Sample Workout Guide

The strength-training component developed by the Test Group coordinator required that the subjects follow a progressive training program that started with a 3-day Total Body Workout and progressed into split body part workouts. Subjects were always instructed to perform movements based on fourteen (14) basic exercises working all seven (7) major muscle groups (chest, back, shoulders, biceps, triceps, abdominals and legs). All exercise provided, by the product company, were performed along with additional variations of the basic exercises developed by the test group coordinator. Both a basic list and an expanded list are available. The protocol developed by the testimonial group coordinator is one of a high-intensity training regimen. Each workout session was built with interval training cycles that varied from 20-40 seconds of maximum intensity, followed by 5-10 seconds of rest, repeated without pause 2-4 times. These interval cycles ranged from a total of four (4) to six (6) minutes. These interval cycles were then stacked together like blocks to make a complete workout in 20 to 40 minutes. Subjects were expected to perform as many repetitions in each round of exercise and make the necessary modifications to the exercise in order to continue at maximum effort. Subjects were encouraged to keep count of how many repetitions performed in each exercise on the first cycle before needing to modify the exercise. This allowed the subjects to measure their progression over the course on the test period. As it became difficult to perform more repetitions in a specific period of time the subjects were instructed to increase the load by adding weight to the product in accordance with the product companies instructions. Further more certain exercises were combined allowing for more muscles to be used. For example, combining a squat with a reverse curl and an overhead press, allowing for 3 muscle groups to be used instead of only one. These workouts were challenging both physically and mentally. Not only do they provide minimal recovery making each cycle increasingly difficult, they are also challenging because the subject is switching back and forth from exercises. This protocol allows you to train at a higher level of intensity than traditional exercise and you accomplish a great deal more in less time. In addition to the protocol mentioned above, the subjects followed an intensive high impact aerobic program or were allowed to exercise for a minimum of 40 minutes and 5 days per week with the use of aerobic machines such as treadmill, exercise bike or elliptical machine. Target heart rate ranges were calculated and monitored either manually or with the aid of an electronic heart rate monitor.

Basic Summary of TheRack Workout Schedule

THERACK Strength Training 20 minutes Aerobic Training 40 minutes

MONDAY

TUESDAY

Aerobic Training 40 minutes

WEDNESDAY

THERACK Strength Training 20 minutes Aerobic Training 40 minutes

THURSDAY

Aerobic Training 40 minutes

FRIDAY

THERACK Strength Training 20 minutes Aerobic Training 40 minutes

SATURDAY

OFF

SUNDAY

OFF

Additional training and classes were made available, but were not required beyond what is listed above.

Actual 12 Week Testimonial Group Workout

The following are 12 Rack workouts used to make up the total 12-week testimonial group workout program.

Workout #1 TotalBody-RackAttack (20 min) Workout #2 Cardio Wave (40 min) Workout #3 UpperBody-RackAttack (20 min) Workout #4 LowerBody-RackAttack (20 min) Workout #5 Rackometrics (30 min) Workout #6 Core and Cardio (40 min) Workout #7 RackYoga (30 min) Workout #8 Stretch It Out (30 min) Workout #9 Chest, Shoulders & Triceps (30 min) Workout #10 Rocking RackAbs (30 min) Workout #11 Back, Biceps and Legs (30 min) Workout #12 Rack Dirty Thirty Cardio and Full Body Calisthenics (30 min)
Over the course of the 12 weeks one or more workouts will be selected and often combined in one day. The 12 workouts make up a progressive training system that has proven effective for people of all fitness levels. Subjects were allowed to exchange higher impact aerobic activity and jump training for less aerobic activity that provided less impact on the joints.

THERACK Workout Schedule also includes the Just Rack It!!! Instructional manual which gives you an overview of THERACK Workout methodology and exercises used.

Phase 1: THERACK Workout Plan Weeks 1, 2, and 3

Day 1 TotalBody-RackAttack, Cardio Wave Day 2 Core and Cardio Day 3 TotalBody-RackAttack, Cardio Wave Day 4 Core and Cardio Day 5 TotalBody-RackAttack, Cardio Wave Day 6 Rest or Stretch It Out Day 7 Rest or Stretch It Out THERACK workout schedule for week 4 is an active recovery week.

