ORIENTATION GUIDE - In-Trinity · The more you use In-Trinity in your programming ... Through this program, instructors will learn to design their own In-Trinity classes or incorporate

ORIENTATION GUIDE

DISCOVER IN-TRINITY

THE ORIGIN OF IN-TRINITY

THE 3 TREASURES

THE 8 ELEMENTS OF IN-TRINITY

SAFETY

SETUP

IN-TRINITY PROGRAMS

BENEFITS OF TRAINING

BIOMECHANICS

BREATHING + STRETCHING

ENTRAINMENT

INSTRUCTOR GUIDELINES

INSTRUCTOR TRAINING

IN-TRINITY RESOURCE CENTER

In-Trinity® builds strength, deepens flexibility and improves balance, coordination and agility. For the first time, you will access movements never possible before, taking your training further than you ever imagined.

In-Trinity redefines the training environment. For the first time, the In-Trinity Board & Training System takes the workout off the floor, providing access to movements never possible before.

In-Trinity breathes new life into traditional practices like yoga, Pilates and martial arts. It is a refreshing complement to existing exercise protocols and presents the opportunity to reimagine a variety of training regimens or independent exercises.

Uniquely designed by Johnny G., this energy-in practice promotes physical and mental wellbeing for all fitness levels.

DISCOVER IN-TRINITYAN ELEVATED PRACTICE. A NEW PARADIGM.

THE ORIGIN OF IN-TRINITYBY JOHNNY GIn-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, who 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.

THE 3 TREASURESThroughout life, we strive to achieve balance between three fundamental energy sources to optimize health, mental clarity and access our personal power. In-Trinity draws its name from the idea that movement regenerates and harmonizes these three dynamically interconnected energies.

JING The intrinsic, primordial essence unique to each human being

QI The dynamic, immediate energy of our physical body, which expands or contracts with nourishment, activity and rest

SHEN Consciousness, the most subtle of the treasures

THE 8 ELEMENTS OF IN-TRINITYINCLINEIncline changes the way the body perceives movement and can alter the challenge of certain exercises. Muscle activation of the hamstrings, quads, glutes and calves increases when performing dynamic movements on an incline. DECLINEMovements on the decline activate eccentric muscle contraction, applying force to muscles as they lengthen.

GRAVITYThe In-Trinity Board and Training Program harness the power of gravity to create resistance and facilitate movement.

NEGATIVE SPACEAccess to space beneath the board allows you to extend your range of motion beyond what is possible when training on the floor.

STRAPSThe quick-connect straps serve as an extension of the board, providing resistance and stabilization for more challenging movements.

STICkSInspired by martial arts training, In-Trinity sticks provide light resistance and lengthen arm extensions. Stick work assists balance, improves hand-eye coordination and agility.

ERGO-GRIP RAILSErgonomic rails extend the entire length of the board. Access to this secure grasp anchors the body to deepen stretch and explore new movements.

HOURGLASS DECkThe hourglass shape allows you to comfortably straddle the board, facilitating flowing transitions between movements on the incline and decline. The detachable non-slip mat provides the perfect combination of grip and cushion, ensuring comfort in both seated and standing positions.

SAFETYPlease consult with your physician or health care provider before beginning this or any exercise program. They can help you determine if you have any physical limitations that could pose a health risk or prevent you from properly using this fitness equipment.

Follow all warnings and instructions prior to using the In-Trinity System

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, be sure In-Trinity sticks are stored securely underneath the board

Exercise directly on 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

Begin your exercise program at a comfortable intensity and progress to more difficult variations when you are ready

If you experience pain or tightness in your chest, irregular heartbeat, shortness of breath, nausea, dizziness or feel faint, stop exercising and immediately consult your physician or health care provider

Follow all recommendations in the exercise guidelines carefully

Do not exceed the weight capacity of the board

SETUPCLASS SETTING

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1. Place base legs in the 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 cross-bar 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 in the rack and roll the rack back to its position.

IN-TRINITY PROGRAMSIn-Trinity Programs are progressive; each program builds upon the skills of the last. As Instructors advance, they are encouraged to develop independence and adapt sequencing to meet the needs of their class. Modifications, nuances and progressions throughout the programming ensure accessibility for all fitness levels.

ORIENTATION PROGRAM The Orientation Program is designed to introduce users to the In-Trinity Board & Training System. Through this program, instructors will learn to design their own In-Trinity classes or incorporate In-Trinity exercises into existing yoga, bodyweight or other group training programming.

SETUP VIDEOThis 10-minute instructional video guides users through board setup and includes an orientation to the straps and sticks.

ORIENTATION VIDEOThis 30-minute video features the complete Orientation Program accompanied by In-Trinity entrainment audio designed to stimulate concentration and memory.

ORIENTATION SEqUENCEThis printable document outlines each movement included in the Orientation Program along with progressions and modifications to accommodate users of all levels. We strongly recommend that you use this resource to facilitate practice on the board.

