TABLE OF CONTENTS: SECTION ONE 67891011121314151617181920212223-
SECTION THREE
QUICK GUIDE
104- TRAINING PROGRAMS EXPLAINED Section 2 105- LEVEL 1 WORKOUT 106- LEVEL 2 WORKOUT 107- LEVEL 3 WORKOUT 108- LEVEL 4 WORKOUT 109- CARDIOVASCULAR TRAINING IDEAS 110- FLEXIBILITY 111- ASSESSMENTS IDEAS 112- ASSESSMENT SUBJECTIVE INFOMATION FORM 113- SAMPLE TRUFIT TRAINER EXAM 114- EXERCISE CONVERSIONS 115- JOINT MUSCLE BREAKDOWN 116- OUTDOOR SPORTS 117- TRADITIONAL SPORTS 118- AN ARMY OF US 119- HOMEWORK 120- TIPS FOR TEACHING OTHERS 121- TEACHERS & PARENTS 122- NUTRITION 123-129- APPENDIX 130-131- INDEX
se TRUFIT Section 2 & BENEFITS TRAINING
SECTION TWO
Exercise difficultly is labeled L1 (easy) to L4 (extremely difficult). All users should start with Level 1 exercises and progress when they feel comfortable
COREpg24-37 se Section 2 24- FOOT PLANK L1 24242424252627272829293031323334353637-
ELBOW PLANK L1 PROGRESSIVE PLANK L1 SIDE PLANK L2 HANDLE PLANK L2 KNEE INS L2 SIDE BEND L2 HIP BRIDGE L2 BRIDGE CYCLE L2 PIKE S L2 SIT UP TWIST L1 V UPS L2 OVERHEAD ROTATIONAL REACH L2 L-SIT L3 FRONT LEVER L3 RUSSIAN DANCE L2 WINDSHEILD WIPERS L3 SPIDER CRAWL L2 REVERSE FALL BACK L2 ROLLOUT AB EXTENSION L2
UPPER BODY PUSHING pg38-49 3839404142434344454546474849-
se
SAFETY PAGE EXERCISE SCIENCE- muscles EXERCISE SCIENCE- movement TRAINING MODALITIES TRAINING MODALITIES TRUFIT TRAINING EXPLAINED THE TRUTH THE BASICS UNIT SETUP MOUNTING OPTIONS & SURFACES BODY POSITIONS POUSTURE QUAD SAFETY NOT RECOMENDED PROGRAM DESIGN PROGRAM DESIGN
CHEST PRESS L1 PUSHUPS L2 LOAD TRANSFER PUSHUP L3 STANDING FLY L2 TRICEP EXTENSION L2 DIPS L3 LOW DIPS L2 FOOT PLANK PUSHUP L2 SWIMMERS BUTTERFLY L2 SWIMMERS FREESTYLE L2 SINGLE ARM PUSHUP L2 OFFSET HANDLE PRESS L2 SOLO HALO L3 SOLO FLOOR PRESS L3
NOTES TRUFIT PLEDGE
UPPERBODY PULLING pg50-64 505152535455565758596061626364-
INCLINE ROW L1 HORIZONTAL ROW L2 LOAD TRANSFER ROW L2 UPRIGHT PULL TO OVHD L2 REVERSE FLY L2 ROW TO OVERHEAD REACH L3 CROSS ROWS L2 OFFSET ROWS L2 BICEP CURLS L1 PULLUPS L3 SHOULDER PRESS DOWN L2 OVERHEAD EXTENSION L2 OVERHEAD ROTATIONS L2 REVERSE SWIMMER L3 SQUAT ROWS L1
LOWER BODY pg65- 80 65666768697071727374757677787980-
ASSISTED SQUAT L1 SINGLE LEG SQUAT L2 SUSPENDED FOOT SIDE LUNGE L2 SIDE LUNGE SQUAT L2 REVERSE LUNGE L2 LUNGE PRESS L2 TRANSVERSE LUNGE L2 SPLIT SQUAT L1 SUSPENDED REVERSE LUNGE L3 SUPER LUNGE L3 FRONT KICK SQUAT L2 SIDE KICK SQUAT L2 ONE FOOT HOP L1 SQUAT HANDLE DROP L2 QUADRICEP DOMINATE SQUATS L2 TRANSVERSE SIDE STEP L2
QUAD -CAUTION- pg 81-103 81- PLANK L4 82- PUSHUP L4 83- LOAD TRANSFER PUSHUP L4 84- FLY L4 85- SKYDIVER L4 86- SUPERMAN - L4 87- MOUNTAIN CLIMBERS L4 88- KNEE TUCKS L4 89- PIKES L4 90- PRONE HIP ABDUCTION L4 91- DIVE BOMBERS L4 92- OVERHEAD EXTENSION L4 93- SINGLE ARM EXTENSION L4 94- QUAD SAFETY L4 95- ROWS L4 96- TRIPOD ROW L4 97- SQUATS L4 98- L SITS L4 99- AIR SPLITS L4 100- LOW DIPS L4 101- AIR BICYCLE L4 102- L SIT ADDUCTION L4 103- TRIPOD HALO L4 104- RING LADDER L4