Phase 1: Transition Plan: Week 4

Day 1 RackYoga Day 2 Core and Cardio Day 3 Rest or Stretch It Out Day 4 Core and Cardio Day 5 RackYoga Day 6 Core and Cardio Day 7 Rest or Stretch It Out

Phase 2: THERACK Workout Plan Weeks 5, 6, and 7

Day 1 UpperBody-RackAttack, Rocking RackAbs, Cardio Wave Day 2 Rackometrics, Core and Cardio Day 3 LowerBody-RackAttack, Rocking RackAbs, Cardio Wave Day 4 Rack Dirty Thirty (cardio) Day 5 UpperBody-RackAttack, Rocking RackAbs Day 6 LowerBody-RackAttack, RackYoga Day 7 Rest or Stretch It Out THERACK workout schedule for week 8 is an active recovery week.

Phase 2: Transition Plan: Week 8

Day 1 RackYoga Day 2 Core and Cardio Day 3 Rest or Stretch It Out Day 4 Core and Cardio Day 5 RackYoga Day 6 Core and Cardio Day 7 Rest or Stretch It Out

Phase 3: THERACK Workout Plan Weeks 9, 10, and 11

Day 1 Chest, Shoulders and Triceps, Rocking RackAbs Day 2 Rackometrics Day 3 Back, Biceps and Legs, Rocking RackAbs Day 4 Rack Dirty Thirty (cardio), RackYoga Day 5 Chest, Shoulders and Triceps, Rocking RackAbs Day 6 Back, Biceps and Legs, Rack Dirty Thirty (cardio), RackYoga Day 7 Rest or Stretch It Out THERACK workout schedule for week 12 is an active recovery week.

Phase 3: Transition Plan: Week 12

Day 1 RackYoga Day 2 Core and Cardio Day 3 Rest or Stretch It Out Day 4 Core and Cardio Day 5 RackYoga Day 6 Core and Cardio Day 7 Rest or Stretch It Out

As you can see, THERACK Workout schedule has you working out five to six days a week for 12 weeks, for about a half-hour to an hour each workout. This program is a gradual step-by-step program that involves consistent progression to the point of lifting a higher percentage of your own body weight along with heavier resistance. A proper warm-up is required before every workout to ensure that you protect your joints, tendons, ligaments, and reduce the risk of muscle strain or injury. Although exercise is beneficial and this program has been created to progress beginners to advance and elite training levels there is still the risk of injury. Dave DePew Enterprises, Inc, Grinder Gym, THERACK Workout and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while exercising with your Rack at home, gym or elsewhere. Always consult with your physician before beginning any weight-training program or other exercise, even if it is progressive in nature. If you experience any strain or pain while training, stop and immediately consult your family doctor.

Exercise Photo Reference

Jumping Jacks

Push-up (L3)

Push-up (L2)

Overhead Press Wide Grip

Overhead Press Close Grip

Tricep Dips (L2 Seated Dip)

Mountain Climbers

Bent Over Row90 degrees

Bent Over Row 45 degree

Upright Row

Regular Curl

High Knees

Butt Kickers

Squats

Stiff Leg Deadlift

Plank Twist

Ab Crawl (L3)

Reverse Ab Crawl (L3)

Bicycle Crunches

Rack Hop Overs

Burpees

Caterpillars

Alternate Forward Lunges

Windmill

Exercise Photo Reference

Elevated Plank Side Leg Raise

Alternate Side to Side Lunges

Sumo Burpees

Squat Jumps

Squats with Pendulums

Skater Jumps (Lateral Jumps)

Lunge Jumps

Knee Tuck Jumps

Butt Kicker Jumps

Wide Grip Plyo Push-ups

Over/Under

Anchored Sit Up

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Leg Lift

Sea Turtles

Good Mornings

Chest Dips (L1)

Front Raise

Side Drags

Close Grip Push Up (L3)

Close Grip Push Up (L2)

V-Crunch

Leg Levers

Flutter Kicks

Hello Dolly

Side to Side (Knees Bent)

Roll Ups

Drag Curls

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Workout #1 TotalBody-RackAttack (20 min)

