In-Trinity Instructor Guide

INSTRUCTOR GUIDE

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©Copyright 2016 In-Trinity®, Inc. a division of Johnny G Method, Inc. All rights reserved. This document may not, in whole or part, be copied, photocopied, reproduced, translated, reduced, or transmitted to any digital medium without the prior written consent of In-Trinity, Inc. Release of Liability: Before beginning any exercise program, please consult with a physician. Inform your Instructor of any condition or limitation that may impair your ability to participate in the group training sessions presented throughout this course. In-Trinity, and the Immortality Symbol, are registered trademarks of Giri Management, Inc. All rights reserved. The Johnny G In-Trinity Board by Matrix® is a trademark of In-Trinity, Inc. and Matrix Fitness, a Johnson Health Tech Company. Non-Disclosure/Confidentiality Agreement: In-Trinity, Inc. has supplied this manual to the registered participant only. All materials are to be used solely for the purpose of using and instructing others in the use of the Johnny G In-Trinity Board by Matrix, and the In-Trinity Training System, as specified in writing and demonstration in this course.

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AGREEMENT OF RELEASE AND WAIVER OF LIABILITY I ________________________________________ hereby agree to the following: I will be participating in the In-Trinity® Instructor Education and Training Program and/or ongoing Continuing Education Events or Workshops offered by In-Trinity Inc., a division of Johnny G Method, Inc. (JGM), whose business address is 1482 East Valley Road, Suite 302, Montecito, California 93108, during which I will receive information and instruction about health and fitness. I recognize that fitness programs require physical exertion, which may be strenuous and may cause injury, and I am fully aware of the risks and hazards involved. I understand that it is my responsibility to consult a physician prior to and regarding my participation in the In-Trinity Instructor Education and Training Program and/or ongoing Continuing Education Events or Workshops. I represent and warrant that I am physically fit and have no medical condition that would prevent my full participation in the In-Trinity Instructor Education and Training Program and/or Continuing Education Events or Workshops. I agree to assume full responsibility for any risks, injuries, or damages, known or unknown, which might occur as a result of my participation. I knowingly, voluntarily, and expressly waive any claim I may have against JGM for injury or damages that I may sustain as a result of my participation in an Event Workshop and/or Training Session and/or Educational Training. By executing this Release and Waiver of Liability, I acknowledge that the Manual/supplemental teaching aids and/or Continuing Education handouts (collectively, the “Materials”) and information supplied by JGM and/or its representatives are protected by the United States copyrights and trademarks and that considerable time and investments have been incurred by JGM in creating the Materials and information. As a condition of receipt of educational materials, I agree to not distribute to any unauthorized third party, and I agree to use the information herein supplied by JGM to teach In-Trinity only at licensed sports and fitness facilities. I, my heirs, and legal representatives forever release, or I waive, discharge, and covenant not to sue JGM for any injury or death caused by negligence or other acts. I have read the above release and waiver of liability and fully understand its contents. I voluntarily agree to the terms and conditions stated above. SIGNATURE OF PARTICIPANT PRINT NAME ADDRESS CITY STATE ZIP PHONE # EMAIL ADDRESS

TABLE OF CONTENTS IN-TRINITY® INSTRUCTOR GUIDE .............................................................................................................. 3

ZEN CHI ................................................................................................................................................................................................ 3 COURSE OBJECTIVES ................................................................................................................................................................. 3

IN-TRINITY® CERTIFIED INSTRUCTOR KIT ..................................................................... 4

A LIFE’S JOURNEY ........................................................................................................................... 4

ORIENTATION PROGRAM ......................................................................................................... 5 ACTIVITY: ORIENTATION PROGRAM PRACTICE ...................................................................................................... 5 ACTIVITY: JOURNALING EXERCISE .................................................................................................................................... 6 ORIENTATION PROGRAM: MODIFICATIONS AND PROGRESSIONS ........................................................... 7

THE ORIGIN OF IN-TRINITY ................................................................................................... 14 THE 3 TREASURES ....................................................................................................................................................................... 15 ENERGY-IN ...................................................................................................................................................................................... 16

THE 8-ELEMENTS ......................................................................................................................... 18 THE FIVE ASPECTS ..................................................................................................................................................................... 19

BOARD ANATOMY & SAFETY ................................................................................................ 20 SAFETY ............................................................................................................................................................................................... 20 BOARD ANATOMY ..................................................................................................................................................................... 21 SETUP .................................................................................................................................................................................................. 22 BOARD PLACEMENT ................................................................................................................................................................. 23 SPACING BETWEEN BOARDS ............................................................................................................................................. 23 MAT PLACEMENT / REPLACEMENT ................................................................................................................................ 23 STRAPS ............................................................................................................................................................................................... 23 STICKS ................................................................................................................................................................................................ 23

IN-TRINITY® SOUNDSCAPES ............................................................................................... 24 INTRODUCTION TO BRAINWAVE ENTRAINMENT .............................................................................................. 24 WHY BRAINWAVE ENTRAINMENT? ................................................................................................................................ 24 BRAINWAVE ENTRAINMENT .............................................................................................................................................. 24 BRAINWAVE FREQUENCIES AND THEIR BENEFITS: ........................................................................................... 25

BETA BRAINWAVES ........................................................................................................................................................ 25 ALPHA BRAINWAVES .................................................................................................................................................... 26 THETA BRAINWAVES .................................................................................................................................................... 26 DELTA BRAINWAVES ..................................................................................................................................................... 27 GAMMA BRAINWAVES ................................................................................................................................................. 27

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WARRIOR 1 PROGRAM ............................................................................................................. 28 ACTIVITY: WARRIOR 1 PROGRAM PRACTICE .......................................................................................................... 29 ACTIVITY: JOURNALING EXERCISE ................................................................................................................................. 30 ACTIVITY: MODIFICATIONS & PROGRESSIONS .................................................................................................... 31

IN-TRINITY® PROGRAM DESIGN ........................................................................................ 36 CREATING AN IN-TRINITY PROFILE: .............................................................................................................................. 36 LANGUAGE & CUEING ............................................................................................................................................................. 37 IN-TRINITY® CLASS FORMATS ........................................................................................................................................... 38 CHOOSING MUSIC FOR AN IN-TRINITY® CLASS ................................................................................................... 39 ACTIVITY: CREATE AN IN-TRINITY® PROFILE .......................................................................................................... 41

MOVEMENTS: ORIENTATION & WARRIOR 1 ............................................................ 42

NEXT STEPS: ..................................................................................................................................... 43 CERTIFIED INSTRUCTOR KIT: ............................................................................................................................................. 43 ADVANCED TRAINING ............................................................................................................................................................ 43

ZEN CHI ............................................................................................................................................... 45

APPENDIX .......................................................................................................................................... 46

JOURNEY THROUGH TIME & SPACE ............................................................................................................ 46

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IN-TRINITY® INSTRUCTOR GUIDE This guide has been created as a companion to your In-Trinity Instructor Certification Training. It may

also be used as a quick reference with tools you will find useful as you begin to design your own In-

Trinity classes.

ZEN CHI All In-Trinity programs begin and end with Zen Chi. This movement provides a space for the student to

find focus, balance and renew their energy. By starting every class in Zen Chi, we provide the students,

and ourselves, with the opportunity to cultivate calm, vitality and inner strength. We end our class in

Zen Chi to provide an opportunity for the opportunity to reflect on the experience.

ORIENTATION PROGRAM During this first practice allow your bodies to where they want to go naturally. If this is your first In-

Trinity class, take the time to experience the practice. Explore the board

COURSE OBJECTIVES The goal of today is to provide an understanding of how the In-Trinity Training System works and how

to deliver an experience that is true to the intentions of In-Trinity. The goal is also to empower you to

find your own unique expression. We hope that by learning the philosophy behind the programming, you

will leave today with the ability to provide your students with a universally recognized In-Trinity

experience.

