilized mid-range moves you learn at the gym are crippling your ability to keep your core stable and maintain spinal height throughout the move, which is key to sculpting a long lean side view and sharply defined lines and angles.

Start training yourself to do a "V-up" correctly, as shown in the image.  It will feel difficult at first since your are activating new muscle fibers in new dimensions.  Learn this move (see diagrams below) to prepare you for the more intense Superhero and Rocky Balboa.

Reaching back as far as you can beyond the tree is a power move stimulating a  massive volume of muscle fiber in the deep core, lengthening the psoas and engaging the obliques and serrated for maximum shred

To sculpt the body you want, you have to start long and lean, destabilize the core to allow side-side wobble to engage the lateral fibers, and maintain spinal height to activate the end-terminal fibers throughout the whole move.

Reaching back as far as you can beyond the tree is a power move stimulating a  massive volume of muscle fiber in the deep core, lengthening the psoas and engaging the obliques and serrated for maximum shred

The correct way to start a crunch to get results - only the tailbone is anchored and the psoas fibers are maximally lengthened.

Reaching back as far as you can beyond the tree is a power move stimulating a  massive volume of muscle fiber in the deep core, lengthening the psoas and engaging the obliques and serrated for maximum shred

Once you can preserve the spinal height and lower body extension throughout the move - you will be ready to move on to the cool crunches that will really start sculpting your side view, lines and angles

The biomechanics of the superhero crunch

The superhero crunch uses your body weight and gravity to place a variable load on the isometrically contracted deep core (psoas) and surface abdominals as you drop back further and further.

This powerful isometric muscle contraction stimulates a massive amount of muscle fiber in the abdominal muscles and since the core is not stabilized, maintaining a straight position and preventing side-side wobble places an ever increasing load on the obliques which contract to keep the pelvis centered in the air.

Why waste time not feeling the burn through 80-90 percent of your reps?  This move is designed to maximize muscle stimulation throughout the whole move.  Why not sculpt every line and angle you want?  That's exactly what you're doing here.

The superhero crunch maintains a powerful isometric contraction of the deep core and the surface abdominals, laser-focusing all your efforts and time on hyper-defining the lines and angles you want to see in the mirror

The superhero crunch maintains a powerful isometric contraction of the deep core and the surface abdominals, laser-focusing all your efforts and time on hyper-defining the lines and angles you want to see in the mirror

Gravity and your body weight increases the load as you drop back and you will feel the burn with every millimeter because of the the volume of muscle fiber isometrically contracted against the load

Gravity and your body weight increases the load as you drop back and you will feel the burn with every millimeter because of the the volume of muscle fiber isometrically contracted against the load


The super-cool kick-ass Rocky Balboa reverse crunch

The "Rocky Balboa" reverse crunch combines the biomechanical advantage of the superhero crunch (gravity working isometrically against the deep core and surface abs) with a powerful contraction of the lats and serratus to hyper-define the obliques and serrations along the side of the ribcage.

Your body weight rests entirely on your shoulder blades, not your neck or head, and your body stays stick-straight, with no flex at the hip or waist. 

The Rocky Balboa move maximizes core muscle stimulation so you feel the burn on the first rep

The Rocky Balboa move maximizes core muscle stimulation so you feel the burn on the first rep

Learning to identify and push through your own limits

Here's how to identify your own personal limits and then learn to push through them.

Wrap your arms around a tree above your head (you can also use a fence or if indoors, a sofa).  use the pull of your lats to balance your weight on your shoulderblades as you roll up into a shoulder stand.

The first step is to get your body stick-straight in the air, with no tension on your neck or weight on your head.

​Then use a negative move to gradually lower your body, keeping it stick-straight.  Even if you only progress a few millimeters a day, you will be stimulating a massive volume of muscle fiber and you will see the results in your sculpted side view quickly.

It will be easier to identify your own limits if you start at the top and use the negative move (slowly lowering your body) to the point where you can no longer avoid flexing at the hip or waist. This way you can learn to progress a little each day

It will be easier to identify your own limits if you start at the top and use the negative move (slowly lowering your body) to the point where you can no longer avoid flexing at the hip or waist. This way you can learn to progress a little each day

This Awesome Move in 5 Easy Steps

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The Rocky Balboa - see just how challenging it is to keep your entire body stick-straight off the ground resting your bodyweight on your shoulderblades

The Rocky Balboa - see just how challenging it is to keep your entire body stick-straight off the ground resting your bodyweight on your shoulderblades

Looking Great Naked isn't Magic ... It's Science

These moves are designed to maintain an intense isometric contraction through the entire move so you always feel the burn, and all of your time and effort is laser-focused on results - those sharp, cut lines and angles you want to see in the mirror.  Once you feel that intense burn with every millimeter and you start seeing results, you'll never go back to standard crunches.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

One Insane Shoulder-Defining Move

Are you still doing the same exercises as everyone else?

