PROGRAM OVERVIEW COMPASS TEST PRE-PRIMER SESSION IGNITION EXERCISES POST-PRIMER SESSION FORTIFICATION SESSIONS 1 MAPS Prime Blueprints © 2020 Mind Pump Media, LLC All rights reserved. COMPASS TEST OVERVIEW The PRIME COMPASS divides your body into three Zones. Each Zone consists of a simple Pass/Fail test that will guide you on how to customize and use MAPS Prime for your greatest benefit The Zones Zone 1: Wall Test ZONE 1 consists of the entire upper body starting at the thoracic spine. You will be using a WALL TEST to self-determine your functionality in this zone. Zone 2: Windmill Test ZONE 2 identifies spinal and core rotational mobility and overall trunk connectivity. You will be using a WINDMILL TEST to selfdetermine your functionality in this zone. Zone 3: Squat Test ZONE 3 consists of the low back, hips and rest of your lower body. You will be using a SQUAT TEST to self-determine your functionality in this zone. ACTION STEP 1: WATCH THE ZONE TEST COACHING VIDEOS The Wall Test, Windmill Test and Squat Test are detailed and demonstrated in THREE VIDEOS that can be found in the PRIME COMPASS section of the MAPS Prime membership portal. Watch all 3 videos in their entirety. It is highly recommended that you take notes while watching and view a second time if needed. 2 MAPS Prime Blueprints © 2020 Mind Pump Media, LLC All rights reserved. COMPASS TEST ACTION STEP 2: TAKE & SELF-SCORE THE 3 TESTS Once you fully understand each test, perform each test while keeping in mind the teaching points specified in the PRIME COMPASS videos. SCORING THE TESTS Scoring the tests is simple. If you are able to successfully perform all aspects of any given test you PASS that particular test. If you are unable to successfully perform ANY aspect of a given test you FAIL that test. PASS Excellent, full range of motion with no pain. Fluid motion that can be repeated for reps without hitches FAIL Lack of full range of motion, pain or discomfort, excessive effort needed (heavy strain, shaking, lack of stability, inability to hold contact points, etc), inability to perform ANY aspect of the test. These tests, while simple, are challenging to properly perform and are very revealing. While some may be able to pass all three tests, they will be the exception rather than the rule. The reality is, most people (if not all), will fail the tests prior to going through MAPS Prime. Do not be discouraged! this is not a competition and you will see rapid improvement in your ability to complete each test as you continue applying the program. ACTION STEP 3: SCORE YOUR TEST — CHECK PASS/FAIL BELOW ZONE 1: WALL TEST PASS FAIL ZONE 2: WINDMILL TEST PASS FAIL ZONE 3: SQUAT TEST PASS FAIL KEY POINTS: Low back, shoulders and occipital point of skull must maintain contact with wall. during the movement the back of the hands and elbows must maintain contact with the wall. KEY POINTS: Arms straight up in line with or slightly behind ear. Create straight vertical line with both arms, fingertips must touch the floor. Must be performed on both sides. KEY POINTS: 90 degree minimum squat depth. Stick must maintain contact with occipital point of skull, between the shoulder blades and glutes. Hands must maintain full grip on stick, even when switching top and bottom hand. Feet must stay flat on floor. ACTION STEP 4: PROCEED TO YOUR PRE-PRIMER SESSION Now that you have determined whether you have passed or failed each test of your MAPS Prime Compass, take your results to the next page and begin programming your individualized Pre-Primer Session. 