By the end of the day, you will:

• Experience In-Trinity® and the In-Trinity Training System

• Explore the 8 Elements and 5 Aspects of In-Trinity

• Understand and define In-Trinity and the In-Trinity® philosophy

• Setup, storage, and recommended layout for In-Trinity® Boards

• In depth review of In-Trinity Programming: benefits, cueing, modifications and progressions.

• Learn the benefit of In-Trinity Soundscapes (Brainwave Entrainment)

• In-Trinity class formats: Orientation, Warrior, Energy Yin/Energy Yang

• Practical Application: Designing & Teaching Sequences

• Next Steps: Social Media, Instructor Resources & Continuing

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IN-TRINITY® CERTIFIED INSTRUCTOR KIT

Your In-Trinity certification is valid for one year from the date of your attendance. During that year,

you’ll have access to your In-Trinity Certified Instructor Kit, hosted on the Johnny G Method member

site at www.in-trinity.com. Your kit contains resources that supplement this training day as you begin

your journey as an In-Trinity Instructor.

Your Certified Instructor Kit includes:

• The In-Trinity Instructor Guide: You will have access to updates made to the training manual

while you maintain your certification.

• Program Videos:

o The In-Trinity Orientation and Warrior 1 programs are available to stream from the

Johnny G Method member site. They are compatible for viewing via computer or mobile

device.

• Programming Guides:

• Profile and sequence guides are available for download in PDF format.

A LIFE’S JOURNEY During the last four decades, Johnny G’s passion for self-discovery has led to the creation of a legacy in

the fitness industry. His innovation, passion and ability to inspire others have elevated both human

expression and ability. His experiences on the road as a professional cyclist led to the transformation of

the stationary bike into the global phenomenon that we know as Spinning®. Johnny’s contribution to

the indoor cycling industry established him as a thought leader in the world of health and fitness.

As the world embraced Spinning culture, Johnny began to seek a way to further the benefits of indoor

cycling, through the introduction of the Krankcycle®. With its independent Krank arms, the Krankcycle

would do for the upper body what Spinning did for the lower body.

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ORIENTATION PROGRAM The Orientation program is the primer for understanding all aspects of the In-Trinity Training System. The timing, rhythm, and breathing patterns established during the Orientation program will set the tone for all future practice. The steady and deliberate pace generates energy while quieting the mind, optimizing the rejuvenating benefits of an In-Trinity practice. The Orientation program is a session of personal discovery. From the first peaceful moments sitting comfortably in Zen Chi to the surprisingly achievable plank on forearms, the practitioner finds that there is no hurry, only the need to execute the movements, exploring the enhanced range of motion the In-Trinity board provides. The Orientation program is designed to do the following:

• I n t r o d u c e you to the Johnny G In-Trinity Board & Training System

• Teach the fundamental movements and sequences that will help you design your own In-Trinity classes

• Incorporate In-Trinity movements into existing yoga, bodyweight, or other group training programming

ACTIVITY: ORIENTATION PROGRAM PRACTICE

ORIENTATION PROGRAM

1. ZEN CH I 2 . CO BBLER 15. FAN

3. PYG M I 16. O VERH EAD ALTERN ATIN G FAN

4. STAN D TALL 17. SQ U ATS WITH STICKS 5. FO RW ARD BEN D PULL RAILS - FLEX

FEET 18. SIT UP WITH STICKS - LEG EXTENSION

6. TO E TO UCH GRAB RAILS - LAT STRETCH 19. BRID GE

7. PLAN K O N FO REARM S 20. FIGURE FO UR

8. PUSH UP 21. SPIN AL TW IST

9. PIG EO N 22. RO LL UP

10. STICKS EARTH SKY HORIZON 23. PLO W 11. EARTH & SKY 12. O PPO SITE H O RIZO N S 24. H AM STRIN G STRETCH WITH STRAPS

13. D RUM TO TH E H O RIZO N 25. ZEN CH I

14. ALTERN ATE D RU M

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ACTIVITY: JOURNALING EXERCISE Please take a moment to reflect and journal about your experiences during the Orientation program.

This will act as a reference point as you continue to grow, and as a way to express what In-Trinity is from

your perspective.

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ORIENTATION PROGRAM: MODIFICATIONS AND PROGRESSIONS Not all movements will be appropriate or accessible for all participants; be prepared to offer

modifications, especially when considering injury-related or range of motion limitations. Likewise, some

movements may need to be progressed for the population or individuals present.

Here, we’d like to go further into adapting, or progressing, the Orientation program for the needs of

your class. As discussed before, you, the Instructor, should guide all movements on the board, but

ultimately it is the participants who will find their own way through each program.

Below is a list of movements, their benefits, and associated modifications. This is by no means an exhaustive list. You and your students will discover new ways to adapt and progress every experience on the board.

M O VEM EN T

BEN EFIT IN D ICATIO N FO R

M O D IFICATIO N M O D IFICATIO N O R

PRO G RESSIO N

ZEN CHI

Strengthens postural muscles/correct sitting spinal alignment Practice being present/quieting the mind

Avoid or modify for those with knee or hip joint issues

Sit in easy pose, half lotus, full lotus, or with one leg bent with foot on board, the other foot on ground Feet can also be placed on the ground during this position

COBBLER

Increases flexibility of the hip and groin

Avoid for those with groin injuries

Find a comfortable range of motion or extend legs One leg can remain on the ground Use straps to support position if needed

PYGMI

Strengthens muscles of hips, knees, and ankles Reinforces good spinal alignment Increases flexibility of knees and hips

Avoid or modify for those with knee or hip issues

Modify for those with lumbar issues Modify for those with limited range of motion in the ankle

Modify by holding a squat with knees at comfortable angle; will load muscles more and reduce force on knee (tibiofemoral) joint Feet can be kept on floor then progressed to one leg bent and on the board as knee flexion is improved

STAND TALL Strengthens core Increases stability

None needed None needed

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MOVEMENT

BENEFIT INDICATION FOR MODIFICATION

MODIFICATION OR PROGRESSION

FORWARD FOLD WITH STICKS

Increases flexibility of shoulder flexors, hip extensors, and trunk extensors

Modify for those with lumbar issues or shoulder impingement issues

Keep back long and straight as you hinge at hips to fold over Bend knees as needed, keeping knees stacked over ankles and hips back past heels Hands can remain on thighs, knees, or shins

TOE TOUCH GRAB RAILS - LAT STRETCH

Increases flexibility of shoulder flexors, hip extensors, and trunk extensors


Keep back long and straight as you hinge at hips to fold over Bend knees as needed, keeping knees stacked over ankles and hips back past heels Arms can reach high or low on the board depending on ability One hand can remain on shins or knees If hands do not reach the board, take both hands to one knee or shin

PLANK ON FOREARMS

Increases strength in arms, shoulders, erector muscles of the spine, and abdominals Increases range of motion in ankles and calves


Knees can be placed on the board Elbow width and placement can be adjusted based on comfort and condition Maintain a straight line from head to heels Make sure that the body follows the same angle of the board, keep hips level to the board

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MOVEMENT

BENEFIT

INDICATION FOR MODIFICATION


PUSHUP

Strengthens chest, shoulders, abdominals, and legs

Avoid or modify for those with shoulder or upper limb issues Modify for those with lumbar issues

Ensure shoulders are stacked over elbows and wrists Keep elbows slightly toward waist, engaging lats Back of neck should be long and neutral On the decline, keep heels firmly pulled back toward the top of the board and lats engaged to prevent too much weight on the shoulders and wrists

