OrientatiOn guide

tHe Origin OF in-trinitY

diSCOVer in-trinitY

tHe 3 treaSureS

tHe 8 eLeMentS OF in-trinitY

BeneFitS OF training

OrientatiOn PrOgraM

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

SaFetY

BiOMeCHaniCS

BreatHing & StretCHing

entrainMent

inStruCtOr guideLineS

in-trinitY reSOurCe Center

inStruCtOr training

tHe Origin OF in-trinitY®BY JOHNNY G

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 Fit-ness, 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, balance and flexibility, 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 re-ward you will discover.

The Johnny G In-Trinity Board by Matrix is an innovative incline training platform that builds strength, deepens flexibility, and improves balance, coordination and agil-ity. It presents the unique opportunity for movement below the board, which allows you 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 like yoga and martial arts.

In-Trinity training programs introduce you to a vast body of exercises that promote physical wellness as well as mindfulness. The incredibly versatile board is a refreshing complement to existing exercise protocols and presents opportunity to re-imagine a variety of training regimens or independent exercise.

diSCOVer in-trinitYA RAISED PLATFORM. AN ELEVATED PRACTICE. A NEW PARADIGM

tHe tHree treaSureSThroughout life, we strive to achieve balance between three funda-mental 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 inter-connected energies.

Jing The intrinsic, primordial essence unique to each human being

Qi The dynamic, immediate energy of our physical body, which ex-pands or contracts with nourishment, activity, and rest

SHen Consciousness, the most subtle of the treasures

tHe 8 eLeMentS OF in-trinitYGRAVITYGravity is what pulls the body toward the earth and keeps it connected to the In-Trinity board. At times gravity works to assist movements. At times, movements must overcome gravity’s pull. The In-Trinity board and training program harness the power of gravity to create resistance and to facilitate movement. NEGATIVE SPACENegative space is the area beneath the board. Access to this space allows users to extend their range of motion beyond what is possible when training on the floor. ERGO-GRIP RAILSThe ergo-grip rails extend the entire length of the board. Access to neg-ative 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. STRAPSThe 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.

STICkSInspired by martial arts training, In-Trinity sticks serve as extensions of users’ arms and hands to provide length and light resistance. They assist with bal-ance and improve hand-eye coordination and reaction time. INCLINEIncline changes the way the body perceives movement and can alter the chal-lenge of certain exercises. Muscle activation for the hamstrings, quads, glutes and calves increases when performing dynamic movements on an incline. DECLINEDecline also 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. HOuRGLASS DECkThe hourglass shape allows users to comfortably straddle the In-Trinity board. It also facilitates flowing transitions between incline and decline and from one movement to another.

The detachable non-slip comfort mat provides the perfect combination of grip and cushion, making training comfortable in both seated and standing positions. The mat can easily be detached when necessary.

BeneFitS OF training• Improved 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

• Increased insight and intuition

OrientatiOn PrOgraMThe Orientation Program is designed to introduce users to the In-Trinity board and training system. Through this program, instructors will learn to choreograph and build 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 orien-tation to the straps and sticks.

ORIENTATION VIDEOThis 30-minute video features the Orientation workout accompanied by an audio entrain-ment track designed to stimulate concentration and memory.

ORIENTATION SEquENCEThis printable document outlines each movement included in the Orientation workout along with nuances, 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 workout. It serves as a quick reference to facilitate practice on the board.

ORIENTATION GuIDEThe Guide includes the essential information, exercises and explanation that you need to practice In-Trinity safely and effectively. Please read through this prior to training on In-Trinity.

Set uPCLASS SETTING 1

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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 two hoops.

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.

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 that there is adequate space between each board when used in a group setting.

When not in use, be sure In-Trinity sticks are stored securely under-neath the board.

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.

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

Immediately and consult your physician or health care provider.

Follow all recommendations in the exercise guidelines carefully. Do not exceed the weight capacity of the board.

