UCC CM RUC OMS TIN CNA CCU CIC In aS eR Oa No one should know you're here. POU LOU Ke CSC MUR LOROUOCR C URLS EOL ec a OR Le TOMAR URE COR aN ANRC R CCR TR IR RA eR CSCI ARR C SCRA LC CECT RCO RRC SCOUTS ALERT a EURO RAMS TLC SO RCC NATE CCR UCReC Cem DOMINIK ae eS ACh Dt You stand for a moment in silence. It’s been years and you made it clear that you've served your time. You needed peace. Yet you also need closure. You know you still REAR Os UUs UU R LEN Cem UE Roe ce TS UMA He apologizes for tracking you down. They've spent considerable expense turning over leads and exhausting their resources just to contact you. You see the sweat on his brow as his voice quivers. You know they're desperate. 10 years ago, you dealt a decisive blow to a major world crime syndicate. Their leader had terrorized communities, bought governments, and sown disaster wherever LCM URI ROTC ROU CCRT CMU leader was presumed dead, by his hands or through a mutinous revolt, in the cata- strophic collapse. Regardless, the world had been safe from his slimy claws for ECMO B A IF K m ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED,4 ; | UAC ROR RUCR COC USCC M CURT ROMO aM sent their best soldiers to confirm the reports. Soldiers that you yourself trained. aac UG CUCL SUR RRC ACT CORRS CN starting to reform. The agency needs to stop the organization from returning to its full power. They need you. SOC RCRCTCE LEON TOO CM COA CROC LR RUC Ce (cr TCR IR RCs ROU RR URC ULO RCAC TUPAC UR ORT LALIT Earth again. It is your duty to finish what you started so many moons ago. You take MTEC UR ALT MORE Se TORINO es TCR ea CC B i} IF K i ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,ee 1. | Ta a at) i. | a eC | ea AH B A IF K oT ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,BEHIND THE HERO SOR ESRC DMO LT PMCS UIA oa RT CLT journey is made in silence, yet the voices in your head couldn’t be louder. You spent 10 SRR Ce CR OR UC 5 slowlyregained his power. He's amassing his ae y forces to catapult him back into the seat of ra: S CUR C RT NA < He has money, weapons, and sycophant politicians at his feet waiting for their chance to eat his morsels. There is no doubt that he is more dangerous now, espe- CCC SO Un aCe CORCORAN ARC UT ACD TO RCH SM USAR MONA CUAL URL TAURUS De NER ICRA SCARS ACCC R UCN e Laissimus Dovs _ The Latissiumus dorsi (lats) are your main PE UN Uae MY CRN UP MCCA TU CMLL CR OSA LCR Sua Ta The lats originate from four separate parts of the body. The vertebral part originates from the spinous processes (the bony protrusions on the back of the vertebrae) of the 7th to 12th thoracic vertebrae. The iliac part of the from the iliac crest (top of the pelvis). The costal portion originates from the ninth to twelfth ribs. The fourth part of the lats is the scapular portion which attaches to the inferior angle of the scapula. i] i} IF K Yr ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED,BEHIND THE HERO As a covert agent, you understand that the best plans are made to change. The envi- ronment calls for augmentations and countless permutations of choices to fulfill the OME OSMAN URC CU Re SSL but will still perform the same role of the lats. The four parts of the lat muscle combine to form one insertion point. It winds around the teres major, a muscle connecting the shoulder joint to the humerus, before insert- ing directly into the upper arm of the humerus. Just as the agency reached across the world to bring you into action, so do your lats inset across the arm to bring it into action. The lat muscle crosses the shoulder joint and inserts into the humerus. This allows your lats to help rotate the arm inwards, TRU mR Ce ALOR RCC CMLL SC LOC R RMR Ia Cy am CMI LCT Tm ORL) SCE MR ROC M CORUM Tm COSCON Rg into a safe position during stretching motions. rire ate eater mare Tata nel} a eClc | PEK Acta olr-1} LsreleNg sites ENGST ETaa Cele i] i} IF K Yr ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, Nae aesSL You're breathing a little heavier now as you walk into the make shift Headquarters OC SARUM UR MOR eI Lm CaS OT at your previous commanders. The vertebral part of your lats connect with your rib CMM a UCU RS CCR Ret MRM SO CHIE CNA The origin and insertion point of the latissimus dorsi, like your return to the field, is a double-edged sword. You will need to exercise caution lest your return to the field OCMC EIN ALCO CLIPS ROL CORINA muscular functions, but if not properly cared for they can have disastrous effects. A tight lat can interfere with proper functioning of the shoulder capsule, leading to chronic shoulder pain. Tightness in the lats can also cause tendonitis in the tendinous PSECU RMAC ROU i] i} FE K 20 ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, |BEHIND THE HERO The traps are like the intelligence agents that will provide you CS MUR ORCe Oe CMTC LC CROC CUR MO EMULE OE CLC CU CUCU ORL ANT e LCT Rs SURO RCC UREN ISSILMM LORI CoA TT are technically part of the shoulder girdle, but they are CIO R ISCO RHC MCMC URC CELIO column. Therefore, we will consider