{ "supercards_format": "1.1.0", "deck": { "title": "Infinite Intensity \u2014 Exercise Index", "summary": "Exercise flashcards from Infinite Intensity by Ross Enamait. Each card shows exercise photos on the front and instructions on the back.", "source": "Generated by Claude from infinite_intensity_ebook.pdf" }, "cards": [ { "title": "Dumbbell Snatch", "front": [ { "type": "text", "text": "Dumbbell Snatch", "role": "heading" }, { "type": "text", "text": "Full-body explosive power movement", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:29:index:0", "alt": "Dumbbell snatch start position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:29:index:1", "alt": "Dumbbell snatch mid pull" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:29:index:2", "alt": "Dumbbell snatch overhead finish" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Squat over a dumbbell positioned between the legs. Explode upward, keeping the dumbbell close to the body, and bring it overhead in one fluid motion. Reverse the motion back to the hang position.", "role": "body" }, { "type": "text", "text": "For heavy loads, return dumbbell to the ground between reps, alternating hands. For conditioning, use moderate weight and higher reps from the hang position.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "One-Arm One-Leg Snatch", "front": [ { "type": "text", "text": "One-Arm, One-Leg Snatch", "role": "heading" }, { "type": "text", "text": "Balance + power variation", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:30:index:0", "alt": "One-arm one-leg snatch start" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:30:index:1", "alt": "One-arm one-leg snatch mid" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:30:index:2", "alt": "One-arm one-leg snatch finish" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Use an opposite arm and leg sequence: the right arm snatches with the left leg grounded, and vice versa. This variation greatly increases balance demands while building strength and coordination.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Twisting Snatch", "front": [ { "type": "text", "text": "Twisting Snatch", "role": "heading" }, { "type": "text", "text": "Rotational snatch for core and hip power", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:31:index:0", "alt": "Twisting snatch start" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:31:index:1", "alt": "Twisting snatch mid-rotation" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:31:index:2", "alt": "Twisting snatch finish position" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Begin with the dumbbell in front of one foot in an outstretched arm. Snatch upward while simultaneously pivoting from the feet through a 180-degree turn, ending facing the opposite direction. Reverse the motion and continue.", "role": "body" }, { "type": "text", "text": "Develops tremendous core and hip strength. Work both sides evenly.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Split Snatch", "front": [ { "type": "text", "text": "Split Snatch", "role": "heading" }, { "type": "text", "text": "Athletic snatch with split-stance landing", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:32:index:0", "alt": "Split snatch sequence - start" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:32:index:1", "alt": "Split snatch sequence - split landing" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:32:index:2", "alt": "Split snatch sequence - overhead" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Begin with the dumbbell hanging by the knees. Initiate an upward snatch while shuffling the feet in mid air into a split stance. For a right-handed snatch, land with the left foot forward. Land with the front foot pointed slightly inward, rear leg on the ball of the foot.", "role": "body" }, { "type": "text", "text": "Requires a blend of coordination, strength, and flexibility.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Double Dumbbell Snatch", "front": [ { "type": "text", "text": "Double Dumbbell Snatch", "role": "heading" }, { "type": "text", "text": "Two-hand snatch for shoulder flexibility and power", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:32:index:3", "alt": "Double snatch start" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:32:index:4", "alt": "Double snatch mid pull" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:32:index:5", "alt": "Double snatch finish overhead" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Begin with two dumbbells hanging at approximately knee level. Snatch both dumbbells overhead simultaneously. This variation requires greater shoulder flexibility than the single-hand version.", "role": "body" }, { "type": "text", "text": "Can also be performed with a split stance for added difficulty.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Dumbbell Swing", "front": [ { "type": "text", "text": "Dumbbell Swing", "role": "heading" }, { "type": "text", "text": "Hip power and conditioning", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:34:index:0", "alt": "Dumbbell swing bottom position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:34:index:1", "alt": "Dumbbell swing mid swing" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:34:index:2", "alt": "Dumbbell swing top position" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Bend down until thighs are almost parallel with the floor. Produce power from the lower body as you swing the dumbbell overhead with a straight arm. An explosive hip drive is crucial.", "role": "body" }, { "type": "text", "text": "Use the one-hand variation for maximum unilateral benefit. Excellent conditioning movement with moderate-to-high reps.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Double Dumbbell Swing", "front": [ { "type": "text", "text": "Double Dumbbell Swing", "role": "heading" }, { "type": "text", "text": "Two-dumbbell swing for explosive hip power", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:35:index:0", "alt": "Double dumbbell swing bottom" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:35:index:1", "alt": "Double dumbbell swing mid" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:35:index:2", "alt": "Double dumbbell swing top" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Assume a slightly wider stance to accommodate two dumbbells. Keep the dumbbells close together as you swing upward. Generate power from an explosive hip drive. High repetition sets will leave your heart pounding.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Clean and Press (from Floor)", "front": [ { "type": "text", "text": "Clean and Press from Floor", "role": "heading" }, { "type": "text", "text": "The ultimate dumbbell strength exercise", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:36:index:0", "alt": "Clean and press start - squatting over dumbbell" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:36:index:1", "alt": "Clean and press - cleaned to shoulder" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:36:index:2", "alt": "Clean and press - pressed overhead" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Squat over the dumbbell. Clean it to the shoulder, then squat down partially and explode upward as you press overhead. Return to the ground and continue. Use non-working hand for balance.", "role": "body" }, { "type": "text", "text": "Ideal for heavy lifting with low reps. Alternate sides when working heavy \u2014 each rep becomes a heavy single.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Clean and Press (from Hang)", "front": [ { "type": "text", "text": "Clean and Press from Hang", "role": "heading" }, { "type": "text", "text": "Faster-paced pressing variation", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:37:index:0", "alt": "Hang clean and press - hang position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:37:index:1", "alt": "Hang clean and press - cleaned to shoulder" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:37:index:2", "alt": "Hang clean and press - overhead" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Load the dumbbell outside the leg in a hang position. Sit hips back with slight knee bend. Clean the dumbbell to the shoulder, then press overhead. Work one side at a time for this variation (e.g., 5 reps right, then 5 reps left).", "role": "body" }, { "type": "text", "text": "Allows a faster pace than the floor version. Can be performed with two dumbbells.