ORIENTATION PROFILEThis printable document outlines each movement included in the Orientation Sequence. It serves as a quick reference to facilitate practice on the board.

ORIENTATION GUIDEThis guide includes all the information you need to practice In-Trinity safely and effectively. Please read through this prior to training on In-Trinity.

IN-TRINITY PROGRAMSWArrIor 1 ProGrAmThis program offers a seamless progression from the Orientation program for a more physical practice. With influences from the martial arts, the Warrior I program develops power, strength and stamina through an increased emphasis on incline and stick work.

IN-TrINITy 1 ProGrAmThis program adds an agility component to In-Trinity exercise and gives instructors access to a repertoire of foundational movements they can use to choreograph their own classes. Influenced by yoga, pilates and martial arts, the In-Trinity I program broadens the spectrum of movements with an increased focus on resistance and straps.

BENEFITS OF TRAININGImproved ability to perform everyday activities

Enhanced athletic performance

Improved balance and stability

Reduced risk of injury

Improved posture

Stronger bones

Increased metabolism

Stress reduction

Increased energy

Improved focus and concentration

Increased creativity

Improved mood

Enhanced ability to learn

Deep relaxation

Improved immune function

Enhanced intuition

BIOMECHANICSThere are three types of muscle tension that control your body’s movements. In-Trinity training utilizes and develops all three.

CoNCENtrIC MuSClE tENSIoN This type of muscle tension causes muscles to shorten and contract, overcoming the downward pull of gravity. It is activated when lifting objects such as grocery bags or children. In-Trinity activates concentric muscle tension during the upward action of a pushup on the board, for example. When positioned on an incline, working muscles will expend less concentric force because some of the body’s weight has shifted towards the feet. When performing a pushup on a decline, working muscles will expend more concentric force because much of the body's weight has shifted towards the upper body. This is just one example of how concentric muscle tension is modified by the body’s position on the board.

ECCENtrIC MuSClE tENSIoN This type of muscle tension is produced when muscles are lengthening, controlling the descent of your body downward. It is activated when slowly setting down objects such as dumbbells or heavy bags without slamming them. In-Trinity activates eccentric muscle tension when lowering the body down towards the board during a pushup, for example. Without this type of tension, your body’s downward movements would simply be pulled by the earth’s gravity at an acceleration of 9.8 m/s2.

ISoMEtrIC MuSClE tENSIoN This type of muscle tension occurs when muscle tension is produced but there is no joint movement. It is used to hold an object still amidst the force of gravity or another person’s pull. Standing still requires isometric tension of the postural muscles. Without it, you would simply fall to the floor from gravity’s pull. The In-Trinity Training Program develops isometric muscle tension during various stretches, balances and poses on the In-Trinity Board.

BREATHING

STRETCHING

Regular, balanced breath is essential for life. However, stress can cause people to function in an energy-restricted state, limiting diaphragmatic breathing. The body is not designed to operate in this state for prolonged periods and may become susceptible to weakness or illness as a result.

By slowing down and activating Ujjayi or diaphragmatic breath, the body becomes relaxed and begins to regenerate. Deep in-breaths oxygenate the blood and allow the body to expel toxins. More energy becomes available to restore and fuel the body’s systems, including the immune system. Conscious attention to regular, deep breathing is an essential component of the In-Trinity Training System.

The benefits of stretching are optimized when accompanied by diaphragmatic breathing. Inhale deeply before each stretch and exhale slowly as you ease into the stretch. Continue to breathe normally as you hold a stretch, leaning in more deeply during exhalations. If you notice your breathing becomes contracted while stretching, or you experience pain, decrease the intensity of the stretch to prevent injury.

ENTRAINMENTEntrainment audio is an elixir for the mind and senses. Composed by Dr. Jeffrey Thompson, the forefather of brainwave entrainment, In-Trinity Entrainment Programs enhance the benefits of your In-Trinity practice; optimizing personal performance from the inside-out.

WHAT IS ENTRAINMENT?Brainwave entrainment is sound therapy that helps to soothe the nervous system. By activating the brain’s inherent tendency to synchronize its sound waves with those of its environment, these audio tracks have been uniquely designed to evoke calm, activate concentration and promote wellbeing. Clinically tested and backed by over 30 years of research and study, In-Trinity Entrainment Programs extend the benefits of your In-Trinity practice.

HOW DO I USE ENTRAINMENT PROGRAMS?Simply play & listen. Programs can be enjoyed during your In-Trinity practice, study or meditation through headphones or speakers. In a class setting, it is most effective to play entrainment audio on speakers placed to the right and left of the group in your training center.

ABOUT THE COMPOSERDr. Jeffrey Thompson has specialized in brainwave entrainment research and study for over 34 years. As founder of the Center for Neuroacoustic Research in San Diego, CA, Dr. Thompson’s clinical research has led to groundbreaking discoveries in the field. His audio programs are used by Fortune 500 companies, healthcare professionals, clinics, hospitals and individuals worldwide.

