UNBREAKABLE

SERIES

BECOMING
UNBREAKABLE

make your body

UNBREAKABLE
BACK

unbreakable
UNBREAKABLE
ANKLES

UNBREAKABLE
SHOULDERS

Master These Techniques

UNBREAKABLE
WRISTS for Pain-Free Movement
A Guide BY GMB FITNESS
UNBREAKABLE
LEGS

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UNBREAKABLE

UNBREAKABLE
BACK
BECOMING
UNBREAKABLE
UNBREAKABLE
ANKLES

Your body is a complex machine. But when parts start going bad, you
can’t just start replacing them and expect your body to perform as if it’s
in peak condition. So instead, focus on making your body unbreakable.
UNBREAKABLE
SHOULDERS
The human body is remarkable. It responds to stress in an effort to
figure out how to deal with it easier in the future. The key to making
yourself unbreakable and helping to fix the pain in your legs, shoulders,
back, ankles and wrists is to provide stress in just the right way to initiate
UNBREAKABLE
changes in your body.
WRISTS
This guide will not only help you make your body unbreakable and
avoid injury, it will also help increase your mobility and flexibility. You’ll
soon find yourself smashing your PRs and you’ll be more confident in
your body.
UNBREAKABLE
LEGS
Let’s get started.

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BACK
back ankles shoulders
UNBREAKABLE
ANKLES

UNBREAKABLE
SHOULDERS

UNBREAKABLE

UNBREAKABLE UNBREAKABLE putting

it all
WRISTS

wrists legs
UNBREAKABLE
LEGS
together
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BECOMING
UNBREAKABLE

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BACK back
A strong and flexible back is crucial, not just for athletic performance, but
for everyday life. Back pain and stiffness are, unfortunately, a regular part
UNBREAKABLE
ANKLES of too many people’s lives. But it doesn’t have to be this way.

Whether you have some back problems now and want to improve or you
want to do your best to keep them at bay, it’s essential to exercise and
keep moving for optimal back health.
UNBREAKABLE
SHOULDERS
The spine is an incredibly complex structure. Some components are
meant more for mobility, and others for stability. Dozens of small muscles
performing various roles run up and down the back to aid in backward,
forward, side bending and rotation.
UNBREAKABLE
WRISTS You could treat them all as one big unit to create a stiff, unyielding back,
but the lack of mobility would quickly catch up to you. These 4 exercises
combine mobility and strength together in a way that stimulates true
functional back mobility.

UNBREAKABLE
LEGS

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Learn to Flow and
Bulletproof Your Back
BACK

UNBREAKABLE
ANKLES

UNBREAKABLE
SHOULDERS
Watch on Youtube
UNBREAKABLE
WRISTS

UNBREAKABLE
LEGS

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Quadruped Back
Circles
BACK

UNBREAKABLE
ANKLES Start in a balanced position on all fours, with weight evenly distributed

quadruped back circles

through your hands and feet.

The circle is made by fully rounding out your back and keeping that position
as you shift over to one side and then drop down to reverse the curve at the
UNBREAKABLE
SHOULDERS
bottom, then over to the other side and return to the beginning. Work in one Start in a balanced position on all fours, with
direction then switch. weight evenly distributed through your hands
and feet.
Go slow and feel how your back moves in each part of the circle. You’ll likely The circle is made by fully rounding out your
notice some hitches and stiff points. Work on freeing those up and your back back and keeping that position as you shift
UNBREAKABLE will thank you. over to one side. Then drop down to reverse
WRISTS the curve at the bottom, then over to the other
side and return to the beginning. Work in one
direction, then switch.

Go slow and feel how your back moves in

each part of the circle. You’ll likely notice some
UNBREAKABLE hitches and stiff points. Work on freeing those
LEGS up and your back will thank you.

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Quadruped Back
Circles
BACK

UNBREAKABLE
ANKLES Start in a balanced position on all fours, with weight evenly distributed
through your hands and feet.