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Push Press", "front": [ { "type": "text", "text": "Push Press", "role": "heading" }, { "type": "text", "text": "Explosive overhead press with leg drive", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:38:index:0", "alt": "Push press start - dumbbell at shoulder" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:38:index:1", "alt": "Push press - dip phase" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:38:index:2", "alt": "Push press - overhead finish" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Begin with the dumbbell at the shoulder. Dip slightly at the knees and immediately explode upward, pressing the dumbbell overhead using leg drive. Can be performed with one or two dumbbells.", "role": "body" }, { "type": "text", "text": "More explosive than a strict press. Keep the core tight throughout.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Push Jerk / Split Jerk", "front": [ { "type": "text", "text": "Push Jerk / Split Jerk", "role": "heading" }, { "type": "text", "text": "Most explosive overhead pressing movement", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:39:index:0", "alt": "Split jerk sequence - start" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:39:index:1", "alt": "Split jerk - dip" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:39:index:2", "alt": "Split jerk - split receiving position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:40:index:0", "alt": "Two dumbbell split jerk" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Dip at the knees and explode upward, pressing the dumbbell overhead while splitting the feet \u2014 one foot forward, one back. Feet may leave the ground during the drive, landing flat-footed in the receiving position.", "role": "body" }, { "type": "text", "text": "Can alternate the lead foot each rep. Can be performed with one or two dumbbells. Requires good balance in the receiving position.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Seesaw Press", "front": [ { "type": "text", "text": "Seesaw Press", "role": "heading" }, { "type": "text", "text": "Alternating overhead press for strength", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:42:index:0", "alt": "Seesaw press - one arm up, one down" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:42:index:1", "alt": "Seesaw press - alternating position" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Hold two dumbbells at shoulder level. Press one dumbbell overhead while lowering the other. Alternate in a seesaw fashion. This movement is much more challenging than explosive presses \u2014 you cannot use as much momentum.", "role": "body" }, { "type": "text", "text": "A classic old-time strongman movement that builds serious pressing strength.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Dumbbell Floor Press", "front": [ { "type": "text", "text": "Dumbbell Floor Press", "role": "heading" }, { "type": "text", "text": "Chest and tricep pressing from the floor", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:44:index:0", "alt": "Dumbbell floor press - bottom position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:44:index:1", "alt": "Dumbbell floor press - lockout position" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Lie on your back with dumbbells in hand. Press from the floor to lockout. The floor limits your range of motion, placing more emphasis on the lockout portion and triceps.", "role": "body" }, { "type": "text", "text": "A useful alternative to the bench press that requires no bench.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Dumbbell Shot Put", "front": [ { "type": "text", "text": "Dumbbell Shot Put", "role": "heading" }, { "type": "text", "text": "Explosive throwing movement for power", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:45:index:0", "alt": "Dumbbell shot put - loaded position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:45:index:1", "alt": "Dumbbell shot put - release" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Hold a dumbbell at the shoulder and explosively throw it forward, mimicking the shot put. This movement is devoid of deceleration, unlike pressing movements where you must slow the weight at the end.", "role": "body" }, { "type": "text", "text": "Tremendous for building explosive strength. Can be combined with isometric punch drills for a static-dynamic effect.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "T-Pushup", "front": [ { "type": "text", "text": "T-Pushup", "role": "heading" }, { "type": "text", "text": "Core and upper body rotation exercise", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:47:index:0", "alt": "T-pushup - pushup position with dumbbells" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:47:index:1", "alt": "T-pushup - rotated with arm extended" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:47:index:2", "alt": "T-pushup - opposite rotation" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Start in pushup position with dumbbells in hand. Perform a pushup, then at the top, pull one dumbbell upward while rotating the body until you form a 'T' shape. Return to pushup position and repeat on the other side.", "role": "body" }, { "type": "text", "text": "Strengthens the core and upper body with a rotational component.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Front Squat + Push Press", "front": [ { "type": "text", "text": "Front Squat + Push Press", "role": "heading" }, { "type": "text", "text": "Full-body combination movement", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:48:index:0", "alt": "Front squat push press - squat position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:48:index:1", "alt": "Front squat push press - standing with dumbbells at shoulders" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:48:index:2", "alt": "Front squat push press - overhead" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Clean two dumbbells to the shoulders (palms facing each other). Squat down, then explode upward and press both dumbbells overhead in one fluid motion. Return dumbbells to shoulders and repeat.", "role": "body" }, { "type": "text", "text": "Combines lower body and upper body strength in one demanding movement.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Dumbbell Man Maker", "front": [ { "type": "text", "text": "Dumbbell Man Maker", "role": "heading" }, { "type": "text", "text": "Squat thrust + pushup + press combination", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:49:index:0", "alt": "Man maker - standing with dumbbells" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:49:index:1", "alt": "Man maker - squat thrust down" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:49:index:2", "alt": "Man maker - pushup position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:49:index:3", "alt": "Man maker - cleaned to shoulders" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Hold dumbbells and squat down to the ground. Kick feet out to pushup position, perform a pushup, thrust feet back in, then stand and clean/press the dumbbells overhead. One of the most demanding full-body conditioning exercises.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Dumbbell Front Squat", "front": [ { "type": "text", "text": "Dumbbell Front Squat", "role": "heading" }, { "type": "text", "text": "Lower body strength builder", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:50:index:0", "alt": "Dumbbell front squat - start" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:50:index:1", "alt": "Dumbbell front squat - bottom position" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Hold dumbbells at shoulder level. Focus on looking forward (not down). Squat until thighs are approximately parallel to the floor. Keep heels on the ground throughout the movement.", "role": "body" }, { "type": "text", "text": "Looking down may cause loss of balance and undue stress on the low back.