Floor 1 Getting Started Guide 1
Floor 1 Getting Started
Floor 1 Getting Started Guide 2
Floor 1 Getting Started Guide
2014 Gold Medal Bodies, Super 301, Inc, Ryan C. Hurst, Jarlo L. Ilano, PT, MPT, OCS, & Andy Fossett
All rights reserved. Brief excerpts may be reproduced for review purposes, but other reproduction requires written permission from Super 301. Please contact us at GoldMedalBodies.com for more information.
The information in this document is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting this or any other exercise program.
When purchasing products from Gold Medal Bodies / Super 301, the purchaser understands the risk associated with using this type of product, and the purchaser understands the risk associated with following instructions from related products, and agrees not to hold Super 301, its agents and/or representatives responsible for injuries or damages resulting from use without proper supervision.
This course and its authors accept no responsibility for any liability, injuries or
damages arising out of any person's attempt to rely upon any information contained herein. Consult your doctor before beginning training. Be sure to follow all safety and installation instructions included with your equipment carefully. The authors and publisher of this course are not responsible for problems related to the equipment you use to perform these exercises.
Please be sure to thoroughly read the instructions for all exercises in this course, paying particular attention to all cautions and warnings shown to ensure safety.
If you experience acute injury or persistent, chronic pains, consult a licensed health practitioner. Nothing in this document can be considered a substitute for qualified medical advice.
READY TO GET MOVING?
Congratulations and welcome to: GMB Floor 1!
We know youre excited and ready to get moving ASAP. Heres how you can get the most out of this course:
Firstly, please read the manual and watch the video How to Use Floor 1. We included these files for a reason: you need them! Skim over the manual the first time as you watch through the tutorial videos and then make sure to read the details before you begin the workouts.
Weve tried to only include the theory you absolutely need in this program, so its not nearly as expansive as it could have been. Understanding this material will mean the difference between just seeing the demonstrations on the tutorial videos and really understanding how to practice the exercises.
Simply: Understanding this small amount of training theory will ensure that you get the results you want.
Please refer to the following checklist to ensure that you have all of the files you need. You should have both exercise tutorials, and example videos of the Phase routines. Youll also find a program outline in the manual and full, daily charts of the entire program in the Floor 1 Program Charts.
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If you have questions or concerns, READ THE MANUAL! Weve included a section near the end that specifically answers the most common questions F1 users have, so start there.
We also recommend re-reading the manual and watching the exercise instruction at least once per training phase (roughly once or twice a month) to refresh your memory; youll also understand the performance points better with each return to the text.
If you follow these guidelines, were sure youll be pleased with your progress on Floor 1.
So go ahead and grab yourself a cold beverage, fire up your video player, and sit back to read over the information herein.
Heres to skill and strength!
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Do You Have Everything?
You are about to enter a new regimen of practice that will change the way you think about working out forever. BUT FIRST - heres a checklist to ensure that you have everything you need to get started.
Step 1: Access Your Account
Log into your account at http://gmb.io/login
Get in touch if youre having trouble logging in, or cant remember your Username or Password
Download the files for your program
Remember that all of our programs include free updates for life, so its good to stay on our newsletter list to be informed about new versions of the program.
