ULTIMATE HEIGHT ROUTINE

Wake up, get lemon and water. Mix it with honey every other day.
Eat protein breakfast after Im done, including sources of Vit C.

Warm up before stretching. 15- 20 min.
5-7 minutes: relaxed running at moderate tempo.
10-15 minutes: prepare joints and muscles:
-


MORNING EXERCISES:
Do them 4-5 hours a week, for at least one hour each day.
NEVER go 2 days straight without doing these.


OUTDOORS (Main choice):
1. Hold your hands up on a horizontal bar over your head. The bar should be high enough to
keep your feet off the ground. Completely relax your body, every part of it (relaxing
technique is very important and will be explained in the other lesson). Hands are the only
part of your body that you should be kept as strong and muscular as possible because you
will need to do this particular exercise very often (later I'll explain how to make your
hands stronger). Keep this position of hanging on horizontal bar for about 20-30 seconds
or less if your hands are not strong enough (for beginners). Take a one minute break and
repeat.
2. Try to reach some high overhanging object (like the branch of a tree) with your fingertips
by jumping in the same spot and pushing up with both of your feet at the same time. Then
try bending your legs at the knees, bending down your body, and then stretching your
body and legs. Do these jumps with all your power, jumping as high as possible. Make 10
jumps. Do not rush, have 5-8 seconds intervals between them. Rest afterward by walking
slowly for 2-3 minutes.

3. Now you should jump in the same spot while trying to reach the same object and using
one leg at a time: 10 times from the left leg, 30 seconds relax time; 10 times from the
right leg, 30 second relax time; 10 times hopping from one leg to the other, switching
each time (30 jumps altogether). Do slow motion exercises for 4-5 minutes to reduce
your heartbeat.

4. After each series of bends (left, center, and right) make one to the back, while keeping your
balance (fig. 12). Do 3 series of these light body bends. Then do 5 series of pushing down as
hard as possible. Try not to tense up your body; let it be relaxed. Take 1 minute of slow walking,
then do 5 more series of the same bends (left, center, right), but this time let your hands touch the
floor with every bend (fig. 13, 14, 15).

5. Walk slowly for a while. Hold both your arms horizontally in one line with your palms up so
you look like a cross (fig. 16). Imagine a lot of pure energy around your body. Breathe the air
into your lungs and slowly move your arms up and then down in front of you, letting the air out
(fig. 17, 18). While doing this, imagine grabbing the outside energy and inserting it into your
body. Do this a few times, until your heartbeat has lessened and you feel rested.




6. Hold up on the horizontal bar, relaxing for the first few seconds, then lift your legs up,
bending them at your knees, as high as possible. Keep this position for 20-30 seconds,
then slowly lower your legs, and release the bar. Rest for 2 minutes, and then repeat this
exercise one more time.


Take a break for 4-5 minutes.

7. Do the reaching jumps with a running start. Move back about 12-15 feet (4-5 meters)
from the object you want to reach. Run slowly toward this object making the last two
steps faster, then jump while pushing up with both of your feet and stretching your body
out to touch the object with your both hands. Do these leaps 5 times, then, after a short
break, repeat them 10 times using one leg to jump, switching from left to right and back
each time.

Cooling down:
At first, hold your hands together on top
of your head and try to reach as high as possible by stretching all your body (fig. 11). Try to
imagine that somebody is trying to pull you up holding your hands. Do it for one minute while
you are walking slowly. After that, move your hands together in a very slow circular motion
without touching each other. Every time your hands rise up, stretch your legs and spine as much
as possible. Don't forget, do not stop walking. 2-3 minutes later you just continue your slow
walk, relaxing and imagining the process of your body's growth

*KEEP GOOD POSTURE THROUGHOUT THE DAY.
* STAY HYDRATED

EVENING EXERCISES (1h). Perform 5-6h before sleep.
Dynamic Height Increase Program: Exercises 1-20
1. You have seen boxers in the ring warm up by jogging before the fight.
Before you do the exercises, jog for about 3 minutes. This will stimulate
the circulation in the whole body. You can also march bending your knees as
high as possible and at only one point.

