In this DEMO training you will be introduced to a pair of workouts, focused on the upper and lower body. The exercises are marked with capital letters and if there are two exercises marked with the same letter, they are supposed to be executed in supersets, in the order of numbers (e.g. first B1 and then immediately B2). Among the exercises in supersets there is no rest. Among the supersets rest up to 30 seconds (i.e. an absolute minimum). Between individual exercises (e.g. between A and B) the break is as short as possible, ideally only the time required to go to the next station and to prepare the weights. This training is designed for absolute beginners, but if you use for exercises heavier weights (or the external weight with lower body exercises), they can be challenging even for an advanced trainees. The exercises isolate individual muscle groups and it is important to focus on the feeling of involved muscles. The exercises should be performed slowly at a tempo of 2s both for the positive and negative phase, the reps must be smooth and elegant. For exercises on the lower half of the body, if you will use an external weight, keep it the

same for all sets. For upper body, add weight each set. If you reach the maximum weight too soon and that would mean to do less reps, keep the weight same for the rest of the sets. Warming up is not included in this DEMO training. Before the training it is sufficient to do 3-5 static and 3-5 dynamic sets for a small number of reps (5-8) to activate the nervous system and warming up. Static stretching should be avoided. A list of individual exercises with videos, descriptions and pictures of execution follows after the training schedule. The training protocol and the exercises were created exclusively for this DEMO training and within the RPT 1.0 you will not encounter them. However, they give you the opportunity to imagine how the protocols and workouts of Rise by Performance Training look like. In RPT 1.0 the exercises are in a separate manual entitled Handbook of Performance and they contain better videos, pictures and much more information for all the exercises.

Mgr. Adam Česlík