BAX Ð train to the max - BodyART Media...Perform Better and BodyART have always been working in...

by Robert Steinbacher

BAX – train to the max

Content

Daily routine ........................................................3

Preamble ............................................................4

What is BAX? .....................................................6

Why Perform Better Europe? ..............................7

1. Theory YIN and YANG ....................................8

2. Breathing ........................................................10

3. Course Structure ............................................12

4. Phase 1 – Warm up .......................................14

5. YANG Phase .................................................26

6. Why Myofacial Training in BAX? ......................64

7. YIN Phase ......................................................70

8. Breathing Phase .............................................93

9. Transition Phase .............................................95

10. Movement Phase .........................................96

11. Recovery Phase ...........................................107

12. How to built a BAX class? ............................112

13. Masterclass ..................................................113

Daily program:

DAY 1Welcome

BAX History and conceptWhat is BAX?

Why Perform Better Europe?Master class I: Yang

Theory Yin/YangMaster class II: Yin

BreakHourly structure

Warming up Phase: Theory and practisePartner exercises/Teach Back

Yang Exercises

DAY 2 Master class

Why does BAX include myofascial training?Break

Myofascial training: PracticalTeachback

Connected exercisesStretching

Time for Questions

4 Manual written by Robert Steinbacher and Janni Giannikakis © Robert Steinbacher, Perform Better Europe

Preamble

BodyART Xtreme: How BAX originated from bodyART

“Only those who are ready to make a change, can make a change”BodyART is motion and motion is change

BodyART is a holistic training approach that appeals to both body and mind and all comes down to listening to your-self to find mental and physical harmony and balance. Within the last twenty years, it has developed into an interna-tionally recognized and established training program in the fitness world and corporate environment.

The origin of bodyART emerged from movement therapy and bodywork for people with disabilities that severely limit them in their mobility and bodily functions. Functional aspects of training have always taken priority in bodyART since its beginning in 1994. The integration of breathing and some approaches from traditional Chinese medicine (TCM) awards bodyART its uniqueness and creates this new training program that has international interest from the fitness market.

Breathing plays a central role in the bodyART program, as it closely relates to our well-being and forms a link between physical work and mental awareness. In addition, bodyART is strongly influenced by the TCM and is based on the theory of Yin and Yang and its five elements. The two contrasting but mutually conditional forces, Yin (Passive, cold, calm - associated with relaxation and exhalation) and Yang (activity, heat strength – associated with tension and inha-lation) are used to bring harmony so that energy can flow freely, which is the goal of each session.

This philosophical foundation gives bodyART training the flexibility to align bodywork, putting a different emphasis on various areas, such as, functional, therapeutic and physical aspects or on breathing and reflection.

Up until recently, group fitness was choreography orientated and primarily attracted female participants. The leap from dancing or aerobics class to functional training was too wide for the majority of instructors as it makes a huge difference if you teach Mambo, Cha Cha Cha and hip hop opposed to burpees and kettlebell-swings.

As a result of its broad philosophical, therapeu-tic and sports foundation, bodyART is very ad-aptable which allows it to react flexibly to new developments.

deepWork filled the gap between the enter-tainment and choreography courses and goal functioning training. It has supplied thousands of trainers in Germany in the biggest hype in the functional group fitness sector starting in 2013. deepWork is based on the theoretical founda-tions of bodyART training and makes it different

from any other training programs with the same objectives through its ties with the TCM.

5© Robert Steinbacher, Perform Better Europe

Because of the demand in recent years for myofascial and personal training and therapeutic approaches are incre-asing, some new priorities have emerged in the fitness world. The bodyART training has also changed the demand for therapy and myofascial work that was initially part of the training philosophy.

In the past few years, consumers have not only sought after good health but have increasingly sought after perfor-mance-orientated training. This phenomenon is observed internationally and all other fitness trends are inferior. People are now ready and eager for personal success.

• Functional training

• HIIT-training

• HIT- training aspect

• Performance-oriented competition training

• Cycling-Training

Defines the fitness market and Gym´s.

Today, people are busy, often working full time and are looking for performance- oriented training that can be com-pleted in a short amount of time; and are willing to put their energy and strength into it. That is why staff training is now a sought-after service.