2. Stand erect with your back and heels together 20 inches from the wall. Then
raise your arms backwards without bending the elbow, till they touch the
wall. Perform 15 times.

3. Stand erect, and raise your arms above your head, joining them with your thumbs. Now stretch and
swing or bend to the right and alternately to the left 15 times.



4. Stand erect and raise your arms straight and above your head. Now bend and
touch your toes then back to original position. Perform 15 times.

5. Stand erect. Raise your arms straight on your sides so that they are
parallel or in line with the floor. Now, turn your entire upper body to the
left, then to the right, with your arms making a circular motion. Perform
15 times.

6. Stand erect, and without bending your elbows, stretch your arms straight,
clap your arms in front then at the back. Perform 10 times.

7.

a) Stretch the neck forward and upward, then backward as far as possible.
Perform these motions 10 times.

b) Perform the head motions but this time resist the
forward or backward
movement with your hand.

c) Now, push your head to the right with your left hand as
you resist the
movement with your neck muscles. Then reverse by
pushing your head to the
left. Perform 10 times.












8. Lie with your back flat on the floor. Raise your arms and let them lie on
the floor above your head. Now raise your back, hips, and legs, making your
body rest only on your shoulders and heels, forming an arc. Pause for a
while before you bring your entire body down. Return to original position.
Perform 10 times.

9. Lie on your right side of the floor, with arms on your sides and your feet
straight together. Then swing your left foot forward as far as possible.
Do this 10 times. Next, lie on your left side and repeat the same movements
with your other leg. Perform 10 times.

10. Get a file of newspapers just high enough to help you reach the arch of
the doorway or a low ceiling with your fingertips. Stand erect without
raising your heels and reach upwards. Do this everyday, removing one
newspaper each day. But stretch up and try to reach the ceiling just
the same.





11. Stand erect, and without bending your arms, rotate them backwards like the propellers of an
airplane, with your shoulders as pivots. Swing them as far back as possible. Perform 15 times.

12. Sit erect on a chair. Clasp your hands behind your neck. Exhale as you
slowly push your head downwards and between your knees. Resist the downward
movement with your neck muscles as you resume the original position.
Perform 10 times.




















13. a) Lie with your face on the floor and your hands at your back. Then raise
your head, shoulders and legs at the same time. Perform 5 times.

b) Place your arms at your sides and alternately raise your legs without
bending your knees. Stretch your legs until you get tired.

c) Place your hands behind your neck. Let someone hold your feet down as
you full your elbows up and as far back as possible and try to raise
yourself from the waist up. Perform 5 times.


14. Lie flat on the floor. With your arms on your side, raise your feet over
your head then downward till your toes touch the floor above your head.
Repeat. Perform 10 times.

15. Stand erect, with your feet 18 inches apart. Stretch your arms to the sides
at shoulder level. Now bend and reach or touch your left toe with your
right hand. Return to erect position. Then bend and touch your right toe
with your left hand. Dont bend your knees throughout the exercise. Perform
15 times for each side.


16. Stand erect with your feet about 18 to 20 inches apart. Then, without
bending your knees, slide your arms down your legs, as far as you can. Then
pause and slowly straighten your spine upwards till you stand perfectly
erect. Perform 15 times.

17. Sit on the floor with your feet straight and together. Now, touch your toes
with your fingers, then return to original position. Perform 15 times.

30 Second Sprint Max Out, then continue with #18.
18. Stand erect. Raise your arms, stretching your body fully upwards. Then
rise on your toes as you breathe in. Raise your heels as high as possible.
Exhale and return to original position. Perform 15 times.

19. Stand erect. Place your hands down and straight together at your back and
pull your arms as far back as possible. At the same time pull your shoulder
blades together or towards each other. Perform 15 times.

20. Find a bar, brace, or door you can grasp and suspend from. Hang as long as
you can or until your fingers get tired. Rest and then perform 4 more
times.

