LIFT WEIGHTS FASTER TO BECOME UNAPOLOGETICALLY POWERFUL

Welcome! I’m so excited that you picked up a copy of Unapologetically Powerful and, if you’re reading this, that you also took the extra initiative to level up your fitness game with thisLift Weights Faster add-on.

But let’s begin with the backstory, shall we?

I created the original Lift Weights Faster and Lift Weights Faster 2 to be a plug-and-play circuit-training program to supplement any existing strict strength program, or to use as a stand-alone way to get fit — one where you got to pick out the workout you wanted to do on a given day.

I believe wholeheartedly in taking a flexible, individualized approach to fitness, and I acknowledge that doesn’t always involve following a strict plan mapped out miles ahead of time. That said, if your goals are more specific, you need to have a more specific plan in place.

Enter JVB’s Unapologetically Powerful, your guide to becoming a master of the “big three” lifts, and possibly even taking the platform as a competitor. Better yet, it also incorporates biofeedback testing, just like we do at The Movement Minneapolis, the I co-own with my husband, David Dellanave. That way, you get both an individualized approach and a specific plan to help you increase your , and numbers.

This time around, even Lift Weights Faster gets specific. These circuits are designed to boost your powerlifting strength, as well as your overall physical preparedness. Each session is paired with the appropriate powerlifting session on your training schedule. It’s important that you pair them together as written, because I’ve designed these workouts to complement each other. How? With a tip I got from Alex Viada, founder of North Carolina–based fitness company Complete Human Performance. Viada notes the importance of stressing the body in similar ways on the same day, so that you are able to recover from that particular stimulus on the days that follow, rather than continuing to tax the same muscle groups every day. This keeps you fresh for when it’s go time on those muscle groups again.

For example, on squat days, you’re going to be performing many squat-centric movements during the Lift Weights Faster workout, too, and on bench days, you may notice plenty o’ pushing movements in the circuits. Deadlift day? Be prepared to hinge in a hurry. Again, this way, you are able to recover properly, rather than littering each day with many categories of movement. When you’ve got a goal as specific as powerlifting, it’s smart to put even your circuits to work in service of that goal.

But, before you dive into these workouts, please read the next section because it contains important information on how to best leverage them while completing Unapologetically Powerful. Even if you feel well-versed enough in the art of lifting weights faster, I’d still like you to read the next section. If, after that, you want to skip ahead to the workout libraries, glossary, and workout calendars and be on your way, you have my blessing.

UNAPOLOGETICALLY POWERFUL 2 HOW TO START

Both the Beginner and Early Intermediate plans have corresponding Lift Weights Faster calendars that specifically list which workout you’ll complete on which days. These workouts’ total work volume was designed to ramp up alongside JVB’s powerlifting programs, so make sure you’re using the accompanying calendar to plot out your training days.

Also, please note that when you look at the calendars, the days of the weeks are listed to simply give context for the programming. If your typical workout schedule is Tuesday-Thursday-Saturday, simply shift the Monday- Wednesday-Friday template for both Unapologetically Powerful and Lift Weights Faster to fit your schedule.

Discussing the calendars further, you’ll notice that on the 12th week, there are only Unapologetically Powerful workouts listed. That is by design. I want you to take it easy on the conditioning at that point, and only complete the strength workouts before heading home to enjoy your strength gainz. TAKE TWO!

You’ll notice that in both conditioning workout libraries that there are two calendars, one with the heading “Lift Weights Faster Program: Take Two.” That is a bonus program, completely separate from your first time through.

In other words, I suspect that you may want to take another spin through the Unapologetically Power program, and I wanted you to have the opportunity to do completely new Lift Weights Faster workouts the second time through. Both options (all four, to be exact) take into considerations the same movement patterns and work well alongside the main powerlifting program. BEND SO YOU DON’T BREAK

All that said, the workout calendar is not graven in stone. In addition to making exercise adjustments as necessary on lifting days, drop the guilt if you have to drop a conditioning workout here and there. The Unapologetically Powerful workouts should take a longer amount of time than a general strength program. Simply put, the main lifts require adequate rest between the sets to injure you’re able to move maximal weight (with great form) each set.