PIGEON

Improves flexibility of gluteus maximus Lengthens low lumbar Can improve knee flexion

Avoid for those with hip replacement Modify for those with limited hip and knee flexibility

Stay in child’s pose Keep body upright with hands on side rails Keep knee directly under hips, slightly lean away Supporting leg can be kept on ground

STICKS EARTH SKY HORIZON

Improves shoulder range of motion Develops overall trunk stability and strength Improves shoulder joint stability Improves stability and strength of lats, rhomboids, and traps

Modify for those with shoulder joint issues

Focus on lengthening of lats, not shortening of shoulder girdle complex Keep lats and rhomboids engaged at all times Keep SCM complex engaged to avoid impingement of the cervical spine

EARTH & SKY



Focus on lengthening of lats, not shortening of shoulder girdle complex Keep lats and rhomboids engaged at all times Lengthen trap of arm extending to earth Lengthen lat of arm extending to sky

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MOVEMENT

BENEFIT



OPPOSITE HORIZONS



Focus on lengthening of lats, not shortening of shoulder girdle complex Keep lats and rhomboids engaged at all times Keep SCM complex engaged to avoid impingement of the cervical spine Allow for a slight percussive nature of stick Bend elbows as needed to continue a supported movement

DRUM TO THE HORIZON




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MOVEMENT

BENEFIT



ALTERNATE DRUM




FAN

Improves shoulder range of motion Develops overall trunk stability and strength Improves shoulder joint stability Improves stability and strength of lats, rhomboids, and traps Improves rotator cuff stability


Focus on lengthening of lats, not shortening of shoulder girdle complex Keep lats and rhomboids engaged at all times Keep SCM complex engaged to avoid impingement of the cervical spine Bend elbows as needed to continue a supported movement

OVERHEAD ALTERNATING FAN

Improves shoulder range of motion Develops overall trunk stability and strength Improves shoulder joint stability


Focus on lengthening of lats, not shortening of shoulder girdle complex Keep lats and rhomboids engaged at all times Keep SCM complex engaged to avoid impingement of the cervical spine Bend elbows as needed to continue a supported movement

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MOVEMENT

BENEFIT



SQUATS WITH STICKS

Strengthens full body Avoid or modify for those with knee, hip, or lumbar issues

Feet can be kept on ground Straddle the board higher or lower depending on desired width of feet Lift sticks only as high as shoulder range of motion will allow Use sticks to counterbalance the hips going back Pay attention to the tracking of knees

SIT UP WITH STICKS – LEG EXTENSION

Strengthens abdominal complex, hip flexors, shoulders, and arms

Avoid or modify for those with hip, knee, cervical, or lumbar issues

Focus should be on eccentric portion of the movement to maintain spinal integrity A full sit up is not necessary; the upper torso can be partially lifted to provide adequate exertion Maintain strong focus on the SCM complex to add support for the head

BRIDGE

Strengthens hip extensors, back (lumbar and thoracic) extensors, knee extensors, a n d ankle plantar flexors

Avoid for those with low back injuries or vulnerabilities

Keep scapulae in contact with the board Adjust leg width and knee angle Attempt to find length in the lower lumbar, not just height

FIGURE FOUR

Improves flexibility of gluteus maximus

Avoid for those with hip replacement Modify for those with limited hip and knee flexibility

Keep hips in contact with the board Avoid load on upper back/neck when elevating legs Foot of bent leg can stay on board to avoid any strain on the low lumbar

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MOVEMENT

BENEFIT



SPINAL TWIST

Increase flexibility in spinal erectors, obliques, medial glutes, or IT band

Avoid or modify for those with spinal issues

Limit range of motion Keep both knees stacked and connected as the hips rotate to one side Keep both shoulders on the board to avoid any shoulder range of motion issues

ROLL UP

Increases flexibility of shoulder joints, low lumbar, and knee joints

Avoid or modify for those with spinal o r s h o u l d e r r a n g e o f m o t i o n issues

Hold side rails or rails above head, dependent on shoulder range of motion Hips can be kept in contact with the board

PLOW

Improves flexibility of hip, knee, and trunk extensors Strengthens shoulders and arms

Avoid for those with cervical issues Avoid or modify for those with lower back issues Modify for those with limited shoulder r a n g e o f m o t i o n

Improper execution will put undue strain on the neck Perform movement slowly without momentum Tailbone can be kept on the board Stay in a ROLL UP

HAMSTRING STRETCH WITH STRAPS

Increases flexibility of hamstrings, adductors, abductors, and iliotibial band

None needed Use personal range of motion for an effective stretch; it is not necessary to strain Straps can also be used to perform proprioception neuromuscular facilitation (PNF) Utilize straps to support natural range of motion, avoid pulling beyond

ZEN CHI

Strengthens postural muscles/correct sitting spinal alignment Practice being present/quieting the mind; set the tone

Avoid or modify for those with knee or hip joint issues

Sit in easy pose, half lotus, full lotus, or with one leg bent with foot on board, the other foot on ground Feet can also be placed on the ground during this position End with legs crossed opposite to start position

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THIS IS IN-TRINITY

The Johnny G In-Trinity Board by Matrix® is an innovative incline training platform that builds strength,

deepens flexibility, and improves balance, coordination, and agility. It presents the unique opportunity

for movement below the board, which allows users to train more deeply and in ways never possible

before. In-Trinity training is an exciting and original exercise modality that breathes new life into

traditional practices.

In-Trinity programming draws from traditional disciplines, including yoga and martial arts, to create a

vast body of exercises that promote physical wellness and mindfulness. The versatility of the board is a

refreshing complement to existing exercise protocols and presents opportunities to enhance and

reimagine a variety of training regimens or independent exercise.

THE ORIGIN OF IN-TRINITY In-Trinity came from an inspiration I had while lying on a mound of grass next to a riverbed in Brazil. As I lay there, I began to stretch, and it struck me that if I could put my hands under the earth, I would be able to expand my movement and go deeper than the ground would allow. I began to explore movements on the incline and decline and was elated to discover that the possibilities were endless. I went home and placed a park bench on a rock in my garden. I worked with angles for about a year before I found the one that captured the feeling I first had at the riverbed in Brazil. I brought prototypes of this discovery to my partner, Matrix Fitness, which infused the innovation with intelligent engineering and worked with me to bring In-Trinity to life. In-Trinity is an elevated fitness board and training program designed to build strength, deepen flexibility, and improve balance, coordination, and agility. For the first time, In-Trinity takes the workout off the floor, providing access to entirely new movements and completely redefining the training environment. I invite you to discover this transformational exercise experience and boundless group training opportunity. The more you use In-Trinity in your programming and personal practice, the more possibility and reward you will discover.

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PHILOSOPHY OF IN-TRINITY Bruce Lee once said, “Any movement that becomes mechanical has no soul, and yet a movement that

becomes philosophical transcends itself, and in this transcendence, it becomes art.”

Course offerings from the Johnny G Method have many unique attributes, among the most important

of which is a strong philosophical component. In-Trinity is restorative and regenerating. It cultivates

and re-establishes energy. With so many things in our lives drawing from our energy, In-Trinity is a

way to not only restore it, but also to draw energy in.

An essential component of In-Trinity training is mindfulness. From our consciousness, we develop

awareness; from this awareness, we transition into thoughts, feelings, and emotions. Our thoughts

affect our state of being and ultimately the quality of our lives.

The body follows the mind. In-Trinity nurtures and cultivates both, ultimately connecting them. With

the circulation of energy, the use of soft and hard movements, and a thoughtful practice, In-Trinity is a

complete method of training the integrated human being.

