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Warning:

Please review the following User Agreement carefully before using the DVRT Ultimate Sandbag
Resiliency program. The author of this e-book strongly recommends that you consult with your
physician before beginning any exercise program. You should be in good physical condition and
be able to participate in the exercise.

Innovative Fitness Solutions, LLC is not a licensed medical care provider and represents that it
has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in
determining the effect of any specific exercise on a medical condition.

You should understand that when participating in any exercise or exercise program, there is the
possibility of physical injury. If you engage in this exercise or exercise program, you agree that
you do so at your own risk, are voluntarily participating in these activities, assume all risk of
injury to yourself, and agree to release and discharge Innovative Fitness Solutions, LLC from
any and all claims or causes of action, known or unknown, arising out of Innovative Fitness
Solutions, LLC negligence.

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 Movement Inspiration
When I was young I was hit by a car, fracturing my pelvis
and “cracking” my head open. Nothing that 100 stitches, a
month in the hospital, and learning to walk again couldn’t
fix. I never realized how much that had affected my body
until I came to try Pilates and yoga in my early 20’s. My
imbalances and weaknesses became so evident, and as I
became stronger I felt like I was truly walking evenly for
the first time. Later in my career and education, I had hit
another road block. At this point in my life I was used to
being strong, healthy, and confident in my abilities...and
instead I was growing weak, gaining weight, was
diagnosed with hypothyroidism and on top of that dealing
with a serious loss in my life. DVRT couldn’t have come
at a more pivotal time. Using the DVRT system gave me
back the strength and confidence I needed to develop the Resiliency program. I am still a work in
progress and continue to improve using all of these disciplines individually and now together.

I’ll be the first to admit, my first love was not lifting. My initial exposure to weight training was
by the typical muscle bound individuals that many of us probably meet upon our first gym
experiences. I couldn’t begin to tell you how much of a turn off that was to me almost
immediately.

Yes, I was one of the many women who initially thought weight lifting was about getting big and
bulky, and really had no interest in it. When I first tried Pilates I honestly didn't know much
about it, or what to expect. It wasn't as popular as it is today, and hadn't quite become
mainstream in the fitness industry back then.. When friends invited me to try Pilates I honestly
didn’t know too much about it. Of course I was familiar how popular it had become in
mainstream fitness circles, but that wasn’t the reason I chose to try it.

The idea of “core strength” was very intriguing to me and honestly, it seemed to be more about
what I wanted my fitness to represent. Where movement and grace were emphasized over brute
force. I believed strength could be more than just beating up the body, but rather making it much
better.

With this philosophy it was natural for me to also add yoga to my repertoire. Where Pilates was
largely ground based movements that I enjoyed a lot, I also knew that the standing and other
movements that yoga offered would serve as a perfect compliment. After all, our body moves
through space and learning to control it in this space gave me another layer to see how fitness
and strength could grow.

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It would make sense that my initial gym experience had possibly turned me off for good to the
world of weight training, but to be honest, I did grow to love the dimension that weight training
added. Instead of seeing it as the primary solution to my own or other’s fitness, I saw weight
training as a valuable piece to the fitness puzzle.

For several years I got great joy out of showing how Pilates and Yoga could help many of the
typical gym goers raise their fitness and strength to another level. At the same time, I encouraged
many of Pilates and Yoga friends to add weight training to their regime. Why be one dimensional
when you didn’t have to?

My focus on the idea of more “functional” based exercise eventually led me to taking Josh’s
Dynamic Variable Resistance Training Certification. The way that many of the moves in
DVRT™ were laid out seemed to match all my senses of what fitness should encompass. The
ability to move well, have grace, coordination of the body, while still developing that ability to
move significant loads and become in tune with the body.


I must admit, I was a bit taken a back at how challenging I found the DVRT course considering I
was no novice to fitness or movement. The way movement is laid out though took my body
through a journey I just have never taken. It was exhilarating to think about all the growth I still
had in my own fitness! Building upon the layers of DVRT I saw my progress grow greatly and I
thought, could I use these concepts to even expand my love of Pilates and Yoga?

Growth of an Idea

After several months of working with the DVRT drills and concepts, it became obvious to me
that DVRT could almost seamlessly be integrated into the world of Pilates and Yoga. It wasn’t
just about adding load to some of the classic movements. The leverage, the unique movement of
the Ultimate Sandbag™, the way we could make seamless transitions, and the various holding
positions we could optimize would allow us to open up a whole new door to many beneficial
drills.