BRAINWAVESYour brain is made up of billions of neural cells (neurons) that communicate with each other via electricity. Your brain’s electrical activity has cyclic, wave-like patterns known as brainwaves. Like sound or light waves, brainwaves have a frequency which can be measured in cycles per second (hertz / Hz) by an electroencephalogram (EEG). A high frequency indicates a fast brainwave whereas a low frequency indicates a slow brainwave.

Brainwave frequencies are correlated to specific states of mind. Low frequency brainwaves indicate various states of rest or relaxation while high frequency brainwaves indicate a high level of mental acuity or consciousness. There are four known brainwaves measured by EEGs – alpha, beta, theta and delta – as well as the recently discovered gamma.

GAMMA Gamma brainwaves are measured at 40+ Hz. This is the brain state of hyper-alertness, heightened perception and sensory processing.

BEtA 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.

AlPHA 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.

tHEtA 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 subconscious. The mind is capable of deep learning, healing and growth while in Theta.

DEltA Delta brainwaves are measured at less than 3.5 Hz. The is the brain state of deep sleep and unconsciousness.

JOHNNY G'S MESSAGE: BRAINWAVE ENTRAINMENT I used Dr. Jeffrey Thompson’s Brainwave Entrainment (BWE) program extensively during my professional racing career and as an anchor for my thought process in the creation of Spinning, Kranking and In-Trinity. I believe BWE was a catalyst for me to think outside the box. It also gave me an edge at a time when performance-enhancing drugs were being widely abused. It helped with my recovery during the intensive 10-day, 22-hour-per-day Race Across America. Taking two-hour deep rest periods in Delta saturated my body with the energy I needed to keep going.

My greatest accomplishment was winning the RAAM Open West by 4.5 hours, breaking 30 hours for a course record. Throughout the entire race, I controlled my heart rate by monitoring my activity and using BWE. Through long periods of meditation, martial arts training and training elite student athletes from around the world, BWE has remained a cornerstone in my life for improved performance, recovery and self-development. The use of BWE in In-Trinity training enhances students’ performance

on multiple levels. In-Trinity programs are carefully constructed using static holds, pauses, pivots and animated movements, resulting in extreme dynamic flow. BWE works as a soundscape for this flow. The vibration and frequency of Dr. Jeffrey Thompson’s clinically tested, multilayered and harmonious mind-body music is empowering and enriches the body's ability to achieve peak performance.

INSTRUCTOR GUIDELINESLANGUAGE + CUEING

Verbal instruction should be minimized when leading an In-Trinity class. Avoiding excessive communication during an In-Trinity training session creates a quiet space for students to focus on the movement rather than trying to process excessive verbal information.

Teach for those who are present, not from a preconceived lesson plan. Be prepared to adapt the profile. Learn the cues for each basic movement as well as any modifications and progressions to accommodate the different abilities of those who are participating. As you are teaching, be mindful of your students and how they are performing the movement. Give more assistance with cueing when it is necessary.

The object of training is for students to take themselves further than they've ever been and to access movements they normally could not - but to do so within proper alignments. Every body is different, and everyone has a different level of commitment to the movement. Do not force students into defined postures. Allow them to find their edge and decide for themselves how far they should go. You are giving them permission to have an intuitive and informed expression of the movement by finding their own access.

It takes approximately 6-12 weeks for muscle learning to occur in response to a new activity. It is recommended to do 2-3 In-Trinity training sessions per week to bring about these changes. With patience and perseverance, most students will see major improvements within 3 months. As a result of training, new muscle memory will transfer into improved proficiency in daily activities.

INSTRUCTOR TRAININGIn-Trinity is committed to supporting, instructing and advancing our global network of Instructors and club owners through Certification Training, Advanced Training and membership to the In-Trinity Resource Center.

CERTIFICATION TRAININGThis single-day workshop provides new Instructors with the tools to teach In-Trinity Orientation, Warrior 1 and In-Trinity 1 classes. Under the guidance of a Master Instructor, participants will train on three In-Trinity Programs, acquainting them with the principals of In-Trinity as well as detailed cueing, pacing, modifications and progressions of the movements. Certification Training gives Instructors the first-hand experience they need to be successful in a class setting.

ADVANCED TRAININGThis 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.

Contact us to discover how you can become an In-Trinity Master Instructor.

IN-TRINITY RESOURCE CENTERThe In-Trinity Resource Center hosts additional programming and instructor education materials to support training and progressive advancement of the Instructor community.

Become a member at www.johnnygmethod.com.

ANNUAL MEMBERSHIPThe mission of In-Trinity is to provide ongoing educational support to our Instructor community through various platforms and media. Membership to the In-Trinity Resource Center ensures ongoing access to training materials, educational resources and new In-Trinity Programs, while maintaining connection to a vast global network of In-Trinity Instructors.