the trap as one OAL equa UC CR RCL ARTCC MUS RICA CUR URC eC RUT nd and down the back. The traps have three distinct origin and insertion points. The top of the traps is known as the superior part. It originates at the superior nuchal line CUO CURSO Ceca RECTION dlavicle. Below the superior is the middle trap. The middle trap originates at the first ECACC CR IMU ICRL ER ULNA URC TL third portion of the trap muscle is the inferior part. This originates at the fifth to twelfth thoracic vertebrae and into the boney outcropping of the shoulder blade PUIG RS TT STI The traps help stabilize the neck and provide a shrugging motion. The contraction of different parts of the traps lead to different movements due to the direction of the PR eMC CORO RUCRC SNCR CCUM em CCS traction of the upper traps helps elevate the scapula. The lower portion of the trap RCI RSE COIC CALE CSCS cse Ee Cr mL middle part is relatively parallel with the ground and assists in retraction of the ACM CT B A IF K m ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED,COU ” RETRACTING SUT DS i) J C K my ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,CU es UOC SCRUM CMUT MUN Ca TES URE CUCM Rs mT SAC PCC URSIN AOR COCs CC ALU OU Ce CRS ORO RUT se SLT) UOC RU PR MOR UERUPILO R UTTAR YS their smaller size, they are integral to your feam and your successfulreturn to the field. OORT RUA TC UR STS aU SACRE thoracic vertebrae to the boarder of the SOMMER MTR TA UCU MARCO R UCC ERLE attaches to the boarder of the scapula, above the insertion point of the rhomboid a SOU CROCS UAL SOC RIMS COR SN MERCURE DOCS ICRS LCR IU AL Uru 1a DAUR CCUG CALC CC MCMC CO brings the scapula closer to the mid line of the body. It can also rotate the scapula and bring the shoulders down. ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,SL POU COCO UCR CTC MOM MSeO IR LTy SAL ETUC SSO SUCROSE ICCC a uCuL a muscles can only contract and relax, shorten and extend. Therefore, their contraction brings the scapula closer to the mid line of the body. It can also rotate the scapula and bring the shoulders down. SOR CCC UNUM C ROO ICRC CM LCT E TR ROR CCRC TMC AIRC Ia EC LMNs OC UCN AS OSCR OC RON Oe OSCR RCO CO dysfunction. Overactive pectoral muscles and weaker rhomboids can lead to pro- ORM CIC Rae oe TMU CM CCRT extension relies on scapular rotation. Ineffective or inactive rhomboids will limit RT CCL CITI CRU Cm CUM CULL OL Cl) your head down when under fire, but fo retain good posture when you're rewarded aa TN an B i} FE K i ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,BEHIND THE HERO The agency's headquarters’ is made up of thousands of agents, analysts, military personnel, contractors, janitors, etc. They are all necessary to support your personal war on the criminal element that seeks to strangle the CUR Re Cas Oe CO NTC Rm Cie COOLS NAL SULCUS your upper and lower limb movements. We do not seek to diminish the work of those not on the front TESS RUM M CITC We need fo focus on the hypertrophic muscles that PTS C Cm COR LOM Oa LS PO Rue LC CRU CLS parallel to your spine: the erector spinae. The erector spinae are the group of three muscles that travel up the spinal column. They are the spinalis, the longimissus, and the illiocostalis muscle. All three originate at the back of the sacrum, a bone that helps make up your pelvic girdle, in a thick, broad tendon. The spinalis muscles are the closest to the spine and insert into the OC MRS CMMI CASEMAIL R erector spinae. It inserts into the connection of the transverse (bony outcroppings on the side of the vertebrae) and costal (notch where the ribs attach) elements of the cervical, thoracic, and lumbar vertebrae. The illiocostalis muscle inserts into the curves of the ribs and the transverse processes of the cervical vertebrae. Tight iliocos- talis muscles can bring the hip up or force the rib cage down towards the hip. B A IF K m ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED,BEHIND THE HERO aa These muscles help extend or straighten the back and provide side to side motion. These muscles are very visible on the lower back and are used in powerful move- TUR MUNA RUC OURO RC CMa ca Uy CTU RUAN SS B i} FE K i ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,a Bt ty TA CUR RAUL ROR RLM UCC UCR OC RCSL ACN OU AAUEU ELSA SCCM Cece ym CTE adversary. You are going to need to master movements that no one has seen before. Dedicate yourself. The greatest fight of your life lies ahead. a i” B A IF K i ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,Rt: ” SINGLE ARM ECCENTRIC OVERLOAD LAT PULLDOWN | ee 1. Sit down on a lat pull down machine. Set the weight to a weight 10-15% more than SORCU MA Le OLe 2. Grip the machine with both arms as if you were performing a traditional lat pull COMM SUR COSCO TSC 3. Keeping your chest up, pull down the handles until your hands are beneath your ce 4. Release the machine with your left hand while keeping tension on the right arm. 5. Resist with your right arm as you slowly return the weight to the starting position. You should attempt to perform this eccentric part of the movement for 3-5 seconds. 