If you do the same exercises as everyone else you'll get the same results.  Look around - is that what you want?  I didn't think so.  So why are you still doing them?

Most exercises you learn at the gym are repetitive, linear, core-stabilized, mid-range, isolation moves that waste most of your energy and time not focused on results.  The only results that matter are the ones you see in the mirror.  If you're not happy with them, stop wasting your time and make a change.

Breathless and feeling the burn on the first rep

Here's the thing - there are 2 ways to get to breathless and feeling the burn.  You can repeat the same easy boring linear rep until that one small bundle of muscle fibers is exhausted, or you can powerfully activate a massive volume of fibers with new contractions in new dimensions to fire up the mitochondria in all those fibers.  

At the cellular level, it's all about the number of mitochondria (the tiny calorie-burning machines) you stimulate in the time you're working out.  So why not optimize that number with intense moves focused on maximizing muscle fiber stimulation in minimal time?  If you stimulate enough muscle fiber so those mitochondria are screaming for more oxygen, you will know it right away because you will be breathless and feeling the burn on the first rep.

This one shoulder move is designed to laser-focus all of your effort on sculpting those sharp, defined, rippling, individual muscle fiber lines you want to see in the mirror.  The reason is that instead of working one linear group of mid-range fibers to exhaustion, you maintain the intense muscle stimulation in a circumferential multi-dimensional sweep throughout the entire fluid movement.

This intense continuous stimulation is why you will be breathless and feeling the burn on a single rep instead of waiting through 12 or 13 boring reps to get there.  Are you ready?​

The handstand swing-through is a continuous move that maximizes stimulation of muscle fiber that defines the shoulder

The handstand swing-through is a continuous move that maximizes stimulation of muscle fiber defining the shoulder with continuous fluid curvilinear motion

This Awesome Move in 5 Easy Steps

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Handstand swing-through

The handstand swing-through is a single continuous move that maximally stimulates the muscle fibers surrounding the shoulder joint (deltoids, pecs, and lats) in a circumferential sweeping arc.

This technique gives you far superior results with respect to muscle definition because you're not just stimulating a single set of linear fibers but rather the whole circle of fibers from the pectoralis tendon anteriorly to the full arc of the deltoids over the top and sides of the shoulder to the huge fan-shaped latissimus muscle in back.​

The upswing - all the muscles surrounding the shoulder joint are powerfully contracted circumferentially and isometrically as the ribcage rolls around the shoulder joint and up into the air lifted by the deep core

The upswing - all the muscles surrounding the shoulder joint are powerfully contracted circumferentially and isometrically as the ribcage rolls around the shoulder joint and up into the air lifted by the deep core

Downswing - this is a slow, controlled tuck with gravity and the ribcage swings the opposite way, powerfully extending the shoulder lift to keep the feet off the ground

Downswing - this is a slow, controlled tuck with gravity as the ribcage swings the opposite way, powerfully extending the shoulder lift to keep the feet off the ground

The swing-through

The swing-through is the intense, end-terminal, squeeze-crunch that changes the game with respect to shoulder definition.

Tuck your knees tight as you activate all the shoulder muscles and allow your upper body to slowly descend and swing forward between your arms in a controlled, fluid arc.  As your ribcage rotates around the firmly fixed shoulder joint, every muscle fiber must powerfully contract one-at-a-time because of the circumferential arc of motion.

In order to clear the ground, you need to do 2 things.  First contract your deep core into a tight squeeze.  Then, maximally contract your deltoid, pec, and lat fibers in a lifting motion to propel your ribcage upward while your powerfully straightened arms press firmly into the ground.

The swing-through is an intense deep core crunch combine with a hyper-lift at the shoulder joint to allow the legs and feet to float through between the arms

The swing-through is an intense deep core crunch combine with a hyper-lift at the shoulder joint to allow the legs and feet to float through between the arms

The "Bruce Lee" finish

Bruce Lee could kick one specific lightbulb out of a chandelier.  I once saw an image of him doing a V-shaped pickup so I tried it - wow is that brutal!  So I call this the "Bruce Lee" finish.

After you swing your feet through, flex your hips into a "V" shape as you extend your legs.  This will swing the ribcage into a backwards tilt at the shoulder.  Holding this position for even a second will powerfully stimulate the deltoid which is stabilizing the entire body weight in the tilted position against the pull of gravity.  You will notice serious strength gains and results in your deltoid fiber definition right away. ​

The "Bruce Lee" V-shaped pickup requires intense contraction of the front deltoid fibers to hold the ribcage swung forward with the legs extended

The "Bruce Lee" V-shaped pickup requires intense contraction of the front deltoid fibers to hold the ribcage swung forward with the legs extended

This Awesome Move in 5 Easy Steps

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Looking Great Naked isn't Magic ... It's Science

This one powerful move is designed to maintain an intense isometric contraction through the entire move so you always feel the burn, and your time and effort is laser-focused on results - those sharp, cut lines and angles you want to see in the mirror.  Once you feel that intense burn with every millimeter of the up, down, and swing-thru strokes, and you start seeing those sharp, defined muscle fibers in the mirror, you'll never go back to standard repetitive shoulder exercises.

