Primal pattern movments final by Coach Robs Way

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TABLE OF CONTENTS

We’ve Evolved, Shouldn’t Your Wellness Program?

What Are Primal Patterns

Primal Pattern One: The Push

Primal Pattern Two: The Pull

Primal Pattern Three: The Twist

Primal Pattern Four: The Lunge

Primal Pattern Five: The Squat

Primal Pattern Six: The Bend

Your Anytime, Anywhere Exercise Program

What To Take Away From This Report

My Gift To You

Super Smart Bonus Report

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We’ve Evolved, Shouldn’t Your Wellness Program? Hey, Reader! Too often, we use the excuse that because we don’t have time we can’t get to the gym. It’s time we put a stop to all of that! That’s why I wrote this report. Now you can save time and make no excuse. And guess what? You’re not going to need any expensive equipment for any of these, and you really won’t need much space. The trick is to make exercise a habit, and that's easy to do with these exercises. They're simple, fast, and super effective. I have even put together a schedule for you, so just pick a start date and you're ready to rock! Humility aide, I guess you can say that I know what I’m talking about. See I’m not just about getting you some protein powder, a typical exercise regimen, and sending you on your way. No! I strive to simplify the concept of exercise to the point where minimal time is needed to get results. I work hard on my clients program by building a foundation based on saving time and money. This is a great way to do both. Those who have worked with me know the information in this report is covered in detail during our first session. So you know everything I’m going to share is important. Enough about me, let’s talk about the Primal Patterns! 6 Anywhere – Anytime - Exercises that you don’t even know you already use! Enjoy and feel free to reach out if you have any questions! © Copyright 2013, Rob Sutton: rsutton1012@gmail.com - (905) 449-4805 - All Rights Reserved

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What Are Primal Patterns? Primal Patterns movements are based on the physiology of how the body moves. Basically, we’ve been designed through millions of years of evolution to move a certain way in order to survive as a species. When you break it down, every movement the human body is capable of doing can be reduced to 6 movements. They are as follows: • Push – Pushing doors open, shoveling snow. • Pull – Pulling doors open, taking something off a shelf. • Twist – Getting in and out of your car. • Squat – Going to the wash room. • Lunge – Walking up stairs, advancing from crawling to walking. • Bend – Picking something up, tying your shoes. When you look around at a gym that is filled with machines or reflect on exercises you’ve done in the past, you can break them down into one or more of the six movements. Once you understand this, all of the exercises you’ve ever heard of start to make sense. This is called functional exercise. Why Does This Matter To Me? Let’s face it, not everyone wants to exercise to look good. Anyone who’s ever incurred previous injury or pain induced from exercise understands how important it is to move properly, not just in the gym, but during all day-to-day activities.

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Get Off the Machine. Work Your Core – Every Rep! Having a weak core is like driving a car with wheels that aren’t aligned. Granted you can take it to work and back, but good luck on getting that puppy to take you across the country. Train your core to support your body through movement by not sitting down on a nice cushy seat during exercises. All movements in the gym should encourage proper posture and activation of all muscles including stabilizers. This is why free weights are so important. Ask yourself… Is my program dynamic enough to include all primal pattern movements? If you’re not sure email me your current program or exercise regime and I can give you some feedback.

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Primal Pattern One: The Push Yeah, you guessed it…I'm talking about push-ups! I know most people dread doing push-ups, that's a shame because it's the "ultimate exercise..." And once you get into the habit of doing them, they're a cinch! Here's how to do a proper, crisp & sexy, push-up, step-by-step... 1. Get comfy, and lie face down on the floor. 2. Put your palms on the floor, just about level with your breast, and fairly tight to your body. 3. Now’s the time to push up. Make sure you keep the rest of your body rigid. Exhale one the way up! 4. Stop pushing up just before you lock your elbows. Hold that for a second and then lower yourself back down slowly as you exhale. Go down until your nose is almost touching the floor. 5. That's one. Now lather, rinse, and repeat. While you're doing those push-ups, you’re working your arms, chest, core, and legs! So if you can spend just 5-10 minutes per day doing push-ups you'll see AND feel amazing results in a very short time. Best of all, you can do them anywhere and there's no need for any bulky, expensive gym equipment.

