Primer Workout System (EFISP)

If You Haven’t Added “Priming” To Your Workouts Yet, You’re Not Only Limiting The Results You’re Getting From Every Workout… You’re Also Probably Close To Seriously Injuring Yourself!

What is Priming? 

"Priming" is a lot different than traditional warming up.

To properly protect you from injury and to maximize the power and results you get with every workout, every Primer Workout contains each of the following attributes:

P PREPARATION
Prepares your body fully for the specific workout you’re planning to do.

R RANGE OF MOTION
You must move the muscles and joints through their full range of motion. With most of our lifestyles, the lack of moving our bodies through full range of motion leads to muscle imbalances and atrophy, which leads to injuries and pain.

I ISOLATION
You need to loosen and lubricate not only the specific muscles and joints you plan to use in your workout, but also those that surround, support and stabilize them.

M MOVEMENT
It is all about movement, and getting your core temp and heart rate up. When your body temperature is higher and your blood is already circulating, your body can respond better and more safely to greater demands that will be present during your workout.

E ENDURANCE
We want to focus on the most important muscles in the body that protect against injury, and those are the stabilizers. These muscles are activated with low load and higher repetitions.

R RESISTANCE
You need to add some resistance to your warm up. This can be done with bodyweight, resistive tubing, medicine ball, kettlebell, barbell, etc. Along with isolating the joint and moving it so the joint lubricates itself through full range of motion, you also need to add load so the muscles around that joint activate, get ready to do their job and build endurance.

When you add these Primer Workouts to your regular exercise routines, you’re going to see an increase in the results, gains and growth you get, and you’ll be better protecting yourself against injuries and chronic pain. “Priming” is much more than just warming up. It is a cutting-edge and scientifically-proven system of easy stretches and natural movements that dynamically prepare and activate your muscles, joints, nervous system, and even your psychology and mind, for any type of workout you’re about to do. And the best part is: each Primer Workout only adds an extra 5 - 7 minutes to your existing routines!

What exactly do you get in the Primer Workout System?

Shoulder Primer Workout

The shoulders are used in so many different weight-lifting workouts, and need to be ‘primed’ for Pilates, yoga and aerobics too. This Primer Workout prepares your shoulders for all of these workouts. In this component, we’ll also loosen the surrounding and supporting muscles, as well as fully lubricate the shoulder joints so that you are totally ready for your workout or activity.

Knee Primer Workout

The knees are an important area for anyone who lifts weights, runs, does aerobics, or even Pilates. And the knees tend to be the joint that most women have issues with. This Primer Workout targets the knees, specifically. It will help loosen up your knees, decrease the strain and stress on them, and get them better supported and stabilized before your workout or exercise regimen.

Back Primer Workout

Experts estimate that as much as 80% of the population will experience a back problem at some time in their lives. And the back is directly or indirectly involved in almost every single workout or exercise you do! If you have back pain, or have ever had back pain, or just want to avoid back pain… this Primer Workout is what you need to do before ANY workout, exercise, or activity!

Rotator Cuff Primer Workout

The most common shoulder injuries occur in the rotator cuff, so I created a Primer Workout that targets it specifically. This simple sequence of easy stretches and movements will loosen your shoulders and surrounding muscles, activate your rotator cuff muscles, and help stabilize both so they’re totally ready for your workout.

Hip Primer Workout

The hip is the silent pain area. We don’t think much about hip pain, but it’s a lot more common than we think. Plus, the hips have a huge effect on the back. In this Hip Primer Workout, I show you how to loosen up your hips, activate all of the stabilizing and supporting muscles, and decrease stress and strain on the lower back. Your hips will be ready for any activity, sport or exercise you want to do.

Elbow Primer Workout

If you lift weights regularly, or if you have a physically-taxing job, your elbows take a hit. In the Elbow Primer Workout, I show you how to ease that stress on the elbows and get them ready for any workouts, sports or exercise you want to do.

Wrist Primer Workout

If your wrists feel stiff or get sore when you do push-ups or presses, then this is the Primer Workout for you! The wrist is easy to strengthen and prepare for workouts, but so few people even think about doing either of those things, and this is when injuries occur.

Sprint Primer Workout

If you’re a runner or a sprinter, this is the perfect Primer Workout for you! So many experts talk about warming up for runs and sprints. I spent a year and a half studying this and developing this highly-effective Primer Workout specifically for runners and sprinters - you’re going to love how this makes you feel!

Foot & Ankle Primer

The feet and ankles are an integral part of most exercises, but are especially important for walking, running or any aerobic activity. Unfortunately, most people, including top-level athletes, have significant deficiencies in this area, often due to overuse, poor footwear and even aging. Proper 'priming' can help to ensure that these important muscles are providing the best support possible for all of your activities.

Glute Primer

Not only are strong glutes integral in most athletic activities, but they also play an important role in reducing your chance of injuries to your knees, lower back and hamstrings - all of which are essential to simple daily activities. The glutes also contribute to stabilization of the pelvis, in particular during walking, running and climbing activities. The Glute Primer Workout is designed to strengthen these vital muscles, allowing you to take on all of your workouts with confidence.

Neck Primer

The neck is an often overlooked area for strengthening and stretching. Frequent use of computers and handheld devices has wreaked serious havoc on the average posture. Poor alignment can significantly slow down strength gains and weak neck muscles can also contribute to possible concussions. Because the neck is used in most sports, it's important to keep it strong and healthy. The Neck Primer Workout combines the key stretching, strengthening and self-massage exercises necessary for protecting yourself against injury.

Running Primer

A good warm up before running helps prepare your body for the training session ahead, whether that’s a long endurance run or a shorter jog around the block. It’s important to do exercises that are specific to running! The Running Primer Workout incorporates dynamic stretches that activate the muscles and increase the range of movement of the joints, reducing your risk of injury and allowing you to run with better form.

Walking Primer

Be sure to include this Primer Workout before your next big walk or hike. The Walking Primer Workout increases the temperature in your muscles and joints, improves blood flow to your extremities and stretches the key muscle groups in preparation for activity. Priming your muscles before walking can also keep muscles loose and limber, decrease possible muscle soreness and minimize chance of injuries.

Plus you'll also receive the following bonuses!

10 Easy Movements For Stronger Joints

When you strengthen your joints, you are better protected against injury, whether working out or not. And stronger joints can actually reduce and eliminate pain, and help you recover faster from existing injuries. For all these reasons, I created an easy movement sequence called 10 Easy Movements for Stronger Joints. These are simple, highly-effective and require no equipment.

Whole Body Primer Workout

Are you planning to do a whole-body workout, or one that utilizes multiple different muscle groups? Or would you like a fast, but highly effective workout that targets, stretches and strengthens just about all of the major muscle groups in your body? Either way, this Whole Body Primer Workout is perfect. This powerful bonus workout includes 10 easy priming exercises that engage and activate multiple muscle groups and body parts, so you can prepare and strengthen almost your whole body in just under 10 minutes!

If you purchase the physical version of this program you will receive 6 DVDs in the mail, plus you will also receive access to the digital version of the program. Download instructions will be available following your purchase.