A 6-Minute Warmup to Increase Flexibility and Mobility

flexibility-training-sessionWould you trade 6 MINUTES of your time to reverse the effects of aging and increase every marker (strength, speed, power, endurance and energy) of your body’s performance…

…while healing old injuries and making your body completely impervious to new ones?

If you just nodded “YES” then please keep reading.

Our society is very strange. In their quest to “look great naked” people will often go to great lengths and do whatever it takes to achieve their goal of having an awesome looking body.

But what they don’t realize is that while they are taking one step forward in looking great…they are usually doing things that keep them two steps BACK in terms of feeling great.

It’s like driving around for years in a souped up Lamborghini Gallardo, yet never ever taking the time to give it an oil change.

Eventually, that fantastic beast of a car will break down.

And this is EXACTLY what is happening with people in the gym today.

While they are driving around in their body’s they are usually held back by some sort of dysfunction that is keeping them in some sort of pain and hindering the results they could get from their workouts.

The TRUTH is that there is very a high chance that you are probably walking around with some sort of dysfunction in your body be it in your shoulder, knees or lower back.

And quite honestly…it’s NOT your fault.

Because while the mainstream fitness media teaches us how to look great they don’t do such a great job at teaching us how to PERFORM great.

That is why we are here today.


Today I’m going to show you an exact pre-workout sequence you can do right before your workouts that will enhance your strength, speed, power, flexibility, endurance and energy while healing your old injuries and protecting you from new ones.

This pre-workout sequence also has one very IMPORTANT function as well: To reverse your age related movement problems and have you operating at your physical best no matter what your age…

…all in under 6 minutes flat.


It’s called the Peak Performance Formula.


It’s an exact, science proven formula that will ultimately allow your body to work at it’s fullest potential every single day regardless if it is doing something menial like picking up a box or doing something intense like one of Rusty’s Visual Impact workouts at the gym.

It is the key to unlocking that potential reservoir of athleticism that you so richly deserve and the best part about it is: It only takes 6 minutes to complete.

So take out your notebook and a pen of paper because no matter where you are starting from, we are about show you how to reach your bodies ultimate physical potential in the time it takes to brush your teeth in the morning.

Peak Performance Formula Step 1 – Get Your Self Myofascial Release On!


The is the first step of the Peak Performance Formula and one of the most important steps to do before your workouts.

In fact, many of the clients in my Transformation Center have called this a life changer.

What you don’t know right now is that a lot of those nagging pains in your body and the overall feeling of being “old” has NOTHING to do with age at all.

What it all comes down to is the quality of your Fascial Tissue.

What is Your Fascia?


Fascia (Pronounced as Fah-Sha) is an embryologic tissue which re-organizes long the lines of tension imposed on your body, adding support to any misalignment and contracting to protect you from further trauma (real or imagined).

To get a better idea of Fascia picture in your mind a sword.

Fascia is the sheath that goes OVER the sword (your muscle) to act as a protectant.

Fascia is your sheath protecting and covering EVERY single muscle on your body.

It has been estimated by researchers that if every structure of the body EXCEPT the fascia was removed, the body would STILL retain its shape.

Knowing this kinda gives you a better idea of how important its function is. Fascia covers the muscles, bones, nerves, organs and vessels right down to the cellular level.

You fascial tissue gets negatively affected by long periods of sitting (hello 9-5 job) and bad posture. Your fascial tissue gets even worse when you decide to do intense workouts ON TOP of your already dysfunctional muscle tissue.

Strains in your fascial tissue caused by the problems stated above will slowly tighten your body causing it to lose it’s overall physical capacity to perform under any stress and its one of the main causes of age related pain and dysfunction.

Why Do Self Myofascial Release?


The most effective way of improving the quality of your fascial tissue is through massage aka. Self Myofascial release (SMR)

Most people think that the only way to get a massage is by paying $75/session to your local massage therapist but what we recommend something a lot cheaper and 10x more effective.

SMR is the most potent way of locating your fascial restrictions, changing your posture and effectively improving the way your bodies biomechanical movement.

By implementing the SMR routine prescribed in this program you will not only enhance your bodies ability to move, but you’ll also increase it’s own propriorception or it’s awareness of itself.

Think of Self Myofascial Release as putting a BRAND NEW engine in your body’s chassis.

Or if you’re like me, think of the effect of doing Self Myofascial Release is like going from a driving a Toyota Corolla to tearing down the roads in that brand new Lamborghini.

Self Myofascial Release helps remove the “vice grip-like” pressure caused by restrictive fascia, eliminating symptoms such as stiffness, pain and spasms.
After several weeks of practicing SMR your body will learn new and incredibly improved freedom of movement that you haven’t experienced since you were a teenager.

While SMR is usually performed with a foam roller I’ve found something much more effective and chances you are probably have it lying around somewhere in your house.

Check out the video on how to apply an effective system of SMR into your workouts to reverse your age and replace that old body with a brand NEW athletic engine.

Peak Performance Principle #2 – Turn ON Your Body with Neuromuscular Activators



When warming up our bodies we use a little known but very effective method called Neuromuscular Activation.

What’s a Neuromuscular Activator aka. NMA’s?


NMA’s are exercises that only require your own bodyweight and they are used to wake up your entire nervous system.

Most secondhand warm up routines involve cardio machines such as the treadmill, stair stepper or stationary bicycle. These only address one part of the body, which is usually the lower body.

Neuromuscular activators are full body exercises that simultaneously warm you up while waking up your nervous system for the workout ahead.

Think of this approach like taking a shot of espresso but for your body.

Neuromuscular Activators Also Improve the Elasticity of Your Muscles


When you do an NMA you are essentially releasing synovial fluid into your joints.
Courtesy of Wikipedia: Synovial fluid is a viscous fluid found in the cavities of synovial joints. With its yolk-like consistency, the principle role of synovial fluid is to reduce friction between the articular cartilage of synovial joints during movement.
In short: Synovial fluid is like putting oil in your joints to help them move better for any type of physical activity and they also have a great effect on detoxifying your body.

All of these benefits lead to giving an entire jolt to your nervous system and priming your body for the physical activity that lies ahead.

The combination increased heart rate, full body movement, transport of various fluids and mental preparedness all contribute to that “espresso” like quality of waking up your body.


For more information and to read the rest of the principles, please head to this link: http://fitnessblackbook.com/main/dramatically-increase-flexibility-and-mobility-with-this-6-minute-warmup/


Here’s another resource you can look into: https://gustavus.edu/athletics/conditioning/warmup/
Here’s a related video to help you further:
[youtube https://www.youtube.com/watch?v=7dT4KHtMM-A?rel=0&controls=0&w=640&h=360]


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