PROGRAM OVERVIEW

COMPASS TEST

PRE-PRIMER
SESSION

IGNITION
EXERCISES

POST-PRIMER
SESSION

FORTIFICATION
SESSIONS

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 COMPASS TEST
OVERVIEW
The PRIME COMPASS divides your body into three Zones. Each Zone consists of a simple Pass/Fail test that
will guide you on how to customize and use MAPS Prime for your greatest benefit

The Zones

Zone 1: Wall Test

ZONE 1 consists of the entire upper body starting at the thoracic
spine. You will be using a WALL TEST to self-determine your
functionality in this zone.

Zone 2: Windmill Test

ZONE 2 identifies spinal and core rotational mobility and overall
trunk connectivity. You will be using a WINDMILL TEST to self-
determine your functionality in this zone.

Zone 3: Squat Test

ZONE 3 consists of the low back, hips and rest of your lower
body. You will be using a SQUAT TEST to self-determine your
functionality in this zone.

ACTION STEP 1: WATCH THE ZONE TEST COACHING VIDEOS

The Wall Test, Windmill Test and Squat Test are detailed and demonstrated in THREE VIDEOS that can be
found in the PRIME COMPASS section of the MAPS Prime membership portal. Watch all 3 videos in their
entirety. It is highly recommended that you take notes while watching and view a second time if needed.

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 COMPASS TEST
ACTION STEP 2: TAKE & SELF-SCORE THE 3 TESTS
Once you fully understand each test, perform each test while keeping in mind the teaching points
specified in the PRIME COMPASS videos.

SCORING THE TESTS

Scoring the tests is simple. If you are able to successfully perform all aspects of any given test you PASS
that particular test. If you are unable to successfully perform ANY aspect of a given test you FAIL that test.

PASS FAIL
Excellent, full range of motion with no pain. Lack of full range of motion, pain or
Fluid motion that can be repeated for reps discomfort, excessive effort needed (heavy
without hitches strain, shaking, lack of stability, inability to
hold contact points, etc), inability to perform
ANY aspect of the test.

These tests, while simple, are challenging to properly perform and are very revealing. While some may be
able to pass all three tests, they will be the exception rather than the rule. The reality is, most people (if not
all), will fail the tests prior to going through MAPS Prime. Do not be discouraged! this is not a competition
and you will see rapid improvement in your ability to complete each test as you continue applying the
program.

ACTION STEP 3: SCORE YOUR TEST — CHECK PASS/FAIL BELOW

ZONE 1: WALL TEST KEY POINTS: Low back, shoulders and occipital point of skull must maintain contact with wall.
during the movement the back of the hands and elbows must maintain contact with the wall.
PASS FAIL

ZONE 2: WINDMILL TEST KEY POINTS: Arms straight up in line with or slightly behind ear. Create straight vertical line
with both arms, fingertips must touch the floor. Must be performed on both sides.
PASS FAIL

ZONE 3: SQUAT TEST KEY POINTS: 90 degree minimum squat depth. Stick must maintain contact with occipital point
of skull, between the shoulder blades and glutes. Hands must maintain full grip on stick, even
PASS FAIL
when switching top and bottom hand. Feet must stay flat on floor.

ACTION STEP 4: PROCEED TO YOUR PRE-PRIMER SESSION

Now that you have determined whether you have passed or failed each test of your MAPS Prime Compass,
take your results to the next page and begin programming your individualized Pre-Primer Session.

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 PRE-PRIMER SESSION
OVERVIEW
The Pre-Primer Session is made up of specific movements to be performed BEFORE you begin your
regular workout. Each Pre-Primer Session is more than a warm-up designed to prevent injury. It is designed
to prepare and prime your body for the workout you are about to perform by:

• Encouraging and strengthening proper muscle recruitment patterns

• Preparing joints for fuller ranges of motion
• Priming the Central Nervous System (CNS) to fire powerfully and with greater muscle fiber recruitment.

The result is that you will squeeze substantially MORE benefit out of each workout (regardless of the
workout programming you follow) which translates into accelerated muscle and strength gains.

ACTION STEP 5: DETERMINE # OF MOVEMENTS TO PERFORM

You will perform a Pre-Primer Session for each of the three Zones you tested in the MAPS Prime Compass.
The number and kind of movements you will perform for each Zone is based on whether you passed or
failed the test for that zone.