BodyART and deepWork serves the group fitness field and meets the performance related demand, which is currently set for training programs: bodyART in a vertical position (inward-oriented training) – as holistic training with internal focus and deepWork as functional HIIT-training with an external focus.

The international network and training in various countries, allows us, the bodyART founders and leaders, to identify global trends and developments at an early stage. Recently, new needs stood out among the instructors and consu-mers. These pulses were so prominent and noticeable that I wanted to put them into a new training concept as an international presenter and trainer. The concept will link personal training and group-fitness together and performance-oriented personal training and the inspiring dynamics of a group. The concept is called: BAX (bodyART extreme).

The holistic orientation of bodyART training and the philosophy of Yin and Yang created the opportunity to create a workout that combines both philosophies and join them as one. This means in BAX training that the external energy of Yang,which stands for performance-orientated training and functional arobic training, is combined with the inter-nal energy of Yin, which is expressed in deep movement forms that is related to the breathing principle. So the BAX combines the opposites into one unit and closes the gap between trageted and performance training and the holism of TCM.

by Robert Steinbacher

BAX covers all the areas of fitness training from: personal training, group fitness and mental training. It brings together movement enthusiasts and open- minded people and trains them physically and mentally in an interesting new way regardless of their strengths and flexibility. The trainee is challenged to their own personal limit, both internally and externally and sets new boundaries.

Robert Steinbacher


What isby Robert Steinbacher

?

BAX (bodyART extreme) is an advanced performance training program that was created by Robert Steinbacher and is based on the holistic principle of Yin and Yang. The two opposing but mutually conditional forces must be in balance with each other according to the teaching of traditional Chinese medicine, so that the energy in the body can flow freely.

The 30 minute workout is an innovative concept of high-intensity performance training (Yang) that combine with myo-fascial exercises (Yin). The high intensity side,Yang, focuses more on the external training like power while Yin focuses on the internal training of the muscles which includes myofascial.

BAX concentrates on coordination in functional training – with the aim to achieve an ideal enhancement for each target group and sport-type and thereby compensating the external for the internal. The philosophy of BAX combines effici-ency and attentiveness with each other in a short period. So BAX is the first workout that trains the whole spectrum of the human body on the philosophy of Yin and Yang: externally and internally, physically and mentally.

Breathing is of utmost importance in BAX and is brought to the front, creating a synergy between physical and mental fitness which leads to performance enhancement. BAX is not only an appropriate exercise for athletes but it also pro-vides an ideal introduction to performance training for both instructors and participants.


Why ?

Perform Better Europe has always been one of the leading names when it comes to functional and Fascia training.While creating the concept for BAX, a lot of questions were considered. Who do we want our target group to be, who will best respond to it and who will be able to experience the quality of bodyART?

Perform Better and BodyART have always been working in close cooperation in various areas, including; training, conferences and speakers. When we finally came up with the idea to bring a new training program on the market, we were looking for a common denominator. BAX combines the basic philosophies of Perform Better and bodyART and is results-orientated. Performance-orientated training with inner focus is a perfect balance in competitive sport!

In the future Performance days it is important that the leading supplier of functional training equipment in Europe, is an ideal partner, to take the BAX workout program to the next level - to aquire the BAX and equipment from one supplier.


1. Theory YIN and YANGMeaning of Yin and Yang

The deepWORKTM-Training gains its intensity from the synergy of polar powers which are known in Far East as Yin and Yang. An important aspect of the principle of Yin and Yang is that one cannot exist without the other. Without cold there is no definition for warm, without high there would be no definition for low and so on.

The symbol of Yin and Yang consists of two stylized fish which are in constant moving notion and they carry a little part of the other side in themselves: this is the point with different colours. In a figurative sense it means that nothing is as permanent in life as eternal change.

The white part symbolizes the Yang energy which carries in its-elf a little Yin part symbolized by the black point. On the contra-ry to this the black part represents the Yin energy which does not exist without Yang part.

Yang stands for (amongst other things) activity, warmth, strength and in training it translates into tension and inhalation. Yin carries in itself passivity, cold, peace which translates into relaxation and exhalation in training.

