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The Peak Performance $1 Workout Package
Introducing: The brand new Peak Performance $1 Workout Package.
The World's most Comprehensive Library of Online Workout Routines, Training Programs and Advice
101 Workouts – $1 a Piece.
No contracts.
No memberships.
No software to download.
No rude personal trainers.
No pricey gyms.
No waiting around for delivery.
You'll increase speed, power, strength, stay injury free and feel great at a cost of just $1 per workout.
What are you waiting for?
Click here for instant access to 101 Workouts for $1 a piece.
Dear Athlete,
When it comes to ideas, information and resources to inspire you to smash your personal best, to propel your speed, power and strength…
When it comes to staying injury free, and in having access to the world’s most exclusive and expert information on sports science made practical…
We pride ourselves on making Peak Performance the place to go.
But – we feel we’ve dropped the ball in one area.
Because when it comes to finding new and effective workout routines (without breaking the bank) we’ve recently got to thinking that we may not have the right material, in one place, at the right price, to deliver what you need.
Don’t get us wrong – we have the most professional and exciting workout routines in the world. It’s just that they’re dotted within the pages of our best-selling newsletters and books. Services and products that contain a whole lot more than the practical workouts many of you want more than anything…
What we didn’t have was one place where our Sports Performance Bulletin subscribers could access the best of our practical routines - - and cheaply so that the information could be put to use by as many of the world’s most dedicated athletes as possible.
That all changes today – as we launch the Peak Performance $1 Workout Package.
We’ve gone through our vast vault of information – collected together at a cost of $millions and by the world’s leading experts in the realm of sporting excellence and pulled out the ultimate 101 workouts every athlete needs.
And we’re selling them in one package – just $1 a workout. Competitors are selling workouts at the $9 a piece range – and more. We want you to be able to access our information regardless of your finances so are offering them for just a dollar.
Click here to get your workouts now or read on to find out more.
The $1 Workout Package enables you to workout on your schedule, within the comfort of your own home or local area.
Our range of workouts runs the gamut. Acceleration Workouts, Sport specific Circuit Training routines, an incredibly well received Core Stability Training Programme, a Speed-specific warm-up routine, Sprinting Workouts: how to improve your maximum speed, training programs strengthening the abs and lower back, workouts for strengthening your lower body. And so much more. Click here for a full list…
EXAMPLE EXERCISE INFORMATION – AVAILABLE AS A SMALL PART OF JUST 1 OF YOUR 101 WORKOUTS.
Core Stability Exercises – Part of our Core Stability Workouts
A taste of the information you can access today
The exercises relating to Core Stability have been incredibly popular with our subscribers.
In 1 of our $1 Workouts we have put together some fantastic exercises you can take straight off the page.
Abdominal hollowing
Core stability training begins with learning to co-contract the TA and MF muscles effectively as this has been identified as key to the lumbar-support mechanism. To perform the TA and MF co-contraction, you must perform the ‘abdominal hollowing’ technique with the spine in the neutral position. Use the following guidelines:
- Start by lying on your back with knees bent.
- Your lumbar spine should be neither arched up nor flattened against the floor, but aligned normally with a small gap between the floor and your back. This is the ‘neutral’ lumbar position you should learn to achieve.
- Breathe in deeply and relax all your stomach muscles.
- Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button is going back towards the floor. Pilates teachers describe this as ‘zipping up’, as if you are fastening up a tight pair of jeans.
- Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and out as you hold the tension in your lower stomach area.
- Repeat 5-10 times.
It is absolutely vital that you perform this abdominal hollowing exercise correctly otherwise you will not recruit the TA and MF effectively. Bear in mind the following points:
- Do not let the whole stomach tense up or your upper abdominals bulge outwards, as this means you have cheated by using the large rectus abdominus muscle (the six-pack) instead of TA.
- Do not brace your TA muscle too hard; just a gentle contraction is enough. Remember it is endurance not max strength you are trying to improve.
- Do not tilt your pelvis nor flatten your back, as this means you have lost the neutral position you are trying to learn to stabilise.
- Do not hold your breath, as this means you are not relaxed. You must learn to breathe normally and maintain the co-contraction of TA and MF.
- Use your fingers for biofeedback on either side of your lower abdomen to feel the tension in the TA muscle.
