The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss
GENERAL MOVEMENT PREP
20 yds. of skipping × 2
Reverse lunge × 6 reps one side, then 6 reps on the other side
Backward cycling7 (for quadriceps and hip flexors) 20 yds. × 2
Side shuffle in half-squat8 20 yds. × 2
Notice that I bend the supporting knee first, bringing the knee over the toes before I extend the opposite leg backward.
GROUND-BASED DYNAMIC STRETCHING AND MUSCLE ACTIVATION 9
10 × roll-overs into V-sits
10 × fire hydrants (to each side)
10 × mountain climbers10
FREQUENCY DRILLING TO PREP THE NERVOUS SYSTEM
Perform as many repetitions as possible of each exercise in the time allotted:
Pogo jumps × 20 secs.
Half-squat deep "wide-outs" × 2 sets of 5 secs. (10-sec. rest between)11
Joe kept the warm-up short and gave me time to recover. One of the oldest tricks in the
training world, he explained, is to fatigue an athlete prior to their "before" testing with an
extensive warm-up, then retest them later with a minimal warm-up
annaabi.ee 