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Dumbbell Lunge", "front": [ { "type": "text", "text": "Dumbbell Lunge", "role": "heading" }, { "type": "text", "text": "Unilateral lower body strength", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:52:index:0", "alt": "Dumbbell lunge - stride forward" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:52:index:1", "alt": "Dumbbell lunge - bottom position" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "With dumbbells in hand, lunge forward landing heel first. Lunge until the forward thigh is approximately parallel to the ground. The rear knee should come close to (but not touch) the ground. Drive back to starting position.", "role": "body" }, { "type": "text", "text": "One of the most neglected yet effective lower body exercises.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Romanian Deadlift (RDL)", "front": [ { "type": "text", "text": "Romanian Deadlift (RDL)", "role": "heading" }, { "type": "text", "text": "Hamstring and posterior chain developer", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:53:index:0", "alt": "RDL - standing position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:53:index:1", "alt": "RDL - hinged forward position" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Hold dumbbells in front of the legs. Bend at the hips (not the back), keeping the weight close to the legs. Lower until you feel a deep stretch in the hamstrings, then return to standing by contracting the glutes and hamstrings.", "role": "body" }, { "type": "text", "text": "Excellent hamstring developer. Can also be performed single-legged for added challenge.", "role": "body" }, { "type": "text", "text": "Chapter: No Dummies Here", "role": "caption" } ] }, { "title": "Pull-up / Chin-up", "front": [ { "type": "text", "text": "Pull-up / Chin-up", "role": "heading" }, { "type": "text", "text": "Foundation pulling exercises", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:65:index:0", "alt": "Pull-up - palms facing away" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:65:index:1", "alt": "Chin-up - palms facing you" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Pull-up: Grip the bar with palms facing away. Pull your chin over the bar using back and arm strength. Lower under control.", "role": "body" }, { "type": "text", "text": "Chin-up: Same movement with palms facing you. Both are excellent starting points for pull-up training.", "role": "body" }, { "type": "text", "text": "Become proficient (10-12 reps) before adding weight.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Towel Pull-ups", "front": [ { "type": "text", "text": "Towel Pull-ups", "role": "heading" }, { "type": "text", "text": "Grip strength pull-up variation", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:65:index:2", "alt": "Two-towel pull-up - bottom" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:65:index:3", "alt": "Two-towel pull-up - top" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:66:index:0", "alt": "One-towel pull-up" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Two-towel: Drape two towels over the bar. Grip towels firmly and perform full range pull-ups. The thicker the towel, the harder the exercise.", "role": "body" }, { "type": "text", "text": "One-towel: Assume a sideways stance. Grab one end of a single towel with each hand. Can also use a rope.", "role": "body" }, { "type": "text", "text": "Excellent for grip strength development. Add a weighted vest for greater challenge.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Side-to-Side Pull-up", "front": [ { "type": "text", "text": "Side-to-Side Pull-up", "role": "heading" }, { "type": "text", "text": "Progression toward one-arm chin-up", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:67:index:0", "alt": "Side-to-side pull-up - pulling to left" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:67:index:1", "alt": "Side-to-side pull-up - pulling to right" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Use a slightly wider than normal grip. Pull to one side at a time, focusing on using primarily one arm. Pull your chin toward the working hand. Alternate left and right \u2014 a set of 12 includes 6 pulls to each side.", "role": "body" }, { "type": "text", "text": "Great exercise whether training for a one-arm chin-up or not.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Assisted One-Arm Chin-up", "front": [ { "type": "text", "text": "Assisted One-Arm Chin-up", "role": "heading" }, { "type": "text", "text": "Belt/towel-assisted one-arm training", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:68:index:0", "alt": "Assisted one-arm chin-up - gripping belt" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:68:index:1", "alt": "Assisted one-arm chin-up - pulling up" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Drape a towel or belt over the bar. One hand holds the belt, the other grips the bar. The bar hand performs as much work as possible. Gradually lower your hand position on the belt (further from the bar) to reduce assistance.", "role": "body" }, { "type": "text", "text": "A strenuous exercise best performed with low repetitions.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "One-Arm Eccentric Drop", "front": [ { "type": "text", "text": "One-Arm Eccentric Drop", "role": "heading" }, { "type": "text", "text": "Negative-only one-arm chin-up training", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:68:index:2", "alt": "One-arm eccentric drop - top position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:68:index:3", "alt": "One-arm eccentric drop - lowering" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Perform a traditional two-hand pull-up to the top. Remove one hand and slowly lower yourself until the arm hangs straight. Remount with both hands and repeat, switching sides each rep.", "role": "body" }, { "type": "text", "text": "Builds strength quickly. Can be combined with static holds at various angles.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "One-Arm Static Hold", "front": [ { "type": "text", "text": "One-Arm Static Hold", "role": "heading" }, { "type": "text", "text": "Isometric one-arm chin-up training", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:69:index:0", "alt": "One-arm static hold from chin-up bar" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Pull up with both hands. Release one hand and lower a few inches, then hold that position for several seconds. Best performed with a sideways stance to the bar.", "role": "body" }, { "type": "text", "text": "More difficult than eccentric drops. Combine with eccentric drops \u2014 lower a few inches, hold, lower more, hold \u2014 until arm hangs straight.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Rope Climbing", "front": [ { "type": "text", "text": "Rope Climbing", "role": "heading" }, { "type": "text", "text": "Functional pulling strength", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:70:index:0", "alt": "Rope climbing - pulling upward" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:70:index:1", "alt": "Rope climbing with L-sit legs extended" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Climb the rope without assistance from the lower body. Reach up high with each arm, maximizing your wingspan. Pull with one arm at a time.", "role": "body" }, { "type": "text", "text": "Extend legs in front (L-sit position) to challenge the core and add 2-3 feet of climbing range. Use a 1.5\" or 2\" manila rope, 15-25 feet long.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Two-Rope Climbing", "front": [ { "type": "text", "text": "Two-Rope Climbing", "role": "heading" }, { "type": "text", "text": "Advanced pulling challenge", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:71:index:0", "alt": "Climbing two ropes simultaneously" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Each hand grabs one rope. Pull with one hand at a time, minimizing involvement of the bottom hand. The wider the distance between ropes, the more challenging it becomes.