| f | Welcome to the Monkey Bar Gymnasium's Online Membe | f | Welcome to the Monkey Bar Gymnasium's Online Membe |
| rship! We recommend that you complete the followi | | rship! We recommend that you complete the followi |
| ng steps before beginning your training. If you h | | ng steps before beginning your training. If you h |
| ave any questions about getting started, please co | | ave any questions about getting started, please co |
| ntact us! | | ntact us! |
| | | |
| | | |
| n | 1) Fitness Test
| n | **1) [Fitness Test]** (http://journal.monkeybargym |
| | | .com/test/)
|
| | | |
| Where you begin depends on your current level of f | | Where you begin depends on your current level of f |
| itness. We suggest you begin at the stability lev | | itness. We suggest you begin at the stability lev |
| el and work your way up so that you adapt your bod | | el and work your way up so that you adapt your bod |
| y to the demands of the exercises. Follow the pro | | y to the demands of the exercises. Follow the pro |
| gressions and proceed to the next level only when | | gressions and proceed to the next level only when |
| you can maintain perfect form at the current level | | you can maintain perfect form at the current level |
| . | | . |
| | | |
| 1. Stability (and alignment)- This level focuses o | | 1. Stability (and alignment)- This level focuses o |
| n improving your ability to align your body correc | | n improving your ability to align your body correc |
| tly. It is extremely important that you develop a | | tly. It is extremely important that you develop a |
| good base before moving on to the strength level | | good base before moving on to the strength level |
| of training. | | of training. |
| | | |
| 2. Strength is the second level of training. Stre | | 2. Strength is the second level of training. Stre |
| ngth level focuses on making the same stability ex | | ngth level focuses on making the same stability ex |
| ercises more challenging through greater range of | | ercises more challenging through greater range of |
| motion and added resistance. | | motion and added resistance. |
| | | |
| 3. Power is the highest level. Power level exerci | | 3. Power is the highest level. Power level exerci |
| ses are much faster and more dynamic and thus requ | | ses are much faster and more dynamic and thus requ |
| ire much higher levels of both strength and stabil | | ire much higher levels of both strength and stabil |
| ity. Have you ever heard the statement "Speed wit | | ity. Have you ever heard the statement "Speed wit |
| hout control is a dangerous thing?" Stability and | | hout control is a dangerous thing?" Stability and |
| strength are essential to your success at power l | | strength are essential to your success at power l |
| evel | | evel |
| | | |
| | | |
| n | 2) Workout Tips
| n | **2) [Workout Tips]** (http://journal.monkeybargym |
| | | .com/videos"tips/)
|
| | |
|
| | | |
| At the Monkey Bar Gymnasium, we focus on tradition | | At the Monkey Bar Gymnasium, we focus on tradition |
| al bodyweight exercises. As you progress from sta | | al bodyweight exercises. As you progress from sta |
| bility to strength, to power, you will learn how t | | bility to strength, to power, you will learn how t |
| o add resistance to these traditional movements. | | o add resistance to these traditional movements. |
| Proper alignment and good form are critical to you | | Proper alignment and good form are critical to you |
| r success and a must if you want to avoid injury. | | r success and a must if you want to avoid injury. |
| Our workout tips offer suggestions on how to prog | | Our workout tips offer suggestions on how to prog |
| ress safely. Just remember, "if you strain to gai | | ress safely. Just remember, "if you strain to gai |
| n, you will end in pain"! The Monkey Bar Gymnasiu | | n, you will end in pain"! The Monkey Bar Gymnasiu |
| m's workouts are extremely physically demanding an | | m's workouts are extremely physically demanding an |
| d must be approached with caution. If you are new | | d must be approached with caution. If you are new |
| to working out, try only doing half of each worko | | to working out, try only doing half of each worko |
| ut for the first 2-4 weeks and slowly work your wa | | ut for the first 2-4 weeks and slowly work your wa |
| y up to the full reps, sets, and weight recommenda | | y up to the full reps, sets, and weight recommenda |
| tions! | | tions! |
| | | |
| | | |
| n | 3) MBG Video Library | n | **3) MBG Video Library** |
| | | |
| The Monkey Bar Gymnasium is unlike most other gyms | | The Monkey Bar Gymnasium is unlike most other gyms |
| , because we don't use traditional equipment or fo | | , because we don't use traditional equipment or fo |
| cus on isolating large muscle groups. Our workout | | cus on isolating large muscle groups. Our workout |
| s focus 100% on functional fitness and full body m | | s focus 100% on functional fitness and full body m |
| ovements. Please visit our video library in order | | ovements. Please visit our video library in order |
| to familiarize yourself with our exercises. | | to familiarize yourself with our exercises. |
| | | |
| | | |
| t | 4) Nutrition | t | **4) Nutrition** |
| | | |
| • Working out is only a small part of being truly | | • Working out is only a small part of being truly |
| physically fit and healthy. | | physically fit and healthy. |
| • Less then 1/4 of all adults eat the recommended | | • Less then 1/4 of all adults eat the recommended |
| number of daily servings of fruits and vegetables. | | number of daily servings of fruits and vegetables. |
| | | |
| | | |
| • You can significantly improve your performance b | | • You can significantly improve your performance b |
| y eating a diet that is rich in fruits, vegetables | | y eating a diet that is rich in fruits, vegetables |
| , and whole grains. | | , and whole grains. |