These attributes can be varied according to the kind of content or context they are used in. If you had three glasses of water, one would be filled with warm, the other with cold and the third one with lukewarm water. The lukewarm water can represent Yang in comparison to the cold water and it can also symbolise Yin in contrast to the warm water. This notion is valid in deepWORKTM-Training as well. Every intensive exercise is followed by a not so intensive one and so on. The structure of a training unit is built up so that the energy of Yin and Yang is balanced.

Our daily lives are filled with permanent pressures and the requirement to fulfil the expectations requires plenty of energy. If we are unable to find the right balance by relaxing and enough sleep (Yin energy) we can feel weak and unsatisfied. If we do not pay attention to these signs, our body answers with illness and depression.

The deepWORKTM-Training helps us balance these situations. The participants can feel the positive effects on their body, spirit and soul and they fill up with energy at the same time. Everything that surrounds people, what they feel and sense or what they define themselves derives from the two opposite powers, Yin and Yang.

Following examples may explain this statement:

• Unlike this morning, I feel tired and worn out.

• My father seems rather short compared to his brother.

• This summer is warmer than the last one.

• I felt suppler in today’s training than last week.

• For me inhalation is harder than exhalation.

There are people who have higher stretching forces in their bodies. Their muscles are often tight. For them everything that requires power and strength is easier than for those people who are – on the contrary to them – supple and have got less strength. For these people stretching positions are easier and exercises which need strength and power more difficult. The deepWORKTM-Training is built up consciously between the two opposite power. Tightening and relaxati-on, inhalation and exhalation, high and deep movements alternate each other. Due to this every participant can find challenge for him/herself in training.

If energy does not flow in the body, the body and the soul become strained. This can be seen on our appearance because our body is a mirror of our soul. Our physical condition influences our mental state. If blockades are raised by training we feel again energetic and happy.

During the training there is a permanent exchange bet-ween Yin and Yang.


Yin Yang

left right

deep high

exhalation inhalation

relaxation tightening

feminine masculine

front of the body back side of the body

night day

cold warmTab. 1 Yin and Yang


2. Breathing2.1 Breathing TechniquesNatural breathing has a positive effect on our entire health. It improves the function and performance of the heart, the lungs and other organs and the entire physical system. It helps to find emotional balance and enables to change stress and a negative inner attitude into life force, of which we can make use of in form of self-healing and also for our personal development.

Master Mantak Chia

2.1.1 Pressed BreathingFor beginners the easiest breathing technique might be pressed breathing. This will allow them to can focus on the muscle (group) that is engaged during an exercise; e.g. going from a low push up to a high push up as they exhale (stomach and core muscles are engaged, you can hear a wheezing noise when exhaling).Characteristics: pressed breathing is used for dynamic changes of positions when a big effort and a lot of strength is required.

2.1.2 Larynx Breathing = Central BreathingCentral breathing is mostly used in static positions and during relaxation. It helps to calm the mind and to obtain con-centration and patience to hold the exercises/poses. You can inhale through the nose and exhale either through the nose (nasal breathing) or the mouth. The spine is tall and the chin is pulled slightly towards the chest.

Image: You can imagine that there is a straw along the spine which entirely fills up and empties with every breath.

2.2 Breathing Principle: Energetic BreathingRequirement: the participant should have taken some bodyART lessons before. With the energetic breathing you follow the principle of “Yin and Yang”: Inhaling when stretching up - exhaling when contracting.

Yang Yin


Focus Breathing

Straighten up Inhalation

Contraction Exhalation

Vertical jump Inhalation

Horizontal jump Exhalation

Deceleration of motion Exhalation

Range of motion Inhalation

Depth and Release Exhalation

Rotation of straightening up Inhalation

Rotation of turning Exhalation


3. Course structureBAX Phase 1 – sport specific Warm Up

The warming up phase in BAX divides the body into three categories:

1 – Mobility

2 – Flexibility

3 – Support

Depending on the length of the warm-up phase, one or possibly two Exercises can be selected from any functional area .

(M–F–S).

The individual exercises come from different sport types and sport movements or specific sport movements, for ex-ample, Golf (rotation), surfing (support), tennis (swing), speed skating (skate).