BiOMeCHaniCSThe body moves in relation to the forces around it (such as gravity or moving objects). Three primary types of muscle tension, depending on the desired outcome, control movement. In your IN-TRINITY Training, you will optimize all three types of muscle use:

COnCentriC MuSCLe tenSiOn This type of muscle tension causes the muscle to shorten and contract and overcome the downward pull of gravity. Concentric muscle tension is used to lift objects such as limbs, dumbbells, groceries or children upward. On the board, you use concentric muscle tension during the upward action of a push up. If you are positioned on the incline during the push up, the concentric force by the working muscles will be less because more of your weight is shifted toward your feet. If you perform a push up facing decline, the concen-tric force by the working muscles will be greater because more of your weight is shifted toward your upper body. This is just one example of how muscle tension is modified by body position on the board.

eCCentriC MuSCLe tenSiOn This type of muscle tension is pro-duced when muscles are lengthening and controlling the descent of your body downward. It is used to lower an object more slowly than gravity would pull it downward. It allows us to set a dumbbell or bag of groceries down gently with out slamming it. Lowering down toward the board

during a push up uses eccentric muscle tension. Without eccentric muscle 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 is when muscle tension is produced, but there is no joint movement. It is used to hold an object still, even though an outside force such as gravity or another person’s muscle force is acting on it. Standing still re quires isometric tension of the postural muscles. If this tension were to stop, you would simply fall to the floor due to gravity’s pull. You will be fine tuning isometric muscle use during many poses, stretches and balance exercises on the IN-TRINITY board.

BreatHing

StretCHing

Breath is essential for life. However, stress can cause people to function in an energy-constricted state of being. Constantly operating at these levels without replenishing energy storage leaves the body weak and prone to illness. The body is not designed to stay in this state continuously and needs recharging.

By slowing down, and using diaphragmatic breath, or Ujjayi breathing (breath of fire; maintaining the flow of even, smooth breathing for each inhale and exhale), the body will become relaxed and regeneration can occur. Slow, relaxed breathing brings in an abundance of air to oxygenate the blood and energy from the air expels toxins. This allows for the body to drop into a state of relaxed parasympathetic response. Energy can then be used for restoration and regeneration, building the immune system and providing more energy for the body’s processes.

Stretching is most effective and enjoyable when done during a relaxed state. During stretching, inhale deeply before the stretch, and then exhale slowly as you lean in to the stretch. Breathe normally as you hold the stretch, and lean in more deeply only during an exhalation. Pay attention to your body as you stretch. Never stretch to the point of pain or strain. When a muscle is being stretched beyond its capacity, it will contract to protect itself from tissue damage. If stretching is forced to continue, it can result in injury. If you find your breathing is becoming more labored or you are holding your breath while stretching, then you need to work on a stretch that is less demanding.

inStruCtOr guideLineSLANGuAGE + CuEING

Verbal instruction should be minimized when leading an In-Trinity training program.

Cues are included with images for you to learn the movements and to lead the students into correct alignments. Avoiding excessive communication during an In-Trinity training session, allows 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 not only for the basic movement but also for any modifications and progressions to accommo-date the different abilities of those who are present. As you are teaching, be mindful of your students and how they are performing the movement. Give more assistance with cueing when you see that it is necessary.

The object of training is for students to take themselves deeper than ever imagined and to access movements they normally could not — but to do so within the 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 to 12 weeks for muscle learning to occur in re-sponse to a new activity. It is recommended to do two to three In-Trinity training sessions per week to bring about these changes. With patience and perseverance, most students will see major improvements within three months. As a result of training, they will have muscle imprint that will transfer into improved proficiency in daily activities.

entrainMentIn-Trinity programs are accompanied by entrainment audio files specifical-ly designed to facilitate positive effects of the exercise. Clinically tested and backed by over 30 years of research and study, entrainment programs will help listeners achieve high levels of awareness and improve personal performance in all areas of life.

Signature In-Trinity entrainment audio files are available for purchase through the Resource Center on In-Trinity’s website.