In the Yoga side of this program we use the dynamic nature of the Ultimate Sandbag to stimulate
more of the body being used that just in the singular planes that many of us are familiar. Why
does this help Yoga?

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Our bodies sometimes hold onto tightness or don’t allow us to move freely because important
muscles that make our spine and joints feel strong and stable aren’t working. These smaller
“stabilizers” are easy to make lazy through our daily life of sitting in chairs and not being active.
Incorporating the Ultimate Sandbag into some of our classic Yoga drills helps turn on these
stabilizers and helps turn off the “brakes” that our body has lived on for far too long that inhibits
our movements and well being.

We will also use the Ultimate Sandbag to sometimes expose weaknesses in our poses and
movements. Pilates and Yoga aren’t so different from other forms of strength training where our
body tries to find that path of least resistance. If we are strong in one area and weak in another,
we will compromise the quality of our movement and use the wrong muscles to produce the
desired action. This is a BIG reason that injuries occur and identifying and solving these
weaknesses will make us move and be strong in more ways than you ever imagined.

From the Pilates side, we know how much we love to say that our exercises solve all the needs
for strength, especially core strength. I guarantee you will find that it will not take much load to
find how these new positions teach us that lifting some load is not a bad thing. In fact, it will help
connect ourselves even better to our body.

But I Am Really Strong!

You may believe that my enjoyment in helping the heavy lifters in finding their weaknesses
stems from a desire to embarrass them, however, nothing could be further from the truth! My
excitement in showing even the most avid lifter the benefits of Pilates and Yoga comes from the
renewed drive that many receive from going through such work.

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Let’s face it, if you are a heavy lifter, you have pushed yourself to the limits more than a few
times! Helping your body heal, finally addressing and actually making better so many of the
aches and pains you have suffered over the years does something pretty special. Besides giving
you new gains in strength, your motivation to train actually increases as well.

Imagine it, what if you didn’t hurt every time you trained? What if you didn’t have to cringe on
the inside when you went to hit another challenging workout? More importantly, what if you
could match your gym strength with anything you want to do in the real world?

C’mon, let’s have a moment of truth. There have been times that we have wanted to do things
with our family or friends, but felt our body wouldn’t let us. It stinks! Fitness is suppose to be
empowering and give us the capability of doing what is most important to us, not take away
those special moments that truly mean the most to us!

That is why this program is not designed to replace your strength training. Rather a tremendous
compliment to your fitness program. Hopefully you have already been using DVRT and been
experiencing many of the tremendous benefits it provides. We just want to take that to the next
level with our DVRT Resiliency program. In the next section I will share with you how you can
optimize this program to really see your fitness results skyrocket!

What Is DVRT Resiliency

When I saw what DVRT could do for my Pilates and Yoga students and what my ideas in using
DVRT with my favorite methods could do for the strength enthusiast, I approached Josh with a
different type of idea. I didn’t want to replace his great DVRT programs, but I felt there was
something more that could be brought forth.

My years dealing with the avid strength trainer, I have heard the famous saying, “you grow
outside of the gym, not in it.” Even if your goal has never been to get big muscles (I know it
hasn’t been mine), the saying still has great relevance. The moral of such a statement is how we
recover is just important as what we do to break down the body.

Yes! Exercise is fantastic and DVRT even better. Yet, both are significant stresses upon the body
which helps it change over time. The ultimate key whether or not these changes can occur is your
ability to recover from the stress you expose to your body.

It may sound counterintuitive, but sessions of less stressful training can help facilitate better
results. While some may think total rest is best, the reality is most of us don’t move enough in
life. So, we end up thinking in extremes, either move with huge amounts of intensity, or not at
all. DVRT Resiliency is meant to be a bridge, where you can still gain the benefits of activity
generated over time and not feel compelled to push your body to the maximal limits.

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Now, you can laugh, scoff, or think you are hardcore enough to push through hard after hard
workout. I’ve met many of the same line of thinking. Sadly, they often come back to me after
they have learned the hard lesson themselves with injury and stagnation in their training.

I am not saying don’t train hard, rather, use DVRT Resiliency as a means of using more intense
workouts on a consistent basis. The results? You will not only find that you far more energy for
your workouts, but you will actually feel stronger! Yes, I know hard to believe, but these drills
are meant to both help you recover and find the weaknesses that you have either been ignoring
and didn’t even know existed. Watching people’s disbelief after they have performed some of
these DVRT Resiliency drills says a lot about their effectiveness.