Each TotalBody-RackAttack workout session uses interval-training cycles that are 20 seconds of maximum intensity, followed by 10 seconds of rest, repeated without pause 2 times. These interval cycles are four (4) minutes long. These interval cycles are stacked together like blocks to make a complete workout in 20 minutes. Perform as many repetitions in each round of exercise and make the necessary modifications to the exercise in order to continue at maximum effort. Keep count of how many repetitions performed in each exercise on the first cycle before needing to modify the exercise. Document these numbers to measure future progress. As it is difficult to perform an exercise in the period of time allowed make the necessary modifications in order to continue the exercise. (See Pages 8 To 11 For Exercise Photos)

TotalBody-RackAttack
Jumping Jacks Push-up (L3 Push-up, L2 Push-up) Over Head Press (Wide Grip, Close Grip) Triceps Dips (L2 Seated Dip) Mountain Climbers Bent-over Row (90 degrees or 45 degrees) Upright Row Regular Curl High Knees Butt Kickers Squats Stiff Leg Deadlift Plank Twist Ab Crawl (L3 Ab Crawl) Reverse Ab Crawl (L3 Reverse Ab Crawl) Bicycle Crunches

Workout #2 Cardio Wave (40 min)

10 minute warm up 4 minutes of light to moderate intensity level 2 minutes of intensive aerobic intervals 5 minutes of light to moderate intensity level 3 minutes of intensive aerobic intervals 3 minutes of light to moderate intensity level 4 minutes of intensive aerobic intervals 2 minutes of light to moderate intensity level 5 minutes of intensive aerobic intervals 2 minutes cool down

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Workout #3 UpperBody-RackAttack (20 min)

Each UpperBody-RackAttack workout session uses interval-training cycles that are 20 seconds of maximum intensity, followed by 10 seconds of rest, repeated without pause 3 times. These interval cycles are six (6) minutes long. These interval cycles are stacked together like blocks to make a complete workout in 20 minutes. Perform as many repetitions in each round of exercise and make the necessary modifications to the exercise in order to continue at maximum effort. Keep count of how many repetitions performed in each exercise on the first cycle before needing to modify the exercise. Document these numbers to measure future progress. As it is difficult to perform an exercise in the period of time allowed make the necessary modifications in order to continue the exercise. (See Pages 8 To 11 For Exercise Photos) Mountain Climbers Rack Hop Overs Burpees Push-up (L3 Push-up, L2 Push-up) Triceps Dips (L2 Seated Dip) Caterpillars

Bent-over Row Upright Rows (90 degrees or 45 degrees) Over Head Press Regular Curl (Wide Grip, Close Grip) Run in place Jumping Jacks

Workout #4 LowerBody-RackAttack (20 min)

Each LowerBody-RackAttack workout session uses interval-training cycles that are 20 seconds of maximum intensity, followed by 10 seconds of rest, repeated without pause 3 times. These interval cycles are six (6) minutes long. These interval cycles are stacked together like blocks to make a complete workout in 20 minutes. Perform as many repetitions in each round of exercise and make the necessary modifications to the exercise in order to continue at maximum effort. Keep count of how many repetitions performed in each exercise on the first cycle before needing to modify the exercise. Document these numbers to measure future progress. As it is difficult to perform an exercise in the period of time allowed make the necessary modifications in order to continue the exercise. (See Pages 8 To 11 For Exercise Photos) Squats Alternate Forward Lunges Windmill Elevated: Plank Side Leg Raise High Knees Butt Kickers Stiff Leg Deadlift Alternate Side to Side Lunges Sumo Burpees Squat Jumps Squats with Pendulums Run in place

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Workout #5 Rackometrics (30 min)

Plyometric Explosive Training (See Pages 8 To 11 For Exercise Photos)

Squat Jumps 40 seconds Rest 40 seconds Skater Jumps (Lateral Jumps) 40 seconds Rest 40 seconds Lunge Jumps 40 seconds Rest 40 seconds Knee Tuck Jumps 40 seconds

Rest 40 seconds Butt Kicker Jumps 40 seconds Rest 40 Seconds Wide Grip Plyo Push Ups 40 seconds Rest 40 Seconds (Repeat 3 times)

Workout #6 Core and Cardio (40 min)