The circle is made by fully rounding out your back and keeping that position
UNBREAKABLE
SHOULDERS
as you shift over to one side and then drop down to reverse the curve at the
bottom, then over to the other side and return to the beginning. Work in one
Upward Dog to Squat
direction then switch.
The classic yoga pose is a great backbending
exercise and is made even better when
Go slow and feel how your back moves in each part of the circle. You’ll likely
combined with movement into the bottom of
notice some hitches and stiff points. Work on freeing those up and your back a squat.
UNBREAKABLE will thank you.
WRISTS Illignam quaspid moluptae pere, sandiscius delis magnimus quat res volupta In upward facing dog, focus on lifting your
tiatemolorum atis es eos exeri que intinum vellum facerupta coribus. chest forward and up to bend at the midback
Osti cuptatio magnihiciis es porionsendis ex eario dignihi tatur? Harum ut and elongate the lower back. Brace your
laceperci doluptur? Quid quo volorer umquiam voluptius doluptiat alic tem stomach and push your hands down firmly to
quia aut fugia sin eossit estios ium dem comnissitate pos et et omnis es ex- jump and transition to the squat.
cea et renis ut el id unt laut et offici totatempore sam sapienis sedita vitiissi
UNBREAKABLE ut ad untem cor rerunt resci volorro viduntias isit, soluptas sitaqui nobis ut This takes you from a backward bend to a
LEGS
fuga. Nequide neutral position, with movement control. It’s a
very important skill to have for spinal health.

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UNBREAKABLE
Quadruped Back
Circles
BACK

UNBREAKABLE
ANKLES Start in a balanced position on all fours, with weight evenly distributed
through your hands and feet.

The circle is made by fully rounding out your back and keeping that position
as you shift over to one side and then drop down to reverse the curve at the
UNBREAKABLE
SHOULDERS
bottom, then over to the other side and return to the beginning. Work in one Squat to Standing
direction then switch.

Go slow and feel how your back moves in each part of the circle. You’ll likely
Forward Bend
notice some hitches and stiff points. Work on freeing those up and your back This sequence focuses on movement from
UNBREAKABLE will thank you. the bottom of a squat to a forward bend
WRISTS Illignam quaspid moluptae pere, sandiscius delis magnimus quat res volupta tiate- while standing.
molorum atis es eos exeri que intinum vellum facerupta coribus.
Osti cuptatio magnihiciis es porionsendis ex eario dignihi tatur? Harum ut laceperci In this pattern, you are controlling your
doluptur? Quid quo volorer umquiam voluptius doluptiat alic tem quia aut fugia sin positioning from neutral to a flexed position
eossit estios ium dem comnissitate pos et et omnis es excea et renis ut el id unt laut and back again. This is another important
et offici totatempore sam sapienis sedita vitiissi ut ad untem cor rerunt resci volorro action for spinal health.
UNBREAKABLE viduntias isit, soluptas sitaqui nobis ut fuga. Nequide
LEGS
Work on controlled breathing with deliberate
movements and pay attention to the angles
that feel more difficult. Those are the ones
you should focus on.

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Quadruped Back
Circles
BACK

UNBREAKABLE
ANKLES Start in a balanced position on all fours, with weight evenly distributed
through your hands and feet.

The circle is made by fully rounding out your back and keeping that position
as you shift over to one side and then drop down to reverse the curve at the
UNBREAKABLE
SHOULDERS
bottom, then over to the other side and return to the beginning. Work in one Alligator Roll
direction then switch.

Go slow and feel how your back moves in each part of the circle. You’ll likely Here’s an obvious core exercise that
begins with you flat on your stomach and rolls
notice some hitches and stiff points. Work on freeing those up and your back
you from side to back and over to the other
UNBREAKABLE will thank you. side to return to the stomach.
WRISTS Illignam quaspid moluptae pere, sandiscius delis magnimus quat res volupta tiate-
molorum atis es eos exeri que intinum vellum facerupta coribus.
This movement works every muscle around
Osti cuptatio magnihiciis es porionsendis ex eario dignihi tatur? Harum ut laceperci
your spine and is a great way to learn about
doluptur? Quid quo volorer umquiam voluptius doluptiat alic tem quia aut fugia sin
your weak points immediately.
eossit estios ium dem comnissitate pos et et omnis es excea et renis ut el id unt laut
et offici totatempore sam sapienis sedita vitiissi ut ad untem cor rerunt resci volorro
UNBREAKABLE viduntias isit, soluptas sitaqui nobis ut fuga. Nequide
LEGS

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unbreakable Ankles
UNBREAKABLE
BACK

UNBREAKABLE Ankle strength and mobility are often neglected. And that’s terrible because
ANKLES
these small joints carry the entire weight of your body every day.