The Rules of DVRT Resiliency

One of the most important parts is to know how to use this program most effectively. The main
goal of DVRT Resiliency is to be used after hard training days. Instead of going hard every
workout for 4-6 workouts a week, DVRT Resiliency offers you a chance for a few different
plans.

My recommendation is that you perform 2-3 DVRT workouts and 1-2 DVRT Resiliency
workouts a week to start. That actually makes for 4-6 training sessions a week. If that intimidates
you don’t worry, most of these DVRT Resiliency workouts are no longer than 20 minutes in
duration. If you know DVRT workouts, you know those don’t run much longer than about 20
minutes either. That means while we are talking about 4-6 sessions a week, we aren’t talking
much more than about two hours a week of really focused training.

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Is that enough? Be honest enough to give it a real try and you let me know the answer to that
question!

Now, if you aren’t ready to give up your current training schedule fully there are some other
ways to integrate the DVRT Resiliency drills.

Warm-up

Especially the Yoga series are great dynamic warm-ups for any functional training workout. They
hit the most restricted areas of the body and really prime yourself for the challenge of a strenuous
DVRT session. It also helps make you more present and focused upon the work you are going to
perform.

Cool Down

Just as much as DVRT Resiliency gets your body ready for action, it is also helpful in calming it
down. Bringing back down your nervous system actually helps the recovery process and doesn’t
leave you in quite the destroyed state that most are use to leaving their workouts.

Now, how can that be good for warm-up? You want to be focused for your training, not a
runaway train! Sports psychologists have found that people perform at their peak when they have
just the right amount of stimulus, too much makes people more prone to making mistakes in their
performance. So, in other words, you don’t want to be a crazy animal, but an intentional activist.

Core Training

Most people are bored with the classic core exercises, even the good ones like planks and carries.
Use 1-2 of our DVRT Pilates drills for your core training. You will find that your core strength
may have been one of your biggest limitations in squatting, cleans, and overhead presses. I
encourage you to work through the different variations in the DVRT Resiliency program and
rotate every 3-4 weeks.

If you are use to leaving your core work for the end of your workouts then try this, only perform
2 rounds but perform these DVRT Resiliency exercises at the BEGINNING of your session. See
if it lights up and activates all the muscles that will help you feel stronger and ready to train with
purpose and power!

Correctives

You will notice that we intermixed some of my Yoga and Pilates with DVRT Corrective
exercises. Whether it be in full workouts or within some of the individual workouts. We did this
to serve a few different purposes. For the person already familiar with Yoga and Pilates, these
drills are helpful in them experiencing where they may have developed compensations through

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the years of practice. It is very natural for us to end up in this position because our body does
look for the easiest route to movement, not always the best route!

There will be many of you with experience in Yoga and Pilates or without that share the sad fact
that our bodies have taken a toll in life and no longer will “turn on” the right areas of our bodies.
While Yoga and Pilates are suppose to help open up movement and yes, in some respects, try to
get these areas active, the truth is that some directed corrective exercise will help out quite a bit.

I know one of the biggest questions I have received over the years was how to fit all these
different training methods together. I really hope that our DVRT Resiliency program helps
answer that very BIG question!

Common Questions & Answers

Q: I did the workouts and I feel good and know I can do more!

A: Awesome! Remember, the very foundation of DVRT Resiliency is to improve recovery and
make the body feel “good”. That doesn’t mean we are going to try to make the workouts into
super high intensity. Instead, work on your breathing, go for slightly longer holds, see if you can
improve your range of motion. These are all by far more productive means of making the
workouts better than just going harder.

Q: What size Ultimate Sandbag should I use?

A: In a perfect world I would recommend the following…

Women: Core-10 pounds Power-20 pounds

Men: Core-15 pounds Power-30 pounds

Because we want you to have lighter and a heavier option the DVRT crew is offering 20% on
another USB size with coupon code “DVRT20” so that you can experience the program at its
highest level.

If this is not an option I would recommend the following….

Women: Core-15 pounds

Men: Power-20 Pounds

A little bit will go a very long ways here!