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Clap Pull-up", "front": [ { "type": "text", "text": "Clap Pull-up", "role": "heading" }, { "type": "text", "text": "Explosive plyometric pull-up", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:73:index:0", "alt": "Clap pull-up - explosive pull" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:73:index:1", "alt": "Clap pull-up - hands off bar" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Pull explosively enough to release the bar at the top. Clap your hands together before re-gripping the bar. Requires significant pulling power and body control.", "role": "body" }, { "type": "text", "text": "An advanced way to spice up your pull-up routine.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Muscle-Up (Rings)", "front": [ { "type": "text", "text": "Muscle-Up from Rings", "role": "heading" }, { "type": "text", "text": "Pull-up to dip transition", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:74:index:0", "alt": "Muscle-up - false grip on rings" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:74:index:1", "alt": "Muscle-up - transition to dip" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:74:index:2", "alt": "Muscle-up - lockout position" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Begin with a false grip on the rings (wrists over the rings for superior leverage). Pull your chest toward the rings, then lean forward and quickly transition into the dip position. Press to lockout.", "role": "body" }, { "type": "text", "text": "The transition must be quick and smooth \u2014 shoulders roll over the hands. Practice the false grip first.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "One-Arm Pushup", "front": [ { "type": "text", "text": "One-Arm Pushup", "role": "heading" }, { "type": "text", "text": "Advanced unilateral pressing strength", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:79:index:0", "alt": "One-arm pushup - top position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:79:index:1", "alt": "One-arm pushup - bottom position" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Rest the non-working hand across the back or by your side. Lower yourself on one arm, maintaining balance and a relatively straight body. Press back up.", "role": "body" }, { "type": "text", "text": "Requires a mix of strength and balance. Can also be performed on a medicine ball for added core stabilization demands.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Divebomber Pushup", "front": [ { "type": "text", "text": "Divebomber Pushup", "role": "heading" }, { "type": "text", "text": "Dynamic full-range pushup", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:81:index:0", "alt": "Divebomber start - butt up, head back" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:81:index:1", "alt": "Divebomber - head lowering toward ground" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:81:index:2", "alt": "Divebomber - chest forward, hips low" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Start with feet wide, butt up, head looking back toward feet. Flare elbows out as you lower your head toward the ground, then swoop your chest forward close to the ground, finishing with hips low and chest up. Reverse the motion (rewind) back to start.", "role": "body" }, { "type": "text", "text": "Hindu pushup variation: same downward motion but you reverse differently \u2014 push hips back up rather than rewinding.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Handstand Pushup", "front": [ { "type": "text", "text": "Handstand Pushup", "role": "heading" }, { "type": "text", "text": "Overhead pressing with bodyweight", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:83:index:0", "alt": "Elevated handstand pushup - top" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:83:index:1", "alt": "Elevated handstand pushup - bottom, head to ground" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Kick up into a handstand against a wall. Lower yourself until your head touches the ground (or nearly so), then press back up.", "role": "body" }, { "type": "text", "text": "Elevate hands on cement blocks or parallettes for greater range of motion. Add a weighted vest for more resistance. One of the best bodyweight pressing exercises.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "One-Legged Squat (Pistol)", "front": [ { "type": "text", "text": "One-Legged Squat (Pistol)", "role": "heading" }, { "type": "text", "text": "Ultimate lower-body bodyweight exercise", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:86:index:0", "alt": "Pistol squat - standing on one leg" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:86:index:1", "alt": "Pistol squat - bottom position" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Stand on one leg with the other extended in front. Squat all the way down on the standing leg while keeping the extended leg off the ground. Stand back up without assistance.", "role": "body" }, { "type": "text", "text": "Start with partial reps to a chair or low surface if needed. Can add weight with a dumbbell or kettlebell held at the chest for added difficulty.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Glute-Ham Raise", "front": [ { "type": "text", "text": "Glute-Ham Raise", "role": "heading" }, { "type": "text", "text": "Posterior chain bodyweight exercise", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:89:index:0", "alt": "Glute-ham raise - upright position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:89:index:1", "alt": "Glute-ham raise - lowering forward" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Anchor your feet (under a heavy object or with a partner). Begin upright on your knees. Lower yourself forward by extending at the knees while keeping hips straight. Contract hamstrings hard to pull yourself back up.", "role": "body" }, { "type": "text", "text": "Can also start from the ground: contract hamstrings to pull yourself back to the upright position. Keep body straight throughout.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Plyometric Pushup", "front": [ { "type": "text", "text": "Plyometric / Depth Pushup", "role": "heading" }, { "type": "text", "text": "Explosive upper-body power", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:91:index:0", "alt": "Depth plyometric pushup - starting on blocks" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:91:index:1", "alt": "Depth plyometric pushup - hands on ground between blocks" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:91:index:2", "alt": "Depth plyometric pushup - pushing back up to blocks" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Standard plyometric pushup: Push off the ground explosively so hands leave the surface. Clap hands if possible.", "role": "body" }, { "type": "text", "text": "Depth version: Place hands on elevated surfaces (cement blocks). Drop to the ground between them, absorb the impact, and immediately explode back up to the elevated surfaces.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Squat Jump / Knee Tuck", "front": [ { "type": "text", "text": "Squat Jump / Knee Tuck", "role": "heading" }, { "type": "text", "text": "Explosive lower-body plyometrics", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:92:index:0", "alt": "Squat jump - standing" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:92:index:1", "alt": "Squat jump - mid-air" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:92:index:2", "alt": "Knee tuck - driving knees to chest" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Squat Jump: Squat down slightly and immediately explode upward. Land softly and repeat with rapid cadence.", "role": "body" }, { "type": "text", "text": "Knee Tuck: Same explosive jump, but drive your knees up toward your chest at the peak. Minimize ground contact time between reps.