WHAT IS BRAINWAVE ENTRAINMENT?Brainwave entrainment is sound therapy has been shown to have a calming affect on the nervous system. Entrainment works by activating the brain’s inherent tendency to synchronize its sound waves to those of its environ-ment. Depending on the desired brain state, different frequencies of sound or light can be played to stimulate the same frequencies in the brain. When the brain hears sound wave audio that is calibrated to elicit calm, for exam-ple, it will reproduce the same therapeutic sound waves, initiating a healing affect on the body.

HOW DO I uSE ENTRAINMENT PROGRAMS?Simply play & listen. In a class setting, it is most effective to play entrain-ment audio over headphones or on speakers placed to the right and left of the group in your training center.

ABOuTDr. Jeffrey Thompson, the creator of In-Trinity’s signature entrainment programs, has specialized in brainwave entrainment research and study for over 34 years. As the founder of the Center for Neuroacoustic Re-search 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 in-dividuals, worldwide.

Your brain is made of billions of neural cells, or neurons, that communi-cate with each other via electricity. can be measured using an EEG, or electroencephalogram. Your brain’s electrical activity has cyclic, or wave-like, patterns that are known as brainwaves. Like sound or light waves, brainwaves have a frequency, measured in cycles per second, or hertz (abbreviated Hz). A higher frequency represents a faster brainwave, and a lower frequency represents a slower brainwave.

Brainwave frequencies are correlated to your state of mind. There are four known brain waves measured by EEGs — alpha, beta, theta, and delta — and one more recently discovered with more sensitive EEGs — gamma:

Beta brainwaves are measured at 13-40 Hz. These dominate when we are active, alert, agitated, tense, afraid, focused, problem solving, and learning. They are the brain state of our normal waking consciousness. Most of our time is spent in a Beta state.

an OVerView OF BrainwaVeS Alpha brainwaves are measured at 7-13 Hz. They are present during relaxation, daydreaming, and meditation. The Alpha state is also associat-ed with creativity and learning.

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 just after waking. Theta is the border between the conscious and subconscious. The mind is capable of deep learning, healing, and growth while in the Theta state.

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

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

JOHnnY g's MeSSage On 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 be-lieve 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 time 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. During long periods of meditation, martial arts training, and training elite student athletes from around the world, BWE remained a cornerstone for improved performance, recovery, and self-development.

The use of this BWE in an In-Trinity class enhances students’ performance on multiple levels. In-Trinity programs are carefully constructed using static holds, pauses, pivots, and animated and exaggerated 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, multi-layered, and harmonious mind-body music is empowering and enriches the ability to succeed and peak perform.

in-trinitY reSOurCe CenterENLIGHTENED EDuCATIONThe In-Trinity Resource Center hosts additional programming and ad-vanced instructor education to support the training and advancement of the In-Trinity community. In-Trinity programs are designed to be prac-ticed progressively, building upon the skills of the last, while providing instructors with a foundation to develop independence. Live workshops and certification training offer trainers unique opportunities to advance their skills under the guidance of Master In-Trinity trainers.

In-Trinity programming makes it possible to immediately incorporate In-Trinity boards into an existing group training lineup. Programs are de-signed to fully utilize the training potential of the board and workouts can be easily adapted to all ability levels. Alternatively, instructors can use In-Trinity programs as the foundation to create unique programs or as a complement to existing yoga and bodyweight programming.

Programs and training may be purchased through Resource Center on the In-Trinity website.

WARRIOR 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.

inStruCtOr trainingLIVE ON-SITE WORkSHOPSInstructors train on In-Trinity concepts, philosophy and practice with a live one-day workshop led by expert In-Trinity staff trainers at your facility. Workshops will explore the nuances, modifications and progression of the Orientation, Warrior I and In-Trinity I programs to develop the skills and confidence trainers need to design classes.

WEEkEND CERTIFICATION CAMPSDedicated instructors can pursue In-Trinity certification at weekend camps designed to hone skills, deepen understanding and develop an educated instructor network that will promote and advance the In-Trinity practice. Instructor certification can differentiate and elevate your programming from the rest of the crowded yoga field.