3 MAPS Prime Blueprints © 2020 Mind Pump Media, LLC All rights reserved. PRE-PRIMER SESSION OVERVIEW The Pre-Primer Session is made up of specific movements to be performed BEFORE you begin your regular workout. Each Pre-Primer Session is more than a warm-up designed to prevent injury. It is designed to prepare and prime your body for the workout you are about to perform by: • Encouraging and strengthening proper muscle recruitment patterns • Preparing joints for fuller ranges of motion • Priming the Central Nervous System (CNS) to fire powerfully and with greater muscle fiber recruitment. The result is that you will squeeze substantially MORE benefit out of each workout (regardless of the workout programming you follow) which translates into accelerated muscle and strength gains. ACTION STEP 5: DETERMINE # OF MOVEMENTS TO PERFORM You will perform a Pre-Primer Session for each of the three Zones you tested in the MAPS Prime Compass. The number and kind of movements you will perform for each Zone is based on whether you passed or failed the test for that zone. ZONE IF PASSED # OF MOVEMENTS IF FAILED # OF MOVEMENTS 1 2 3 1 1 1 1-3 1-3 1-3 ZONE TEST PASSED: • Perform Pre-Primer Movements for all 3 Zones. You will perform a minimum of 1 and a maximum of 3 movements per zone. Limit total number of Pre-Primer Movements to a combined maximum of 6 for ALL ZONES. • This is NOT a workout. The intensity should be low to moderate and you should not fell fatigued after completing your Pre-Primer Session 4 MAPS Prime Blueprints ZONE TEST PASSED: 1 Pre-Prime Movement for that zone ZONE TEST FAILED: 1-3 Pre-Prime Movements for that zone EXAMPLES: • Someone who passes all 3 Zones will perform one movement/zone for a total of 3 movements. • Someone who fails all 3 Zones will perform 1-3 movements/zone but no more than 6 movements per Pre-Primer Session. © 2020 Mind Pump Media, LLC All rights reserved. PRE-PRIMER SESSION PRE-PRIMER SESSION MOVEMENTS ZONE 1 The following are the movements listed by Zone to be used for your Pre-Primer Sessions. Ultimately you may pick the movements that work for you. We recommend you cycle through all movements in search of what is most effective for you. • • • • • • Wall Circles Prone Cobra Swimmers Superman Into Retraction MAPS Red Row MAPS Shoulder Dog ZONE 3 ZONE 2 • Shoulder Dislocates • Shoulder Dislocates with Row 5 • • • • • • • Handcuffs Handcuffs to Rotation Outward Tension Shoulder Press Inward Tension Shoulder Press Halos Wall Presses (See Zone 1 Test Video) Threading the Needle •Lizard with Rotation •Shoulder Armbars with Extension •Prone Scorpions •Supine Scorpions •Threading the Needle •Supine Knees Bent Windshield Wipers •Squatted Windmills •Windmills •Half Moon Lunges •Cat Cow •Lying Pelvic Tilts •Up Dogs •Quadruped •Active Thoracic Mobilization •TFL Bow •QL Stretch • • • • • • • • • • • • • • Froggers Leg Swings Rolling Lizard Single Leg Bridge Cross Leg Squat 90-90s 90-90 Progression MAPS Prime Blueprints Active Pigeon Mountain Climbers Waiter Bow Butt Kicks Heel Walks Dog Pee Ball Stretch Kneeling Runner With Rotation © 2020 Mind Pump Media, LLC All rights reserved. PRE-PRIMER SESSION THE PRE-PRIMER SESSIONS The following are suggested Pre-Primer Sessions based on Zone Failure. ZONE 1 FAILURE ZONE 2 FAILURE ZONE 3 FAILURE Workout 1 Workout 1 Workout 1 Shoulder Dislocates Cat Cow Froggers Threading the Needle Lizard with Rotation 90-90 MAPS Shoulder Dog Shoulder Armbars w/ Extenstions Rolling Lizard Workout 2 Workout 2 Workout 2 Handcuffs Prone Scorpion Leg Swings Handcuffs to Rotation Supine Scorpion Heel Walks Out/In Tension Shoulder Press Threading the Needle Waiter Bow Workout 3 Workout 3 Workout 3 MAPS Red Row TFL Bow Mountain Climbers Wall Circles Supine Windshield Wipers Butt Kicks Prone Cobra Quadruped Kneeling Runner w/ Rotation ACTION STEP 6: DETERMINE # OF MOVEMENTS TO PERFORM Prior to starting your regular workout, choose and perform the appropriate PRE-PRIMER MOVEMENTS. Spend 1-3 minutes on each movement and remember this is NOT a work-out so keep intensity low to moderate. Watch the demonstration videos for each movement in the PRE-PRIMER Section of of the MAPS Prime membership portal. ESTIMATED TIME TO COMPLETE: 8-15 MINUTES 6 MAPS Prime Blueprints © 2020 Mind Pump Media, LLC All rights reserved. IGNITION EXERCISES OVERVIEW While Pre-Primer Workouts are designed to prepare your body for your workout, IGNITION EXERCISES are designed to fire up your Central Nervous System and prepare your body to perform specific major lifts such