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Lunge Jump", "front": [ { "type": "text", "text": "Lunge Jump", "role": "heading" }, { "type": "text", "text": "Athletic plyometric lunge", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:93:index:0", "alt": "Lunge jump - lunge stance" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:93:index:1", "alt": "Lunge jump - mid-air switching legs" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Begin in a traditional lunge stance. Drop down and explode upward, switching leg positions in mid-air. Land in the opposite lunge stance and immediately repeat.", "role": "body" }, { "type": "text", "text": "More athletic than squat jumps. Requires good coordination. Intense conditioning effect.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Isometric Punches", "front": [ { "type": "text", "text": "Isometric Punches", "role": "heading" }, { "type": "text", "text": "Static strength training for punching power", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:103:index:0", "alt": "Isometric jab against wall" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:103:index:1", "alt": "Isometric hook against wall" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:103:index:2", "alt": "Isometric uppercut against wall" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Push against a solid wall replicating each punch (jab, cross, hook, uppercut) at different joint angles: beginning range, mid-range, and extended range. Hold each position for 3-6 seconds with maximum effort.", "role": "body" }, { "type": "text", "text": "Can also be trained by pulling against a homemade isometric device. Develops rate of force development critical for combat sports.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Isometric Overhead Press", "front": [ { "type": "text", "text": "Isometric Overhead Press", "role": "heading" }, { "type": "text", "text": "Static pressing strength at multiple angles", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:105:index:0", "alt": "Isometric press - low angle" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:105:index:1", "alt": "Isometric press - mid angle" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:105:index:2", "alt": "Isometric press - high angle" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Press against an immovable object (chain, bar in power rack, or homemade device) at three joint angles. Use cement blocks to alter the angle. Hold each position with maximum force for 3-6 seconds.", "role": "body" }, { "type": "text", "text": "Train multiple angles to develop strength through the full range of motion.", "role": "body" }, { "type": "text", "text": "Chapter: Master Your Body", "role": "caption" } ] }, { "title": "Jab", "front": [ { "type": "text", "text": "Jab", "role": "heading" }, { "type": "text", "text": "Lead hand straight punch", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:136:index:0", "alt": "Jab technique on heavy bag" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Extend the lead fist straight from the chin. Snap the punch out and retract quickly. Do not drop either hand while jabbing \u2014 keep the non-punching hand up to protect the chin.", "role": "body" }, { "type": "text", "text": "Knees should be bent. Throw quickly without telegraphing or cocking the hand.", "role": "body" }, { "type": "text", "text": "Chapter: Full Throttle Conditioning", "role": "caption" } ] }, { "title": "Cross / Hook / Uppercut", "front": [ { "type": "text", "text": "Cross / Hook / Uppercut", "role": "heading" }, { "type": "text", "text": "Power punches for heavy bag work", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:136:index:1", "alt": "Cross technique on heavy bag" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:137:index:0", "alt": "Hook and uppercut technique" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Cross: Rotate rear hip and shoulder forward while extending the rear fist straight toward the target. Pivot the rear foot.", "role": "body" }, { "type": "text", "text": "Hook: Bend the arm at 90 degrees and rotate the hips and torso to deliver the punch in an arcing motion.", "role": "body" }, { "type": "text", "text": "Uppercut: Dip slightly and drive the fist upward from below, rotating the hips for power.", "role": "body" }, { "type": "text", "text": "Chapter: Full Throttle Conditioning", "role": "caption" } ] }, { "title": "Burpees", "front": [ { "type": "text", "text": "Burpees", "role": "heading" }, { "type": "text", "text": "Ultimate bodyweight conditioning exercise", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:144:index:0", "alt": "Burpee step 1 - squat jump" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:144:index:1", "alt": "Burpee step 2 - hands on ground" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:144:index:2", "alt": "Burpee step 3 - pushup position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:144:index:3", "alt": "Burpee step 4 - explosive jump" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "1) Start in squat position, hands on ground. 2) Kick feet back to pushup position. 3) Push up while thrusting feet forward to starting position. 4) Explode into the air. Land and immediately repeat at a furious pace.", "role": "body" }, { "type": "text", "text": "Must be performed fast \u2014 drop down and jump at a rapid clip. The primary goal is total-body conditioning.", "role": "body" }, { "type": "text", "text": "Chapter: Full Throttle Conditioning", "role": "caption" } ] }, { "title": "180-Degree Burpee", "front": [ { "type": "text", "text": "180-Degree Burpee", "role": "heading" }, { "type": "text", "text": "Rotational burpee variation", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:145:index:0", "alt": "180-degree burpee - mid sequence" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:145:index:1", "alt": "180-degree burpee - rotating jump" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Perform a standard burpee, but replace the squat jump with a 180-degree rotational jump. Land facing the opposite direction. On the next rep, rotate back. Alternate directions.", "role": "body" }, { "type": "text", "text": "Adds coordination, agility, and body awareness to the standard burpee.", "role": "body" }, { "type": "text", "text": "Chapter: Full Throttle Conditioning", "role": "caption" } ] }, { "title": "One-Arm Burpee", "front": [ { "type": "text", "text": "One-Arm Burpee", "role": "heading" }, { "type": "text", "text": "Strength + conditioning in one movement", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:147:index:0", "alt": "One-arm burpee - squat with one hand down" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:147:index:1", "alt": "One-arm burpee - one-arm pushup position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:147:index:2", "alt": "One-arm burpee - explosive jump" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Start in squat position with one hand on the ground. Kick feet back into one-arm pushup position. Push up with one arm while thrusting feet forward. Explode into the air. Alternate arms each rep.", "role": "body" }, { "type": "text", "text": "Be proficient with one-arm pushups before attempting. Blends strength and conditioning perfectly.", "role": "body" }, { "type": "text", "text": "Chapter: Full Throttle Conditioning", "role": "caption" } ] }, { "title": "High Knee Dumbbell Press", "front": [ { "type": "text", "text": "High Knee Dumbbell Press", "role": "heading" }, { "type": "text", "text": "Running-in-place with overhead pressing", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:148:index:0", "alt": "High knee dumbbell press - alternating arms and legs" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Run in place with high knees while alternating a high-speed overhead press with light (5 lb) dumbbells. Press the left arm as you raise the right knee, and vice versa.", "role": "body" }, { "type": "text", "text": "An effective full-body conditioning drill requiring only a pair of light dumbbells.", "role": "body" }, { "type": "text", "text": "Chapter: