Neuro-Mass

Neuro-set 3 exercises
- Grind slow exercises
o 8-12 reps
- Dynamic power drills quick exercises
o 15-60 seconds, but maximum speed for 30 seconds
- Isometrics
o 7-12 seconds, do not hold breath
- No break between exercises
Sample 4-day:
Monday:
- Lower body quad emphasis, Neuro-set, 3-5 times
- Upper body chest emphasis, Neuro-set, 3-5 times
- Abs, Neuro-set, 1 time
- Optional Neuro-burner work with battling ropes, 30-60 seconds, 3-5 times
Tuesday
- Lower body hamstring emphasis
- Upper body shoulders
- Calves
Thursday
- Lower body quad
- Upper body back
- Grips, farmers walks or w/e
Friday
- Lower body hams
- Upper body chest
- Abs
- Optional Neuro-burner

Sample 3-day program
Monday:
- Lower body quads
- Upper body chest
- Abs
- Optional Neuro-burner
Wednesday
- Lower body hams
- Upper body shoulders
- Calves
- Optional Neuro-burner
Friday
- Lower body quads
- Upper body back
- Grip
- Optional Neuro-burner

Kettlebell Neuro-sets
Quad emphasis
1. DKB front squat / KB explosive squat / DKB wall squat
2. DKB lateral step squat / KB lateral shuffles / DKB spread the floor iso
3. DKB front elevation lunge / DKB high pull to catch squat / DKB iso wall squat
4. DKB rear elevation lunge / DKB outside/inside swings / iso wall squat
5. DKB sumo squats / KB jump squat / DKB iso wall squat
6. DKB ballet squats / DKB jump squats / DKB iso wall
Hamstring emphasis
1. DKB sumo / DKB mule kick / ISO wall squat, hamstring emphasis
2. DKB suitcase dead / KB anchor sprints / ISO wall squat, hams
3. DKB sumo dead / KB walking swings / ISO wall squat, hams
4. DKB suitcase dead / KB reverse extension / ISO wall squat, hams
5. DKB sumo dead / KB anchor sprints / ISO extension
6. DKB suitcase dead / DKB mule kick / ISO wall squat, hams
Chest emphasis
1. DKB chest press / DKB rolling floor press /
Shoulders
1. DKB OHP / DKB speed see saw / ISO laterals
2. Bottoms up / high pull from squat / ISO chest pull
3. Crucifix / front raise snatch / ISO shoulder press
4. OHP / Hang cleans / iso shoulder press
5. Bottoms up / front raise snatch / iso lateral
6. Crucifix / see saw / iso lateral
Back
1. Bent over row / bear crawl / DKB iso row
2. Inverted row / KB speed row / DKB iso row
3. KB crush pull up / cross body snatch / KB iso pull-up
4. DKB row / DKB speed row / DKB iso row
5. Crush pull up / bear crawl / DKB iso row
6. Crush inverted row / cross body snatch / iso pull up

BODYWEIGHT NEURO
Legs, quads
1. Squat / explosive lunge / iso wall
2. Ballet squat / jump squat / iso lunge
3. Front elevation lunge / broad jump / iso wall
4. Rear elevation lunge / platform jump / iso wall
5. Wide squat / lateral shuffle / spread the floor iso
6. Lateral step / lateral hops / spread the floor