You will need an incline surface to run up. The incline should be 15 to 30 degrees and 30 to 60 yards long. You will perform sprint intervals on the incline combined with core training on the Rack. Perform 8 sprints on a 30-yard incline or 4 sprints on a 60-yard incline. Walk down the hill or ramp. After completing the sprints perform the following core exercises. Perform each exercise for 30 seconds. (See Pages 8 To 11 For Exercise Photos)

Ab Crawl Over/ Under

Anchored Sit Up Leg Lift

Sea Turtles Good Mornings

Return to sprints and continue to cycle through for a total of 40 minutes. Perform as many cycles as possible in the prescribed time.

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Workout #7 RackYoga (30 min)

This 30 minute plan is designed to flow from one pose to another. It is important to breathe evenly and fully. When Downward Facing Dog is used as a transition, hold the pose for just a few breaths, and then ease into the next position. Lets start off in the

Child Pose
Let your breathing slow down as you slow your thoughts. Pay attention to your Ujai breath.. the breath of yoga. Let your mind slow down as you accept the moment and give permission to yourself to enjoy the moment. So much of the Rack workout is based on intensity that it is great to have the RackYoga workout to focus centering your mind and body.

Slowly sit up
Take a least two minutes sitting comfortable in a cross legged position, spine upright, becoming aware of the state of your being. This could be the most meaningful time of your day. Notice the sensations in your body and begin diaphragmatic breathing: slow, deep inhalation, expanding the abdominal muscles; long, deep exhalation, condensing the abdominal muscles, drawing the navel center toward the base of the spine.

Cat and Cow Pose

Cat Stretch
Come down onto your hands and knees. Have your wrists directly under your shoulders, with your fingers pointing forward. Have your knees directly under your hips. As you curl the back towards the ceiling, exhale and feel the stretch. Tuck the chin towards the chest, tighten the buttocks slightly, press on the palms with elbows straight, and round the spine.

Second Position: Cow - As you arch the spine, inhale and scoop out the low,
mid, then upper back (making sure to lengthen the space between the head and the shoulders). Keep the elbows straight. Curl and arch the spine slowly 3--5 times. End by curling the back toward the ceiling, then lowering the buttocks to the heels. Keep the arms stretched out in front of you, placing your biceps by your ears. Relax and breathe, feeling the restoration of the posture. To come out of this position, bring your hands by your feet, tuck the chin, and slowly roll up to a standing position.

Mountain Pose (Tadasana)

Standing upright, press through the outer heels and inner thighs, draw the tailbone toward the heels. Draw the chin parallel to the floor and place the palms of your hands together over your heart, extending through the tips of the elbows. Breathe and feel the spaciousness of the heart center.

15

Sun Salutation (Suryanamaskar)

The sun salutation works every major muscle group of the body. There are many different variations. For purposes of ease we will start with a classic sun salute and then add a few variations inside the cycle. In the beginning, you may want to spend one minute in each pose. After your body is warmed up you may move a little faster, being mindful to link the poses together in a fluid dance or moving prayer. This series stimulates circulation, strengthens and irrigates the spine, stretches the hip flexors and hamstrings, and has an overall invigorating effect.

1st Position of Sun Salutation: Mountain Pose

On the inhalation, stretch your arms overhead, palms together.

2nd Position: Forward Bend (Uttanasana)

Exhale, sweeping the arms out to the side, leading with your heart, as if swan diving forward from a diving board. If there is tension in the low back, bend your knees. Place your hands next to your feet and relax your head and neck, drawing your navel point toward the base of your spine. Carve out the muscles of the thighs by engaging them.

3rd Position: Lunge

While inhaling, step back with the right foot and lower the top of the right knee to the mat. The left knee should be directly over the left ankle. Pause several breaths to extend into the right hip flexor. Open through the chest and look forward

Utthita Trikonasana
Stand with your feet a little more than shoulder width apart. Turn the foot of your right leg outward, and the foot of your left leg a little inward. Raise your arms by your sides and hold them parallel to the floor. Now, bend sideways from the waist to touch your right foot with your right hand, with the left arm stretched toward the ceiling. Hold this position for a minute. Straighten up. And repeat on the other side. (Gives a great stretch and improves the flexibility of the body. Improves the balance too.)

