The guy I got it from, John Romaniello, just so happens to have a new article up in the Huffington Post about the Neural Wake Up Call, so instead of wasting any more time explaining it, I'll let him do it:
http://www.huffingtonpost.com/john-romaniello/summer-shape-up_b_1593368.html
His sample Neural Wake Up Call (from the above article) is below:
Sample Neural Wake Up Call
A1) Left Leg Single Leg Squat -- 12 reps
Description: Extend your right leg, and using your LEFT leg, lower yourself (squat down) onto a bed, chair or other platform slowly. Once you hit the platform, stand up using your left leg.
A2) Right Leg Single Leg Squat -- 12 reps
Description: Extend your right leg, and using your RIGHT leg, lower yourself (squat down) onto a bed, chair or other platform slowly. Once you hit the platform, stand up using your right leg.
B) Alternating Lateral Lunges -- 8 each side (DEEP)
C) Push-up Hold -- 30 seconds
Description: In push-up position, hold at the lock out point for 30 seconds, keeping your abs braced.
D1) Left Bulgarian Split Squat Hold -- 30 seconds
Description: With your right leg on a chair/bench, hold the bottom position of a Bulgarian Split Squat. For the last five seconds, perform two- to three-inch "pulses."
D2) Left Leg Spiderman Lunge -- 6-8 reps
Description: From a push-up position, bring your left leg up toward the left side of your body, aiming to plant it near your left hand. Hold this position for two seconds; drive the groin downward to allow for optimal stretch.
E1) Right Bulgarian Split Squat Hold -- 30 seconds
Description: With your right leg on a chair/bench, hold the bottom position of a Bulgarian Split Squat. For the last five seconds, perform two- to three-inch "pulses."
E2) Right Leg Spiderman Lunge -- 6-8 reps
Description: From a push-up position, bring your left leg up toward the left side of your body, aiming to plant it near your left hand. Hold this positing for two seconds; drive the groin downward to allow for optimal stretch. Perform 6-8 reps.
Perform this entire thing once on training days, and twice on days you don't hit the weights.
Like I said, I've been doing this for ~5 weeks now and I highly, highly recommend it.
P.S., My Poker/Fitness/Hormones Part 2 project got a lot more involved than I expected, I've been doing a pile of research on it and hope to have something up in the next week. Very interesting stuff!
His sample Neural Wake Up Call (from the above article) is below:
Sample Neural Wake Up Call
A1) Left Leg Single Leg Squat -- 12 reps
Description: Extend your right leg, and using your LEFT leg, lower yourself (squat down) onto a bed, chair or other platform slowly. Once you hit the platform, stand up using your left leg.
A2) Right Leg Single Leg Squat -- 12 reps
Description: Extend your right leg, and using your RIGHT leg, lower yourself (squat down) onto a bed, chair or other platform slowly. Once you hit the platform, stand up using your right leg.
B) Alternating Lateral Lunges -- 8 each side (DEEP)
C) Push-up Hold -- 30 seconds
Description: In push-up position, hold at the lock out point for 30 seconds, keeping your abs braced.
D1) Left Bulgarian Split Squat Hold -- 30 seconds
Description: With your right leg on a chair/bench, hold the bottom position of a Bulgarian Split Squat. For the last five seconds, perform two- to three-inch "pulses."
D2) Left Leg Spiderman Lunge -- 6-8 reps
Description: From a push-up position, bring your left leg up toward the left side of your body, aiming to plant it near your left hand. Hold this position for two seconds; drive the groin downward to allow for optimal stretch.
E1) Right Bulgarian Split Squat Hold -- 30 seconds
Description: With your right leg on a chair/bench, hold the bottom position of a Bulgarian Split Squat. For the last five seconds, perform two- to three-inch "pulses."
E2) Right Leg Spiderman Lunge -- 6-8 reps
Description: From a push-up position, bring your left leg up toward the left side of your body, aiming to plant it near your left hand. Hold this positing for two seconds; drive the groin downward to allow for optimal stretch. Perform 6-8 reps.
Perform this entire thing once on training days, and twice on days you don't hit the weights.
Like I said, I've been doing this for ~5 weeks now and I highly, highly recommend it.
P.S., My Poker/Fitness/Hormones Part 2 project got a lot more involved than I expected, I've been doing a pile of research on it and hope to have something up in the next week. Very interesting stuff!
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