Turn Her On! Training Manual. Rob Brinded 01/12/2010

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1 Turn Her On! Training Manual Rob Brinded 01/12/2010 Everything you need to know to get on with the TURN HER ON Course. Please read manual before watching videos and doing exercices.

2 WARM UP SHAKING EXERCISES A B C D Description Toe Stretch A Gently bend your toes by lifting up heel B Hold the toes in light stretch and move the foot side to side C Hold the toes in light stretch and rotate the heel D Gently bend toes back and repeat movements above Ancle Rolling A Bend knees up and down B Hold knee bend and move knees side to side C Hold knee bend and rotate knees Knee Rolling AB Feet together knees together and repeat exercise sequence above

3 A B Description Toe Touch Sagetal Plane A Balance on 1 leg, reach back (you can hold onto something for balance) B reach forth with the same leg (try not to put your toe down) Repeat on other leg Toe Touch Frontal Plane A Balance on 1 leg, reach in frontal plane out to side B and across infront of leg Repeat on other leg Toe Touch Transverse Plane A - Balance on 1 leg, reach in transverse plane open up body and across B - and around infront of leg Repeat on other leg

4 A B C D Description SHAKING EXERCISE 1 Single Leg Squat With Calf Raise A Place your foot back on a stable chair Squat down on front leg B then lift up onto toes Work until leg is tired. Repeat on other leg SHAKING EXERCISE 2 Single Leg Yogi Stretch AB Hold back of right foot with right hand Reach down and place left hand on floor, Bend and straighten front leg C D Use chair or table if too difficult. Repeat on other leg

5 A B Description Adductor Stretch A Take legs as far a part as is comfortable, send forward and reach as far forward B and back as is comforatble Breath throughout. Hold positions for a breath Adductor Stretch Frontal Plane AB Same position with legs, reach from side to side gently Hold for a breath on each side Adductor Stretch Transverse Plane AB Same position with legs, reach around each leg Hold for a breath on each side

A B C D Description Back Line Stretch A Bend

both elbows B Slowly rotate around each leg.

to side D Then start to rotate hips Back

Gently bend backwards and stay in position for

No discomfort B Rotate body and head to each

feet slightly more than shoulder width apart.

6 A B C D Description Back Line Stretch A Bend Forward and relax whole body and head, hold both elbows B Slowly rotate around each leg. C Then relax and start to move hips from side to side D Then start to rotate hips Back Stretch A Place hands in small of back. Gently bend backwards and stay in position for sec. No discomfort B Rotate body and head to each side and breath out to each side and let the mouth drop open. Shaking EXERCISE 3 Slow Squat AB Take your feet slightly more than shoulder width apart. Slowly squat down as low as feels comfortable, breath in through the nose out though the mouth. Repeat 2 times for about 1 min per squat

A B C Description Shaking EXERCISE 4 Chair A Sit up

Keep weight down through heels B When you cannot hold

keep going longer (Your legs may tremble but this is ok

relax forward, let your body hang down for 30 sec to 1

Position A Lie on mat, bend knees and bring heels

Hold for 1 min B Lift hips 2 inches off floor.

7 A B C Description Shaking EXERCISE 4 Chair A Sit up against wall, knees at 90 degrees. Keep weight down through heels B When you cannot hold position any longers, move up 2 inchs until you can keep going longer (Your legs may tremble but this is ok there should be no discomfort) C Then stand up and relax forward, let your body hang down for 30 sec to 1 min letting trembling happen Shaking EXERCISE 5 Shaking Position A Lie on mat, bend knees and bring heels together. Let knees relax onto floor. Hold for 1 min B Lift hips 2 inches off floor. C Progressively bring knees closer together. Allow the shaking to happen. Stay shaking for as long as you feel comfortable

A B C Description MERIDIAN Kidney Meridian Release

and follow the description of the picture on both

after finishing pressing each point starting at the

hand on the side of your hips A tilt your pelvis

breathing out B rock to one side breathing in, rock

one side breathing in, rótate to other side while

8 A B C Description MERIDIAN Kidney Meridian Release AB Start by pressing into middle of sole of foot and follow the description of the picture on both sides of yout body Rub the lines with your hands after finishing pressing each point starting at the sole of foot ZONE EXERCISE Pelvic Rock Place your hand on the side of your hips A tilt your pelvis forward while breathing in, tilt under while breathing out B rock to one side breathing in, rock to the other side breathing out C rotate hips to one side breathing in, rótate to other side while breathing out. Repeat A+B rocking/rotating and breathing to the other side