Time:

A 30 minute BAX training session has a warm up phase of about of 2-3 minutes (from every category one exercise has to be included in the warm up, all other exercises can be choosen free)

M – 1 min

F – 1 min

S – 1 min

A 45 minute BAX training session has a warm up phase of about 6 minutes (from every category one exercise has to be included in the warm up, all other exercises can be choosen free)

M – 2 min

F – 2 min

S – 2 min

BAX Phase 2 – PERFORMANCE TRAINING YANG-PHASE

A BAX performance phase includes three exercises in three levels.

Each exercise lasts about 1-2 minutes in each level.

All of the exercises in level 1 must first be completed, then you can move on to level 2 and then onto level 3.

BAX Phase 3 – TRANSITION PHASE

The goal of the transition phase is to calm the body and circulation down for about 30 seconds to a minute so that your breathing is under control again and to prepare you for the Yin phase, Focusing.

BAX Phase 4 – MYOFASCIAL TRAINING YING PHASE

In the Yin phase, three to four Myofascial exercises will be performed to even out the exercises that were performed in the Yang Phase.

BAX Phase 5 – RECOVERY PHASEThe recovery phase is about 1 minute for a 30 minute exercise session and 3 to 5 minutes for a 45 minute exercise session. During this time you can either hold your breath in or let it go.


Phase 1Sports specific

Warm Up

Phase 3TransitionMovement

Phase 2 – YangPerformanceTraining

Phase 4 – YinMyofascial

Training


4. Phase 1 – Warm Up


1.5

1.1

1.3

1.2

1.4

1. Mobility – Warm Up Head Heart Floor


2.3

2.4

2.1

2.2

2. Mobiity & Flexibility – Warm Up Spine Mobility

2.5


3.1

3.3

3.5

3. Mobility – Warm Up Table

3.2

3.4


4. Flexibility – Warm Up Cross Back

4.3

4.4

4.1

4.2

4.5

4.6

4.7


4.8

4.9

4.10

4.11

4.12

4.13


4.16

4.17

4.14

4.15


5.1

5.3

5.4

5. Flexibility – Warm Up Rotation

5.2


6.5

6.1

6.2

6.3

6.4

6. Flexibility & Support – Warm Up Step Back Step Front


7.3

7.2

7.1

7. Mobility – Warm Up Back and Hip Mobilisation

7.4

7.5


8.5

8.6

8.4

8.3

8.1

8.2

8. Support – Warm Up Single Cobra Dynamik


9.4

9.5

9.6

9.1

9.2

9. Mobility & Flexibility – Warm Up V-Mobility

9.3


9.7

9.8


10.1

10.2

10.3

10. Support – Warm Up Lunge

10.4

10.5

10.6


10.10

10.9

10.7

10.8

5. Yang Phase

Level 2

Level 3

Level 1

1. Dolphins



Leve

l 1


Leve

l 2


Leve

l 3


2. Frog Jump

Level 2

Level 3

Level 1


Leve

l 1

38

Manual written by Robert Steinbacher and Janni Giannikakis © Robert Steinbacher, Perform Better Europe

Leve

l 2Le

vel 3

39

© Robert Steinbacher, Perform Better Europe


3. Jump Front Jump Back

Level 2

Level 3

Level 1

41


Leve

l 1

42



Leve

l 2


4. Runnings Diagonal

Level 2

Level 3

Level 1

Leve

l 1


Leve

l 2Le

vel

3


5. Runnings int. kick back

Level 2

Level 3

Level 1

Run

ning

s in

t.kic

k ba

ck

Level 1 – 3 siehe Bilder Running Diagonal S. 42


Level 2

Level 3 (Hold)

Level 1

6. Spiderman Push Up

48


Leve

l 1

49


Leve

l 2


Leve

l 3 (

Hol

d)


Level 2

Level 3

Level 1

7. Spiderman Jump

Leve

l 1

52


Leve

l 2Le

vel 3

53


8. Standing Running


9. Cardio – Plyo Lunge

Level 2

Level 3 – identisch wie Level 2, aber schneller

Level 1

Leve

l 1

55


Leve

l 2


Level 2

Level 3

Level 1

10. Cardio – Side Jump

Variation 1

Gebeugtes Knie

Gebeugtes Knie

Variation 2

57


Leve

l 1

58


Gebeugtes Knie

59


Leve

l 2Le

vel 3

Gebeugtes Knie


Level 2

Level 1

11. Cardio – Skater

Level 3

Leve

l 1

61


Leve

l 2Le

vel 3

62



Leve

l 1

Level 2

Level 3

Level 4

Level 1

12. Cardio – Sumo


Leve

l 2


Leve

l 3Le

vel 4


6. Why Myofascial Training in BAX

In the field of competitive sports and training, the time constraints of the participant are increasingly important. The topic of recovery is therefore also important. Myofascial Training and trigger point massage, Rolfing or rolling out using a Blackroll is now accepted in the world of sports.