THE 3 TREASURES Throughout life, we strive to achieve balance between three fundamental energy sources to optimize

health, mental clarify and access our personal power. In-Trinity draws its name from the idea that

movement regenerates and harmonizes these three dynamically interconnected energies.

An In-Trinity practice helps us achieve balance between what the Chinese call the 3 Treasures,

activating our body’s innate ability to heal and balance itself. It is believed that these 3 Treasures are the

fundamental building blocks for a healthy, balanced, and joyful life.

Jing (“ching”) energy, also called “essence,” is the primordial energy unique to every individual. Passed

along at the point of conception, it is connected to our genetics and is our deepest source of energy. It is

the densest of the 3 Treasures.

Q i (“chi”) is the most dynamic and immediate energy of the body. We gather Qi energy by breathing and

eating. Qi gives us the ability to activate and expend physical energy.

Shen, often translated as spirit, is said to be the driving energy behind activities that take place in the

mental, spiritual, or creative planes. It is the energy of consciousness and awareness. Shen is the subtlest

of the 3 Treasures and is the vitality behind Jing and Qi.

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ENERGY-IN For years, mainstream fitness has focused on the extremes of exercise. Johnny sees a large population

that is ready for something different. In-Trinity is a uniquely balanced exercise system that focuses on

building balance, strength and stamina by introducing integrated, universal movement into our lives.

The In-Trinity Training System is accessible to all ages and ability levels.

BOARD DEVELOPMENT Over the last decade, the In-Trinity board has evolved. The result is a piece of functional art that closely

reflects the geometry of the human body. The initial vision came as Johnny G found new access to

movements while laying in contemplation on a gently rolling hill in Brazil. The first In-Trinity board was

designed with an angle that emulated this experience. As people began to play in the new environment,

the board began to be shaped by those experiences. Quickly it became apparent that In-Trinity

needed to accommodate bodies of all shapes, sizes, and abilities. This resulted in a board carved and

molded by the ideal that each individual should be able to step into the new space. The top became the

head, neck, and shoulders of the human form, the middle became the waist, and the bottom the lower

body.

What was once an angle resulting from trial and error became focused development based on

transforming the way we move and train. Johnny G's lifetime education in biomechanics and

physiology soon began to take the board beyond his own body. The first step was to start with the top of

the board being parallel to a chair. This first innovation allowed a comfortable frame of reference and

would elevate mind-body movement practices from the floor up. It also granted access to individuals

who could not participate in many mind-body practices, principally because the exercises required them

to get up and down from the ground. From that simple decision came the vision of a gentle slope that

would allow for the hips to open, the spine to elongate, and the body to sit easily.

The length of the In-Trinity board was determined by the people who were invited to play on it. The final

result was a board that began with a vision and inspiration, then transitioned to trial and error and

finally evolved to a dream to create something accessible, elevating and accommodating for everyone.

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PHYSICAL INFLUENCES In-Trinity draws inspiration from yoga, tai chi, Pilates, strength training, and the martial arts. The In-Trinity

Training System introduces a new environment in which to practice both new and familiar movements.

Each of us brings unique physical and philosophical frames of reference to an In-Trinity practice. Yoga

and tai chi practitioners may connect easily with the timing, rhythm, movements, and sequences, while

those who are familiar with martial arts and strength training may appreciate the challenge and

accessibility an In-Trinity program will present. Ultimately, many practitioners will find that the In-

Trinity Training System provides a new opportunity to explore and expand upon familiar modalities.

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THE 8-ELEMENTS

During this section, we will highlight how the In-Trinity Training System develops strength, flexibility,

balance, coordination and agility.

Below is a glossary and reference guide that will help us to create a working vocabulary as we explore

this section. More in-depth definitions and explanations can be found in your Resource Guide.

THE 8 ELEMENTS

GRAVITY • Both assists and challenges certain movements or stretches • In-Trinity utilizes gravity to create resistance

NEGATIVE SPACE • Negative space is the area beneath the board • Access to this space allows users to extend their range of motion

ERGO-GRIP RAILS

• The ergo-grip rails extend the entire length of the board • Access to negative space enables users to grasp the rails and better

connect with the board • The rails provide stability and help anchor the body so that users can

deepen stretches and explore new movements

STRAPS

• The quick-connect straps serve as an extension of the board • Keep users connected and centered • Provide resistance and stabilization, enabling users to confidently attempt

challenging movements

STICKS

• In-Trinity sticks serve as extensions of users’ arms and hands to provide length and light resistance

• They assist with balance and improve hand-eye coordination and reaction time

INCLINE

• Incline changes the way the body perceives movement and can alter the challenge of certain exercises

• Muscle activation for the hamstrings, quads, glutes, and calves increases when performing dynamic movements on an incline

• The nature of the incline can also act as an assist by lessening the amount of body weight placed directly on working muscles

DECLINE

• Decline changes the way the body perceives movement and can alter the

challenge of certain exercises • Decline creates opportunity for exercise involving eccentric muscle

contraction, which applies force to muscles as they lengthen • This angle assists in more passive stretching sequences

HOURGLASS DECK

• The hourglass shape allows users to comfortably straddle the In-Trinity board

• It facilitates flowing transitions • Allows for a change in hand position or leg position to accommodate those

with wider or narrower shoulders and hips

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THE FIVE ASPECTS This section is meant to give you an understanding of how the In-Trinity board provides a new

environment for the development of strength, flexibility, balance, coordination, and agility. Listed here

are the key points of how the In-Trinity board affects the development of each.

MUSCLE ADAPTATION & THE IN-TRINITY BOARD

STRENGTH

• Incline and decline progress or assist bodyweight exercises • Emphasis on deceleration moving up and down the board • In-Trinity sticks provide additional weight to certain movements • Ability to access movements limited by a flat surface

BALANCE

• Ability to train lateral movements on a stable platform, different from wobble boards or pads

• Angles up and down change how stabilizing muscles are used • Straps allow for the progression of movements, from supported to

unsupported

FLEXIBILITY

• Use of gravity to passively lengthen muscles, beyond limitations of a flat surface

• Actively engage muscles against gravity during certain movements that may be less active on a flat surface

• Straps allow for deeper and more assisted stretches

COORDINATION

• All programs utilize dynamic movements • Sequences and exercises fluidly move from one to another • Activation of muscle as body moves from incline to decline • Use of sticks to incorporate upper-body actions while performing movements

focused on development of the lower body

AGILITY • Ability to perform dynamic movements in multiple directions and angles • Training of deceleration • Responsive training through the use of quick, slow, and unilateral motions

RHYTHM

• Rhythm in In-Trinity refers to the feeling that arises when we quiet our minds and sense the part of ourselves that is always experiencing life

• This type of rhythm brings grace and beauty to our movement • This results in endurance, resilience, efficiency, and speed

TIMING

• The timing of In-Trinity is meant to be deliberate, measured, and appropriate for the movement being performed

• The goal is to seek a middle ground between fast and slow, yin and yang • Timing is a variable that is left to the Instructor’s discretion • Timing will also be influenced by the individual participant, much like

progressions and modifications

BREATHING

• Diaphragmatic deep breathing is an important part of the In-Trinity Training System because of its ability to restore energy

• Effective breathing has a dramatic effect on an individual’s physiology, his/her internal state, and ultimately on his/her performance

• Correct breathing supplies energy for working muscles and improves metabolic action

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BOARD ANATOMY & SAFETY

SAFETY The Resource Guide delves more deeply into board safety and setup, however it is important to understand the following key points to ensure a safe and comfortable class experience.

• Use the In-Trinity board for its intended use only.