IF PASSED IF FAILED ZONE TEST PASSED:

ZONE
# OF MOVEMENTS # OF MOVEMENTS
1 Pre-Prime Movement for that zone
1 1 1-3
2 1 1-3 ZONE TEST FAILED:
3 1 1-3
1-3 Pre-Prime Movements for that zone

ZONE TEST PASSED: EXAMPLES:

• Perform Pre-Primer Movements for all 3 Zones. • Someone who passes all 3 Zones will perform one
You will perform a minimum of 1 and a maximum movement/zone for a total of 3 movements.
of 3 movements per zone. Limit total number of
Pre-Primer Movements to a combined maximum • Someone who fails all 3 Zones will perform 1-3
of 6 for ALL ZONES. movements/zone but no more than 6 movements
per Pre-Primer Session.
• This is NOT a workout. The intensity should be low
to moderate and you should not fell fatigued after
completing your Pre-Primer Session

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 PRE-PRIMER SESSION
PRE-PRIMER SESSION MOVEMENTS
The following are the movements listed by Zone to be used for your Pre-Primer Sessions. Ultimately you
may pick the movements that work for you. We recommend you cycle through all movements in search of
what is most effective for you.

• Wall Circles • Handcuffs

• Prone Cobra • Handcuffs to Rotation
• Swimmers • Outward Tension Shoulder Press
ZONE 1

• Superman Into Retraction • Inward Tension Shoulder Press

• MAPS Red Row • Halos
• MAPS Shoulder Dog • Wall Presses (See Zone 1 Test Video)
• Shoulder Dislocates • Threading the Needle
• Shoulder Dislocates with Row

•Lizard with Rotation •Half Moon Lunges

•Shoulder Armbars with Extension •Cat Cow
•Prone Scorpions •Lying Pelvic Tilts
ZONE 2

•Supine Scorpions •Up Dogs

•Threading the Needle •Quadruped
•Supine Knees Bent Windshield Wipers •Active Thoracic Mobilization
•Squatted Windmills •TFL Bow
•Windmills •QL Stretch

• Froggers • Active Pigeon

• Leg Swings • Mountain Climbers
ZONE 3

• Rolling Lizard • Waiter Bow

• Single Leg Bridge • Butt Kicks
• Cross Leg Squat • Heel Walks
• 90-90s • Dog Pee Ball Stretch
• 90-90 Progression • Kneeling Runner With Rotation

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 PRE-PRIMER SESSION
THE PRE-PRIMER SESSIONS
The following are suggested Pre-Primer Sessions based on Zone Failure.

ZONE 1 FAILURE ZONE 2 FAILURE ZONE 3 FAILURE

Workout 1 Workout 1 Workout 1

Shoulder Dislocates Cat Cow Froggers

Threading the Needle Lizard with Rotation 90-90
MAPS Shoulder Dog Shoulder Armbars w/ Extenstions Rolling Lizard

Workout 2 Workout 2 Workout 2

Handcuffs Prone Scorpion Leg Swings

Handcuffs to Rotation Supine Scorpion Heel Walks
Out/In Tension Shoulder Press Threading the Needle Waiter Bow

Workout 3 Workout 3 Workout 3

MAPS Red Row TFL Bow Mountain Climbers

Wall Circles Supine Windshield Wipers Butt Kicks
Prone Cobra Quadruped Kneeling Runner w/ Rotation

ACTION STEP 6: DETERMINE # OF MOVEMENTS TO PERFORM

Prior to starting your regular workout, choose and perform the appropriate PRE-PRIMER MOVEMENTS.
Spend 1-3 minutes on each movement and remember this is NOT a work-out so keep intensity low to
moderate. Watch the demonstration videos for each movement in the PRE-PRIMER Section of of the MAPS
Prime membership portal.

ESTIMATED TIME TO COMPLETE: 8-15 MINUTES

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 IGNITION EXERCISES
OVERVIEW
While Pre-Primer Workouts are designed to prepare your body for your workout, IGNITION EXERCISES
are designed to fire up your Central Nervous System and prepare your body to perform specific major lifts
such as squats, deadlifts, bench press and overhead presses. Doing these exercises before these lifts can
increase muscle fiber recruitment for faster strength and muscle gains.

A WARNING!
Because of the explosive nature of the Ignition Exercises, we advise that:
•You are in good physical shape
•You have passed all 3 Prime Compass Tests

Doing these exercises with imperfect form or sub-optimal mobility and stability has a high risk of injury.

If you have not passed the 3 Compass Tests SKIP IGNITION EXERCISES and continue focusing on the
other areas of the MAPS Prime program until you are able to pass. Only then return to this section and
add the Ignition Exercises to your workout.

IGNITION EXERCISES
JUMP SQUATS SPEED PRESS
to be performed before squatting to be performed before horizontal
and hinging movement press movement

SPEED ROWS SPEED OVERHEAD PRESS

to be performed before pulling to be performed before overhead
movements press movement

ACTION STEP 7: PERFORM IGNITION EXERCISES BEFORE

GROSS MOTOR MOVEMENTS
Watch the demonstration videos for each movement in the IGNITION Section of the MAPS Prime membership
portal. Perform 1-3 explosive Ignition Exercises before your big lift.
KEY POINTS:
• Take your time to properly set up before performing each repetition. You are NOT trying to fatigue your muscles, just prime them.
• Ramp up your explosiveness each repetition, do not max exert right out of the gate.

