High Voltage Circuitry is designed to provide high voltage STIMULATION for:

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Edward Owens
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1 HIGH VOLTAGE CIRCUITRY (HVC) Presented by Michael Steel, Greg Sellar and the HQH Total Gym Team PROGRAM DESCRIPTION This dynamic circuit workout is designed to build the musculoskeletal system through three planes of motion working the trunk, shoulders and legs. Experience 9 functional stations utilizing a variety of products designed to challenge momentum of mass in all three cardinal planes. CLASS FORMAT: A minute circuit workout composed of three high voltage components (targeted planes of motion) A nine-station circuit that uses work in all three planes of motion frontal, sagittal and transverse A workout that challenges the body as it s meant to move through triplanar training BENEFITS OF HVC: High Voltage Circuitry is designed to provide high voltage STIMULATION for: The circuitry of the body central nervous system, vestibular system and proprioceptors Learning both mentally and physically how and why the body is designed to work in natural patterns Encouraging connections between trainers and clients and between participant APPLIED FUNCTIONAL SCIENCE PRINCIPLES Gravity is our primary principle, it affects everything we do GRF Connection between our feet and our bodies Momentum of mass. Decelerate the MoM primary principle in function Task Driven. Whole chain effect-function in every day life Tri Planar movement = 3D Movement STRATEGY Functional stimulation through the body via the legs, trunk and shoulders in all three planes

2 Techniques, specific exercises and drivers Total Gym and floor based small equipment exercises Different drivers; medicine ball, hand drivers, feet drivers, pelvis drivers or eye drivers Affects musculoskeletal system, cardiovascular system, the neural system Isolated integrated movements PLANES OF MOTION REVIEW: Sagittal Plane - Moving from front to back (e.g. basic squat, bicep curl, lunge) Frontal Plane - Moving side to side (e.g. side lunge, lateral shoulder raise, lateral flexion of the spine) Transverse Plane - Rotational Movement (e.g. baseball swing, wood chop, curtsey lunge) Movements through every plane of motion are essential to any exercise regimen. Biologically we have evolved to move in multiple directions. If you analyse how muscular anatomy works by looking at most athletic sports, you will see that we are supposed to challenge our bodies in all planes. Sadly, many exercise regimens concentrate too heavily on the sagittal plane, as this plane tends to be the easiest to teach and achieve. Why? Because the actions are more familiar to us as we move through our everyday lives. Most things we do in our realities are forward and backward, so training that plane makes things very easy on the trainer. High Voltage Circuitry addresses this common problem.

3 HVC EQUIPMENT OPTIONS: 2 Total Gym GTS or Sport 2 PlyoRebounders 2 Total Gym 12 Lb Plyo Balls 2 Total Gym 6 lb Plyo Balls 2 ViPRS 2 PAIRS Kettle Bells 2 BOSU's 2 Medicine Balls 1 AGILITY/Speed Ladders SAMPLE ROOM SET UP:

4 HVC FORMAT: Team 3D Mobilization HVC ROUND ONE: Protocol Constant Time: 45s work 15s Recovery 30s Show and Tell station transition 18 Cycles Chaos Challenge One: Team: Pull-Up Relay HVC ROUND TWO: Protocol Constant Time: 35s work 15s Recovery 30s Show and Tell station transition 18 Cycles Chaos Challenge Two: Team: PlyoRebounder Relay HVC ROUND THREE: Protocol Tabata 20s work 10s transition 8 cycles 3D MOBILIZATION SHOULDER/CHEST Single arm circles: fwds/bwds Double arm circles: fwds/bwds/swings/rotation Chest Openers: saggital/frontal/transverse DRIVERS (sphere mobilization) Saggital Drivers: RL fwd LL bwd bilateral reach overhead (L/R) Frontal Drivers: Same foot position arm overhead and frontal drivers side to side Transverse Drivers: Same foot position add arm driver rotations LUNGES Saggital: lunge fwd reach fwd lung bwd reach bwd Frontal: lunge lateral reach lateral, lunge lateral reach medial Transverse: lunge transverse and reach transverse BALANCES Saggital: extended toe touches (balance on one leg RL extend fwd and RL extend bwd) Frontal: lateral tap and medial cross Transverse: internal to external rotation HIP OPENERS Prone hip drivers Saggital Prone Hurdler Stretch Frontal Kneeling Hip Opener Transverse Corkscrew Twists HIGH VOLTAGE CIRCUITRY EXERCISE LIBRARY CHART

5 PROTOCOLS HVC ROUND ONE CONSTANT REPETITION HVC ROUND TWO CONSTANT TIME HVC ROUND THREE TABATA STATIONS SAGITTAL FRONTAL TRANSVERSE Bilateral Lat Raise Lat Lunge + Lat Bell Ringer ViPRS Dead Row Raise Curtsey BODYWEIGHT Resurrection Get Ups Loaded Jacks Front Kick Through BOSU CORE TRAINER TOTAL GYM ViPRS BODYWEIGHT Kneeling Walk R/L Alt Lateral Lunge + Balance R/L Dynamic Plank Side Lying Plank + Shoulder Abduction Unilateral Plyo Lunge R/L Bilateral Lat Raise Dead Row Resurrection Get Ups Horizontal Shoulder Abduction R/L Lat Lunge + Lat Raise Loaded Jacks 90 degree Jump Sticks/ 180 Degree Jump Sticks Ski Abs Kneeling Torso Rotation R/L Bell Ringer Curtsey Front Kick Through MED BALLS Vertical Ball Toss + Burpee Lat Hop + OH Toss Dynamic Reverse Throws PLYOREBOUNDER 1 (HEAVY BALL) Explosive Ball + Burpee Single Arm Lateral Lobs Alt Side Throws For more information contact Michael Steel at: msteel@totalgym.com Facebook: Twitter: Michael

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