Instead of “making up” a conditioning workout or trying to fit it in on a day dedicated to recovery, simply skip it and pick back up wherever the next powerlifting workout lands. It will be too confusing (to your body and your brain) to track two separate schedules, and since the conditioning workouts are gradual in their volume progressions, you’ll be able to handle the next workout without issue. EARLY INTERMEDIATE CONSIDERATIONS

In addition to dropping the final week of conditioning for both tracks, the Early Intermediate program also has the fourth, optional, training day. JVB explains the intent of this extra workout more in-depth in the training program PDFs, but for our conditioning purposes, I do not want you to layer another conditioning workout on top of this workout. If you you’re down for the fourth day, great—but pack it in when you’re done.

UNAPOLOGETICALLY POWERFUL 3 A QUICK WORD ON WEIGHT SELECTION

I want to make an important point about the difference between your strength workouts and your conditioning workouts.

Both workouts will build strength, but the Unapologetically Powerful workouts were designed with an important goal in mind: To get you maximally stronger. So, I want you following JVB’s instructions on how your workout sets should look with regard to intensity (meaning weight on the bar). Make every rep count, and maintain good form and speed from rep to rep.

The main goal for Lift Weights Faster workouts, on other hand, is not maximal strength, but rather to complete as dense a workout as possible (this means you complete it as quickly as possible while still maintaining fresh form). For these workouts, I don’t want you moving a maximal amount of weight for the prescribed reps. Rather, I want you back off at least 20 percent from what is possible in that rep scheme so that you can stay speedy.

For example, if you complete a Dumbbell One-Armed Strict Press with a 25-pound dumbbell for a set of 10 reps in the Unapologetically Powerful workout, you’ll want to use a 20 or probably even 15-pound dumbbell for the Lift Weights Faster workout for the same rep count. The goal here is to move through the workout quickly, never grinding reps. That said, I want to stress that when I say quickly, I don’t mean as fast as humanly possible. I mean under control, always being able to stop your body or the weight implement (if you needed to) on a dime, but still flowing from movement to movement with urgency.

To draw a parallel: If you wanted to move faster from point A to point B, you would increase your speed from a walk to a jog or run. Both the jog and run would still be athletic and smooth, however. It would be inefficient and unsafe to do either in an out of control manner.

The same goes for completing these conditioning workouts. Go a little lighter, and move from one movement to the other with some urgency, always taking care to make every movement look as clean as the one preceding it. This is Lift Weights Faster under control. Not Lift Weights Faster like a maniac.

UNAPOLOGETICALLY POWERFUL 4 HOW YOU FEEL IS NOT A LIE

Now that we’ve discussed the specific nuances that make this version of Lift Weights Faster different in the way it complements your powerlifting program, let’s talk shop about some general topics that should be kept in mind when completing any conditioning program.

My rule of thumb: Regardless of your fitness level, if it feels like too much, it probably is. What may not look difficult on paper will play out very differently while you’re in the gym. Power like medicine ball slams, swings, and jump squat variations add up surprisingly fast.

Remember, work and relationship stressors, lack of sleep, drastic changes to your diet — they all add up. Your body doesn’t distinguish between different types of stress, so piling training stress on top of life stress is unwise. If your progress starts stalling out, scale back your effort level and the weights you’re using, take things a bit slower, or change up your frequency.

In fact, you’ll notice that the circuits in this conditioning library leave you bent over and wheezing — this is by design. The workouts are meant to spike your heart rate and increase your ventilation, but not absolutely obliterate you. Obliteration by way of conditioning workouts will severely hamper the strength gains JVB is helping you achieve with Unapologetically Powerful.

It’s not a concept that was easy for me to grasp initially, but working within your limits so that you can expand those limits is now a main tenet of my training philosophy — along with actually enjoying yourself during your workouts. I used to think you had to push past your body’s limits in order to forcibly expand them, but over the past few years, I’ve changed my stance on this point. I largely credit my husband, David Dellanave, and the training philosophy of Gym Movement for expanding my knowledge about how to perpetually make progress. “Start where you are. Use what you have. Do what you can.” -Arthur Ashe By and large, I believe approaching training with a “no pain, no gain” mentality is ill-advised. What I can attest to personally and from my experience training hundreds of clients is that you will make more progress by avoiding pain. Not only is training without the presence of pain more enjoyable (obviously), making you more likely to comply with your plan, but you’re also able to avoid injuries that will keep you out of commission for long stretches of time. (You know the feeling when you’ve exceeded limits. Whether it’s in the gym or looking at a credit card statement, it doesn’t feel good and recovery is tough. It may take weeks for that nagging elbow pain to heal up, or months to recoup financial losses.)

The best way to approach your training — or any aspect of your life, for that matter — is to, as champion Arthur Ashe said, “Start where you are. Use what you have. Do what you can.”