as squats, deadlifts, bench press and overhead presses. Doing these exercises before these lifts can increase muscle fiber recruitment for faster strength and muscle gains. A WARNING! Because of the explosive nature of the Ignition Exercises, we advise that: •You are in good physical shape •You have passed all 3 Prime Compass Tests Doing these exercises with imperfect form or sub-optimal mobility and stability has a high risk of injury. If you have not passed the 3 Compass Tests SKIP IGNITION EXERCISES and continue focusing on the other areas of the MAPS Prime program until you are able to pass. Only then return to this section and add the Ignition Exercises to your workout. IGNITION EXERCISES JUMP SQUATS SPEED PRESS to be performed before squatting and hinging movement to be performed before horizontal press movement SPEED ROWS SPEED OVERHEAD PRESS to be performed before pulling movements to be performed before overhead press movement ACTION STEP 7: PERFORM IGNITION EXERCISES BEFORE GROSS MOTOR MOVEMENTS Watch the demonstration videos for each movement in the IGNITION Section of the MAPS Prime membership portal. Perform 1-3 explosive Ignition Exercises before your big lift. KEY POINTS: • Take your time to properly set up before performing each repetition. You are NOT trying to fatigue your muscles, just prime them. • Ramp up your explosiveness each repetition, do not max exert right out of the gate. 7 MAPS Prime Blueprints © 2020 Mind Pump Media, LLC All rights reserved. POST-PRIMER SESSION OVERVIEW POST-PRIMER SESSIONS are made up of specific movements to be performed AFTER you have completed your regular workout. These sessions are more than a cool-down; they are designed to: • Amplify the muscle building signal you just created in your workout • Solidify connectivity throughout the entire kinetic chain In other words, POST-PRIMER SESSIONS not only help you maximize the benefit of the workout you just completed, they set the stage for your NEXT workout by aiding recovery and minimizing the risk of injury when your muscles are fatigued. THE POST-PRIMER MOVEMENTS The following are the movements listed by Zone to be used for your POST-PRIMER Sessions. Ultimately you may pick the movements that work for you. We recommend you cycle through all movements in search of what is most effective for you. POST-PRIMER movements fall into three categories TENSION POSES Chosen for their ability to channel ideal CNS patterning 8 MAPS Prime Blueprints FOAM ROLLING To improve & encourage favorable muscle adaptations which will prevent excessively tight and fatigued muscles STATIC STRETCHING To strategically target areas of the body to dampen CNS signaling in order to improve range of motion © 2020 Mind Pump Media, LLC All rights reserved. POST-PRIMER SESSION POST-PRIMER MOVEMENTS TENSION POSES FOAM ROLLING • Downward Facing Dog • Upward Facing Dog • Handcuff Pancakes with Rotation • Side Lunge Windmill • Wrestlers Bridge • Tension Gekko • Quadruped Wrist Rotation • Side Kick Tension Pose • Internal Hip Rotation • Golfers Stretch with Internal Rotation ZONE 1 • Scapular • Mid Back • Vertical • Horizontal STATIC STRETCHING 9 MAPS Prime Blueprints ZONE 2 • Piriformis • Hip Flexor • Adductor • Mid Back • Vertical • Horizontal ZONE 3 •IT •Piriformis •Adductors •Hamstrings •Quads •Calves ZONE 1 ZONE 2 ZONE 3 • Deep Lat Stretch • Side Kick Tension Pose • Light Dumbbell Fly • Dumbbell Hangs • 1 Arm Weighted Tricep Stretch • Anchored Bicep Stretch • Arm to Side Pronated Bicep Stretch • Ball Crucifixion • Supine Twist Stretch • Wide Stance Hamstring Stretch • Static Pigeon • Deep Quad Stretch • One Leg Hurdlers Stretch • Kneeling Elevated Runners Stretch • Kneeling Hip & Ham © 2020 Mind Pump Media, LLC All rights reserved. POST-PRIMER SESSION ACTION STEP 8: DETERMINE # OF MOVEMENTS TO PERFORM As with Pre-Primer Session you will perform a POST-PRIMER SESSION for each of the three Zones you tested in the MAPS PRIME COMPASS. The number and kind of movements you will perform for each Zone is based on whether you