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

Breathless and Feeling The Burn on The First Rep

That's how you know

Seriously - that's how you know you're pushing your limits - if you're breathless and feeling the burn on the first rep.

Why you're not seeing results

If you do the same exercises as everybody else, you'll get the same results.  Look around.  Is that what you want?  I didn't think so.

The reason that you don't see the results you want to see in the mirror and in selfies is that you've accepted the limitations placed on you by others.  You've never been taught how to find your own limits and push through them​.

Find your limits

Heres how to find your limits: identify a move that is just slightly out of your range, a little bit too difficult for you to do, even once.  When you're breathless and feeling the burn on the first rep, you know you've found your limit.  That's the sweet spot for both motivation and results.

You will definitely feel the burn on the first rep of the Rocky Balboa reverse crunch because you are stimulating new muscle fibers with new contractions and in dimensions you've never experienced before

You will definitely feel the burn on the first rep of the Rocky Balboa reverse crunch because you are stimulating new and varied muscle fibers with different contractions and loads in dimensions you've never experienced before

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

This technique will do two things: it will optimize your motivation because studies show that motivation peaks when we are pursuing goals that are just difficult​ enough to challenge us but not too difficult.  It will also give you immediate feedback on a daily basis as you get better at the challenging move, which is the second key component of motivation confirmed by science.

Feeling the burn

If you have to do a lot of reps before you feel the burn in your muscles, then your reps are too easy. This is because you will get the greatest metabolic benefit from exercises that stimulate new muscle fibers in new dimensions.

There are 3 reasons you feel the burn:

  1. Traumatizing the same set of fibers over and over until they are damaged with tears (micro-trauma).
  2. Depletion of muscle glycogen and buildup of lactic acid.
  3. Stimulation of new fibers with different types of contractions and loads you haven't experienced before.

The first 2 are a waste of time and energy. You spend 80-90% of your workout time just getting your muscle fibers to a state of exhaustion. Only the third one will get you the results you want to see in the mirror - lean, toned, defined muscle, with the least amount of effort and time wasted.

Why not feel the burn on the first rep?

Once I figured it out I was like - Duh!  Like most people I had been caught up in gym-fitness dogma about specific fixed numbers of reps.  But the day I figured it out was the day I started actually changing the shape of my body and seeing the results I wanted to see in the mirror. 

Why not make every  second of every move count?

Are you still waiting until the 13th rep to feel the burn?  Why are you wasting so much time and effort - you can never get it back.  Get out of the gym and break through the limitations placed on you by others.  I guarantee you will feel the burn on the first rep with this move, and your muscle definition will go through the roof.​

 The Rocky Balboa Move

I call this move the Rocky Balboa because I remember seeing it in a training montages in one of the Rocky movies.  It's an incredibly intense reverse crunch into a shoulder stand with the body maintained in a rigid, stick-straight position.

Wrap your arms around a tree for support.  You can also use a fence or if indoors, a bed, sofa, or doo​r.  Powerfull contract your lats to stabilize your body weight on your shoulder blades and roll up into a shoulder stand.  There should be no pressure on your neck or weight on your head.


The Rocky Balboa - see just how challenging it is to keep your entire body stick-straight off the ground resting your bodyweight on your shoulderblades

The Rocky Balboa - see just how challenging it is to keep your entire body stick-straight off the ground resting your bodyweight on your shoulderblades

Learning to push your own limits

Here is an easy way to start pushing your limits every day - start at the top or as close to the top as you can.  As your lower your body try to keep your body stick-straight and see how low you can go.  

Every millimeter counts

You will be maintaining an intense isometric contraction of your deep core and abdominal muscles while the load placed on them increases every millimeter you lower yourself.

This is the kind of intense varied muscle stimulation that will start giving you results.​

It will be easier to identify your own limits if you start at the top and use the negative move (slowly lowering your body) to the point where you can no longer avoid flexing at the hip or waist.  This way you can learn to progress a little each day

It will be easier to identify your own limits if you start at the top and use the negative move to train your core muscles

Feel the power

Once you are able to execute the whole move, try this incredible power variation - freeze just off the ground and keep your body perfectly stick-straight.