A B C Description WARM UP Matrix Back Foot

chair A Rock with your hip forth and back B

9 A B C Description WARM UP Matrix Back Foot Loosener AB Drive knee up and across, reach back almost touching the ground 3D Hip Stretch Step with one foot in a bench or chair A Rock with your hip forth and back B Rock with your hip forth and back leaning to the side of front leg. Keep arms in position as showen in the picture. C Rock with your hip forth and back keeping body rotated to the side of front leg Repeat all on other side

A B Description Exercises Matrix Pivot Frontal Plane Arms A

the right B Step back with right leg bringing right arm over

Transverse Plane Arms A - Step forward with right leg bringing

leg bringing arms to left side on shoulder height Repeat 5-10

leg reaching with left arm over your head and reaching with

right leg reaching with right arm over your head and reaching

10 A B Description Exercises Matrix Pivot Frontal Plane Arms A Step forward with right leg bringing left arm over your head to the right B Step back with right leg bringing right arm over left side Repeat 5-10 times and do the same on other side Pivot Transverse Plane Arms A - Step forward with right leg bringing arms to the right on shoulder height B - Step back with right leg bringing arms to left side on shoulder height Repeat 5-10 times and do other side Pivot Combo A - Step forward with right leg reaching with left arm over your head and reaching with right arm around behind you to the right B - Step back with right leg reaching with right arm over your head and reaching with left arm around behind you to the left Repeat 5-10 times and do other side

A B Description Pivot R45/L45 Degrees A Step forward with left

Reach with left arm over head, left arma round behind you to

opening les in a 45 degrees angle, same arm position as in A

with right leg, lift left arm til shoulder height in front and

Rock back and forth with hips Repeat on other side Walk Matrix

11 A B Description Pivot R45/L45 Degrees A Step forward with left leg in a 45 degrees angle crossing your right leg. Reach with left arm over head, left arma round behind you to left. Come back to the middle B - Step forward with same leg opening les in a 45 degrees angle, same arm position as in A Repeat on other side Walk Matrix Sagital Plane AB Step forward with right leg, lift left arm til shoulder height in front and reach behind you with right arm. Rock back and forth with hips Repeat on other side Walk Matrix Frontal Plane AB Same leg and arm position as above. Rock with hips from side to side Repeat on other side

A B C Description Walk Matrix Transverse Plane AB Same leg and arm position as

Repeat on other side Walk Matrix Same leg position as above A drive left arm

the side leaning to the right when arm is over the head.

12 A B C Description Walk Matrix Transverse Plane AB Same leg and arm position as above. Rotate hips. Repeat on other side Walk Matrix Same leg position as above A drive left arm up and down while rocking pelvis forth and back B drive arm up and down from the side leaning to the right when arm is over the head. Rock pelvis from side to side B drive arms around your body while rocking pelvis forth and back (arms are in front when hip pushed to the front Repeat on other side

13 A B C Description Walking Matrix Walk 10 steps A reaching with arms over your head to the left when left leg is in front B reaching with arms over your head to the right when right leg is in front C the same with long strides Walking Matrix Walk 10 steps A reaching with arms around body to the left when left leg is in front B reaching with arms around body to the right when right leg is in front C the same with long strides Walking Matrix Wide Legs Walk 10 steps with wide legs A reaching with arms over your head to the left when left leg is in front B reaching with arms around body to the right when right leg is in front

14 A B Description Walking Matrix Combo Walk 10 steps with wide legs and long strides A reaching with arms over your head to the left when left leg is in front B reaching with arms around body to the right when right leg is in front

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY REST

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST** At minimum, walk 30 minutes, 5 days a week. Not sure if an exercise is right for you? Test your blood sugar before and after you work out. If your blood sugar is higher afterwards, the exercise is too