Padahastasana
Stand with your feet together. Raise your arms overhead and bend forward from your waist and touch your toes. As you become more flexible, you can grab hold of your ankles and try to get your forehead to touch your knees. Hold for one minute. And return back to the starting position. (The spine and the hamstrings get a great stretch.)

Janushirsasana
Sit on the floor with your legs straight out in front of you. Bend you left leg at the knee so that the sole of the foot rests on the inside thigh of your right leg. Now raise your arms and bend forward, and get hold of your right legs toes with both your hands. Try and get your face as close as possible t your right knee. Hold for one minute and come up. Repeat on the other side. (Good stretch for the hamstrings and the back. Gives your internal organs a massage.)

16

Upavishtakonasana
Sit with your legs stretched sideways as far out as possible. Bend forward to try and touch your chin on the floor in front of you, while you grab hold of your toes on either side with your hands. Try to keep your spine as straight as possible, and try not to bend your knees. Hold for one minute. And release the stretch. (This gives an intense stretch to the inner thighs. Improves the flexibility of the pelvic region.)

Paschimottanasana
Sit erect with your legs together and stretched out in front of you. Now raise your arms up and bend forward and grab hold of your toes. Try to get your face as close to your knees as you can. Dont allow your knees to lift off the floor. Hold for a minute and come up. (The spine, hamstrings and calf muscles get a good stretch. Massages the abdominal region.)

Down Dog
Down dog three breaths. This strengthens the shoulders, triceps, back, and core, building stamina and boosting confidence and endurance. Start on your hands and knees with your hands under your shoulders and your knees under your hips, then tuck your toes under and straighten your legs to come into Downward Facing Dog.

Cobra Pose
Bend your elbows (keeping them tucked close to the body) and then lower your shoulders and arch your back into Upward Facing Dog. Now reverse the body roll. Starting with the base of your neck, round the back, as if youre pressing the spine against the ceiling. Roll back with a rounded spine, easing slowly into Downward Facing Dog. Do this exercise 3 to 5 times.

Shalabhasana
Lie flat on the floor on your belly, with your arms by your sides. Now lift your head, torso, arms, and legs off the floor, so that you are balancing on the lower part of your belly. Hold for one minute, and come down gently. (Great for toning up the back muscles. Strengthens the spine.)

Bhujangasana
Lie flat on your belly. Place your palms on the floor at shoulder level. Now lift your head and chest off the floor, straightening your arms, while the lower portion of your body, from belly down, remains on the floor. Stretch your head back, looking up at the ceiling. Hold for a minute, and come down gently. (Great for the spine. Gives a nice stretch to the chest and arms.)

Dhanurasana
Lie on your belly, face down. Bend your knees. Reach back with your hands to grab hold of each ankle with each hand. Now, pull your legs up from behind, and lift your head and torso up. Hold for one minute, and release out of the stretch gently. (Another one for your back muscles and spine.)

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Urdhwa Prasaritapadasana
Begin by lying on your back, arms by your side. Now, place your hands, palms down, under your lower back. Then, tautening your abs and tightening your leg muscles, lift both legs off the floor to a height of 30 degrees. Hold them there for a few seconds (count a slow ten silently). Then raise your legs to a height of about 60 degrees, and hold for a few seconds. Then lift up to 90 degrees or straight up. Then reverse the process, coming down to 60 degrees, then 30 degrees, then down on the floor. (Very good for the abs.)

Halasana
Lie on your back. Lift both your legs and your hips up, off the floor, and swing them over to reach over your head, so that the tips of your toes touch the floor above your head. Hold for one minute. (Terrific for the spine, and massages the abs too. But requires some expertise. So get expert help for this one.)

Sarvangasana
Lie on your back. Lift both your legs and your hips off the floor, lifting them straight up, until your whole body is balanced on your shoulders and the nape of your neck, with your hands supporting your waist from behind. This is considered to be the queen of all the asanas (the king being the Sirshasana, or the head stand, which is too advanced for me). Anyway, the Sarvangasana tones the whole body, including the glandular system deep inside. But this exercise too needs a fair amount of expertise. So, learn the technique from an expert first.