passed or failed the test for that Zone. ZONE TEST PASS/FAIL ZONE Tension Poses 1 2 3 1-3 Total ZONE TEST PASS/FAIL ZONE Foam Rolling/Static Stretching 1 2 3 1-3 1-3 1-3 EVERYONE TEST PASS/FAIL: 1-3 Tension Poses TOTAL (Not Zone Specific) ZONE TEST FAILED: Foam Rolling/Static Stretching areoptional for that zone ZONE TEST FAILED: 1-3 Foam Rolling and/or Static Stretching for that zone SPECIAL GUIDELINES • Perform 1-3 Tension Poses TOTAL regardless of Pass or Fail • Foam Rolling and Static Stretches are optional for any Zone you have passed • If you have failed any Zone you will perform a minimum of one and a maximum of three Foam Rolling and/or Static Stretching Movements per that Zone. Limit total number of Foam Rolling and Static Stretching Movements to a combined maximum of FOUR for all Zones. (*Be sure to choose at least ONE Foam Rolling or Static Stretch/Zone you fail.) • This is NOT a workout. The intensity should be low to moderate and you should not feel fatigued after completing your Post-Primer Session. EXAMPLES • Someone who passes all 3 Zones will perform 1-3 Tension Poses. Foam Rolling and Static Stretches are optional. • Someone who fails all 3 Zones will perform 1-3 Tension Poses PLUS 1-3 Foam Rolling and/or Static Stretches/ Zone but no more than 4 TOTAL Foam Rolling/Static Stretching Movements per Post-Primer Session with at least ONE Foam Rolling/Static Stretching Movement/failed zone ACTION STEP 6: DETERMINE # OF MOVEMENTS TO PERFORM At the end of your regular workout, choose and perform the appropriate POST-PRIMER MOVEMENTS. Watch the demonstration videos for each movement in the POST-PRIMER Section of of the MAPS Prime membership portal. Hold Tension Poses for 10-20 seconds and perform 1-3 repetitions. Hold each Foam Rolling position and Static Stretch for at least 20 seconds. ESTIMATED TIME TO COMPLETE: 8-15 MINUTES 10 MAPS Prime Blueprints © 2020 Mind Pump Media, LLC All rights reserved. FORTIFICATION SESSION OVERVIEW FORTIFICATION SESSIONS are exercises designed to correct common muscle imbalances and improve overall mobility and connectivity. If you have failed one or more of the Prime Compass Tests, adding Fortification Sessions to your training is highly recommended even though it is optional. They are correctional in nature and are designed to help you accelerate your progress so that you can improve function and pass the Compass Tests you failed. If you have passed ALL THREE of the Prime Compass Tests there is no need to do the Fortification Sessions. FORTIFICATION SESSIONS There are three Fortification Sessions, each designed to specifically focus on and bolster one of the three Prime Compass Zones you may have failed. ZONE 1 ZONE 2 ZONE 3 Wall Test Fail Windmill Test Fail Squat Fail Seated Belt/Cable Row* MAPS Chop Matrix Floor Bridges Supinated Pulldowns Overhead Squat with Dowel Box Squat Face Pull Old Timely Press Single Leg Deadlift Scaption Goblet Squat Behind-Neck Shoulder Press Good Mornings Z Press *Focus on retraction and depression Specifications: 1-3 Sets/Exercise | 8-12 Reps/Set | 30-60 Second Rest Between Sets ACTION STEP 10: COMPLETE APPROPRIATE FORTIFICATION SESSION Once a week on your non-Foundational or “off” days add a Fortification Session for each Prime Compass Zone you have failed. Work only one Zone on any given day. EXAMPLES If you have failed Zone 1 and Zone 2, then you will add the Zone 1 and Zone 2 Fortification Sessions on a different day of the week. If you have failed Zone 1 and Zone 2, then you will add the Zone 1 and Zone 2 Fortification Sessions on a different day of the week. KEY POINTS • Form is of foremost importance. Go as light as necessary to perfect the movements listed • Once you are able to pass the Prime Compass Zone you originally failed you can discontinue the Fortification Session for that Zone • If you are following MAPS programming, use Fortification Sessions in conjunction with Trigger, Mobility & Focus Sessions or prior to AMP Sessions 11 MAPS Prime Blueprints © 2020 Mind Pump Media, LLC All rights reserved.