• Inspect the board, supporting stand, straps, and mat before use.

• Be sure there is adequate space between each board when used in a group setting.

• Remove any obstacles or objects from the area around the board.

• The In-Trinity board is to be used with bare feet to prevent slipping.

• When not in use, ensure the In-Trinity sticks are stored securely beneath the board.

• Exercise directly on the detachable comfort mat. Do not cover the surface with a towel or other material while exercising.

• Clean the In-Trinity board surface before each use with a cloth, dampened with mild soap and water.

• Follow all recommendations in the exercise guidelines carefully.

It is important to begin your exercise program at a comfortable intensity and progress to more difficult variations when you are ready. Let your body, and your students’ bodies, dictate the range of motion and intensity with which you work. With so many different bodies in this world, it is important to allow the class participants to explore their own capabilities and limitations.

21

BOARD ANATOMY

SECTION PURPOSE

UPPER QUADRANT

Area defined by location of the Immortality symbol and In-Trinity logo Practice begins/ends here in Zen Chi Head placement is here when lying in prone position

LOWER QUADRANT

Area defined by waist section to the lower edge of the board All standing movements, whether performed on the incline or decline, are executed exclusively from this quadrant

WAIST The narrowest point in the hourglass deck allows users to comfortably straddle the In-Trinity board, facilitating flowing transitions

STRAPS

The quick-connect straps serve as an extension of the board and keep users connected and centered They provide resistance and stabilization, enabling users to confidently attempt challenging movements Must be securely attached to the board using the carabineers provided

STICKS

Inspired by martial arts training, In-Trinity sticks serve as extensions of the arms and hands to provide length and light resistance They assist with balance and improve hand-eye coordination and reaction time Ensure sticks are placed underneath the board and are not an obstacle when not in use

BASE LEGS The foundation upon which the In-Trinity board is set and securely attached

REPLACEABLE MAT

An anti-slip, antimicrobial mat sculpted to the shape of the board Secures to the In-Trinity board with Velcro straps at the top and at the bottom Removable for cleaning the board surface or for replacement

THE IN-TRINITY TRAINING SYSTEM

22

SETUP

1. Place base legs in desired location.

2. Roll the rack over to the base legs, and remove the safety straps.

3. Lift and remove the board, placing it on the base legs.

4. Snap the latch on the underside of the board onto the base legs crossbar, and ensure the mat is

secure.

5. Connect the In-Trinity straps to the top two loops.

6. Place the In-Trinity sticks near the base of the board.

7. Fasten the safety straps tightly around the remaining boards on the rack, and roll the rack back

to its position.

23

BOARD PLACEMENT The ideal class setup arrangement is a semicircle configuration. This setup provides participants with an

optimal view of the Instructor with sufficient space between each board to prevent interference with

one another during practice. The boards may be staggered so that the tops of the boards are offset by at

least 12 inches.

When moving the In-Trinity board off its base legs, be mindful of proper lifting techniques. The board is

easy to move but does weigh 65 pounds. Be sure to bend the knees and use proper alignment of the

spine before attempting to lift.

SPACING BETWEEN BOARDS

The spacing between the boards will be dependent upon the overall size of the room in which they’re

being used. The preferred distance is 2-3 feet between each board, providing each participant the ability

to execute movements freely, while having a clear view of the Instructor.

MAT PLACEMENT / REPLACEMENT The In-Trinity mat can be removed for cleaning or can be replaced with a user’s personal In-Trinity mat.

The mat is secured to the In-Trinity board by inserting the tabs located at each of the four corners

through the slots and attaching to the Velcro tabs beneath the board.

STRAPS Be sure to check that the straps are secured before beginning practice. The quick-connect straps attach

to the two loops under the board with the provided carabineers. Be sure that the carabineers are

secured in the locked position.

STICKS Place the In-Trinity sticks underneath the base of the In-Trinity board with only the ends of the sticks

accessible for easy retrieval during practice.

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IN-TRINITY® SOUNDSCAPES

INTRODUCTION TO BRAINWAVE ENTRAINMENT

WHY BRAINWAVE ENTRAINMENT? Central to the In-Trinity Training System is the creation of an environment, atmosphere, and vibe. Each

component of In-Trinity works together to create an experience that elevates itself beyond a traditional

workout. Music is an essential piece of all In-Trinity programs.

Brainwave entrainment enhances performance, improves concentration and focus, and minimizes

distraction. Modern movement systems focus primarily on the body and exercises; In-Trinity trains the

body and the mind as one. As such, new compositions will be released throughout the coming years. Like

earlier pieces, each new production will have a specific goal in mind, and suggestions will be made as to

how to incorporate it into a class.

BRAINWAVE ENTRAINMENT

Entrainment is defined as the synchronization of two or more rhythmic cycles. The principles of

entrainment appear in chemistry, neurology, biology, pharmacology, medicine and astronomy.

When the brain is presented with a rhythmic stimulus, such as a drumbeat, the rhythm is reproduced in

the brain in the form of electrical impulses. If the rhythm becomes fast and consistent enough, it can

start to resemble the natural internal rhythms of the brain. When this happens, the brain responds by

synchronizing its own electric cycles to the same rhythm. This is commonly called the frequency-

following response (or FFR).

FFR can be useful because brainwaves are very much related to mental state. For example, a 4 Hz

brainwave is associated with sleep, so a 4 Hz sound pattern would help reproduce the sleep state in your

brain. The same concept can be applied to many other mental states, including concentration, relaxation,

and meditation.

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BRAINWAVE FREQUENCIES AND THEIR BENEFITS:

By attaching electrodes to the scalp and using a device known as an electroencephalogram (EEG), we can view and analyze the traces of brainwave electrical activity in the brain.

Like all waves, brainwaves have a frequency, measured in cycles per second, or Hertz (abbreviated Hz), which is the number of cycles the wave goes through in one second. Therefore, a lower Hertz number represents a slower wave.

Brainwaves are categorized by their frequency. There are four kinds of brainwaves generally known and measured by EEGs — alpha, beta, theta, and delta — and one that has recently been discovered now that EEGs are becoming sensitive enough — gamma.

BETA BRAINWAVES

Beta brainwaves are measured at 13-40 Hz. They dominate when we are active, alert, focused,

learning, and problem solving, as well as tense or afraid. This is the brain state of our normal waking

consciousness. Most of our time is spent in beta.

BENEFITS . Alertness

. Concentration

. Cognition

. Active, busy, or anxious thinking and active concentration, arousal, and paranoia

Example B: Beta Brainwave Pattern: 13-40 Hz (One-Second Frame)

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ALPHA BRAINWAVES

Alpha brainwaves are measured at 7-13 Hz. They are present during relaxation, daydreaming, and

meditation. The alpha state is associated with creativity and learning. Most meditation and energy-

healing techniques cultivate and utilize an alpha brainwave for relaxation and healing.

BENEFITS

• Relaxation while awake

• Visualization • Creativity

Example C: Alpha Brainwave Pattern: 7-13 Hz (One-Second Frame)

THETA BRAINWAVES

Theta brainwaves are measured at 3.5-7 Hz. This is the brain state of dreaming, hypnosis, lucid dreaming,

and the barely conscious state just before sleeping and after waking. Theta is the border between the

conscious and the subconscious. The mind is capable of deep learning, healing, and growth while in theta.