Your starting point is unique, and should factor in your history, your ability level and your limitations. Heed your body’s feedback in real time, and you will increasingly become capable of doing more. Additionally, take a second to listen to how you’re feeling after your powerlifting workouts. If you feel like you’ve gotten your fill and need to head out, do so. Don’t hastily cram in the conditioning sessions if you’re not into it, both physically and mentally.

UNAPOLOGETICALLY POWERFUL 5 PLANNING YOUR ATTACK Speaking generally, I recommend doing at least a short conditioning workout two to three times a week, in addition to following a more traditional strength program. In the case of Unapologetically Powerful, I have a closer approximation of how much work you’ll be doing each session and week to week. For our purposes, again, I’m looking to stack the conditioning workouts on top of the powerlifting workouts and allow your “off days” to be completely dedicated to recovery.

The Lift Weights Faster workouts are centered around the same movement patterns that you’ll perform during the Unapologetically Powerful workouts. Our intent here is to allow you recover from the same stress after a given workout, helping you achieve maximum strength gains. So on the squat day, you’ll do more of what we call “knee- dominant” movements in the conditioning workout. On the bench press workout, you’ll do more pushing and pulling. And on the deadlift day, we’ll do more variations of the hip hinging.

But to be clear, you will not be performing the exact same squats, presses and . Rather, you’ll be performing variations of the same pattern in the way of either single-leg or arm variations, or in slightly different ranges of motion. You’ll also see more rotational movements that will challenge your body in new ways while keeping the actual muscle tissue stress lower (in general, use very light weights for rotational movements).

Throw in a relaxing walk on your off days and you’ve got yourself a well-rounded program that will meet your training goals of getting Unapologetically Powerful.

The five variables that generally go into workout design, frequency and implementation are:

1. Your current fitness level, experience with the exercises, and overall stress load.

Keep in mind that if your life stress is high, your exercise stress should be low. And chances are, lifting weights doesn’t pay your bills, so don’t take unnecessary risks.

You do not have to do the conditioning workouts exactly as they are prescribed. You have the freedom to stop whenever you like, or to modify exercises that don’t feel good to you (more on that later). If you are new to a particular exercise, start light and progress slowly. Only when you are proficient at a movement should you include it at high reps and speeds.

2. The amount of time you have.

To keep your workouts not only effective, but to also get you home in decent amount of time, every conditioning workout for Lift Weights Faster is designed to be completed in approximately 10 to 20 minutes. Again, the volume of reps has been calculated to cooperate with the Unapologetically Powerful program.

3. Selecting the right weights.

Especially with combos and complexes, when you aren’t setting the implement down between each exercise, the limiting exercise should dictate the weight you use for the rest of the workout.

UNAPOLOGETICALLY POWERFUL 6 Meaning, select a weight that is appropriate for the exercise that will be the most difficult to complete, even if it means it’s a little too light for the other exercises in that circuit. For example, in a deadlift-front squat- complex, the weight you could move during the push presses would determine your weight for the whole circuit. That way you’re not stopping to load and unload the or switch out dumbbells (unless you have a ton of equipment at your disposal, in which case, do what you like).

As we discussed earlier, your starting point is going to be very different from someone else’s based on your unique movement history, your ability level, and your limitations. And with these specific conditioning workouts, I want to make sure you save just a little in the tank.

But there will be times where you might find yourself stuck between weights. At most commercial , dumbbells come in five-pound increments and will sometimes increase as much as four kilograms (over eight pounds!) between selections. Available weight plates for are not usually smaller than 2.5 pounds, so your leaps there will be five pounds. While it will vary based on the individual and the movement, I generally suggest going with the lighter weight and completing either a longer work bout (if timed) or a few extra repetitions (if repetition-based). Additionally, you could cut down on the rest duration if it seems too easy. If your form is fabulous, even with the heavier weight, you could go with that and do fewer repetitions or a shorter bout, or increase rest times.

Simply put, safety is just as important as effectiveness. If you’re hurt, you can’t train — capeesh? If you fail often, you’ll teach yourself to fail often. Instead, work on improving the total volume, along with trimming the rest duration, and then increase intensity (i.e., pounds lifted).

To ensure consistent progress while working within your limits, you’re going to track all these factors in your training journal (more on this later). Because how will you know what to do next if you don’t know what you’ve done before? Once you’ve hit a repetition volume of an extra eight to 10 repetitions over the prescribed number, you should be able to bump up an increment on dumbbells and still complete crisp sets. If you’re using kettlebells, to make that four-kilogram jump you may need to be able to complete an extra 10 to 12 repetitions on some upper- body movements at the lighter weight before leveling up.

