PRIME COMPASS
PRIME COMPASS 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
ZONE 1
WALL TEST
ZONE 3
ZONE 2
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
self-determine 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 to view a second time if needed.
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PRIME COMPASS
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 of 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 particular 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 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
Wall Test 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.
Windmill Test Key Points: Arms straight up in
line with or slightly behind ear. Create straight vertical line with both arms, fingertips must touch floor.
Must be performed on both sides.
Squat Test 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 & 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 individulalized PRE-PRIMER SESSION.
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PRE-PRIMER SESSION
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 warmup 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 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 Test PASSED:
Zone Test FAILED:
ZONE
IF PASSED
1 Pre-Prime Movement for that Zone
1-3 Pre-Prime Movements for that Zone
IF FAILED
# OF MOVEMENTS
# OF MOVEMENTS
1
1
1
1-3
1-3
1-3
1
2
3
SPECIAL GUIDELINES
• Perform PRE-PRIMER Movements for all 3 Zones. You will perform a minimum of one and
a maximum of three 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 feel
fatigued after completing your Pre-Primer Session.
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.
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PRE-PRIMER SESSION
THE PRE-PRIMER MOVEMENTS
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 movments in search of what is most effective for you.
ZONE 1
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Wall Circles
Prone Cobra
Swimmers
Superman Into Retraction
MAPS Red Row
MAPS Shoulder Dog
Shoulder Dislocates
Shoulder Dislocates With Row
Handcuffs
Handcuffs to Rotation
Outward Tension Shoulder Press
Inward Tension Shoulder Press
Halos
Wall Presses (See Zone 1 Test
Video)
Threading The Needle
ZONE 2
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Lizard With Rotation
Shoulder Armbars With Extension
Prone Scorpions
Supine Scorpions
Threading The Needle
Supine Knees Bent Windshield
Wipers
Squatted Windmills
Windmills
Half Moon
Half Moon Lunges
Cat Cow
Lying Pelvic Tilts
Up Dogs
Quadruped
Active Thoracic Mobilization
TFL Bow
QL Stretch
ZONE 3
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Froggers
Leg Swings
Rolling Lizard
Single Leg Bridge
Cross Leg Squat
90-90s
90-90 Progression
Active Pigeon
Mountain Climbers
Waiter Bow
Butt Kicks
Heel Walks
Dog Pee Ball Stretch
Kneeling Runner With Rotation
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 with Extension
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 with Rotation
ACTION STEP 6: CHOOSE MOVEMENTS & COMPLETE SESSION
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 workout 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
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IGNITION EXERCISES
IGNITION EXERCISE 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 highly advise that:
• You are in good physical shape and
• 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.
THE IGNITION EXERCISES
There are four IGNITION EXERCISES:
•
•
•
•
JUMP SQUATS to be performed before squatting and hinging movements
SPEED PRESS to be performed before horizontal press movements
SPEED ROWS to be performed before pulling movements
SPEED OVERHEAD PRESS to be performed before overhead press movements
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 lifts.
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.
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POST-PRIMER SESSIONS
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 movments in search of what is most effective for you.
P0ST-PRIMER movements fall into three categories:
1. TENSION POSES- Chosen for their ability to channel ideal CNS patterning
2. FOAM ROLLING- To improve & encourage favorable muscle adaptations which will prevent
excessively tight and fatigued muscles
3. STATIC STRETCHES- To strategically target areas of the body to dampen CNS signalling in
order to improve range of motion
TENSION POSES
FOAM ROLLING
STATIC STRETCHES
Downward Facing Dog
ZONE 1
ZONE 1
Upward Facing Dog
Scapular
Deep Lat Stretch
Handcuff Pancakes with Rotation
Mid Back
Side Kick Tension Pose
Side Lunge Windmill
Vertical
Light Dumbbell Fly
Wrestler’s Bridge
Horizontal
Dumbbell Hangs
Tension Gekko
ZONE 2
1 Arm Weighted Tricep Stretch
Piriformis
Anchored Bicep Stretch
Hip Flexor
Arm to Side Pronated Bicep
Stretch
Quadruped Wrist Rotation
Side Kick Tension Pose
Internal Hip Rotation
Golfer’s Stretch with Internal
Rotation
Adductor
Mid Back
Vertical
Horizontal
ZONE 3
IT
Piriformis
Adductors
Hamstrings
Quads
Calves
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ZONE 2
Ball Crucifixion
Supine Twist Stretch
Wide Stance Hamstring Stretch
Static Pigeon
ZONE 3
Deep Quad Stretch
One Leg Hurdlers Stretch
Kneeling Elevated Runner’s
Stretch
Kneeling Hip & Ham
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POST-PRIMER SESSIONS
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.
Everyone PASS or FAIL:
Zone Test PASSED: Zone Test FAILED:
1-3 Tension Poses TOTAL (Not Zone Specific)
Foam Rolling/Static Stretching are Optional for that Zone
1-3 Foam Rolling and/or Static Stretching for that Zone
ZONE ZONE TEST PASS or FAIL ZONE
TENSION
TEST
TEST
POSES
1
2
3
1-3
TOTAL
ZONE TEST FAIL
FOAM ROLLING and/or STATIC STRETCHING
1
2
3
*
1-3
1-3
1-3
SPECIAL GUIDELINES
•
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•
•
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 9: CHOOSE MOVEMENTS & COMPLETE SESSION
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: 5-10 MINUTES
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FORTIFICATION SESSIONS
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.
THE 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
WALL TEST FAIL
Seated Band or Cable Row
(Focus on retraction & depression)
Supinated Pulldowns
Face Pull
ZONE 2
WINDMILL TEST FAIL
ZONE 3
SQUAT FAIL
MAPS Chop Matrix
Floor Bridges
Overhead Squat with Dowel
Box Squat
Old Timey Press
Single-Leg Deadlift
SPECIFICATIONS
Scaption
1-3 Sets/Exercise
Behind the Neck Shoulder Press
8-12 Reps/Set
Z Press
30-60 Sec Rest Between Sets
Goblet Squat
Good Mornings
ACTION STEP 10: COMPLETE THE 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.
EXAMPLE: 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
ESTIMATED TIME TO COMPLETE: 15-30 MINUTES
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