Myofascial training in BAX goes a step further. We focus on the myofascial lines in terms of power transmission and length. The objective is to lengthen and strengthen the muscle at the same time and to open the Fascia and to make more efficient the interaction of the muscle chains. Like archery the aim is to find the right balance between the bow and the tension of the bowstring, to transfer the necessary power to the arrow. With every movement a harmonious interaction of the individual myofascial lines is required to achieve the desired effect of exercise and correct and effici-ent movement. The ultimate aim is for our mental awareness to be the driving force of the movement instead of the body determining the movement based on existing imbalance.

1 The Superficial Backline

The first myofascial line or chain we are going to have a closer look at, is the superficial backline (SBL).

The SBL starts at the soles of the feet and finishes at the eyebrows, going over the backside of the body. It separates into two parts as you can see in the picture. The first part start at the soles of the feet and goes up to the knees, and the second part goes from the knees to the eyebrows. All in all, the SBL is a protector of the backside of the body.

Function:

• Lenghtening of the body

• Stabilization when standing and moving

• Hyperextension when contracting/shortening the mu-scles

Examples for exercises in order to engage or train the SBL:

Standing pose, Lunge, V, Forward bend, Hover

The Myofascial Lines

Source: Anatomie Trains, Myofasziale Leitbahnen, 2nd edition

ORL


2. The Sole of the Foot

The start of the superficial back line is at the soles of the feet and comprises the tendons and muscles.

In bodyART Training, the standing pose is of big impor-tance, therefore we will take a closer look at this topic and it will also come up as we take a closer look at other myofascial lines. In the picture below, you will find a detailed illustration of the fascia of the sole.

You can clearly see, that any change of the base, will also change the alignment of the following structures.

In our training this means, that the correct alignment and activation of the foot builds the important base of the further alignments of the exercise.

This explains why bodyART teaching skills put a special emphasis on building up at first the base (earth) and the grounding.

It is also important to note that the outer lateral ligament is not connected in the center with the other ligaments. This explains also the structure of the feet in case of short or tense ligaments.

Every shortness of the ligaments depends of the struc-ture of the feet.

3. The Superficial Frontal Line

The superficial frontal line (SFL) connects the front of the body from the upper toes to the side of the skull.

Also the SFL divides into two parts.

The first part starts from the toes and goes up to the pelvis and the second parts goes from the pelvis to the side of the skull.

Function:

• counter weight (balance) for the superficial back line

• supports the parts of sceleton of the body lying in front of the midline (i. e. chest, pelvis and face) through pulling tension

• extension of the knee in upright positions

• protection of the organs

Examples of bodyART exercises for activation of the SFL:

Lunge, seated forward bends (feet flex), Hover



FS

OFL


4. The Lateral Lines

The Lateral Lines (LL) surround both sides of the body.

Starting from the medio-lateral center of the foot, they lead to the lateral malleolus along the lateral side of the lower and upper leg to the outside of the hull and there like a string band to pass under the shoulders to the head around the ears.

Function:

• Balancing the front and back sides of the body

• Balancing the right and left side of the body

• Transmittor for all other superficial lines (frontal, back, arm and spiral lines)

• Side flexion of the body

• Lateral flexion of the body

• Hip abductor

• Lifting the outside of the foot

• Limitor of later and rotational movements of the upper body

Examples for the activation of the lateral lines:

Single cobra, Beetle, V Leg extension


LL


5. The Spiral Line (SPL)

The Spiral Line (SPL) rotates like a doublehelix all around the body.

It connects every side of the skull over the upper back with the opposite side of the back of the shoulder. It continues over the backside of the upper ribs towards the front of the lower ribs. It crosses at the height of the navel and goes back to the sides of the body where it started.