The idea is to keep moving and keep your heart rate elevated throughout the whole workout. Tinker around until you find the right weight for you to elicit a metabolic response and then burn, baby, burn.

4. The equipment you have available.

There are mechanical differences involved in using every piece of equipment. Doing a with a barbell, dumbbells, kettlebells, a sandbag, or on a Valslide are all completely different: Change one factor and you change everything. There is no superior choice, but specificity matters.

Training with kettlebells is a different experience from training with dumbbells, because the center of gravity of the weight is displaced away from the handle. If you’re working out in a gym that doesn’t have access to kettlebells quite yet, it is possible to substitute dumbbells for any of the kettlebell exercises — but know that it is not a 100 percent apples-to-apples exchange.

UNAPOLOGETICALLY POWERFUL 7 A few Lift Weights Faster workouts include a pull-up bar as a suggested piece of equipment. For movements like hanging leg or knee raises, there really is no replacement unless your gym has what is commonly referred to as a Captain’s Chair. You can, however, substitute hanging knee or leg raises with these core exercises: straight-legged sit-up, leg lowers, flutter kicks, Valslide body saw or tuck, or the dead bug.

And for pull-ups and chin-ups, if you don’t have access to a bar, your best bet is to substitute some sort of exercise. Alternate between one-armed and two-armed rowing to keep things fresh.

5. Your current ability to complete a specific movement.

Not everyone is going to be a pro at every movement immediately. With that in mind, most externally loaded exercises (movements involving a dumbbell, kettlebell, or other additional weight) can be scaled according to your ability using the implement in that way. One simple way to scale is to grab a lighter weight. Another is to perform only a portion of the movement. For example, if you’re not able to deadlift from the floor, raise your implement on blocks.

There are also movements that don’t seem simple to scale…at least at first glance. Below are some progressions you can practice to make different movements work for you.

Bodyweight Pull-Ups and Chin-Ups

If you have access to a pull-up bar but aren’t quite comfortable doing unassisted pull-ups or chin-ups, rather than substituting one-armed and two-armed rows, there are several ways you can adjust the difficulty to make them work for you. With these progressions, you get the immediate benefit of being able to perform them within a circuit while also progressing your strength so that you can eventually complete them unassisted.

Gaining in popularity everyday, large resistance bands (superbands), work great for deloading the pull- or chin-up. One downside to this variation, however, is that the band will help you the most at the bottom of the movement versus the top. But the middle position is where many stall out and need the most assistance.

To address that, another great variation, especially for working the entire range of motion, is the “Bodyweight Box- Assisted Pull-Up” (or Chin-Up). These allow you assist yourself only as much as is necessary all the way from the bottom hang position to the top, where you bring your chest to the bar. As it says in the exercise glossary, “you are your own coach during the set” — so help yourself only as much as you need to complete the movement for the desired repetitions with the assistance of your foot that’s on the box.

Refer to the glossary for a more in-depth walk-through of these movements with corresponding photos.

Bodyweight Pushups

While there are several pushup variations incorporated in the workout library, it’s important to find that sweet spot of being challenged throughout the movement while also being able to achieve a full range of motion the entire work bout.

UNAPOLOGETICALLY POWERFUL 8 If you can’t do a full chest-to-ground pushup yet, pregress (we prefer that word to “regress” at our gym) the movement by elevating your hands on a bench, box, or even a racked barbell. By doing so, you can teach yourself the same core engagement and movement pattern, while making the leverage more suitable for your comfort level. As you start to feel stronger at the movement, lower your hand placement gradually to increase the challenge again.

You’ll find a more in-depth explanation in the exercise glossary under “Hands-Elevated Pushup.”

Other Movement Considerations

If you have joint issues that preclude jumping or plyometric exercises, substitute a nonjumping, bodyweight version of the exercise, or a single-leg variation. Box step-ups may be a good swap for hopping exercises, but only if the box is low enough to prevent patellar pain.

For some bodyweight workouts and specific ground-based movements (such as crawling, pushups, and dips) you may need to build up your tolerance to the wrist positions. As a general rule, sub in static movements instead of dynamic ones if you suspect you’re weak in those positions. For example, do a bear crawl hold instead of actual bear crawls, plain ole pushups instead of clapping pushups, and so on. If you still experience wrist pain, a quick- and-dirty alternative is to use dumbbells as “handles” during pushups and other movements, such as mountain climbers, that have you facing the ground on your hands.