Shavasana
Lie flat on your back. Close your eyes and let your whole body go limp. Breathe deeply and slowly. And relax completely for 5 minutes.

Workout #8 Stretch It Out (30 min)

Women are generally happy to stretch, but the fact is that most guys ignore stretching because they either think it is not a manly thing to do (stretching is for girls) or they dont understand just how important and beneficial stretching can be.

Rules To Stretch By
Warm up first: properly warm the muscles, tendons, and ligaments making them easier to stretch; stretching cold muscles can cause injuries. Safe stretching should always be slow and gradual. A slight discomfort is considered an effective stretch, but you dont want to create pain during the stretch. Hold each stretch for 10 to 20 seconds, allowing the muscle to lengthen slowly. Holding the stretch longer will be less effective and can lead to injury. Do not bounce in the stretch. Even slight bouncing can actually causes microfiber tears that will cause scar tissue and even lead to more problems with stretching. Do not rush through your stretching program. Flexibility, mobility and functionality are very important to long term fitness.

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Stretch It Out Stretches To Perform

Pectoralis Major (chest) Stretch
Stand next to a flat vertical surface, such as a doorway. Grab on to the edge of the surface while keeping your hand above shoulder level, your arm slightly bent and your elbow down and against the surface. Rotate your torso away from the surface until you feel the stretch in your chest. Hold stretch.

Deltoid Stretch
With one hand grab your opposite elbow. Now with your hand press that elbow to your chest. Repeat on other side. Dont push out with your elbow too much; the brunt of the stretch should come from pulling the elbow.

Overhead/ Triceps Stretch

Raise your arm straight up. Bend your elbow as if you were trying to scratch your upper back. Using the hand of the opposite arm, grab your elbow and pull towards the head. Hold stretch.

Biceps Stretch
Clasp the hands behind the back with palms together. Rotate the palms so that the arms turn downward. Straighten arms and raise arms away from body. Hold stretch.

Latissimus Dorsi Stretch

The easiest way to stretch your lats is to grab on to something with a close grip overhead and hang. This stretch is the best way to retract the scapula and lengthen the lat muscle. You can also stand upright with arms above your head and reach up as high as possible.

Lower Back Stretch

Lie supine on the floor. Raise both knees and grasp the back of the thighs behind the knees. Pull the knees towards the shoulders allowing hips to be raise off the floor. Hold stretch.

Quadriceps Stretch
While standing, touch the wall or stationary object for balance. Grasp top ankle or forefoot behind. Pull ankle or forefoot to the rear end. Straighten hip by moving knee backward. Hold stretch. Repeat with opposite side.

19

Hamstrings Stretch
Sit on floor with knees straight. Reach toward or beyond toes bending over your legs as if you were trying to touch your knee with your forehead. Hold stretch. Keep your knee slightly bent. Do other side.

Buttocks and Hips Stretch

Lying on your back, cross your legs just as you might while sitting in a chair. Grasping the under leg with both hands, pull the knee toward your chest until you feel the stretch in your buttocks and hips.

Inner Thigh Stretch

Sit on the floor and extend your legs in front of your body. Bend your knees and place your feet together, side-by-side, flat on the floor. Place your hands on your calves or your ankles. Slowly let your knees fall open to each side and slide the soles of your feet together. Slowly and gently round your spine and roll your shoulders and head forward. Lean slightly forward, lowering your upper torso toward your legs. Stop when you feel the stretch in your inner thighs. Take a deep slow breath in through your nose, and breathe out through your mouth, as you complete this stretch. Hold stretch.

Calves and Achilles Stretch

Straighten your arms and place both your hands up against a wall at face level. Lean against wall with one leg bent forward and other leg extended back with knee straight and foot positioned directly forward. Push rear heal to floor and move hips slightly forward as if you are trying to push the wall. Hold stretch. Repeat with opposite leg.