Once you have mastered abdominal hollowing lying on your back, practise it lying on your front, four-point kneeling, sitting and standing. In each position, get your lumbar spine into neutral before you perform the hollowing movement.
The warm-up reminder
Your muscles and nervous system work much more efficiently when warmed up. The warm-up consists of two phases: general and movement specific. The general warm-up raises your heart rate and pulse above normal and the specific phase moves into the early stages of the exercise movement patterns.
Core stability exercises
The latest low back research by Stuart McGill, PhD lists three main exercises for developing an injury resistant lower back: curl up, side bridges and leg and arm extensions.
1. Curl-up
The muscle activated in these exercises is the rectus abdominis.
Beginner’s exercise
- Lay supine on the floor (facing the ceiling).
- Place your hands under the small of your back – do not flatten your back to the floor, as this increases unnecessary stress on lower back. This position helps to keep the lumbar spine from actually flattening against the floor’s surface.
- Bend one leg to about 90 degrees at the knee and leave the second leg in a relaxed position on the floor.
- Keep the head and neck rigid and do not curl them up as you move upward. Focus on the ceiling.
- Raise the head and shoulders a short distance off the floor, hold for seven to eight seconds and lower back down.
- Focus on the thoracic spine without cervical or lumbar flexion occurring during the movement.
Intermediate exercises
- Lay supine on the floor (facing the ceiling).
- Place your hands under the small of your back – do not flatten your back to the floor, as this increases unnecessary stress on lower back.
- Bend both legs to about 90 degrees at the knee.
- Keep the head and neck rigid and do not curl them up as you move upward. Focus on the ceiling.
- Raise your elbows off the floor an inch or so.
- Raise the head and shoulders a short distance off the floor, hold for seven to eight seconds and lower back down.
Advanced exercise
- Lay supine on the floor (facing the ceiling).
- Place your hands under the small of your back – do not flatten your back to the floor, as this increases unnecessary stress on lower back.
- Bend both legs to about 90 degrees at the knee.
- Keep your head and neck straight throughout the move.
- Place your fingers lightly on your forehead.
- Raise your head and shoulders up – as in the original curl-up exercise.
- Hold for seven to eight seconds and return to the beginning position.
Or click here to access all 101 for just $101 dollars, now!
2. Side bridges
The muscles activated in these exercises are the quadratus lumborum, transverse abdominis and the abdominal obliques.
Beginner’s exercise
- Begin on your right side supported by your elbow and hip.
- You should be in an inclined position on the floor.
- The body is in a straight line from floor to shoulders.
- Straighten out the body as you lift the hips off the floor.
- Hold for seven to eight seconds and return to the beginning position.
- Repeat on the left side.
Intermediate exercise
- Lay on the floor on your right side.
- Lift both legs off the ground.
- Hold for seven to eight seconds and return to the beginning position.
- Repeat, lying on your left side.
Advanced exercise
- Lay on the floor on your right side
- Support yourself on your right hand (arm extended) and hip.
- Lift your hips off the ground.
- The body is in a straight line from floor to shoulders.
- Hold for seven to eight seconds and return to the beginning position.
- Repeat, lying on your left side.
3. Leg and arm extensions
The muscles activated in these exercises are the back extensors including the longissimus, the iliocostalis and the multifidii.
Beginner’s exercise
- Begin on the floor on your hands and knees.
- Raise left arm straight to the front while maintaining a position that is parallel to the floor.
- Hold for seven to eight seconds and return to the beginning position.
- Raise right arm straight to the front while maintaining a position that is parallel to the floor.
- Hold for seven to eight seconds and return to the beginning position.
- Raise right leg out straight to the rear while maintaining a position that is parallel to the floor.
- Hold for seven to eight seconds and return to the beginning position.
- Raise left leg out straight to the rear while maintaining a position that is parallel to the floor.
- Hold for seven to eight seconds and return to the beginning position.
- Keep the hips and shoulders square to the floor at all times.
Intermediate exercise
- Begin on the floor on your hands and knees.
- Raise right leg out straight to the rear while maintaining a position that is parallel to the floor.
- Raise left arm straight to the front while maintaining a position that is parallel to the floor.
- Hold steady with the arm, leg and hips parallel to the floor at all times.
- Hold for seven to eight seconds and return to the beginning position.