Most people don’t spend dedicated time training and strengthening the
ankles. As a result, they may run into issues of stiffness, weakness, and
chronic sprains.
UNBREAKABLE
SHOULDERS
Here are some of my favorite exercises that will challenge your ankles in new
and unconventional ways to make them strong, flexible, and unbreakable.

These 4 exercises are probably a bit different from what you’ve spent a lot of
UNBREAKABLE time on in the past, but it’s well worth the effort to keep your ankles healthy
WRISTS
and functional. Work on them one at a time to get some reps and practice in,
then chain them together for an efficient and effective ankle workout.

UNBREAKABLE
LEGS

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Learn to Flow and

Bulletproof Your ankles
UNBREAKABLE
BACK

UNBREAKABLE
ANKLES

UNBREAKABLE
SHOULDERS
Watch on Youtube
UNBREAKABLE
WRISTS

UNBREAKABLE
LEGS

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BACK

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ANKLES

UNBREAKABLE
SHOULDERS Sissy Squat
Here you’ll use the squat to really target
your ankles by coming up on the balls of
your feet as you squat all the way down
UNBREAKABLE and stand back up.
WRISTS
Use a handhold support, if needed, and
go slow and steady in the beginning. Add
speed and intensity as you improve and

UNBREAKABLE
LEGS

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ANKLES

Duck Walk
UNBREAKABLE
SHOULDERS
This may be something you’ve done
in elementary school P.E. But aside
from that and in martial arts classes, I
haven’t seen this widely used. It’s a
shame because it’s a great exercise
that provides good resistance through
UNBREAKABLE your ankles’ full range of motion in the
WRISTS forward/back plane.

Since this requires good knee flexibility

as well, start this just one stride at a
time at first and use support as needed.
A rolling chair or stool is great for that!
UNBREAKABLE
LEGS The key to doing this exercise properly
is to keep your head at the same height
the entire time.

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UNBREAKABLE Squat on the

Sides of Your Feet
SHOULDERS

This squat variation takes the ankle

through a different angle and range of
UNBREAKABLE motion than you generally engage in.
WRISTS
Lifting the inner part of your feet, you’ll
come onto the outsides of your feet,
then squat down and stand back up.

The most common ankle sprain is rolling

over the outside of your foot. Condition
UNBREAKABLE
LEGS yourself to be stronger and more flexible
in this position and you can save yourself
some grief.

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ANKLES

Walking on the
UNBREAKABLE
SHOULDERS

Balls of Your Feet

UNBREAKABLE
WRISTS
This is a good challenge for the arch of
your foot as well as the shortened range
of the calf muscles. Come up on to the
balls of your feet, lifting your heels off
the ground, then simply walk forward
and backward, keeping the rest of your
UNBREAKABLE
body tall.
LEGS
Walking like this is a great combination
of active ankle balance and strength and
pays good dividends the more you do it!

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unbreakable
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ANKLES
Shoulders
It’s a rare person that hasn’t experienced some shoulder issues in their life.
Whether in training or in other activities, tweaks in your shoulders can stop
you from progressing and getting the most out of your workouts. Also, it’s
UNBREAKABLE
SHOULDERS no fun to be in pain!

These are four of my go-to exercises to keep my shoulders healthy and

strong to both enhance my performance and help prevent injuries. Work
diligently and consistently on these unconventional exercises and build your
UNBREAKABLE unbreakable shoulders!
WRISTS

The trick to keeping your shoulders healthy is challenging their strength

and mobility from various angles. These 4 exercises work the shoulders with
different stresses from all directions.
UNBREAKABLE
LEGS
It’s a bit different than the “push” and “pulls” of basic calisthenic exercises,
and that’s how these will help bulletproof your shoulders. Work on them one
at a time to get some reps and practice in, then chain them together for an
efficient and effective shoulder program.

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Learn to Flow and
Bulletproof Your shoulders
BACK

UNBREAKABLE
ANKLES

UNBREAKABLE
SHOULDERS
Watch on Youtube
UNBREAKABLE
WRISTS

UNBREAKABLE
LEGS

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ANKLES

Shoulder Swings
Hang from a bar or rings (or other
UNBREAKABLE
suspension device) and with a firm grip,
SHOULDERS swing your body back and forth.

You should do two variations, one with

the shoulders drawn down as you swing,
and another where you are in a more
relaxed hang.
UNBREAKABLE
WRISTS Both variations affect the shoulders in
different ways and are important for
shoulder health.