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Primal Pattern Two: The Pull Here you'll see how to do a row. This is another great anywhere, anytime exercise. All you need is something small that weighs over 10 pounds. So hereâ&#x20AC;&#x2122;s how to do it! 1. Stand to the right of a bench with a weight/object in your right hand. 2. With your left knee on the bench, let your right arm hang down, and forward a bit. 3. Tighten up those abs and straighten your back. Bend forward at the hips keeping your back parallel to the floor. Slightly bend your right knee, and tilt your chin toward your chest. 4. Pull your right arm up, point your elbow at the ceiling, until your hand comes up to your rib cage or hip pocket. 5. Slowly lower the weight back down. 6. Repeat on both sides. Rows are an excellent pulling exercise. Although they're especially good at working and toning your back, if you trying to lose the flab on the back of your arms, a daily round of rows should help it disappear, as long as your following my clean eating list. ÂŠ Copyright 2013, Rob Sutton: rsutton1012@gmail.com - (905) 449-4805 - All Rights Reserved

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Primal Pattern Three: The Twist Well, I think you know what's coming, if not you can definitely hear it: The Standing Russian Twist! Here's how to do a twist: 1. Stand with your feet shoulder-width apart and hold a medicine ball, or something similar, with your arms straight in front of your abdomen. 2. Twist to the left and then twist to the right and push the ball to the wall, keeping your palms center with the center of your sternum at all times. 3. Repeat! For a more isolated twist, drop down to your knees. It's important you keep your arms in front of your sternum. This assures your belly button is actually twisting side to side, not just your arms. A standing Russian twist targets the oblique muscles through rotating your spine. The abs are also getting some love while they support the spine throughout this exercise. This is a great all-around exercise that really helps to build endurance throughout your entire core. Talk about a rock-solid foundation for success!

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Primal Pattern Four: The Lunge Don’t worry about looking strange here; you’re just getting back in touch with your primal side. You can do this in the privacy of your own home and it’s more than excellent for toning your legs. Especially if you slow the speed down during your reps. Here's how to do a lunge: 1. Take a big stride forward. 2. Bend your back leg so your knee about touches the floor. 3. Your front leg will also bend at the knee. Make sure your front knee is above your ankle, not in front of your toes. 4. Now simply bring your body weight down to the floor and back up again to the starting position. Keep your upper body straight and rigid – it’s all about good form. 5. Repeat and be sure to do the same on both sides, Lunges will strengthen your legs, knees, and help you develop better posture, balance and stability. Because you're working large muscles, you’ll burn off a lot of calories too. Make sure you cross your arms around your chest not around a cheeseburger. Hold weights or water bottles for an even better, more intense, workout. © Copyright 2013, Rob Sutton: rsutton1012@gmail.com - (905) 449-4805 - All Rights Reserved

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Primal Pattern Five: The Squat Like the push-up, this is an exercise you'll either love or hate. But it's also incredibly beneficial to your health. You just need to make it a habit. There tends to be a lot of people lifting your heels off the ground when doing squats. We donâ&#x20AC;&#x2122;t want this! Send me a side profile video of your squat and I will help you get it down perfectly. Here's how to do a squat: 1. Stand up with your arms crossed hugging your body. Feet about one foot apart. 2. Now sink your butt to the floor, bending at the knees. As you go down, keep your heels on the ground and keep your head behind your feet as to not lean forward too much. 3. When you go down as far as you can, hold for a second. Your shoulders, knees, and heels should all be over top of each other. 4. Now use your legs to stand up straight again, moving your arms back to the side of your body. 5. Repeat! It's important to try and keep your back straight as you squat. Squatting is great for adding strength to your legs and working your core too.