From the hips the SPL leads over the lateral front side of the thigh and shin towards the medial arch of the foot over the backside of the legs to the sit bones like a rope.

From there, it goes through the fascia of erector spinae and ends close to the starting point

of the skull.

Function:

• Guarantees the balance in all levels

• Connects the arch of the foot with the ankle of the pelvis, therefore of importance for exact walking

• Cooperates with the other spiral lines

• Spiral movements and rotations in movement

Examples for the activation of the SPL:

Hip opener, Rotations, Seated poses with rotation


SPL


6. The Arm Lines

The Arm lines divide into four myofascial lines. These go from the axial skeleton to the arms and to the four sides of the hands. To the thumb, the little finger, to the inner side of the hand and to the back of the hand. There is a superficial frontal and a deep frontal arm line at the front side of the arms and also a superficial dorsal and deeper dorsal arm line.

Although the arm lines have a clear structure, there are many crossing

connections.

Function:

• Pulling tension for sceleton

• Supporting function at sports and everyday life

• Balancing the shift of weight

• Grabbing

• Holding

• Pressing

Examples for the activation:

Hover, T hold, Storm, V, V leg extension

7. Die Functional Lines

The functional lines are the extensions of the arm lines running on the surface of the backside from the torso. Because they are working in both directions they

reach from the inside of thighs over the pelvis up to the opposite chest and shoulder.

Function:

• Involved in each movement

• mobility muscle

• Low static stabilisation of the torso

• Stabilizers while exercising overhead.

Examples for exercises to engage those muscles:

Storm, all standing positions, Beetle, Tstand arm ex-tension



AL

FL


8. The Deep Frontal Line

The deep frontal line (DFL) is embedded in all other lines closest to the center of the body. It forms the myofascial core of the body. It begins at the deep bottom of the foot, passing just behind the lower leg up on to the in-side of the thigh. From here, the largest part of

the chain leads to the hip, the pelvis and the lumbar spine (the line is in front of the pelvis) The smaller porti-on extends on the back of the thigh through the pelvis upwards to reconnect at the level of the lumbar spine to the main part. From there it passes between the psoas muscle and the diaphragm towards the

head through the chest to the underside of the facial

skeleton.

Function:

The deep front line plays an important role for the sup-porting function of

the body.

• for lifting the inner arch of the foot,

• for the stabilization of each leg segment,

• to support the lumbar spine from the front,

• for the stabilization of the thorax while the chest expands throgh breathing and relaxing,

• for balancing the delicate neck and heavy head on the body.

A lack of control of the deep frontal line leads to general shortenings of the entire body, promotes a collapse in the pelvis and attracts a negative shift all other myo-fascial lines with it. While there is no independent mo-vement of which starts from the DFL, but is involved in every movement, as it is enclosed by the other lines. Because the DFL includes the undulating movements of the diaphragm, it effects the breathing again and brea-thing is an important part in our bodyART training.

Examples of the activation of deep frontal line:

All exercises where the breathing is paramount.

All exercises which stretch the hip.


TFL


7. Yin Exercises

Myofasziale Linien – SPL, FL

1. Astride Opener

74


75


76


Myofasziale LinieMyofasziale Linie – SPL

2. Crossback Lateral


Myofasziale Linie – SPL, ORL, OFL

3. Double Jump V-pose

78


80



4. Lateral Opener

Myofasziale Linie – LL

82



Myofasziale Linie – OFL, TFL

5. Lunge on Ellbow Dynamic

84


85


6. Lunge Hip Opener

Myofasziale Linie – OFL, TFL


Myofasziale Linie – OFL, TFL, ORL

7. Plyo Backline Opener

88



89


Myofasziale Linie – TFL

8. Spiderman Stretch


Myofasziale Linie – SPL, OFL, TFL LL

9. Standing Hipopener integrate Rotation

92


93


Variante 1

94


Myofasziale Linie – ORL

10. Standing Split gebeugt

95


Myofasziale Linie – ORL, SPL

11. Standing Split gestreckt


8. Breathing Phase

3

4

1

2


Allocation of the YIN-Exercises to the Myofascial Lines

Exercise Starting Position Myofascial Lines

Astride Opener 2. PositionSpiral Line, Functional Line

Crossback lateral Standing position Spiral Line

Double Jump V-Pose V-PoseSpiral Line, Superficial Backline, Superficial Frontline