BENEFITS

• Meditation

• Intuition

• Memory

Example D: Theta Brainwave Pattern: 4-7 Hz (One-Second Frame)

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DELTA BRAINWAVES

Delta brainwaves are measured at less than 3.5 Hz. This is the brain state of deep sleep and unconsciousness. These waves are associated with the deepest levels of relaxation and restorative, healing sleep. They have also been found to be involved in unconscious bodily functions such as regulating heartbeat and digestion. Adequate production of delta waves helps us feel completely rejuvenated after we wake up from a good night's sleep. BENEFITS

• Detached awareness

• Healing

• Deep, dreamless sleep

Exam ple E: D elta B rainw ave Pattern (O ne-Second Fram e)

GAMMA BRAINWAVES

Gamma brainwaves are measured at 40+ Hz. This is the brain state of hyper-alertness, heightened perception, and sensory processing. Gamma waves are important for learning, memory, and information processing. BENEFITS

• Higher mental activity, including perception

• Problem solving

• Consciousness

Example F: Gamma Brainwave Pattern (One-Second Frame)

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WARRIOR 1 PROGRAM The Orientation program introduced the core principals, concepts, and signature movements of the In-Trinity Training System. In addition, it set the tone for cueing, language, and pacing guidelines for class instruction. It also revealed new personal challenges, and weaknesses. The Warrior 1 program is meant to build on that foundation. The Warrior program is designed to do the following:

• Progress and advance your skills • Introduce new movements and challenges • Help to build physical and mental strength by taking us further out of our comfort zones • Increase dynamic mobility and functional strength by emphasizing larger movements,

increased repetitions, and slightly faster pacing • Advance your practice

Although the format and flow are consistent with the Orientation program, this program

includes more strength-based movement, agility- training, and powerful balance challenges.

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ACTIVITY: WARRIOR 1 PROGRAM PRACTICE

WARRIOR 1 PROGRAM

1. ZEN CH I

19. SIT UP LEG EXTENSION - TAP INTO NEGATIVE

SPACE

2. CH EST O PEN ER 20. STAN D FRO M SQ U AT

3. PYG M I 21. W ARRIO R SEQ UEN CE WITH STICKS

4. CRO W 22. TH REE-LEG G ED D O G HIP OPENER

5. SEIZA 23. PIG EO N

6. TO E RAISES DIFFERENT ANGLES 24. PLAN K O N FO REARM S

7. FO RW ARD BEN D PULL RAILS - FLEX FEET 25. CH ILD ’S PO SE 8. TO E TO UCH GRAB RAILS - LAT STRETCH 9. CO BRA 26. REVERSE CRUN CH ES

10. CH ILD ’S PO SE 27. BRID GE

11. CAT / CO W 28. W H EEL

12. BEAR 29. BO AT PO SE 13. LEG SW IN G FRONT AND BACK WITH

STICKS 30. PLO W

14. LEG SID E LIFT WITH STICKS 31. FIGURE FO UR 15. KN EE D RIVE NEGATIVE SPACE WITH

STICKS 32. SPIN AL TW IST

16. JO H N N Y STEP WITH STICKS 33. RO LL UP

17. CH AIR WITH STICKS 34. ZEN CH I 18. SQ U ATS TAP STICKS

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ACTIVITY: JOURNALING EXERCISE Please take a moment to reflect and journal about your experiences during the Warrior program.

31

ACTIVITY: MODIFICATIONS & PROGRESSIONS In this section, we’ll be focusing on those movements that are specific to the Warrior 1 program. If there are questions regarding movements from previous programs, please ask at this time. If any additional information or new insights into prior movements arise, please take notes here.

MOVEMENT BENEFIT INDICATION

FOR MODIFICATION

MODIFICATION OR

PROGRESSION

CH EST O PEN ER

Increases flexibility in the chest and anterior shoulder Opens hip flexors and extensors Elongates low lumbar

Avoid or modify for those with low lumbar or shoulder range of motion issues

Use side rails instead of top of board for those with limited range of motion Keep SCM complex engaged to avoid cervical impingement Use breath to expand chest, not force of arms

CRO W

Strengthens neck extensors, shoulder flexors, elbow extensors, wrist flexors/extensors, and abdominals (required for compression)

Avoid or modify for those with wrist, shoulder, neck, or lumbar issues

Use side rails to avoid overloading wrist joint Keep toes on board to stabilize and strengthen shoulder joint

SEIZA

Increases flexibility of knee extensors

Avoid or modify for those with knee joint issues or lumbar issues

Feet can remain in dorsiflexion with hands in contact with the board, gently increasing range of motion of the feet

TO E RAISES DIFFERENT ANGLES

Strengthens muscles of the posterior side of the lower leg Increases overall trunk strength and stability Increases balance and proprioception throughout the body

None needed None needed

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MOVEMENT

BENEFIT

INDICATION FOR

MODIFICATION

MODIFICATION OR

PROGRESSION

CAT/CO W

Stretches shoulders, chest, abdominals, neck, and spine

Avoid or modify for those with lumbar, knee, or cervical spine issues

Limit range of motion to avoid hyperextension of low lumbar or cervical spine Hand position can vary dependent on width of shoulders

BEAR

Strengthens shoulders, chest, abdominals, and anterior side of lower leg

Modify for vulnerabilities in the wrist or for those with lumbar issues

Use of side rails will maintain wrist neutrality Knees can maintain contact with board Make sure that back of the neck stays long and neutral

LEG SW IN G FRONT AND BACK WITH STICKS

Strengthens abdominals, glutes, quads, hamstrings, and calves on standing leg Increases range of motion for hip extensors and flexors Develops balance and coordination

Modify for those with shoulder range of motion issues or knee joint issues

Maintain soft knee on supporting leg Moving leg can perform smaller micro movements Focus on stability and patterning before progressing in movement Moving leg does not need to leave board

LEG SID E LIFT WITH STICKS

Abduction strengthens the gluteus maximus and medius and abdominals, while working on the active leg, and quadriceps and anterior side of the supporting leg Strengthens muscles of the back and shoulders Develops balance and coordination

Modify for those with shoulder range of motion issues or knee joint issues

Maintain soft knee on supporting leg Moving leg can perform smaller micro movements Focus on stability and patterning before range of motion Moving leg does not need to leave board

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MOVEMENT

BENEFIT



KN EE D RIVE NEGATIVE SPACE WITH STICKS

Improves balance and proprioception Improves overall body strength and stability

Avoid or modify for those with lumbar or knee joint issues Modify for those with balance or proprioception issues

Maintain soft knee on supporting leg Moving leg can perform smaller micro movements Focus on stability and patterning before range of motion Standing leg is always the primary mover Focus on eccentric portion of the exercise Glute of standing leg is always the focus Individual can move up or down within the first quadrant of the board in order to increase or decrease depth of KNEE DRIVE

JO H N N Y STEP WITH STICKS

Improves balance and proprioception Improves overall body strength and stability

Avoid or modify for those with lumbar or knee joint issues Modify for those with balance or proprioception issues

Maintain soft knee on supporting leg Moving leg can perform smaller micro movements Focus on stability and patterning before range of motion Standing leg is always the primary mover Focus on eccentric portion of the exercise Glute of standing leg is always the focus

CH AIR WITH STICKS

Strengthens the ankles, thighs, calves, and spine Stretches shoulders and chest

Avoid or modify for those with knee, hip, or lumbar issues

Range of motion is dependent on individual Sticks act as counterbalance to hips being drawn back Width of feet can vary

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MOVEMENT

BENEFIT



SQ U ATS TAP STICKS



Come up only partially Feet can be kept on the ground Maintain strong focus on the SCM complex to add support for the head

SIT UP LEG EXTENSION - TAP NEGATIVE SPACE



Focus should be on eccentric portion of the movement to maintain spinal integrity A full sit up is not necessary; the upper torso can be only partially lifted to provide adequate exertion Maintain strong focus on the SCM complex to add support for the head