Workout #9 Chest, Shoulders & Triceps (30 min)

Chest, Shoulders and Triceps workout session uses interval-training cycles that are 40 seconds of maximum intensity, followed by 5 seconds of rest, repeated without pause 3 times. These interval cycles are nine (9) minutes long. These interval cycles are stacked together like blocks to make a complete workout in 30 minutes. Perform as many repetitions in each round of exercise and make the necessary modifications to the exercise in order to continue at maximum effort. Keep count of how many repetitions performed in each exercise on the first cycle before needing to modify the exercise. Document these numbers to measure future progress. As it is difficult to perform an exercise in the period of time allowed make the necessary modifications in order to continue the exercise. (See Pages 8 To 11 For Exercise Photos) Jumping Jacks Push-up (L3 Push-up, L2 Push-up) Chest Dips (L1 Full Dip) Caterpillars Over Head Press (Wide Grip, Close Grip) Front Raise Side Drags Run in place Close Grip Push-up (L3 Close Grip Push-up, L2 Close Grip Push-up) Triceps Dips (L2 Seated Dip) Rack Hop Overs Burpees

20

Workout #10 Rocking RackAbs (30 min)

Perform the following abdominal exercises as a circuit with each exercise for 40 seconds. Perform as many circuits as possible in the allotted time. (See Pages 8 To 11 For Exercise Photos)

Leg Lift (change to Knee Lift if unable to continue Leg Lift) V-Crunch Ab Crawl Reverse Ab Crawl Leg Levers

Flutter Kicks Hello Dolly Over/ Under Side to Side (knees bent) Anchored Sit Up Roll ups

Workout #11 Back, Biceps and Legs (30 min)

Back, Biceps and Legs workout session uses interval-training cycles that are 40 seconds of maximum intensity, followed by 5 seconds of rest, repeated without pause 3 times. These interval cycles are nine (9) minutes long. These interval cycles are stacked together like blocks to make a complete workout in 30 minutes. Perform as many repetitions in each round of exercise and make the necessary modifications to the exercise in order to continue at maximum effort. Keep count of how many repetitions performed in each exercise on the first cycle before needing to modify the exercise. Document these numbers to measure future progress. As it is difficult to perform an exercise in the period of time allowed make the necessary modifications in order to continue the exercise. (See Pages 8 To 11 For Exercise Photos) Mountain Climbers Bent-over Row (90 degrees or 45 degrees) Upright Rows Drag Curls High Knees Squats Butt Kickers Stiff Leg Deadlift Run in place Regular Curl Squats with Pendulums Alternate Forward Lunges

21

Workout #12 THERACK Dirty Thirty Cardio and Full Body Calisthenics (30 min)
Get outside and get dirty! Time to head out time and tear up some turf and asphalt. modifications in order to continue the exercise. (See Pages 8 To 11 For Exercise Photos) Jumping Jacks 30 seconds Mountain Climbers 30 seconds Burpees 30 seconds 3 sprints up stairs or a hill 90 seconds (x3) High Knees 30 seconds Butt Kickers 30 seconds Windmill 30 seconds 3 sprints up stairs or a hill 90 seconds (x3) Squat with Pendulum 30 seconds Sumo Burpees 30 seconds Caterpillars 30 seconds 3 sprints up stairs or a hill 90 seconds (x3)

THERACK Basic Strength Training Exercise

(See Pages 8 To 11 For Exercise Photos) Chest Push-up (L3 Push-up, L2 Push-up) Chest Dips (L1 Full Dip) Back (Mid and Upper Back) Bent-over Row (90 degrees or 45 degrees) Upright Row Shoulders Over Head Press (Wide Grip, Close Grip) Front Raise Biceps Regular Curl Drag Curl

Triceps Close Grip Push-up (L3 Close Grip Push-up, L2 Close Grip Push-up) Triceps Dips (L2 Seated Dip) Abdominals Ab Crawl (L3 Ab Crawl) Reverse Ab Crawl (L3 Reverse Ab Crawl) Legs Squats Stiff Leg Deadlift Variations on the above exercise were performed in addition to combining exercises in order to increase the number of muscles being used. In addition the high-intensity cycles of the above exercises were performed with various calisthenics that did NOT require additional equipment.

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2010 Tristar Products, Inc. All rights reserved. U.S. Patent Nos 5,961,430, 6,248,048, & 6,692,417 are owned by PowerPortLA, LLC and used under license. THERACK word and design marks are federally registered trademarks owned by PowerPortLA, LLC and under license. All rights reserved. TR_TEST_WORKOUT_TP_ENG_V2_101214