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LEGS

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High Froggers
This fundamental locomotive pattern
loads the shoulders in a different way
than lifting weights. In this closed-chain
exercise, you have to create a stable
UNBREAKABLE
base through your arms and shoulders
WRISTS to support the rest of your body.

Practice “stacking” your elbows over your

wrists, your shoulders over your elbows,
and your hips over your shoulders. Push
hard through the ground the entire time
UNBREAKABLE and you’ll strengthen your shoulders in
LEGS this important alignment.

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BACK

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ANKLES

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SHOULDERS Plank Position Walks
In a stable plank position, move
your body laterally back and forth.
This encourages the shoulders to
UNBREAKABLE be strong while supporting your
WRISTS
body in motion. The goal here isn’t
speed, but coordinated and stable
motion in a variety of patterns.

Shuffling to the side, crossing hands

over, and changing where you place
UNBREAKABLE
LEGS
your hands in relation to your body
are all great variants to practice
and will stimulate multidirectional
shoulder stability.

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ANKLES

UNBREAKABLE
SHOULDERS Crab Walk
Another familiar “playground” movement,
crab walks place your shoulders in an
unconventional position to receive
UNBREAKABLE stress. Start slowly and push down hard
WRISTS the entire time you are “walking” and
you’ll build significant strength in a short
amount of time.

UNBREAKABLE
LEGS

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unbreakable
Wrists
UNBREAKABLE
BACK

UNBREAKABLE We live in a world where time at the desk and computer is unavoidable. Our
ANKLES
hands and wrists become more used to typing and scrolling than gripping
and ripping! That’s why when people start to do more unorthodox exercise
training such as handstands and crawling, they may experience wrist strains
and pains.
UNBREAKABLE
SHOULDERS Just like all the rest of the areas of our body, we can condition and train our
wrists to tolerate more force and handle the loads encountered in calisthenic
and other training. We can also improve our resilience against other issues
such as repetitive stress injuries.

UNBREAKABLE It’s easy to neglect wrist training in favor of other areas, but spending a bit
WRISTS
more time on strengthening and improving mobility in your wrists allows you
to do more advanced work with less pain and trouble.

These 4 exercises work more than just your hands and wrists, but they
challenge your wrists to handle loads in different positions and the full body
UNBREAKABLE
LEGS movements give you an understanding of how integral your hands are to
bodyweight training.

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Learn to Flow and

Bulletproof Your wrists
UNBREAKABLE
BACK

UNBREAKABLE
ANKLES

UNBREAKABLE
Watch on Youtube
SHOULDERS

UNBREAKABLE
WRISTS

UNBREAKABLE
LEGS

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BACK

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ANKLES

UNBREAKABLE
SHOULDERS Bear to Frogger to Monkey
These three fundamental locomotive
patterns are a great first step into
quadrupedal work. And because these
UNBREAKABLE
may be the initial introduction to
WRISTS
crawling and locomotion, I recommend
performing these slowly for just a few
repetitions with lots of rest in between.

Your focus should be on how your

UNBREAKABLE
weight transfers through your hand and
LEGS upper body. Analyze where you feel it in
your wrists and how you can adjust to
improve those sensations.

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SHOULDERS
Plank on Back of Wrists
This is a position you are unlikely used
to, as we usually bear weight through the
palms when we place our hands on the
ground. As such, this can be a vulnerable
UNBREAKABLE position, so please treat this as a training
WRISTS
exercise rather than a “challenge”!

Rather than doing push ups, start with

holding the position and adding weight by
shifting from one hand to the other as you
UNBREAKABLE
get more comfortable. You can also start
LEGS from the knees to decrease the weight
and progress from there. Increase your
hold times gradually to prevent hurting
yourself with an exercise that is supposed
to make you better.

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BACK

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SHOULDERS
Plank on Hand Blades
Walking
Begin in the plank position and place
UNBREAKABLE your hands with your thumbs up. Just
WRISTS as in the exercise above, you can start
on your knees to allow for longer hold
times before you fatigue.

The force on your wrists requires you

to push into ulnar deviation to keep
UNBREAKABLE
LEGS
your wrists in a strong neutral position.
“Walking” this way changes the forces
and you’ll develop great adaptable
strength in your wrists.