- Raise left leg out straight to the rear while maintaining a position that is parallel to the floor.
- Raise right arm straight to the front while maintaining a position that is parallel to the floor.
- Hold steady with the arm, leg and hips parallel to the floor at all times.
- Hold for seven to eight seconds and return to the beginning position.
- Keep the hips and shoulders square to the floor at all times.
Advanced exercise
- Begin on the floor on your hands and knees.
- Raise right leg out straight to the rear while maintaining a position that is parallel to the floor.
- Raise left arm straight to the front while maintaining a position that is parallel to the floor.
- Hold for seven to eight seconds and return to the beginning position.
- Do not rest at the bottom, simply sweep the floor with your hand and knee back into the extended position.
- Repeat five times.
- Return to the beginning position.
- Raise left leg out straight to the rear while maintaining a position that is parallel to the floor.
- Raise right arm straight to the front while maintaining a position that is parallel to the floor.
- Hold for seven to eight seconds and return to the beginning position.
- Do not rest at the bottom, simply sweep the floor with your hand and knee back into the extended position.
- Repeat five times.
- Return to the beginning position.
Strength and endurance development
The lower back extensors need to be well developed, first by increasing endurance and then through strengthening exercises. Endurance is increased by holding the pose for seven to eight seconds and then adding more repetitions.
Potential benefits
Performing these three core stability exercises on a daily basis may help prevent low back pain and possibly stave off injury in the process.
This is one workout you can put to immediate use – and it’s on us – free.
Use 101 fun workouts to boost fitness, speed and endurance, and correct weaknesses
If you have ever wondered how some athletes, having competed for years, suddenly improve their performance to world class standards, the Peak Performance $1 Workout Package can give you the answers.
In these workouts you’ll find the latest training procedures used by the world’s top athletes and sports people to boost performance to international levels.
Most sports magazines, websites and journals include lengthy articles on individuals' results, but Peak Performance $1 workouts actually give you the background behind these results…
… HOW IT IS DONE AND HOW YOU CAN DO IT TOO.
Easy to carry out training schemes - immediately boost your overall performance.
Simple English, outlining the path to success.
The full list of Workouts
Here’s a brief description of each of the workouts you can access for $1 a piece today.
1 - Acceleration Workout - Six exercises designed to improve acceleration
2 - Circuit Training: Exercises, with tables, suggesting circuits for specific sports
3 - Contrast and complex training - Workouts that combine paired exercises – one plyometric and one weights
4 - Core Stability Training Programme - A review of the theory and research that underlies core stability training and exercises
5 - Training workouts for the exercise bike - To avoid training in bad weather use an exercise bike
6 - Fortifying your upper body - Three exercises to improve upper body strength
7 - High-intensity rowing programme - Created by 3 times Olympic rowing coach Terry O’Neill. It covers an eight-month period and is subdivided into three eight-week training blocks. Each block has a specific training aim.
8 - Injury prevention – the running mechanics behind achieving an injury free season
9 - Plyometric training – the plyometric needs of a football player and drills
10 - Reaction Development Workouts
11 - Recovering From Running Injuries
12 - Speed-specific warm-up with multi-directional movement and skill elements
13 - Sprinting Workouts: how to improve your maximum speed - The workouts emphasise the development of flat out speed, rather than speed endurance
14 - Strength Training Programme for Rugby – workouts that a rugby player could use to increase their power over a six-week period
15 - Strengthening the abs and lower back
16 - Designing an effective speed training program - part 1
17 - Super set training what they are, how they help and how to do them
18 - Tips to Improve Upper Body Throwing Power
19 - Planning Your Sprint Training Programme
20 - Football Practice - how to get match fit, quick!
To immediately download all 20 of these workouts + 81 more, click here. Or read on for more.
21 - Queen's College Step Cardio Test
22 - Cool down to avoid injury + examples
23 - How to Improve Your Sprint Speed Technique
24 - Top 8 Speed Training Myths
25 - Creating a Training Programme, the easy way!