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Primal Pattern Six: The Bend There is no better compound exercise that targets the quads, hamstrings, gluteal muscles, lower back, traps, and forearms like the deadlift. Here's how to do a deadlift: 1. Grab something that has some dead weight to it, and step up to it. Keep your feet shoulder width apart. From your hips, tilt your back towards the floor keeping your spine as straights as possible. 2. Before your back becomes parallel to the floor, bend your knees while keeping your back straight to get closer to the ground. Look straight ahead. 3. Lift the weight by raising your hips and shoulders at the same time and speed while keeping your abs tight. Come to a standing position, with your shoulders pulled back in an upright position, allowing the weight to hang in front of your hips. 4. Now lower the weight and return it to the starting position in a clean, controlled manner, while squeezing your glutes and keeping your head up. 5. Repeat! It's important to try and keep your back straight as you bend. Bending is great for adding strength to your legs and working your core as well, especially on the back side of your body. ÂŠ Copyright 2013, Rob Sutton: rsutton1012@gmail.com - (905) 449-4805 - All Rights Reserved

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Your Anytime, Anywhere Exercise Plan Week: ________

Exercise

Time

Push-Up Row Russian Twist Lunge Squat Bend

5 minutes 5 minutes 5 minutes 5 minutes 5 minutes 5 minutes

Total Reps

___Day 01 ___Day 02 ___Day 03

Instructions Print this page every week and stick it on your fridge, your toilet, by your computer. Somewhere else you'll see it often and not forget. Fill out how many reps you do in 5 minutes, be sure to take as much rest as you like. The goal here is to increase them over the next few weeks. I recommend starting at around 20-40 (depending on how fit you feel you are) and then raising the bar every couple of weeks. Do these 3 times a week. Fill in total number of reps from all exercises for Day 01, Day 02 and Day 03 after you complete each day. It's good to set specific days to help with the habit forming... For example: block in your calendar for Monday, Wednesday and Friday. Don't forget to take five minutes before and after for warmup and cool down.

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What To Take Away From This Report All these exercises are classic, time-tested proven winners – just like you! Now it’s time for the hard part: commitment! Print off your weekly schedule. Stick to it religiously for about 1 month (that's it, baby), and you'll begin to make a habit of working out and keeping it simple. That’s the goal! Commit to increasing your reps little by little each week, and you’ll have a healthier body that looks better naked. Try these exercises and see for yourself, you’ll be glad you did. Would like more advice on these exercises, and many more that will get you in tip-top shape fast? Set sometime aside with me for a call or complementary training session. We can go over where you’re at, and I can give you some pointers. It would be my pleasure to help out. Wishing you good health, Rob Sutton Senior Holistic Health Practitioner rsutton1012@gmail.com (905) 449-4805

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FREE 1-HOUR STRATEGY CALL OR PERSONAL TRAINING SESSION Not a thinly vailed sales pitch / Expires in 30 days! ___ Yes! I want to schedule a time to connect and possibly start filling out the assessment forms to get feedback on where I’m at, and what I need to do to better myself. I understand that your programs are “in-demand” and there will be no uncomfortable sales pressure. During our time, you will give me a complete fitness and nutritional analysis, and then share exactly what I need to get in the best shape of my life. Including: • Nutrition: How to eat right for my body type and goal. • Fitness: Learn how to integrate both my nutrition with my exercise program. • Most Importantly: The opportunity to participate as a client if there's availability. I understand you are the premiere health & fitness experts in town, and time is limited.

I’m ready to commit 100% of my focus to our time together!