If your shoulders are tender and you’re not able to press overhead, substitute a different pressing exercise, such as pushups instead of push presses, or straight-up substitute a variation instead. Most of us are sorely lacking in pulling power, and all the desk time leaves our shoulders rounded forward. More rowing can do wonders to move the shoulder joints into a healthier position, which may allow for overhead pressing later on. THE IMPORTANCE OF REST In addition to decreased injury, rest periods are crucial to maintaining good form and creating physiological adaption in all the right places — in other words, they’re crucial to making progress. Case in point: One of the first things to drop off with fatigue is range of motion. Decrease range of motion and you’re missing out on a lot of the strength benefits of the workout.

If you’re still relatively new to fitness (with a training age of six months or less), it’s probably best to forgo any negative-rest workouts for now; for that reason, they have not been included in the Beginner Workout Library. Negative rest is when the rest periods are shorter than the work periods, and they are suitable for an intermediate to advanced audience. Or, if you like the looks of the workout, consider boosting the rest times to be even with or longer than the work periods (i.e., positive rest).

“People thrive on even or positive rest because mentally, psychologically, it’s easier to wrap your head around,” says Robert dos Remedios, longtime strength coach and author of and Cardio .

UNAPOLOGETICALLY POWERFUL 9 “They think, ‘I can give you 30 seconds of super hard work, as long as I’m going to get to rest at least that long afterward.’” In other words, it gives you permission not to pace yourself.

“Rest is where a lot of the magic happens,” he continues. “Your body is fighting to get back to its baseline, and all these enzymes are working.” Repeat that to yourself a few times: Regardless of your fitness level, rest is where the magic happens. Rest is a good thing, especially when you work hard enough to earn it. “Rest is where the magic happens.” –Rob- ert dos Remedios An overlooked piece of selecting rest times is that oftentimes, less rest is required in early rounds of the workout, and more rest is required later on as fatigue sets in. For any of the timed circuits in this library, you can use ascending rest, which is just what it sounds like: Start with shorter rest times, and increase them as you go. This keeps rep quality high and prohibits a dangerous level of exhaustion from setting in. THE COUNT You can track or “score” each workout either by time or by reps.

Timed: Within timed workouts, you can play with several variations.

The first is setting an interval timer or smartphone app such asRoundTimer to a set specific work and rest blocks. As discussed earlier, you can structure the work-to-rest ratios to be “positive rest,” meaning you rest for longer than you work; to “even rest,” meaning your work and rest times are equal lengths; or to “negative rest,” meaning you rest for a shorter period of time than you work. (Also, as discussed, negative rest should be used more sparingly than the other two, and should be reserved for intermediate to advanced trainees.) “Ascending rest,” in which you get more rest during subsequent rounds, is also an option during timed circuits.

In each of these scenarios, you set a given number of total rounds of the circuit before you begin. (For example, you’d decide to complete three rounds of the circuit before you started the timer.)

Another option that falls into the timed division is the “as many rounds as possible,” or AMRAP, option. (Just FYI, though, the “P” in my version of AMRAP stands for “pretty,” not “possible.” Meaning, do as many rounds as you can while still maintaining good form.) During AMRAPs, you set a timer on a countdown and complete the circuit as many times as you can within that timeframe.

Repetition-based: Rather than basing your completion of the circuit on time, you set a number of reps that must be completed. There is some variation in rep-based circuits, as well.

One type of rep-based circuit is when you plan to complete a certain number of rounds of a certain number of reps. The example workout on page TK is an example of this type of rep-based circuit. However fast you finish, that’s when you’re done.

Ladders fall under the rep-based circuit division, as well.

UNAPOLOGETICALLY POWERFUL 10 THE METRICS OF PROGRESS “What gets measured gets improved,” says leadership expert Robin Sharma. This concept has been so widely embraced that it’s attributed to a whole slew of people, and it applies to exercise, as well, of course.

These are the three measurable variables that will allow you to determine whether or not your fitness is improving:

Intensity: This is the how many pounds you’re lifting, or how much resistance you’re using. In the context of exercise, for the sake of precision, it is not the amount of effort expended. It’s just cold, hard weight on the bar and in your hands.

Volume: Whether you’re talking about one set, or your entire workout, volume is the number of repetitions you complete multiplied by the resistance used (intensity) for the movement(s).

Generally, you would track and observe your total volume when looking for trends in your overall progress and stress load. If you wanted to discern progress in a specific movement, a barbell back squat for example, you would then calculate volume by multiplying resistance used by total squat repetitions completed in a workout.

