Becoming a Supple Leopard(1).pdf

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First Published in 2013 by Victory Belt Publishing Inc.

No part of this publication may be reproduced or distributed in any form

or by any means, electronic or mechanical, or stored in a database or

retrieval system, without prior written permission from the publisher.

ISBN 13: 978-1-936608-15-7

This book is for educational purposes. The publisher and authors of this

instructional book are not responsible in any manner whatsoever for any

adverse effects arising directly or indirectly as a result of the information

provided in this book. If not practiced safely and with caution, working

out can be dangerous to you and to others. It is important to consult with

a professional fitness instructor before beginning training. It is also very

important to consult with a physician prior to training due to the intense

and strenuous nature of the techniques in this book.

RRD 03-13

TABLE OF CONTENTS

ACKNOWLEDGMENTS

INTRODUCTION

A New Human-Performance Epoch

How to Use This Book

CHAPTER 1 THE MOVEMENT AND MOBILITY SYSTEM

It’s About Performance

The Gym Is Your Lab

You Are an Amazing, Adaptable, Healing Machine

You Cannot Make Basic Adaptation Errors

CHAPTER 2 MIDLINE STABILIZATION AND ORGANIZATION

Three Reasons for Bracing Your Spine

The Bracing Sequence

The Two-Hand Rule

Braced-Neutral Standing Position

Braced-Neutral Sitting Position

Abdominal Tension

Breathing Mechanics

CHAPTER 3 ONE-JOINT RULE

Braced Spinal Extension and Flexion

Global Spinal Extension and Flexion

CHAPTER 4 LAWS OF TORQUE

The Two Laws of Torque

Torque Tests