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 DVRT Resiliency Programs

DVRT Flow
Watch The Instructions HERE
Watch the Workout HERE

Exercise Sets Repetitions Rest Intervals

Thread the Needle 3-5 5 per side As Little As Needed

Roll Like A Ball 3-5 10 As Little As Needed

100’s 3-5 100 As Little As Needed

Rotational Lunge to Lizard 3-5 4 reps-5 As Little As Needed

Pose to Pigeon Pose to seconds-5seconds-5
Downward Dog seconds

DVRT Press Up
Watch The Instructions HERE
Watch the Workout HERE

Exercise Sets Repetitions Rest Intervals

Around the World to Press 3-5 5 per side As Little As Needed

Out Squat
Hindu Push-ups 3-5 5-10 As Little As Needed

Supine Cross Crawl 3-5 8-10 per side As Little As Needed

Half Kneeling Press Out to 3-5 5-10 per side As Little As Needed
Overhead Chop

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 DVRT Roll With It
Watch The Instructions HERE
Watch The Workout HERE

Exercise Sets Repetitions Rest Intervals

Roll Ups 3-5 10 As Little As Needed

Roll Over 3-5 10 As Little As Needed

Front Loaded Drop 3-5 3 reps -5 seconds-5 As Little As Needed

Lunges to Lizard Pose to seconds
Low Lunge Twist

DVRT Move Free

Watch The Instructions HERE
Watch The Workout HERE

Exercise Sets Repetitions Rest Intervals

Suitcase to MAX Lunge 3-5 5 per side As Little As Needed

Cobra Pull Apart 3-5 10 As Little As Needed

Front Loaded Single Leg 3-5 5 per side As Little As Needed

Good Morning to Standing
Pigeon Pose
90/90 Squat to Leg Sweep 3-5 6 per side As Little As Needed

DVRT Ab-Tastic
Watch The Instructions HERE
Watch The Workout HERE

Exercise Sets Repetitions Rest Intervals

Double Leg Stretch 3-5 10 As Little As Needed

Double Leg Lowers & 3-5 10 As Little As Needed

Lifts
Criss Cross 3-5 10 per side As Little As Needed

Triangle Pose to Warrior 1 3-5 10-15 seconds each pose As Little As Needed
& 2 to Reverse Warrior

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 DVRT Freedom
Watch The Instructions HERE
Watch The Workout HERE

Exercise Sets Repetitions Rest Intervals

Bucket Cossack Squats 3-5 5 per side As Little As Needed

Inch Worm to Lateral Drag 3-5 5 per side As Little As Needed

Half Around the World to 3-5 5 per side As Little As Needed

Forward Lunge
Cross Shouldering to Arc 3-5 5 per side As Little As Needed
Press

DVRT Any Which Way

Watch The Instructions HERE
Watch The Workout HERE

Exercise Sets Repetitions Rest Intervals

Mermaids 3-5 3 in each phase As Little As Needed

Single Leg Kicks 3-5 5-10 per side As Little As Needed

Spine Twist 3-5 5 per side As Little As Needed

Snatch or Military Press to 3-5 3 reps with 10 second hold As Little As Needed
Chair Pose

DVRT X-Abs
Watch The Instructions HERE
Watch The Workout HERE

Exercise Sets Repetitions Rest Intervals

Crab Stretch 3-5 6 per side As Little As Needed

MAX Lunge to Crossover 3-5 5 per side As Little As Needed

Deadift
Bird Dog Drag 3-5 3 per side As Little As Needed

Low Windmill 3-5 6 per side As Little As Needed

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 DVRT Reach
Watch The Instructions HERE
Watch The Workout HERE

Exercise Sets Repetitions Rest Intervals

Spine Stretch 3-5 10 As Little As Needed

Corkscrew 3-5 10 each side As Little As Needed

Teaser 3-5 10 As Little As Needed

Lateral Deadlift into Wide 3-5 5 reps: 10-20 second holds As Little As Needed
Legged Forward Fold/
Bend

DVRT Control
Watch The Instructions HERE
Watch The Workout HERE

Exercise Sets Repetitions Rest Intervals

Hip Circles 3-5 5-10 As Little As Needed

Jacknife 3-5 10-20 As Little As Needed

Eve’s Twist 3-5 5-10 per side As Little As Needed

Control Balance 3-5 10-20 per side As Little As Needed

Gin Gavran graduated from Illinois State University with a Bachelor of Science in 1997.
She has been a CNA (Certified Nursing Assistant) since 1991and has been teaching Pilates
and yoga for the past 17 years. 


She continued her studies in dynamic joint mobility, neural mechanics, and sports
performance working with professional athletes and their doctors to create efficient, pain-
free movement. Gin has also been certified in massage therapy, A.R.T (Active Release
Technique), Reiki, and is currently finishing courses to become a CN (Certified
Nutritionist).

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