PERFORM 1H 30MIN BEFORE SLEEP. END 30MIN BEFORE SLEEP.
Adding Height Program:
-Do morning warm up.
Perform ONE ROUTINE per day. Alternate routines daily.
Each exercise is 10 reps.
ROUTINE # 1
1.1 The Cobra
Lie on the floor face down with palms on the floor under your shoulders. Begin to arch your
spine up leading with your chin. Arch as far back as possible. Each repetition should last
between 15-30 seconds.
1.2 The Cat Stretch
Get on your hands and knees with your arms locked out. Inhale as you flex your spine down
and bring your head up. Exhale as you bring your spine up into an arched position while
bringing your head down. Each repetition should last between 3-8 seconds.
1.3 Basic Leg Stretch
Sitting down, spread your legs far apart. Reach for your toes. Try to keep your knees as
straight as possible. Now move into reaching for the toes on the other leg. Be sure to keep
your spine straight and move from your hips. Do not arch the upper spine. This stretch
works both your spine and legs. Each repetition should last between 6-15 seconds.
1.4 The Bridge
Lying down with your knees bent and feet flat on the floor as close to your butt as possible,
grab your ankles and hold onto them while you raise your hips up and arch your spine,
lifting your abs towards the ceiling. Lift your abs as high as possible. Go back down. If you
can't hold onto your ankles, keep your arms to the side and use them to help push yourself
up. Each repetition should last between 3-10 seconds. This stretch may be hard to do at
first, but be persistent even if you can't do it completely right at first.
1.5 The Bow Down
Stand with your hands on your hips. Keep your hands on your hips and bend forward as far
as possible, leading with your head. Don't bend your knees and keep your chin off of your
chest. Each repetition should last between 4-8 seconds.
1.6 The Super Stretch
Standing up, reach your hands up as high as you can as you lean slightly back. Feel the
stretch in your lower spine. The Super Stretch can be done standing up or lying down.
Because this stretch is easy and comfortable, we encourage you to do this not only as part
of a program but also at odd times like when you are watching TV or lying in bed. Each
repetition should last between 4-7 seconds.
1.7 One Straight Leg Up
Lying on your stomach with your hands behind your neck, raise one of your legs as high and
as far up as possible. Now repeat with the other leg. Keep your legs straight. Each repetition
should last between 3-5 seconds.
1.8 Super Sky Stretch
On your knees with your arms stretched upwards and hands together, lean your head and
arms back as far as possible. Each repetition should last about 5 seconds.
1.9 The Acrobat
Lying on your back with your knees bent and hands next to your head with the palms flat
against the floor, push off your feet and hands to raise yourself up as high as possible. Each
repetition should last about 8-15 seconds.



ROUTINE # 2
2.1 The Super Cobra
Start with your arms perpendicular to the floor, and the spine arched (the end position of
the cobra). Now bend your hips and bring your body up into an inverted "V" position. While
you are doing that, tuck your chin against your chest. Return to the original position. Each
repetition should last between 10-20 seconds.
2.2 The Table
Sit down on the floor with your legs straight. With your torso straight, place the palms of
your hands on the floor next to your butt. Then tuck your chin against your chest. Now
bring your head back as far as it will go. While doing that, raise your body so that your
knees bend while the arms stay straight. The torso and upper legs will be straight and
horizontal to the floor. Your arms and lower legs will be perpendicular to the floor. You will
be the shape of a table. This is another hard stretch for some. If you can't do it right away,
just do the best you can, eventually you will be able to do it with ease. Each repetition
should last between 8-20 seconds.
2.3 The Yawn
Standing up with hands held together behind your neck, bend your head upwards and back
as far as possible. Each repetition should last 5-15 seconds.
2.4 Hands on the Head Bow Down
Standing with your hands together behind your neck, bend forward as far as possible. Lead
with your head. Bring your chin into your chest. Don't bend your knees. Each repetition
should last between 4-8 seconds.
2.5 Wall Stretch
Standing up against a wall, reach your hands up as high as possible while getting on you tip
toes. Keep your spine flat against the wall as much as possible. Each repetition should last
between 4-6 seconds. This stretch is harder than it looks because you are keeping your
spine flat against the wall.
2.6 The Super Stretch #2
Standing up, face 4 inches (10 cm) from a wall, reach as far up onto the wall as possible
getting on your tip toes. Each repetition should last about 3-5 seconds.
2.7 Touch Toes
Standing with your hands high above your head, bend over and touch your toes. Keep your
legs as straight as possible. You can bend your knees a little if need be. Each repetition
should last between 2-3 seconds.
2.8 Bar Twist
Standing with a broom or bar way over your head, twist to your left and right. Twist to one
side and stretch, then twist to the other side and stretch. You should hold each repetition on
each side for 3-4 seconds.
2.9 The Downhill
Standing with your hands together and arms behind you, bend down at the waist as far as
possible as you slowly swing your arms as high as possible behind you. Each repetition
should last between 4-6 seconds.