6. Once returned to the starting position, grip the machine with both hands and repeat the above steps for the desired amount of sets and reps. PACA CURE CUCL UR CUR Oe CURL SECS RC RS RCT Oe 1. Going foo light: Your muscles can handle more weight during the eccentric part of the lift than the concentric part. The goal here is to choose a weight that you could CO AAU USOC CRIT ROR TUE OURO one arm. Instead, your goal is fo slow the weight’s return to the starting position. Choose a heavy enough weight to ensure you can take down the crime overlord once Re B A IF K m ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,OLD HERO NEW TRICKS a2 he COAL a ae 1. Grab a barbell and place it on the floor. Add the desired amount of weight to each Stn PETS OR LOR LUC UR Cn RUE O 3. Step on the center of the resistance band with your legs shoulder width apart. 4. Grab the bar slightly wider than shoulder width. Bend your knees slightly and bend at your waist until your torso is angled about 30 degrees from the floor. Let your arms hang perpendicular to the floor. This will be your starting position. 5. Exhale and bring the bar up to your torso in a controlled manner. CU CN CMa Tan RC ROR CRC IIR CM OPCS 7. Return to the starting position and repeat for the desired amount of reps. 1. Choosing the wrong resistance band: The most difficult portion of the bent over barbell row is the top of the lift (where your mechanical advantage is the lowest). PI CNOC EC LU RO UCC CRS CMC MOR UCR A UEC N advantageous part of the row. If you choose a resistance band that is too light i] i} IF K Yr ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, iE}TU USUI U UL ea) eV COS 1. Find power rack and grab a sturdy resistance band. 2. Place the resistance bars through the ends of the resistance band and position SURG A 3. Grab the resistance band slightly wider than shoulder width apart. 4. Position yourself under the band as if you were doing an inverted row. The back of SSS RCM CTL RCC RIOT GCE CMA RDO RSC be straightened gripping the resistance band. This will be your starting position. 5. Keeping your body stable, slowly retract your shoulder blades and flex your Ce ULL RRO SARIN Le 6. Pause at the top of the motion for 1-2 seconds before returning to the starting OST 7. Repeat for the desired amount of sets and reps. ORO OAC R MIC e RE OTs CUA RUA RU Ca CO TNL CNA miss the finer details and overall goal of your work. You will need to stabilize yourself and move slowly to reap the full benefits of the workout. i] i} IF K Yr ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, etRt " ARCHER PULL UP-VERTICAL PULL . COC NR ORE OR ROC ROR CMC UR GR Le CLL SOR RCT CLIT OR STU m SSCL 2. Flex your left arm while keeping your right arm straight. RR ROR CRE Ce CMC ATMS pletely straight at this point. Hold this position for 1-2 seconds. 4. Lower yourself in a controlled manner to the starting position. 5. Switch arms and repeat for the desired amounts of sets and reps. 1. Overshooting their progress. You've been out of the game for a while. You are and always will be the best, but even one missed training session can negatively impact your abilities. This movement is a very advanced progression towards a one arm pull up. The straightened arm stabilizes but provides little upward pull. That makes it a OUR CUAL RUE CRU eC CC) you're ready. Make sure you can perform at least 10 consecutive perfect form pull CRU RECO LL i] i} IF K Yr ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, LjSCS RO CMEC UOC ICUS Im MCU mL ACR SIUC CR URL Lm SRC CIS MRO C UCOR CR DIU MEU ROLCC IE ROGUE CUR UCR eC CROC SUC R UREN CLC TCU CROC RUN CIRCCLR LCS A e They cannot be more wrong. ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED, 16| FO CaCO Cue CONRAN TI exercise. A horizontal pull is any exercise wherein you pull a weight towards your torso from straight in front of you. These would include your inverted chaos rows and your bent over barbell row with resistance bands. A vertical pull is any exercise PSUR CR OURO ROR LRU ROC ALU exercises would include your single arm eccentric overload lat pulldown machine and Cua Ls The average lifter over works their pressing muscles and underworks their pulling muscles. This leads to scapular protraction, back and shoulder pain, and overall inef- OU SMORUM CCUM RUS UCM Cm ORCI M CCU RUT exercises in a 1:1 ratio with their counterpart. Below is a chart to ensure your back POLO R UT NATIT mens LyXeaotaans eae Oe UT neice ete) to OC Lemay CoeCies: cu Standing Overhead Shoulder Single Arm Eccentric Overload Press, Seated Overhead Teen ane ead Sea acca) rela e Led i] i} IF K Yr ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LC/KAI GREENE. ALL RIGHTS RESERVED, 1]| ihe Se CRC ACR R RS CU TNA Cg PERU CRO RTE TC COR CE OR Mico eT vertical pull workouts to the ones described here. If you can master these moves, no external force can stop you. BACK. ‘COPYRIGHT © 2018 DYNAMIC MUSCLE, LLC/KAI GREENE, ALL RIGHTS RESERVED,