Lateral Opener Lateral Line

Lunge on Ellbow Dynamic V-PoseSuperficial Frontal Line, Deep Frontal Line

Lunge Hip Opener V-PoseSuperficial Frontal Line, Deep Frontal Line, Lateral Line

Plyo Backline Opener V-PoseSuperficial Frontal Line, Deep Frontal Line, Superficial Backline

Spiderman Stretch V-Pose Deep Frontal Line

Standing Hip Opener Integrate Rotation

StandSpiral Line, Superficial Frontline, Deep Frontal Line, Lateral Line

Standing Split flexedStandV-Pose

Superficial Backline


9. Transition Exercises

All Four

Jump Front

Full-Stretch

Lunge

Stand

V-Position


10. Movement Phase

1. Transition Spine Mobility

100


101


102


103


2. Transition Head Heart Floor

105


2. Transition Lateral Mobility

106


107


108


3. Transition Rotation Cuff

109



11. Recovery Phase

1.3

1.4

1.1

1.2

1. Hip opener Level 1 cross legs


2.1

2.2

2.3

2.4

2. Hip Opener Level 2 Half Bended Legs


4.1

4.2

4.3

4.4

4.5

3. Mobilisation 4. Neck Stretch


4.6

4.7

4.8

5.1

5.2

5.3

5. Shoulder Open Level 1


5.4

5.5

5.6

5.7

5.8

5.9


12. Composition of BAX Session Composition and Attribution of Yin and Yang Exercises for BAX

Exercise Yan Exercise Yin

Frog Jump Spiderman Stretch

Spiderman JumpDouble Jump V-Pose

Lunge Hip Opener

Jump Back – Jump Front int. Push Up Astride Opener

Running DiagonalLunge on Ellbow Dynamic

Spiderman Stretch

Burbee Dolphin Plyo Backline Opener

Jump Back Integrated Push UpStanding Split gebeugt

Standing Hip Opener int. Rotation

Running Integrated Kick Back Double Jump V-Pose

Standing RunningPlyo Backline Opener

Crossback Lateral

SkaterStanding Split gestreckt

Standing Hip Opener int. Rotation

Side Jump In T Crossback Lateral

Lunge Jumps Standing Hip Opener int. Rotation

Sumo Lunge Hip Opener

Astride Opener


13. Masterclass


Bibliographie (German Language)

Thomas W. Myers: Anatomie Trains, Urban & Fischer Verlag, 2010

Blandine Calais-Germain: Anatomie der Bewegung, Marix Verlag 2005

Robert Steinbacher, Alexa Le: bodyART – Das einzigartige Training für ein neues Körperbewusstsein, Riva Verlag 2011

Robert Schleip: Faszien Fitness, Riva Verlag 2014

Mark Lauren: Fit ohne Geräte, Trainieren mit dem eigenen Körpergewicht, Riva Verlag 2011

Michael Boyle: Functional Training: Bewegungsabläufe perfektionieren – Muskelgruppen stärken – individuelle Schwächen beheben, riva Verlag 2010

Michael Boyle: Fortschritte im Functional Training: Neue Trainingstechniken Für Trainer Und Athleten, riva Verlag 2011

Mark Verstegen: Core Performance: Das revolutionäre Workout-Programm für Körper und Geist, riva Verlag 2011

Mark Verstegen: Jeder Tag zählt: Das bewährte System von EXOS (vormals Athletes‘ Performance) für sportliche Höchstleistung, riva Verlag 2014

Further literature can be found on: www.perform-better.de/Shop/Buecher-und-DVDs/

All products, training instructions, videos and much more at:

www.perform-better.de

PB Black Kettlebells MinibandsFMS Kit

Fitness StickElite Foamroller 45cm Blackroll Ball

Gray Cook Band Superband Blueroll

Order

our c

atalog

ue fo

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+49 (0

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Further information for workshops and products

www.perform-better.de

Thank you for attending the BAX Certification.

We hope to see you soon at one Perform Better event.

BAX Ð train to the max - BodyART Media...Perform Better and BodyART have always been working in...

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