The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss
gallons of shitty coffee. It was going to be a good day.
The Warm-Up
First things came rst: warm-ups. I used basic soccer cleats without spikes, and Joe underscored
the importance of mimicking the habits of good sprinting in the warm-ups themselves:6 using
arm action, etc.
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:
annaabi.ee 
