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Scrap the entire Worksheet section and try again. I tried taking written notes with me to the gym to follow along, but it's a real drag to squint at sweaty pages when you're trying to figure out what to do next & frankly, you just need pictures.Other books do this waay better. Unless you take this book with you to the gym (and you won't) or recreate the very elaborate workouts on your own worksheets there's no way to keep these workouts straight. Want worksheets. Take this for example:Monday, it says, Regeneration: Foam, Movement Prep, Regeneration: AIS, Strength (odd week)/Prehap (even week), ESD 1 (odd week)/ESD 2 (even week). No, I don't have any idea what that means either, and I read the book.The concepts of core conditioning may be exactly what you want & need, but given that most of the exercises are are very different from the Squat-Bench-Row-Crunch workout you learned as a young athlete, you need more help here. Somebody take note for the next edition. Going to the website is no help either, and worse it leaves you with the sense that this whole program is an endless up-sell.
Just sign up for our monthly subscription.Maybe this stuff is great, and if so I wouldn't even mind plowing through all the self-help blather and no-brainer nutrition filler that takes up too much space in the book. All you need is a clear list with graphics showing you what each workout at each level consists of. But until I get up the gumption to recreate every workout in some format I can actually follow & stick in my gym bag, this book will probably go unused. What are quadruped circles again. There's no way to make sense of this bizarre confusion of grids and lists. Sure, for an additional $$$.
The workouts provided aren't even xeroxable--they don't make sense without flipping back and forth through the book. And how do I know if I'm doing the glute bridge w/adduction right. Want to see tailored workouts for your sport.
You'll also have to eat healthy. This is a great book in concept, but next to impossible to actually use unless you bring the entire book in with you and/or memorize all the workouts, routines, and exercises (which there are a huge amount). Not really sure this is so revolutionary. The workouts and routines are great, but it basically requires you to buy the cd that creates workout sheets for you. Unless you have a photographic memory, this is very tough.Also, like all other good workout books, the routines are mostly based on a 5 day a week in the gym for 1+ hours a day. Overall, good book. Really tough to use.
I was refered to this book by a friend at my gym. I'm surfing and working out regularly and have never felt better. My friend at the gym let me borrow this book and I started to learn all about how important core strength is and also how my injury was due to a muscle imbalance.
Due to all the pain I was in, I couldn't surf or workout and didn't know what to do. To make a long story short, I bought this book for myself and have been doing the exercises every since. I had hurt my lower back surfing and was in a lot of pain.
I followed the workouts in this book, and slowly but surely, my back was feeling much better. I thought about going to a doctor, but found out how much a MRI costs. I talked with a personal train at my gym as well, but that cost a bunch of money too.
And guess what, no more back pain whatsoever. I would defintely recommend this book to anyone with a nagging injury or just to anyone who wants to be stronger and feel better everyday.
The book was recommed to me by a Chiropractor. I received it very quickly and I'm enjoying this book. Thanks
The book in a nutshell - instead of doing the same boring routine every day strengthening the large, showy muscles, grow the "core" muscles that support the larger ones. I also don't have a gym that is set up for some of the unique Strength training exercises.What I have done is taken parts of the exercises and incorporated them into my routine. What I got out of the book was to mix things up a bit so as not to get bored, and to do something that got me breathing harder 30 minutes a day. I've read the majority of the book, still have some of the nutritional parts to finish. Overall, the book is very solid and Verstegen has excellent suggestions on how to improve your core performance. I've also been DOING the program, not just reading about it. This will prevent injury and increase performance. I was lacking in stretching and especially in doing a variety of activities.
If you are a novice at exercising and you don't have a personal trainer, I think you would find this program rather challenging to follow. Most of the stretches etc are ones that you probably have never done before and it will take you some time to figure them out by just reading the description. If you buy a physioball, definitely get one that is one size bigger than what the book recommends - even their own product says to get a bigger size. If you're in a rut or getting bored with your routine, this is the book for you.
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