Turbo-Charge Your Morning with the One-Minute Quadruple Getup Challenge
Total Body Explosive Move
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.
Try this explosive move every morning to activate the maximum number and length of muscle fibers in the least amount of time. Challenge yourself today to do the entire move once, then see how your stamina improves.
Start in the fully rolled back position with toes touching the ground. Extend your head backwards so your neck is as long as possible - you should feel no tension in your throat.
This gives you an eccentric contraction and maximal lengthening of the gluteal fibers. You will see much better results in terms of muscle definition by maximizing the length of muscle fiber that is active when you enter the concentric contraction phase.
Kick up into the air and in one quick, explosive move tuck your heels under your butt and throw your arms and core forward. Activate your core muscles as you press your heels hard into the ground and stand up. As you get stronger you will be able to execute this move in a slower, more fluid, fashion. If you fall backwards, just tuck into the full rollback and try again until you get it.
The jumping getup adds stimulation of the fast-twitch gluteal and hamstring fibers. Stay tucked tightly as you roll up. When your feet are flat on the ground under your butt, explode upwards using your core muscle and your gluteal fibers simultaneously. When you are airborne, powerfully engage your hamstrings to tuck your heels to your butt when you reach the apex of your jump.
The handstand getup activates the entire upper body, especially the muscle around the shoulder joint - the deltoid, pectorals, and lats. These muscles are activated for maximal definition because of the circumferential arc of the ribcage around the shoulder joint.
When you roll up, stay tightly tucked and rest your elbows on your knees. Continue rolling your body weight forward into crow balance and gradually lift your feet into the air. Always be prepared to tuck your chin to your chest and tumble forward to land on your upper back if you fall. You will quickly gain the strength to freeze in mid air, in full extension.
The one-foot getup introduces the side-to-side wobble that stimulates the lateral gluteal fibers giving you definition of the side concavity that hyper-defines the butt cheek. This is where most standard squats fall short because they are linear, core-stabilized, mid-range moves. This getup not only goes through the full range of the gluteal fibers but also engages the side fibers that stabilize the femur to the pelvis.
As you kick up, tuck one foot tightly under your butt and powerfully press your flat foot into the ground as you shift your core weight forward. If you don't get it at first, roll back and try again.
For Quick gains in Definition and Strength
This is a powerful series of moves that activates a massive volume of muscle fiber, so start practicing each getup individually. When you can complete the series in one fluid motion, start adding one rep at a time. There is no need to exhaust yourself. The activation of all that muscle fiber will turbo-charge your metabolism and you will quickly notice gains in strength and definition in your upper body, lower body, and core, as well as an increase in overall stamina.