Phase 3/4 Ignition warm-up
LEGAL STUFF © 2012 Teiko Reindorf All Rights Reserved. International Copyright www.Teikoreindorf.com This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paid members of www.Teikoreindorf.com . Copyright and illegal distribution violations will be
NOTICE The information presented is not intended for the treatment or prevention of disease, nor is it a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise or nutrition program. This information is not a prescription. Consult your doctor, nutritionist or dietician for further information.
Page 2
Yo, yo Teiko here, creator of Big Man Strong. I want to start off by thanking you for picking up your copy of Anarchy Training. That training program is the end result of years and years of intense study in the field of conditioning specifically for fat loss. And as effective as that program is.., it wouldn’t feel complete unless I included a adequate warm-up to ready you for the HELL that Anarchy brings with it.
doing for the next few weeks.
So, I’ve gone and created Ignition to compliment the brutal training you will be
You can perform the Ignition warm-up prior to starting your Anarchy Training program or before any other workout. The series of exercises within this manual is gonna prep you for training by freeing-up chronically tight musculature, increasing range of motion for the major muscle groups and exciting the central nervous system. This will play out into a stronger showing in the gym and greater training results in a shorter period of time. The Ignition warm-up is made-up of four components. The first part is soft tissue work to break-up knots, adhesions and scar tissue. This will help you move better and increase your overall tissue quality. Once we have finished our soft tissue work we will progress to a general calisthenic warm-up. This will increase your overall body temperature.
Page 3
After we have done that we will transition into a series of dynamic movement patterns to start preparing the nervous system for your workout. We finish all of this with a series of plyometric drills to excite the nervous system and get you primed to perform at your maximum for the upcoming workout. Though this sounds like it’ll be a huge undertaking, it won’t... the entire Ignition warm-up will take you ten minutes at most to perform. With that said, let’s get into the warm-up itself. Perform all of the exercises in sequence before moving on to the next group of movements. Once you have completed all 4 components you will be ready to start with the Anarchy Training protocol.
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IGNITION WARM-UP
Phase 1/4 Ignition Warm-up - Soft tissue Work 1. 2. 3. 4.
Foam roll Thoracic spine Foam roll lats Foam roll glutes Foam roll quads and hips
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Phase 2/4 Ignition warm-up - Calisthetic Warm-up 1: Jumping jacks 30 seconds 2: Clap jacks 30 seconds 3: High knee runs 30 seconds 4: Butt kickers 30 seconds
Phase 3/4 Ignition warm-up - Dynamic Movement Prep 1: Reverse warrior lunges 6 per leg 2: Lateral sumo squats 6 3: Reverse inchworms walks 6 4: Band pull-aparts 12 5: Band shoulder dislocations 6 Page 6
Phase 4/4 Ignition warm-up - Plyometric Work 1: Jump squats 6 2: medball overhead slams 6 3: Kettlebell swings 10 4: medball side throws 6 per side
So there you have it a complete warm-up to get you ready to throw down before you start with Anarchy training. If you don’t have access to space or all of the equipment needed to get through this warm-up just focus on the parts you can do. It will still serve you better than no warm-up at all. Now it’s time to take what I’ve just shown you and put it into practice. Thanks for reading and till next time... Go Big Or Go Home - Teiko Page 7
Teiko’s Products Big man Strong The original 12-week muscle-building, fat melting system. The Big Man Strong program gives you all of the tools to transform your body from frumpy and weak to big, muscular and strong.
CLICK HERE FOR MORE INFO >>
HUGE The best collection of tried and tested mass-building programs anywhere on this planet. Huge is about getting you big in as little time as possible. The programs might be tough but they are damn well worth it.
CLICK HERE FOR MORE INFO >>
THE BIG MAN MAFIA INSIDERS CLUB Never worry about your next program again. Join the exclusive Big Man Mafia to get instant access to new programs each month, cutting edge nutrition and supplementation info and candid interviews from the best coaches in the world
CLICK HERE FOR MORE INFO >>
Page 8
Teiko’s Sites Teiko’s Website teiko’s YOUTUBE CHANNEL Teiko’s FAceBOOK Teiko’s Twitter
T.Reindorf
“The measure of a man is what he does with power.” - Plato
Page 9
NOTICE The information presented is not intended for the treatment or prevention of disease, nor is it a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physician’s approval before beginning this or any other exercise or nutrition program. This information is not a prescription. Consult your doctor, nutritionist or dietician for further information.