*** BONUS REPORT *** DON’T SPEND ANY MONEY ON PERSONAL TRAINING UNTIL YOU HAVE READ THIS REPORT! A Guide To Making An Informed Decision So Results Come Quickly And Last Forever So you’re ready to get into shape. You’re ready to look better and feel better, and keep it that way, through proper nutrition and exercise. You’ve seen it: diets don’t work. Pills, shake-weights, and infomercials are a joke. You're finally ready to get real and transform your body once and for all. You’ve heard the amazing success stories, watched many a late night episode of “Extreme Makeover,” read about the celebrities secret weight loss weapon... And have decided to seek out the guidance and expertise of a real Personal Trainer. But not all personal trainers are created equal, so how do you find the right personal trainer for YOU? 1. They need to have “real” certifications! The gold standard for certification agencies are the American Council on Exercise, National Strength & Conditioning Association, the American College of Sports Medicine, and the CHEK Institute. © Copyright 2013, Rob Sutton: rsutton1012@gmail.com - (905) 449-4805 - All Rights Reserved

A qualified trainer should, at a minimum, have a certification with not just fitness, but nutrition as well. See, personal training is not a regulated industry. You’re basically a personal trainer the day you say you are. It does not mean they are good at what they do or can deliver a specific result. 2. They should do more than just count sets and reps! A top quality fitness professional does more than just count reps and sets. Anyone can count to 12 by themselves and hold a stopwatch. Look for a coach who will teach you all the components you need, such as cardio and flexibility – not just weights – to achieve optimal health and significant fitness result. Your trainer should review nutrition with you every session, educate you on meal timing, teach you how to use kettle bells, resistance bands, stability balls, and medicine balls. He/she will also focus on cardiovascular exercise to maximize fat burning, flexibility to avoid injury and really walk you through all the steps that help you build the discipline to be mentally fit. Bottom line: you’ve set out to achieve a goal, and your trainer should be putting together a plan of action – and hold you accountable to it, while supporting you through the entire process. 3. Ask for Proof of Results! A top fitness pro should be able to prove they deliver. Ask for proof of results and testimonials from their methods. Do they have before & after photos of clients and references? Can you speak with a current client to ask about their experience working with the trainer? If they can’t offer this kind of concrete proof, then don’t waste your money.

4. Ask for a Guarantee! According to a Consumer Reports study there is more dissatisfaction in the diet industry than any other industry. That’s crazy, because it seems to be the biggest problem we have in the western world. Think about it – if you took your car to the shop, you’d expect it to be fixed – not come back with a busted brake line and a loose belt! Working with a personal trainer should be the same as any other industry. If they aren’t willing to guarantee your results, then it’s time to find someone who will. Spending your time and energy without a guarantee of results is taking a huge risk! 5. Look for someone who will empower you for life! Often, I sit back and ask myself, “How can a meat-head bodybuilding trainer, who knows nothing about how the body works, get clients results?” This is because their clients listen to what they ask them to do though some sort of intimidation or belief system. If the compliancy factor is high, and you listen to what your coach tells you to do, you will get results. Providing its sound advice… Most often we know what to do, but we just don’t do it. This is why you need someone to empower your life, and ask you to do the right things at the right time. A true fitness professional will teach you a foundation of knowledge so you don’t find yourself in an information overload.

FREE 1-HOUR STRATEGY CALL OR PERSONAL TRAINING SESSION Not a thinly vailed sales pitch / Expires in 30 days! ___ Yes! I want to schedule a time to connect and possibly start filling out the assessment forms to get feedback on where I’m at, and what I need to do to better myself. I understand that your programs are “in-demand” ($65 value) and there will be no uncomfortable sales pressure. During our time, you will give me a complete fitness and nutritional analysis, and then share exactly what I need to get in the best shape of my life. Including: • Nutrition: How to eat right for my body type and goal. • Fitness: Learn how to integrate both my nutrition with my exercise program. • Most Importantly: The opportunity to participate as a client if there's availability. I understand you are the premiere health & fitness experts in town, and time is limited.

I’m ready to commit 100% of my focus to our time together!