STAN D FRO M SQ U AT



Come up only partially Feet can be kept on the ground

W ARRIO R SEQ U EN CE WITH STICKS

Strengthens full body Increases hip, ankle, and adductor flexibility


Keep both knees tracking with hips and ankles Adjust external or internal rotation of foot to maintain proper alignment Front knee should stay in line with ankle or top of foot but not beyond toes Stick movements can be adjusted dependent on shoulder range of motion

35

MOVEMENT

BENEFIT



TH REE-LEG G ED D O G HIP OPENER

Improves flexibility of plantar flexors, hip flexors, trunk lateral flexors Strengthens shoulders and elbow extensors


Allow the upper lats to lengthen throughout the movement Keep body weight evenly distributed to avoid hyperflexion of wrists Maintain proper knee and foot tracking Side rails should support body range of motion

REVERSE CRU N CH ES

Strengthens abdominal complex, shoulder girdle, and upper chest

Avoid or modify for those with cervical issues, shoulder range of motion issues, or lumbar issues

Hold knees over hips Keep tailbone in contact with the board Movement should be performed in a controlled manner with a focus on the eccentric part of the exercise Keep the spine supported without hyperextension on the way down

W H EEL

Improves flexibility of anterior and strengthens the posterior Strengthens shoulders

Avoid or modify for those with knee, lumbar, or cervical spine issues

Maintain a “bridge” position; keeping scapulae in contact with the board Extend leg only partially over the h i p s

BO AT PO SE

Strengthens abdominals and hip flexors, while stretching hamstrings

Avoid or modify for those with recent injury to abdominal complex, little to no abdominal stability, or history of lumbar issues

If unable to straighten legs, balance with knees bent, or keep feet on the board with hands on rails

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IN-TRINITY® PROGRAM DESIGN

During our training day, you’ve had the opportunity to experience two levels of In-Trinity practice in a

group setting. This has likely been your first opportunity to experience the In-Trinity Training system,

and while the exercises, or movements are familiar, the execution of those movements has been

enhanced by the 8 elements of the Johnny G In-Trinity Board. You’ve brought your own expertise to

this new experience, we encourage you to expand upon what you know, and to be open to the new

possibilities now available as you continue to explore In-Trinity.

CREATING AN IN-TRINITY PROFILE: Class Structure Development Tools:

• Profile worksheet

• Movement library

• Certified Instructor Kit:

o Program videos

o Program guides

• Music library

An In-Trinity practice is a series of exercises called movements that are grouped into sequences

connected by transitions. This practice is ideally scored with music designed to facilitate the movement

potential from an athletic perspective. Movements are selected for their effectiveness within a

collection of movements called sequences, which contribute to developing the desired physical and

mental result.

A well designed In-Trinity® profile organizes sequences of complementary movements around a

common training goal or intention: the simpler the objective, the better. An effective approach to

building a profile is to focus on specific aspects of the In-Trinity Training System; strength, balance,

flexibility, coordination, and/or agility.

• Profiles follow a design ‘blueprint,’ that always begin and end with Zen Chi, between those

signature bookend postures, select movement patterns with flow and continuity in mind as the

program progresses from one sequence to another.

• Pace, timing and the number of repetitions within sets affect the overall intensity of a program.

37

LANGUAGE & CUEING Throughout the day, you’ve been using the practice sessions to visualize, verbalize, and imagine how

you’ll present an In-Trinity practice to your class. The In-Trinity programming guides include cueing for

all of the movements introduced thus far. This is meant to assist you in implementing what you’ve

learned so that you can easily assimilate the content into your dialog.

We offer the following recommendations for leading an In-Trinity practice:

• The goal of an In-Trinity practice is for students to take themselves further than ever imagined, and to

access movement in ways that may not have been available using conventional training on a flat floor.

In-Trinity makes movement more accessible, but proper alignment is essential.

• Use your Instructor “eye” as you are leading the practice; be mindful of your students and how they

are executing movements and transitions.

• Every participant will be different, and will perhaps have a different level of commitment to the

movements. You are giving them permission to have an intuitive and informed expression of the

movement by finding their own access.

• ‘Accessibility’ doesn't equal ‘Easy’. Accessibility is an opportunity to offer inclusion for how a

participant may be feeling in their body at that particular place in time. Evaluate how each student

performs the movements in your profile, if a modification that will improve form or alignment exists so

that the desired benefit can occur, make that available. Judge the movement, without judging the

abilities of the individual.

• Cueing is an essential tool for communicating and connecting with your class. Lead by example with

form and alignment, and give cues that are relevant and specific to those in the room.

• Minimize verbal instruction wherever possible to empower your students to find a quiet space to

focus on finding the range of motion within their own abilities.

• Prepare cues not only for the basic execution of a movement, but also for any modifications and

progressions, to accommodate the different abilities of those who are present.

• Be prepared to move off of your board to assist if needed, or give additional guidance by giving

context-relevant and directed cues when necessary.

• Musical pairings are offered to stimulate sensory experiences that will facilitate the learning process

and optimize the benefits of the practice.

38

IN-TRINITY® CLASS FORMATS • ORIENTATION

– The foundation – introduces core movements which are the building blocks upon which adaptations can occur.

– Emphasizes all 8 elements of In-Trinity training..

• THE WARRIOR SERIES – The next level – expands upon core movements and introduces new challenges in

strength, balance, agility and coordination. – Inspired by the Martial Arts

• ENERGY-YIN: – Suited for all fitness levels – Presents challenge by performing movements at a more focused and deliberate pace;

strengthening the body through stabilization and activation of intrinsic muscles.

• ENERGY-YANG: – Presents challenge through all 5 aspects of In-Trinity – Elevates the intensity with an increase in pace, depth of contraction & expansion, and

repetitions

39

CHOOSING MUSIC FOR AN IN-TRINITY® CLASS One cannot deny the power of music. It has been proven that music influences humans in many ways. Music is thought to link all of the emotional, spiritual, and physical elements of the universe. It can be used to change a person's mood, and has the ability to strengthen or weaken emotions. It can improve the performance, reduce the pain, and sharpen the focus of athletes. Listening to music engages nearly every area of the brain. It exercises our mind, inspires our heart, touches our soul and restores our capacity with every beat. With that being said, music is a key element in cultivating an environment that facilitates a mindful, yet motivating In-Trinity practice. Zen Chi is the time during which we both begin and close an In-Trinity practice. Select music options that provide the space for reflection -- we recommend ambient music without dominant or overpowering lyrics for these segments. Shorter, faded In-Trinity soundscapes (brainwave entrainment pieces,) work especially well to provide they optimal environment. Use your Instructor’s ear to find music that will complement the overall goal of your class design. Choose music that inspires and motivates to set the rhythm, pace and timing for more challenging work.