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Step 2: Extract Files & Download Necessary Software (if needed)
Extract (unzip) your files
On Mac, use Archive Utility (already included on your computer)
On Windows, we recommend the free, open-source 7-zip program (if you dont already have an extraction program)
Download your media player (if needed)
These videos are best viewed on iTunes or VLC Media Player (Both are free)
Click here for detailed instructions on how to transfer your GMB program to your iPad or iPhone
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Step 3: Check That Youve Got All of the Downloads
Manuals - In PDF format
Floor 1 Getting Started Guide
Floor 1 Training Manual
Floor 1 Program Charts
Videos - In .m4v format
How to Use Floor 1
Warm Up & Cool Down Stretches
1. Warm Up
4. Forward Fold
5. Front Split Progression
6. Glute Stretch
7. L-Arm Stretch
8. Lounge Chair
10. Side Bend Pancake
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Floor 1 Getting Started Guide 8
1. 180 Degree Jump to Front Scale
2. 180 Degree Jump
3. 360 Degree Jump to Front Scale
4. 360 Degree Jump
5. Back Roll to Extension
6. Back Roll
7. Back Scale
11. Crane Hold
12. Crane to Forward Roll
13. Crow Hold
14. Crow to Forward Roll
15. Double Arm Lever
16. Floor Kip
17. Forward Roll
18. Front Scale Leg Raises
19. Front Scale
20. Front to Back Scale
21. Handstand Bailing
22. Handstand Entries
23. Handstand Facing In
24. Handstand Facing Out
25. Handstand Kick-Up Leg Switch
26. Handstand Tuck Up
27. Handstand Wall Freestanding
28. Handstand Wall Walk
29. Hollow Body Hold
30. Hollow Body Plank
31. Inverted Press
34. Round Off
35. Seated Leg Raises
36. Seiza Jump to Squat
38. Squat Overview
39. Superman Hold
Bonus: Developing Athletic Skills
Ryan, Jarlo, and Andy discuss the importance of combining mental training with your physical practice to build better body control and accelerate skill acquisition.
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1. Beg Phase 1A Mon-Thurs
2. Beg Phase 1A Tues-Fri
3. Beg Phase 1B Mon-Thurs
4. Beg Phase 1B Tues-Fri
5. Beg Phase 2 Mon-Thurs
6. Beg Phase 2 Tues-Fri
7. Beg Phase 2 Wed-Sat
8. Beg Phase 3 Mon-Thurs
9. Beg Phase 3 Tues-Fri
10. Beg Phase 3 Wed-Sat
11. Beg Phase 4A Mon-Thurs
12. Beg Phase 4A Tues-Fri
13. Beg Phase 4A Wed-Sat
14. Beg Phase 4B Flow
1. Int Phase 1A Mon-Thurs
2. Int Phase 1A Tues-Fri
3. Int Phase 1B Mon-Thurs
4. Int Phase 1B Tues-Fri
5. Int Phase 2 Mon-Thurs
6. Int Phase 2 Tues-Fri
7. Int Phase 2 Wed-Sat
8. Int Phase 3 Mon-Thurs
9. Int Phase 3 Tues-Fri
10. Int Phase 3 Wed-Sat
11. Int Phase 4A Mon-Thurs
12. Int Phase 4A Tues-Fri
13. Int Phase 4A Wed-Sat
14. Int Phase 4B Flow
JUMPING INTO THE FLOOR 1 PROGRAM
Okay! Now that youve got all you need for Floor 1, its time to get your training on!
Follow these quick and easy steps to get started.
Step 1: Watch the How to Use Floor 1 Video
Go on, its short. You can return to this guide when youre done.
Watch the How to Use Floor 1 video
Step 2: Read the Manuals
Did you read the manual? NO? Uh oh, you know what were going to say...
Read the manual!
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Step 3: Check Out the Phase & Tutorial Videos
Floor 1 is broken down into 4 phases.
The Phase videos include examples of the exercises youll work on in each phase. Watch the video for Phase 1, then find and watch the tutorials for each exercise covered in Phase 1.
Watch the Phase 1 Video
Watch the tutorial videos for each exercise in Phase 1
Step 4: Watch the Warm Up & Cool Down (Stretches) Videos
Watch the Warm Up
Watch the videos for the Cool Down Stretches
Step 5: Print Out Your Program Charts for the Week
The Program Charts include daily instructions for working through F1 along with areas to record your progress on each movement. Be sure to print out the corresponding charts for each week of the program.
Print out this weeks charts
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Step 6: Get to Work!
Give the exercises a try!
Let us know if you need some help or if you come across any challenges
Step 7: Stay Connected
Keep in touch with us on Facebook
Send us a video or a photo of your progress
Want to work on F1 with a buddy? Consider joining Alpha Posse (our worldwide membership community) and get partnered with people who are also working on Floor 1!
Floor 1 Getting Started Guide 12http://www.facebook.com/gmbfitnesshttp://gmb.io/a/