Full Throttle Conditioning", "role": "caption" } ] }, { "title": "Split Jumps", "front": [ { "type": "text", "text": "Split Jumps", "role": "heading" }, { "type": "text", "text": "Quick-feet hip conditioning drill", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:149:index:0", "alt": "Split jumps - feet shuffling" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:149:index:1", "alt": "Split jumps - mid-shuffle" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Begin with hands on hips, chest and head held high, weight on balls of feet. Shuffle the feet quickly, emphasizing rapid movement of the hips.", "role": "body" }, { "type": "text", "text": "Chapter: Full Throttle Conditioning", "role": "caption" } ] }, { "title": "Jumping Jacks", "front": [ { "type": "text", "text": "Jumping Jacks", "role": "heading" }, { "type": "text", "text": "Classic full-body conditioning drill", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:149:index:2", "alt": "Jumping jacks - arms up, legs spread" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:149:index:3", "alt": "Jumping jacks - arms down, legs together" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Start with feet slightly narrower than shoulder width, arms at sides. Jump, spreading legs to each side while lifting arms laterally overhead. Clap hands together at the top. Maintain a brisk pace.", "role": "body" }, { "type": "text", "text": "Chapter: Full Throttle Conditioning", "role": "caption" } ] }, { "title": "Grasshoppers", "front": [ { "type": "text", "text": "Grasshoppers", "role": "heading" }, { "type": "text", "text": "Conditioning + core strengthening drill", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:150:index:0", "alt": "Grasshoppers - start position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:150:index:1", "alt": "Grasshoppers - foot reaching to opposite hand" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:150:index:2", "alt": "Grasshoppers - alternating side" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Begin with hands and feet on the floor in a pushup-like position. Bring your right foot underneath the body to touch your left hand. Return to start, then bring your left foot to your right hand. Continue this back-and-forth at a brisk pace.", "role": "body" }, { "type": "text", "text": "Chapter: Full Throttle Conditioning", "role": "caption" } ] }, { "title": "Mountain Climbers", "front": [ { "type": "text", "text": "Mountain Climbers", "role": "heading" }, { "type": "text", "text": "High-speed core and conditioning drill", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:150:index:3", "alt": "Mountain climbers - one leg tucked" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:150:index:4", "alt": "Mountain climbers - alternating legs" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "With hands stationary on the ground, alternate the feet back and forth rapidly. One leg should be tucked while the other is extended. Keep your weight on the balls of the feet. Maintain a fast cadence.", "role": "body" }, { "type": "text", "text": "Chapter: Full Throttle Conditioning", "role": "caption" } ] }, { "title": "Bodyweight Squats", "front": [ { "type": "text", "text": "Bodyweight Squats", "role": "heading" }, { "type": "text", "text": "Conditioning squat drill", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:153:index:0", "alt": "Bodyweight squat - standing and squatting positions" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Squat down until thighs are parallel to the floor, then stand back up quickly. Can perform flat-footed or Hindu squat style (rising on toes during the downward motion). Choose whichever style is comfortable and pain-free.", "role": "body" }, { "type": "text", "text": "Used in GPP circuits for 30-second timed sets \u2014 maximize reps performed.", "role": "body" }, { "type": "text", "text": "Chapter: Full Throttle Conditioning", "role": "caption" } ] }, { "title": "Medicine Ball Slams", "front": [ { "type": "text", "text": "Medicine Ball Slams", "role": "heading" }, { "type": "text", "text": "Explosive full-body power movement", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:159:index:0", "alt": "Medicine ball slam - ball overhead" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:159:index:1", "alt": "Medicine ball slam - slamming to ground" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Start by holding a medicine ball behind the head. Slam the ball to the ground in front of you as forcefully as possible. Immediately catch or pick up the ball and continue at a fast pace.", "role": "body" }, { "type": "text", "text": "Can be incorporated into conditioning circuits. Use a ball that won't bounce too far.", "role": "body" }, { "type": "text", "text": "Chapter: Full Throttle Conditioning", "role": "caption" } ] }, { "title": "V-Up", "front": [ { "type": "text", "text": "V-Up", "role": "heading" }, { "type": "text", "text": "Dynamic core flexion exercise", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:171:index:0", "alt": "V-up - lying flat with arms extended" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:171:index:1", "alt": "V-up - body folded into V shape" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Begin lying face up with arms extended overhead. Contract the abs as you thrust legs and arms together \u2014 your body forms a 'V' shape. Do not allow feet to touch the ground between reps to maintain tension.", "role": "body" }, { "type": "text", "text": "Hold a weight or medicine ball to increase intensity.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Knee Hug", "front": [ { "type": "text", "text": "Knee Hug", "role": "heading" }, { "type": "text", "text": "Core flexion with full contraction", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:172:index:0", "alt": "Knee hug - lying with arms extended" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:172:index:1", "alt": "Knee hug - hugging knees to chest" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Begin supine with arms extended. Thrust upper and lower body together until you 'hug' your knees. Do not allow feet to touch the ground between reps to maintain abdominal tension.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Chinnies", "front": [ { "type": "text", "text": "Chinnies", "role": "heading" }, { "type": "text", "text": "Fast-paced oblique crunches", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:172:index:2", "alt": "Chinnies - elbow to opposite knee" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:172:index:3", "alt": "Chinnies - alternating side" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Lying supine, bring the left elbow to the right knee, then the right elbow to the left knee. Continue back and forth at a furious pace. Do not let feet touch the ground until the set is complete.", "role": "body" }, { "type": "text", "text": "The faster you move, the more you'll feel this exercise. Rectus abdominis stays tense throughout.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Plank", "front": [ { "type": "text", "text": "Plank", "role": "heading" }, { "type": "text", "text": "Core stabilization static hold", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:172:index:4", "alt": "Plank position - forearms and toes" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Start in a pushup position, then drop to your elbows. Only forearms and toes touch the ground. Keep your back straight and hold the position for time.", "role": "body" }, { "type": "text", "text": "Advanced athletes should hold for several minutes. An excellent foundational core exercise.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Extended Arm Pushup", "front": [ { "type": "text", "text": "Extended Arm Pushup", "role": "heading" }, { "type": "text", "text": "Ab wheel preparation exercise", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:173:index:0", "alt": "Extended arm pushup - lying face down with arms out" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:173:index:1", "alt": "Extended arm pushup - pressed up with arms extended" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Begin lying face down with arms extended in front. Press upward with outstretched arms. Hold the upright position for several seconds before lowering back down.", "role": "body" }, { "type": "text", "text": "A progression toward the standing wheel rollout. Builds the core strength needed for more advanced movements.