Density: This is the time it takes to complete a bout of work — essentially, how quickly you get the job done, whether “the job” refers to a set or your entire workout. (You can calculate it by dividing volume by time.) MAKING (CONSISTENT) PROGRESS Knowing what the three variables are that factor into your progress is the first step. Knowing how to identify if you’re making progress is the next.

Like anything new, you can expect marked, linear improvements over the first few weeks. Along with the body adapting, you will see improvement in numbers simply from developing efficiencies in the movements, along with faster transitions from exercise to exercise. Your body is unique and will respond differently than someone else’s— which means that there isn’t just one way to make progress. After the initial learning curve, it becomes paramount to start honing in on one of the three variables at a time (intensity, volume and density) rather than trying to move the needle on all three simultaneously.

Remember, the main focus of this program is to promote your Unapologetically Powerful goals, not interfere with it. So while you will notice a difference in your conditioning, it may not be as exponential as you expect. Especially in the intensity variable, the focus should be on moving faster, not more weight. Save that for the Unapologetically Powerful workouts. REPEATING REPETITION

A key to improvement in any program and activity (be it strength, conditioning, or learning the guitar) is the balance between repetition and burnout. For both workout calendars, I’ve included enough repetition of movements to create improvement, but also plenty of movement variety. The variety is important since you’ll be squatting, pressing, and deadlifting with a straight bar a whole bunch over the course of the next 12 weeks.

UNAPOLOGETICALLY POWERFUL 11 TIME TO GET WORK

By reading this manual, you’ve given yourself the tools and know-how to take your conditioning to the next level by lifting weights faster.

And this is where the fun begins.

From here, it’s time to grab the appropriate Workout Library and then cruise over to the Exercise Glossary to review any unfamiliar movements and learn some new skills.

And with that, I bid you goodbye, although at this point, it’s more like “see ya later.” Thanks to the internet, we can take the next step together. I’d love to hear how you feel after completing any of these Lift Weights Faster workouts. Hit me up on my Facebook page or on my personal or official Lift Weights Faster Twitter accounts. And, of course, don’t hesitate to hit me up with any questions about the movements and workouts. Just as I’m looking to progressively putting pounds on my deadlift, with your feedback, I’m always looking for ways more ways to Lift Weights Faster.

I truly hope this resource is as much fun for you to use as it was for me to create.

Now let’s get to work.

UNAPOLOGETICALLY POWERFUL 12 ABOUT JEN SINKLER

A professional writer and personal trainer, Jen Sinkler spent a decade as a fitness magazine editor, covering the best training methodologies the field has to offer atExperience Life magazine.

Off on her own since 2013, she continues to write for a number of national magazines, including Women’s Health and Men’s Health, and talks all things strength and fitness on her website, Unapologetically Strong. She was named one of Shape magazine’s “Top 30 Motivators of 2013,” one of The Huffington Post’s “20 of the Best Fitness Experts Worth Following on Twitter,” and one of Greatist’s “100 Most Influential People in Health and Fitness” several years running.

Sinkler is a certified RKC-2 kettlebell instructor, as well as being certified through Kettlebell Athletics, and is an coach through USA Weightlifting. She also holds coaching certifications through Onnit Academy, Ground Force Method, Progressive , TACFIT, and DVRT (Ultimate Sandbag). She works with personal training clients to expand their capabilities at The Movement Minneapolis, a fitness facility that uses biofeedback-based training techniques to help clients become stronger and more confident. She played rugby for 13 years, 10 of them on the U.S. national 7s and 15s teams.

In her spare time, she takes a hand drumming class, cooks a mean breakfast, and reads every book she can get her hands on — 10 minutes at a time, before she falls asleep at night. She lives in Minneapolis with her husband, David Dellanave, and their two dogs, Franklin and Zoey.

UNAPOLOGETICALLY POWERFUL 13 BEFORE YOU START…

You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed only for healthy individuals 18 years and older.

The information in this ebook is not meant to supplement or replace proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well maintained, and do not take risks beyond your level of experience, aptitude, training, and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. This publication is intended for informational use only. Sinkler Publishing, LLC, will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the use of this information.

All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without expressed written permission from Jen Sinkler. Unique tracking codes are embedded, designed to detect illegal distribution of this ebook and the download links. Do not risk breaking international copyright infringement laws. Fines start at $150,000 and include a possible prison sentence upon conviction.

UNAPOLOGETICALLY POWERFUL 14