Module 3

In the third module we will start building specific strength. You will need it to train for longevity. But before that we will address a few topics that are outside of the box of training. The first big thing is how to deal with pain and after that we will take a deep look into what you need to define health for yourself. The exercises of this module are still minimalistic though you will have to be pretty decent with your movement basics from the previous modules. The ATLAS program gets increasingly demanding with every module and you will build up on your pillars. The main components in this module are a lot of footwork and isometric training. In the end we will wrap it up with the 3-zone-model that will help you to have more fun in your everyday workout regiment.

 

Total watchtime: 1 hour and 32 minutes

 

Equipment needed: Small and stable object to jump on, a stick, some space to move

Step 1 - Dealing With Pain

(8 minutes)

In module 3 we will talk about the subject of pain first. We will talk about how to deal with it and what you can learn from then and finally what is probably even positive about it.

Step 2 - The 4 Doctors By Paul Chek

(23 minutes)

In the longest video of ATLAS you will learn about a system which is designed to help you optimizing your health holistically at your own personal pace.

Step 3 - How To Bend

(4 minutes)

Two areas of your body that we have worked on right at the beginning will get an update now. There are exercises upcoming for your hip mobility and for strengthening your spine.

Step 4 - The Standing Scale

(3 minutes)

The single leg stance is also going to get a new variation that goes by the name of Standing Scale. While focussing on balance and strength you will target the backside of your body that will be an important basis for more advanced strength exercises in future modules.

Step 5 - Jumping 101

(7 minutes)

I will show you my past work throughout this video. With jump training I started to train athletes up to world-class level. Now I am about to show you the fundamentals that are the same with every human being, no matter if it’s an elite athlete or not.

Step 6 - The Shoulder Video

(6 minutes)

The shoulders play an important role for a balanced upper body without weaknesses. My approach how to train and get this balance will be described in this video.

Step 7 - Introduction Into Isometrics

(7 minutes)

We will continue with a short introduction of isometric exercises. It is a subject where you have a lot of contrary opinions and you are about to listen to mine.

Step 8 - Isometric Leg Training

(4 minutes)

Let’s start with some isometric exercises for the legs. They are scalable towards many different difficulty or fitness level, so everyone of us can profit from them.

Step 9 - The Plank

(3 minutes)

The queen of isometric upper body isometrics is the plank. Let me guide you through a few variations of the exercise.

Step 10 - Routines For Winners

(9 minutes)

Routines are a non-negotiable part of many peoples lives to bring them success and overall happiness. With this subject there are some adjustments that have to be made to fit different types of personalities.

Step 11 - The Barefoot Series

(6 minutes)

Barefoot walking is a game changer for many people. A lot of them haven’t done it in years while millions of nerve cells in our feet just wait to be utilized.

Step 12 - Stretches For You

(5 minutes)

Just like in module 1 you will receive a few stretching exercises that should help you to increase your flexibility effectively.

Step 13 - The Workouts

Step 14 - The 3-Zone-Model

(10 minutes)

The following model shows you in a very simple way how easily mind and body can disconnect while workout out and what you can do to reverse this process.