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Ab Wheel Rollout", "front": [ { "type": "text", "text": "Ab Wheel Rollout", "role": "heading" }, { "type": "text", "text": "Core strength with abdominal wheel", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:174:index:0", "alt": "Standing wheel rollout - starting position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:174:index:1", "alt": "Standing wheel rollout - fully extended" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "From a standing position, bend forward and roll the ab wheel out along the ground until your body is fully extended. Use your core to pull yourself back to standing. Can start from knees for an easier version.", "role": "body" }, { "type": "text", "text": "One of the most challenging core exercises. Start with kneeling rollouts and progress to standing. Can add a weighted vest for more difficulty.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Back Extension", "front": [ { "type": "text", "text": "Back Extension", "role": "heading" }, { "type": "text", "text": "Lower back strengthening", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:175:index:0", "alt": "Back extension - starting position on bench" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:175:index:1", "alt": "Back extension - extended position" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Position yourself face down on a back extension bench (or homemade equivalent) with hips on the pad. Lower your upper body toward the ground, then extend back up by contracting the lower back and glutes.", "role": "body" }, { "type": "text", "text": "Use regularly to prevent lower back weakness. Can add weight for increased difficulty.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Dragon Flag (The Flag)", "front": [ { "type": "text", "text": "Dragon Flag", "role": "heading" }, { "type": "text", "text": "Extremely advanced core exercise", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:176:index:0", "alt": "Dragon flag - body extended vertically" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:176:index:1", "alt": "Dragon flag - lowering body" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:176:index:2", "alt": "Dragon flag - near horizontal" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Lie on a bench and grip behind your head. Raise your entire body until only your shoulders touch the bench. Lower your straight body slowly toward the bench under complete control, then raise back up.", "role": "body" }, { "type": "text", "text": "An exercise Bruce Lee used for his incredible core. Advanced athletes can add light ankle weights. Not designed for beginners.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Side Crunch", "front": [ { "type": "text", "text": "Side Crunch", "role": "heading" }, { "type": "text", "text": "Oblique targeting core exercise", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:177:index:0", "alt": "Side crunch - lying on side" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:177:index:1", "alt": "Side crunch - crunching upward" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Lie on your side and crunch upward, targeting the oblique muscles. This movement may appear basic but is useful for lighter maintenance days as part of a well-rounded core program.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Side Bend (Dumbbell)", "front": [ { "type": "text", "text": "Side Bend", "role": "heading" }, { "type": "text", "text": "Heavy oblique strengthener", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:181:index:0", "alt": "Side bend - standing with dumbbell" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:181:index:1", "alt": "Side bend - bending to side" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "With a heavy dumbbell in one hand, bend slowly from side to side without bending forward or backward. Work both sides evenly.", "role": "body" }, { "type": "text", "text": "Perhaps the best exercise for the obliques. Use heavy weight for strength development.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Deadlift Twist", "front": [ { "type": "text", "text": "Deadlift Twist", "role": "heading" }, { "type": "text", "text": "Rotational deadlift for core power", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:182:index:0", "alt": "Deadlift twist - lifting from floor" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:182:index:1", "alt": "Deadlift twist - rotating to opposite side" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:182:index:2", "alt": "Deadlift twist - placing weight down" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Lift a heavy dumbbell from the floor on one side, then rotate and return it to the ground on the opposite side. Begin with feet shoulder width apart. Use the hips and core to power the rotation.", "role": "body" }, { "type": "text", "text": "Adds a rotational strength component to the side bend.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Dumbbell Twist", "front": [ { "type": "text", "text": "Dumbbell Twist", "role": "heading" }, { "type": "text", "text": "Standing rotational core exercise", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:183:index:0", "alt": "Dumbbell twist - holding dumbbell at midsection" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:183:index:1", "alt": "Dumbbell twist - rotated to one side" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:183:index:2", "alt": "Dumbbell twist - rotated to other side" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Hold a dumbbell in front of your midsection. Twist to each side, pivoting off the back foot. When twisting right, pivot on the left foot, and vice versa.", "role": "body" }, { "type": "text", "text": "Develops rotational power critical for combat sports and throwing motions.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Medicine Ball Twist Throws", "front": [ { "type": "text", "text": "Medicine Ball Twist Throws", "role": "heading" }, { "type": "text", "text": "Explosive rotational power against a wall", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:184:index:0", "alt": "Medicine ball throw - rotating with ball" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:184:index:1", "alt": "Medicine ball throw - releasing against wall" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Face a cement wall. Rotate to one side, pivoting on the balls of the feet. Explode back to center as you propel the ball against the wall. Catch the rebound and immediately rotate to throw again.", "role": "body" }, { "type": "text", "text": "Gradually increase weight. When a medicine ball is no longer challenging, use free weights for the Russian twist variation.