ROUTINE # 3
3.1 The Bowl
Lying face down, raise both your arms and legs up at the same time. The shape your body
makes should mimic that of a bowl. Each repetition should last 5 seconds.
3.2 The Skier
Standing with your legs a little more than shoulderwidth apart and your arms raised over
your head as high as possible, bend forward at your waist and push your arms through your
legs. Each repetition should last about 5 seconds.
3.3 Upper Body Slant
Sitting on the edge of a slant board with your legs straight, lean back as far as possible so
that your upper body is completely off of the slant board. If you don't have a slant board,
you can easily create one with a board and a bucket. Each repetition should last 4-5
seconds.
3.4 Lower Body Slant
With your upper body lying on a straight bench and your butt on it while your legs are
completely straight, lean your upper body forward and bring your nose to your knees. Each
repetition should last between 4-5 seconds.
3.5 Sky Stretch
Kneel on the floor with your body straight and your hands against your thighs. Bring your
neck and head forward and tuck your chin to your chest. Then bring your neck and head as
far back as possible while you arch your spine. Each repetition should last between 6-8
seconds.
3.6 Two Straight Legs Up
Lying face down with your palms down and on the sides, raise both your legs up together as
high as possible. Keep your feet together. Each repetition should last 3 seconds.
3.7 Standing Table Hold
Standing with your hands holding a table and your upper body horizontal to the table, have
someone push against your upper back as you stretch. Each repetition should last 10-15
seconds.
3.8 Basic Twist
Standing with your arms straight out at shoulder level, twist your upper body to the left and
right while your legs and hips remain still. The twist to each side should last between 2-4
seconds.
3.9 Bench Stretch
Sitting on a straight bench with your arms raised above you, slowly lean back so that your
upper body is off the bench and horizontal to it. Each repetition should last about 6 seconds.
3.10 Incline Upper Body Slant Stretch
Sitting on the upper part of an incline bench with your legs straight and hand together
behind your neck, lean back over the edge as far as possible. Each repetition should last 4-7
seconds.







RIGHT BEFORE SLEEP:

HYPNOSIS/MEDITATION.
Then:
Thumb Reflex Point
The main reflex point you should massage is located on the pad of your thumb. In other
words, you will be massaging the actual thumbprint area on each thumb.
To do this, begin with your right thumb. Using your left thumb, rub the pad of the right
thumb firmly in a clockwise motion. If your hands are dry, a little hand lotion will make this
much easier and more enjoyable. Once again, you will need to be very firm when doing this
because the pad of the thumb is protected by fatty tissue.
Massage each thumb pad for 2-3 minutes each day.
Neck Reflex Point
The second area you should massage is each side of your neck. Many people find their blood
flow stagnates in their neck region. By massaging the neck very gently, you allow the blood
a smoother passage to your brain, thyroid, and pituitary gland, which in turn will allow for a
more efficient distribution of your growth hormone.
To massage your neck, hold your index and middle fingers together and rub in a gentle,
circular motion over one side of your neck. You can start on either side. We recommend
beginning at the upper portion of your neck just below the ear and slowly working your way
down to your collar bone. Then, begin again at the top just below your jawbone and and
once again slowly work your way down to your collar bone. Repeat as needed then switch to
the other side of the neck. Each side will only take a minute. Finally, slowly roll your neck in
a full, circular motion a few times for a nice, gentle stretch.



*Important Notes:
-When stretching, FEEL PAIN, and hold it.
- Stay awake during hypnosis/meditation.
- Chew your food VERY well.
- Eat at a calorie surplus, but dont force food in.
- Intake lots of yogurt in breakfast and dinner.
- Remember to do deep breathing in spine stretch exercises.
- stay hydrated always
- keep good posture throughout the day