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BACK

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ANKLES

UNBREAKABLE
SHOULDERS Seal walk
With your fingers pointing back, slowly
roll down your fingers to your palms
as you walk your body forward. This
UNBREAKABLE combination of stretching and changing
WRISTS resistance is a great stimulus for hand
and wrist strength.

UNBREAKABLE
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BECOMING
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BACK LEgs
Exercises that build strong, powerful legs are an important part of your training.
UNBREAKABLE You know what they say – “Never skip leg day!”
ANKLES

But it’s more than just having brute strength; you also need to be able to use
your strength in a variety of different positions and angles.

That’s what will truly give you unbreakable legs, legs that will get you not just
UNBREAKABLE
SHOULDERS
through your day at work, but ones that are ready for whatever you want to do.

You don’t need to spend all day at the squat rack, though. Some of the most
effective leg exercises don’t require any weight at all. In the video below, I share
my top 4 bodyweight leg strength exercises with the variations that will help you
UNBREAKABLE get started on them right away.
WRISTS

These 4 exercises can be performed in various different ways. You can change
the tempo, elevation, or explosiveness depending on your needs. This gives
A Guide BY GMB FITNESS
you so many different options and can make each session fresh and new.

UNBREAKABLE
LEGS

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UNBREAKABLE

UNBREAKABLE
Learn to Flow and
Bulletproof Your legs
BACK

UNBREAKABLE
ANKLES

UNBREAKABLE
SHOULDERS
Watch on Youtube
UNBREAKABLE
WRISTS

UNBREAKABLE
LEGS

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ANKLES

Shrimp Squat
UNBREAKABLE
SHOULDERS

For the full shrimp squat, grab one foot

from behind and squat down on your
UNBREAKABLE base leg.
WRISTS
This exercise can be regressed by using
a prop to support your foot, or by holding
on to a cable or rings.

To progress this exercise, you can go

UNBREAKABLE deeper into the squat by starting from
LEGS
an elevated surface.

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SHOULDERS
Pistol Squat
The pistol squat is probably the most
well-known single leg squat exercise.
Extend one leg in front of you as you
squat back and down on your base leg.
UNBREAKABLE As shown in the video, use a support for
WRISTS
assistance, or roll up to use momentum
to assist as well.

You’ll progress by removing the support

and/or practice going up from a dead
stop. Also work on different positions of
UNBREAKABLE
LEGS the opposite leg. Don’t be afraid to play
with it!

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ANKLES

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SHOULDERS
Peacock Squat
The peacock squat is a unique movement
that works the legs in different movement
planes. Developing strength in these
odd angles is a great preventative
UNBREAKABLE measure that conditions your legs for
WRISTS the unexpected forces and stresses that
happen in athletics.

Concentrate on feeling where the

rotational stresses are in the movement
and move slowly through them to build
UNBREAKABLE strength and stability where you need
LEGS
it the most. Play with how far you step
and how low you go. As you get more
comfortable, speed up the movements.
But don’t rush through it – especially if
you are new to this type of motion.
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UNBREAKABLE
SHOULDERS Cossack squat
The cossack squat is great for increasing hip
flexibility as well as lower body strength. Start
with your legs wider than hip width, and squat
UNBREAKABLE down towards one side, keeping the other leg
WRISTS
extended in the opposite direction. Just as
with the other exercises, a good regression
is to use a rope or cable to support yourself
as you squat down. Use the support to help
you sit back to get lower in the squat.
UNBREAKABLE
LEGS To progress, decrease the assistance, keep
your upper body more upright, and practice
speed changes.

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UNBREAKABLE

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BACK Putting it
UNBREAKABLE
all together
ANKLES

The movements found in this guide can be done as part of a warmup or as a

stand-alone program. The choice is yours. But you should only practice one
flow per day. Since there are 5 different target areas, it lends itself easily to
a Monday through Friday schedule.
UNBREAKABLE
SHOULDERS
When you start the program, do the exercises by themselves to learn and
practice proper form. Then chain them together into a movement sequence,
flowing smoothly from one exercise to the next. This continuous change
of angles and stresses will help your body be able to handle the forces
UNBREAKABLE encountered in training and the rest of your life. You’ll improve your strength,
WRISTS
flexibility, and motor control.

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UNBREAKABLE
LEGS

PUTTING
IT ALL

A Guide BY GMB FITNESS

TOGETHER