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Russian Twist", "front": [ { "type": "text", "text": "Russian Twist", "role": "heading" }, { "type": "text", "text": "Seated rotational core exercise", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:185:index:0", "alt": "Russian twist - seated with weight" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:185:index:1", "alt": "Russian twist - rotating to side" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Sit with knees bent, feet slightly off the ground, leaning back at roughly 45 degrees. Hold a weight or medicine ball and rotate from side to side, touching the weight to the ground on each side.", "role": "body" }, { "type": "text", "text": "Gradually increase weight for progressive overload.", "role": "body" }, { "type": "text", "text": "Chapter: An Indomitable Core", "role": "caption" } ] }, { "title": "Sandbag Shouldering", "front": [ { "type": "text", "text": "Sandbag Shouldering", "role": "heading" }, { "type": "text", "text": "Full-body functional strength", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:189:index:0", "alt": "Sandbag shoulder - straddling bag" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:189:index:1", "alt": "Sandbag shoulder - swinging to shoulder" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:189:index:2", "alt": "Sandbag shoulder - bag on shoulder" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Straddle the sandbag and bend at the knees until thighs are almost parallel. Forcefully swing the bag upward to one shoulder. Return to the floor and repeat to the opposite shoulder.", "role": "body" }, { "type": "text", "text": "Develops strength from head to toe.", "role": "body" }, { "type": "text", "text": "Chapter: Valuable Additions", "role": "caption" } ] }, { "title": "Sandbag Loading", "front": [ { "type": "text", "text": "Sandbag Loading", "role": "heading" }, { "type": "text", "text": "Rotational power with sandbag", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:189:index:3", "alt": "Sandbag loading - picking up bag from side" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:189:index:4", "alt": "Sandbag loading - lifting to platform" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:189:index:5", "alt": "Sandbag loading - on raised surface" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Begin with the sandbag at your side. Lift from one side to a raised platform, pivoting off the back foot. Alternate directions between reps \u2014 load right to left, then left to right.", "role": "body" }, { "type": "text", "text": "Develops tremendous rotational power. Use a heavy bag at a brisk pace.", "role": "body" }, { "type": "text", "text": "Chapter: Valuable Additions", "role": "caption" } ] }, { "title": "Sandbag Clean and Press", "front": [ { "type": "text", "text": "Sandbag Clean and Press", "role": "heading" }, { "type": "text", "text": "Challenging total-body sandbag exercise", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:190:index:0", "alt": "Sandbag clean and press - cleaning bag" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:190:index:1", "alt": "Sandbag clean and press - at shoulders" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:190:index:2", "alt": "Sandbag clean and press - overhead" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Lift the sandbag from the ground, clean it to the shoulders, then press it overhead. One of the most challenging and effective total-body exercises available.", "role": "body" }, { "type": "text", "text": "Described simply as 'lifting something heavy from the ground and putting it over your head.' Functional enough for you?", "role": "body" }, { "type": "text", "text": "Chapter: Valuable Additions", "role": "caption" } ] }, { "title": "Fingertip Pushups", "front": [ { "type": "text", "text": "Fingertip Pushups", "role": "heading" }, { "type": "text", "text": "Hand and wrist strengthener", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:192:index:0", "alt": "Fingertip pushups" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Perform pushups balanced on your fingertips rather than flat palms. May feel painful at first \u2014 this exercise takes getting used to. With regular practice, you'll quickly perform several reps.", "role": "body" }, { "type": "text", "text": "Excellent for strengthening the hands and wrists for combat sports.", "role": "body" }, { "type": "text", "text": "Chapter: Valuable Additions", "role": "caption" } ] }, { "title": "Wrist Roller", "front": [ { "type": "text", "text": "Wrist Roller", "role": "heading" }, { "type": "text", "text": "Forearm and grip strength tool", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:194:index:0", "alt": "Wrist roller - rolling weight up" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:194:index:1", "alt": "Wrist roller - rolling weight down" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Attach a rope to a dowel with a weight at the end. Hold the dowel with arms extended and roll the weight up by turning the dowel. Roll both forward and backward.", "role": "body" }, { "type": "text", "text": "As with other grip exercises, do not sacrifice other training time. Perform as part of a mini-workout.", "role": "body" }, { "type": "text", "text": "Chapter: Valuable Additions", "role": "caption" } ] }, { "title": "Uneven Dumbbell Rotation", "front": [ { "type": "text", "text": "Uneven Dumbbell Rotation", "role": "heading" }, { "type": "text", "text": "Wrist and forearm strengthener", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:193:index:0", "alt": "Uneven dumbbell rotation - starting position" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:193:index:1", "alt": "Uneven dumbbell rotation - rotating wrist" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:193:index:2", "alt": "Uneven dumbbell rotation - end position" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Load one end of a dumbbell handle to create an uneven weight. With elbow by your side, rotate the weighted end forward and backward using wrist strength. Work both forward and reverse directions.", "role": "body" }, { "type": "text", "text": "Builds wrist and forearm strength critical for grappling and punching.", "role": "body" }, { "type": "text", "text": "Chapter: Valuable Additions", "role": "caption" } ] }, { "title": "Neck Exercises (Harness)", "front": [ { "type": "text", "text": "Neck Exercises", "role": "heading" }, { "type": "text", "text": "Neck strengthening in all directions", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:196:index:0", "alt": "Neck exercise - face down with weight" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:196:index:1", "alt": "Neck exercise - face up with weight" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:197:index:0", "alt": "Neck exercise - sideways with weight" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Using a wrap-around neck weight or a towel with partner resistance: perform neck flexion (face down), extension (face up), and lateral flexion (sideways). Can be performed off any bench.", "role": "body" }, { "type": "text", "text": "Critical for combat athletes. A strong neck helps absorb impact and prevent injury. Can also be done with a partner applying resistance via a towel.", "role": "body" }, { "type": "text", "text": "Chapter: Valuable Additions", "role": "caption" } ] }, { "title": "Farmer's Walk", "front": [ { "type": "text", "text": "Farmer's Walk", "role": "heading" }, { "type": "text", "text": "Grip endurance and mental toughness", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:202:index:0", "alt": "Farmer's walk - carrying heavy weight" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Pick up heavy dumbbells or sandbags and walk back and forth until your grip gives out. Simple but brutally effective.", "role": "body" }, { "type": "text", "text": "Builds mental toughness alongside grip endurance. Your body will want to quit before your mind does.", "role": "body" }, { "type": "text", "text": "Chapter: Valuable Additions", "role": "caption" } ] }, { "title": "Sandbag Bear Hug Walk", "front": [ { "type": "text", "text": "Sandbag Bear Hug Walk", "role": "heading" }, { "type": "text", "text": "Full-body endurance and mental toughness", "role": "subheading" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:203:index:0", "alt": "Sandbag bear hug walk - hugging heavy bag" }, { "type": "image", "src": "pdf:infinite_intensity_ebook.pdf:page:203:index:1", "alt": "Sandbag bear hug walk - walking with bag" } ], "back": [ { "type": "text", "text": "How To Perform", "role": "heading" }, { "type": "text", "text": "Bear hug a heavy sandbag against your chest and walk back and forth. The awkward, shifting weight challenges your entire body differently from a standard farmer's walk.", "role": "body" }, { "type": "text", "text": "Builds mental toughness and may help performance in grappling sports by simulating carrying an opponent.", "role": "body" }, { "type": "text", "text": "Chapter: Valuable Additions", "role": "caption" } ] } ] }