Page 2
Yo, yo Teiko here, creator of Big Man Strong. I want to start off by thanking you for picking up your copy of Anarchy Training. That training program is the end result of years and years of intense study in the field of conditioning specifically for fat loss. And as effective as that program is.., it wouldn’t feel complete unless I included a adequate warm-up to ready you for the HELL that Anarchy brings with it.
doing for the next few weeks.
So, I’ve gone and created Ignition to compliment the brutal training you will be
You can perform the Ignition warm-up prior to starting your Anarchy Training program or before any other workout. The series of exercises within this manual is gonna prep you for training by freeing-up chronically tight musculature, increasing range of motion for the major muscle groups and exciting the central nervous system. This will play out into a stronger showing in the gym and greater training results in a shorter period of time. The Ignition warm-up is made-up of four components. The first part is soft tissue work to break-up knots, adhesions and scar tissue. This will help you move better and increase your overall tissue quality. Once we have finished our soft tissue work we will progress to a general calisthenic warm-up. This will increase your overall body temperature.
Page 3
After we have done that we will transition into a series of dynamic movement patterns to start preparing the nervous system for your workout. We finish all of this with a series of plyometric drills to excite the nervous system and get you primed to perform at your maximum for the upcoming workout. Though this sounds like it’ll be a huge undertaking, it won’t... the entire Ignition warm-up will take you ten minutes at most to perform. With that said, let’s get into the warm-up itself. Perform all of the exercises in sequence before moving on to the next group of movements. Once you have completed all 4 components you will be ready to start with the Anarchy Training protocol.
Page 4
IGNITION WARM-UP
Phase 1/4 Ignition Warm-up - Soft tissue Work 1. 2. 3. 4.
Foam roll Thoracic spine Foam roll lats Foam roll glutes Foam roll quads and hips
Page 5
Phase 2/4 Ignition warm-up - Calisthetic Warm-up 1: Jumping jacks 30 seconds 2: Clap jacks 30 seconds 3: High knee runs 30 seconds 4: Butt kickers 30 seconds
Phase 3/4 Ignition warm-up - Dynamic Movement Prep 1: Reverse warrior lunges 6 per leg 2: Lateral sumo squats 6 3: Reverse inchworms walks 6 4: Band pull-aparts 12 5: Band shoulder dislocations 6 Page 6
Phase 4/4 Ignition warm-up - Plyometric Work 1: Jump squats 6 2: medball overhead slams 6 3: Kettlebell swings 10 4: medball side throws 6 per side
So there you have it a complete warm-up to get you ready to throw down before you start with Anarchy training. If you don’t have access to space or all of the equipment needed to get through this warm-up just focus on the parts you can do. It will still serve you better than no warm-up at all. Now it’s time to take what I’ve just shown you and put it into practice. Thanks for reading and till next time... Go Big Or Go Home - Teiko Page 7
Teiko’s Products Big man Strong The original 12-week muscle-building, fat melting system. The Big Man Strong program gives you all of the tools to transform your body from frumpy and weak to big, muscular and strong.
CLICK HERE FOR MORE INFO >>
HUGE The best collection of tried and tested mass-building programs anywhere on this planet. Huge is about getting you big in as little time as possible. The programs might be tough but they are damn well worth it.
CLICK HERE FOR MORE INFO >>
THE BIG MAN MAFIA INSIDERS CLUB Never worry about your next program again. Join the exclusive Big Man Mafia to get instant access to new programs each month, cutting edge nutrition and supplementation info and candid interviews from the best coaches in the world
CLICK HERE FOR MORE INFO >>
Page 8
Teiko’s Sites Teiko’s Website teiko’s YOUTUBE CHANNEL Teiko’s FAceBOOK Teiko’s Twitter
T.Reindorf
“The measure of a man is what he does with power.” - Plato
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