SAMPLE PLAYLISTS: Johnny G has pulled together 3 of his favorite playlists as examples of music with flow, tempo and pacing that work well in his own In-Trinity practice. SAMPLE PLAYLIST 1:

TITLE

ARTIST ALBUM TIME

M IN D LESSN ESS Jimmy Wahlsteen All Time High 4:20 N IGH T SKY Ramesses B Inspire – EP 6:40 AN EM O N E U137 Dreamer on the Run 4:07 FIRST BREATH Ryan Farish Spectrum 3:51 M AN TRA Phaeleh Fallen Light 6:02 AFRICAN SU M M ER Manoa Buddah Deluxe Lounge Vol 2 6:34 W ATCH IN G TH E STO RM U137 Dreamer on the Run 5:07 RISE LIKE TH E SUN Ryan Farish Spectrum 4:28 EM KAY Bonobo The North Borders 5:26

40

SAMPLE PLAYLIST 2:

TITLE

ARTIST ALBUM TIME

SAMPLE PLAYLIST 3:

TITLE

ARTIST ALBUM TIME

SU N SALU TATIO N David Moore Cool Yoga Class Music 2015 4:44 KN O W W H ERE Holy Other With U – EP 3:28 TH E PO ET U137 Dreamer on the Run 4:36 IN SPIRE Ramesses B Inspire – EP 4:28 CIRRU S Bonobo The North Borders 5:49 AM EYA Iēlo Lounge Du Soleil, Vol 1 5:10 CO N SCIO U S D RO PLETS Kaminanda Gateways of consciousness 7:19 D IS M O I (CAFÉ CO STES) Pathétic Dis moi – single 4:53 H ELD Holy Other Held 6:08 RUN Ludovico Einaudi In a Time Lapse 5:32

TRUST John Gregorius Still Voice 3:09 N EVER LO O K BACK 7and5 In a Moments Time 5:47

IN YO U R D REAM S Peaceful & Relaxing Summer Time Chillout

Essentials 3:09

D REAM IN M ’ BO D IEN E Carlos Campos Buddah Bar X 4:10 RUM BLE Blank & Jones Le Voyage Abstract Deluxe 7:48 PEO PLE CAN FLY Lounge Hotel Buddha Bar Haven 2 3:34 CARAVAN EXPRESS Bliss Borderline 5:38 UN AN SW ERED LETTERS Bliss Chilltronica No. 1 4:26 TH E SO UN D O F H O PE Australis Lifegiving 4:45 JO URN EY TH RO UGH SPACE AN D TIM E (SH O RT)

Jeffrey Thompson IN-TRINITY® Entrainment 10:00

41

ACTIVITY: CREATE AN IN-TRINITY® PROFILE Collaborate in small teams to design a short 10 minute In-Trinity class profile.

• Set the goal or intention for the profile.

• Create sequences with movements from the Orientation and Warrior 1 Programs.

(Quick reference on next page). Feel free to add modifications and/or progressions to

meet the goal of your profile.

• Select one person from your team who will present your program to the class.

HINT: All In-Trinity practices begin and end with Zen Chi.

G O A L:

M U SIC PA IR IN G :

MOVEMENT

MODIFICATION/

PROGRESSION

CUES/TRANSITIONS

Zen Chi

Zen Chi

42

MOVEMENTS: ORIENTATION & WARRIOR 1

ORIENTATION PROGRAM

15. ZEN CH I 16. CO BBLER 15. FAN

17. PYGM I 16. O VERH EAD ALTERN ATIN G FAN

18. STAN D TALL 17. SQ UATS W ITH STICKS

19. FO RW ARD BEN D PULL RAILS - FLEX FEET 18. SIT UP W ITH STICKS - LEG EXTEN SIO N

20. TO E TO UCH G RAB RAILS - LAT STRETCH 19. BRID GE

21. PLAN K O N FO REARM S 20. FIGURE FO UR

22. PUSH UP 21. SPIN AL TW IST

23. PIG EO N 22. RO LL UP

24. STICKS EARTH SKY H O RIZO N 23. PLO W 25. EARTH & SKY 26. O PPO SITE H O RIZO N S 24. H AM STRIN G STRETCH W ITH STRAPS

27. D RUM TO TH E H O RIZO N 25. ZEN CH I

28. ALTERN ATE D RU M

WARRIOR 1 PROGRAM

19. ZEN CH I

19. SIT UP LEG EXTEN SIO N - TAP IN TO

N EGATIVE SPACE

20. CH EST O PEN ER 20. STAN D FRO M SQ UAT

21. PYG M I 21. W ARRIO R SEQ UEN CE W ITH STICKS

22. CRO W 22. TH REE-LEG G ED D O G H IP O PEN ER

23. SEIZA 23. PIGEO N

24. TO E RAISES D IFFEREN T AN G LES 24. PLAN K O N FO REARM S

25. FO RW ARD BEN D PULL RAILS - FLEX FEET 25. CH ILD ’S PO SE 26. TO E TO UCH G RAB RAILS - LAT STRETCH 27. CO BRA 26. REVERSE CRUN CH ES

28. CH ILD ’S PO SE 27. BRID GE

29. CAT / CO W 28. W H EEL

30. BEAR 29. BO AT PO SE

31. LEG SW IN G FRO N T AN D BACK W ITH STICKS 30. PLO W

32. LEG SID E LIFT W ITH STICKS 31. FIGURE FO UR

33. KN EE D RIVE N EG ATIVE SPACE W ITH STICKS 32. SPIN AL TW IST

34. JO H N N Y STEP W ITH STICKS 33. RO LL UP

35. CH AIR W ITH STICKS 34. ZEN CH I 36. SQ U ATS TAP STICKS

43

NEXT STEPS: In-Trinity is committed to supporting, instructing, and advancing our global network of Instructors and club owners through Certification Training, Advanced Training, and access to resources in the In-Trinity Resource Center.

CERTIFIED INSTRUCTOR KIT:

Your enrollment and successful completion of our certification training day will provide access to your Certified Instructor Kit for a period of one year. Your In-Trinity® Certified instructor Kit includes: Programming tools intended to supplement this certification and to provide ongoing educational support

• Participant Manual –The content supporting our training day together. • Videos – use for your own personal development, or as examples of how you can create your

own programming. • Programming Guides: Reference for execution of form and alignment. • Music: Full length In-Trinity soundscapes which can be looped to fit class length. “Journey

through Space and Time” is included in your kit, additional tracks available at www.in-trinity.com/listen

ADVANCED TRAINING This two-day workshop offers Instructors the opportunity to advance their credentials through an in-depth study of the In-Trinity Training System. Under the guidance of a Master Instructor, participants will study anatomy, biomechanics, teaching principals, and advanced sequencing.

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STAY CONNECTED! IN-TRINITY® & JOHNNY G. METHOD ON SOCIAL MEDIA SOCIAL MEDIA ACCOUNTS FACEBOOK @JOHNNY G METHOD (WORLD HQ) @INTRINITYGLOBAL Country specific pages may also exist!

INSTAGRAM: @JOHNNYGMETHOD (WORLD HQ) @INTRINITYGLOBAL

TAGS @JOHNNYGMETHOD #INTRINITY #INTRINITYGLOBAL #JOHNNYGMETHOD #KRANKCYCLE #KRANKING UNIQUE CAMPAIGNS….#MYDOJO

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ZEN CHI We began with the circulation of energy to prepare us for the day; now we close with Zen Chi in order to

prepare for the journey to come as Certified In-Trinity Instructors.

46

APPENDIX

JOURNEY THROUGH TIME & SPACE Through many layers of soundscape, this program is a journey for the senses. Stimulating creativity and personal transformation, “Journey Through Time & Space” is best enjoyed as an accompaniment to mindful movement. This program is meant to guide the class through different levels of creativity, awareness, calmness, and relaxation. The piece draws from nature with the infusion of organic sounds like the birds, dolphins, and the sea. These sounds, along with more primal tones recorded directly from space, promote nourishment and renewal.

EN TRAIN ED TO BEN EFITS

Alpha Creativity Theta Relaxation

THE PATH OF THE WARRIOR This program accesses the four primary brainwave states, delta, theta, alpha, and beta, to stimulate imagination and optimize personal performance. “The Path of the Warrior” is focused on the creation of energy in the mind and body through the use of primal tones, wave oscillation, and various peaks and valleys of intensity.

EN TRAIN ED TO BEN EFITS

Alpha Creativity Beta Cognition and concentration Theta Relaxation Delta Detached (objective) awareness

In-Trinity Instructor Guide

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Transcript of In-Trinity Instructor Guide