26 - Static ankle/hip & trunk Flexibility test
27 - Golfer's elbow, elbow tendinitis and elbow pain
28 - Hamstring Injury Rehabilitation
29 - Strengthening your lower body
30 - The Kosmin Test
31 - Designing an effective speed training program - part 2
32 - The Wilf Paish Rugby Football Tests
33 - An insight into Shin Splints
34 - The Heart Rate Monitor - an athlete's best friend
35 - Treatment for Soft-Tissue Injury
36 - Ankle pain and complicated ankle injuries
37 - Body Mass Index Test
38 - Six of the best workouts to flatten your belly
39 - Triathlon swimming tips
40 - The drop ruler test – testing an athlete’s reaction time
To immediately download all 40 of these workouts + 61 more, click here. Or read on for more.
41 - An Overview of Sprinting Drills
42 - How to do a squat
43 - Multi-stage fitness test (shuttle run)
44 - High HR Strength Training (with sample program)
45 - Designing an effective speed training programme - part 3
46 - Rotational Power Training - foundation for all athletic power
47 - Aerobic water exercise and aquatic therapy
48 - 5 Reasons Hill Sprints Will Make You Faster
49 - Triathlon swimming in rough water
50 - How to… master breathing in freestyle
51 - Hamstring Injury Treatment and Stretching Exercises
52 - Injury Prevention for Tennis and other Racquet Sports
53 - Speed Development a guide to increasing your speed
54 - How to Increase your Speed and Acceleration
55 - Running Economy - the details
56 - Strength Training for Cricket
57 - The Curl-up test
58 - How to determine your body fat percentage
59 - The Sporting Spine - core strengthening
60 - Groin Pain and Groin Pull Injury
To immediately download all 60 of these workouts + 61 more, click here. Or read on for more.
61 - Beginner's Guide to Weight Training
62 - How to Increase your Speed and Flexibility
63 - Monitoring your endurance levels
64 - Beginner's Guide to HRMs
65 - Body Composition and how to use it to your advantage
66 - How to Increase Your Speed - landing softly and quietly
67 - Designing an effective speed training program - part 4
68 - Five Secrets to a bigger chest and arms - Weight Training for your upper body
69 - Why do Rugby Players scrum and maul at different body heights?
70 - Will having a 'long stroke' help triathlon swimmers
71 - Is Losing Body Fat easy?
72 - Bruce Treadmill Endurance Test
73 - Strength Training for Boxers
74 - Developing Your Speed Training Further
75 - Hexagonal Agility Test
76 - What should I eat and what should I avoid? Decisions, decisions!
77 - Mobility exercises
78 - Warming up - overview of how to warm up to avoid injury
79 - Interval training - How to increase your aerobic and anaerobic capacity
80 - Combat Training - Increasing your punching power
To immediately download all 80 of these workouts + 21 more, click here. Or read on for more.
81 - Astrand treadmill test - monitor the development of your general endurance (VO2max)
82 - Breathing techniques - How to remain relaxed and stress free
83 - Speed training warm up - how to prepare for sprinting
84 - Boxing Training and Fitness Tests
85 - Olympic Weight Lifting Workouts
86 - Exercises you can perform on your stairs! How stair climbing can be used to develop your flexibility
87 - Achilles Injury Rehabilitation
88 - Swimming Training - 5 fitness tips
89 - Leg Strength Test - How to determine how strong your leg is
90 - Recovery Guidelines - how to recover quickly after a game/training
91 - More Stair Climbing - stair climbing exercises to improve power
92 - How to improve your general fitness
93 - The Harvard step test
94 - Core stability training
95 - Abdominal Strength Training Exercises
96 - Designing an effective speed training program - part 5
97 - Rowing step test - how you can monitor the development of the athlete’s anaerobic threshold
98 - Speed and Acceleration Programme for Rugby Players
99 - Building Strength and Muscle Mass using a Rope
100 - 400m Testing: how to monitor an athlete’s speed, speed endurance and strength
And finally:
101 - Medicine Ball Exercises for runners
The Brand New Peak Performance $1 Workout Package
For just $101 you will receive all 101 of our fantastic workouts.
This package will give you every practical workout you will ever need to be the best athlete or coach you can be.
To place your order now, click the add to cart button below.
You have 30 days to review the package and test our advice.
You may never have to buy training advice again. It's a definitive library for athletes and coaches and contains thousands of dollars worth of information.
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I hope you find the workouts propel you to new levels of sporting excellence you previously thought impossible.
Sincerely,
Jonathan Pye
Publisher
Peak Performance.
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