Talk about being breathless and feeling the burn! - challenge yourself to hold this position even for a few seconds.​

See all those lines and the serrated pattern along the ribcage from the side view?  That's exactly what you're sculpting with this move.​  You will start noticing gains in muscle definition quickly.

This is the toughest position - try freezing just off the ground while keeping your body stick-straight - you will be breathless and feel the burn immediately!

This is the toughest position - try freezing just off the ground while keeping your body stick-straight - you will max out your muscle stimulation right away - breathless and feeling the burn immediately!

This Awesome Move in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Looking Great Naked isn't Magic ... It's Science

Face it - if you can't dance naked in front of a mirror and love what you see from every angle then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

The Ultimate Quick Core-Shredder

Somebody's Gotta Say It

This may seem obvious but somebody's gotta say it, so I will:  If you can't dance naked in front of a big mirror and love what you see then your workouts are a waste of time.  The only results that count are the ones in the mirror.

Tree Backbend: The Ultimate Quick Core-Shredder in 5 Easy Steps

Download the FREE PDF Cheatsheet Now

Only a tiny fraction

Most standard gym exercises are repetitive, linear, one-dimensional, core-stabilized, mid-range isolation moves which waste a massive amount of time and energy.  The reason is that only a tiny fraction of your effort is targeted at actual results - sculpting the body you want to see in the mirror.  

If you do the same exercises as everybody else, you'll get the same results.  Look around.  Is that what you want?  I didn't think so.

Why not feel the burn on the first rep?

Think about it - if you do 15 reps and you only feel the burn on the last 3, then you're wasting 80% of your reps.  If you rest for a minute between sets then you're wasting a whopping 90% of your workout time.  It took me a long time to figure this out because like most people I was caught up in gym-fitness dogma.  But the day I figured it out was the day I started actually changing the shape of my body and seeing the results I wanted to see in the mirror. 

Why not make every  second of every move count?

Are you still waiting until the 13th rep to feel the burn?  Why are you wasting so much time and effort - you can never get it back.  Get out of the gym and break through the limitations placed on you by others.  I guarantee you will feel the burn on the first rep with these palm tree hacks, and your muscle definition will go through the roof.​

Tree Backbend

  1. First learn to support your bodyweight by engaging your deep core muscles and placing both hands on the tree with shoulders in hyperextension.
  2. Stabilize your core muscles so your body doesn't twist, then remove one hand and reach as far back as you can, lengthening the psoas (deep core) and the abdominal muscles.
  3. When you are comfortable and stable (no twisting or wobbling, then you are ready to walk your hands further down the tree.
The tree backbend allows you to extend the free arm way back behind the tree, adding a twist to the deep core and maximally lengthening the psoas.

The tree backbend allows you to extend the free arm way back behind the tree, adding an eccentric twist to the deep core as it works against gravity, while maximally lengthening the psoas

Reaching back as far as you can beyond the tree is a power move stimulating a  massive volume of muscle fiber in the deep core, lengthening the psoas and engaging the obliques and serratus for maximum shred

Reaching back as far as you can beyond the tree is a power move stimulating a massive volume of muscle fiber in the deep core, lengthening the psoas and engaging the obliques and serratus for maximum shred

The Power Move

The power move is reaching back, allowing gravity to eccentrically contract your abs and deep core.  You will definitely feel the burn of this one on the first rep because of the massive volume of muscle fiber involved.  

As you reach back beyond the tree with the free hand, and press your bellybutton forward,  you eccentrically lengthen ​the deep core muscles (psoas) to lengthen the side view while you stabilize your core against the the twist of gravity by powerfully activating the obliques and serratus muscles.

See all those lines and the serrated pattern along the ribcage from the side view?  That's exactly what you're sculpting with this move.​

Learning to push your own limits

Here is an easy way to start pushing your limits every day - walk your hands down the tree.  As your hands move downward, you intensify the end-terminal eccentric contraction of the deep core  muscle and the abdominals, which lengthens your side view and defines those lines you want to see in the mirror.

As you drop lower, arch your back and press your bellybutton toward the sky.  When you feel that you have reached your limit, tighten your core muscles and walk your hands back up the tree.​

Why not feel the burn throughout the whole move?  Walking your hands down the tree maintains an intense end-terminal eccentric contraction of your core muscles - once you feel it you'll never go back to standard crunches.

Why not feel the burn throughout the whole move? Walking your hands down the tree maintains an intense end-terminal eccentric contraction of your core muscles

Why not feel the burn throughout the whole move? Walking your hands down the tree maintains an intense end-terminal eccentric contraction of your core muscles

Looking Great Naked isn't Magic ... It's Science

If you can't dance naked in front of a mirror then your workouts are a waste of time.  Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.

Tree Backbend: The Ultimate Quick Core-Shredder in 5 Easy Steps

Download the FREE PDF Cheatsheet Now