http://www.4hourlife.com/2011/03/26/4-hour-body-cheat-sheet-sleep/1. Chop and Lift:

Chop down to left knee x 6-12 reps lift up to the right knee 6-12 reps

2. Turkish Get Up:

5 TGU one side (16-kg kettlebell) 5 TGU one side (24-kg kettlebell)

3. Cross-Body One Arm Single Leg Deadlift

5 reps single side

4. Full Range Squat

10 reps

The king of exercises—the two-handed kettlebell swing—is all you need for dramatic changes.

Animated Gif demo - http://www.kettlebellblogger.com/kettlebell-exercises/#twohandedswing

Here are a few guidelines:

• Stand with your feet 6–12 inches outside of shoulder width on either side, each foot pointed outward

about 30 degrees. If toes pointed straight ahead were 12:00 on a clock face, your left foot would point at

10:00 or 11:00, and your right would point at 1:00 or 2:00.

• Keep your shoulders pulled back (retracted) and down to avoid rounding your back.

• The lowering movement (backswing) is a sitting-back-on-a-chair movement, not a squatting- down

movement.

• Do not let your shoulders go in front of your knees at any point.

• Imagine pinching a penny between your butt cheeks when you pop your hips forward. This should be a

forceful pop, and it should be impossible to contract your ass more. If your dog’s head gets in the way, it

should be lights out for Fido.

75 total reps, 2-3 times a week, is the recipe. Simple works.

http://www.mensjournal.com/everything-you-know-about-fitness-is-a-lie/print/

Additional Resources

http://www.activerelease.com/

http://www.synergyhealthmn.com/

http://www.koslowski1.com/

http://www.folskeclinic.com/

http://www.cesfitness.com/education/fms-and-sfma-certification/

PDF

http://robertsontrainingsystems.com/downloads/SMR-manual.pdf

http://www.jblearning.com/samples/0763733105/33105_CH22_Hammer.pdf

http://www.functionalmovement.com/SITE/publications/downloads/FMSPB.pdf

http://www.csmfoundation.org/Manual_Therapy_Presentation_Expanded_ATSeaIII__Compatibility_Mode_.pdf