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 POST-PRIMER SESSION
OVERVIEW
POST-PRIMER SESSIONS are made up of specific movements to be performed AFTER you have completed
your regular workout. These sessions are more than a cool-down; they are designed to:

• Amplify the muscle building signal you just created in your workout
• Solidify connectivity throughout the entire kinetic chain

In other words, POST-PRIMER SESSIONS not only help you maximize the benefit of the workout you just
completed, they set the stage for your NEXT workout by aiding recovery and minimizing the risk of injury
when your muscles are fatigued.

THE POST-PRIMER MOVEMENTS

The following are the movements listed by Zone to be used for your POST-PRIMER Sessions. Ultimately you
may pick the movements that work for you. We recommend you cycle through all movements in search of
what is most effective for you. POST-PRIMER movements fall into three categories

TENSION POSES FOAM ROLLING STATIC STRETCHING

Chosen for their ability to To improve & encourage To strategically target areas
channel ideal CNS patterning favorable muscle adaptations of the body to dampen CNS
which will prevent excessively signaling in order to improve
tight and fatigued muscles range of motion

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 POST-PRIMER SESSION
POST-PRIMER MOVEMENTS
TENSION POSES • Downward Facing Dog
• Upward Facing Dog
• Handcuff Pancakes with Rotation
• Side Lunge Windmill
• Wrestlers Bridge
• Tension Gekko
• Quadruped Wrist Rotation
• Side Kick Tension Pose
• Internal Hip Rotation
• Golfers Stretch with Internal Rotation

FOAM ROLLING ZONE 1 ZONE 2 ZONE 3

• Scapular • Piriformis •IT

• Mid Back • Hip Flexor •Piriformis
• Vertical • Adductor •Adductors
• Horizontal • Mid Back •Hamstrings
• Vertical •Quads
• Horizontal •Calves

STATIC STRETCHING ZONE 1 ZONE 2 ZONE 3

• Deep Lat Stretch • Ball Crucifixion • Deep Quad Stretch

• Side Kick Tension Pose • Supine Twist Stretch • One Leg Hurdlers Stretch
• Light Dumbbell Fly • Wide Stance Hamstring • Kneeling Elevated
• Dumbbell Hangs Stretch Runners Stretch
• 1 Arm Weighted • Static Pigeon • Kneeling Hip & Ham
Tricep Stretch
• Anchored Bicep Stretch
• Arm to Side Pronated
Bicep Stretch

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 POST-PRIMER SESSION
ACTION STEP 8: DETERMINE # OF MOVEMENTS TO PERFORM
As with Pre-Primer Session you will perform a POST-PRIMER SESSION for each of the three Zones you tested
in the MAPS PRIME COMPASS. The number and kind of movements you will perform for each Zone is based
on whether you passed or failed the test for that Zone.

ZONE TEST PASS/FAIL

ZONE
Tension Poses EVERYONE TEST PASS/FAIL:
1-3 Tension Poses TOTAL (Not Zone Specific)
1
2 1-3 Total ZONE TEST FAILED:
3 Foam Rolling/Static Stretching areoptional
ZONE TEST PASS/FAIL for that zone
ZONE Foam Rolling/Static Stretching

1 1-3
ZONE TEST FAILED:
1-3 Foam Rolling and/or Static Stretching
2 1-3
for that zone
3 1-3

SPECIAL GUIDELINES
• Perform 1-3 Tension Poses TOTAL regardless of Pass or Fail
• Foam Rolling and Static Stretches are optional for any Zone you have passed
• If you have failed any Zone you will perform a minimum of one and a maximum of three Foam Rolling and/or
Static Stretching Movements per that Zone. Limit total number of Foam Rolling and Static Stretching
Movements to a combined maximum of FOUR for all Zones.
(*Be sure to choose at least ONE Foam Rolling or Static Stretch/Zone you fail.)
• This is NOT a workout. The intensity should be low to moderate and you should not feel fatigued after
completing your Post-Primer Session.

EXAMPLES
• Someone who passes all 3 Zones will perform 1-3 Tension Poses. Foam Rolling and Static Stretches are optional.
• Someone who fails all 3 Zones will perform 1-3 Tension Poses PLUS 1-3 Foam Rolling and/or Static Stretches/
Zone but no more than 4 TOTAL Foam Rolling/Static Stretching Movements per Post-Primer Session with at
least ONE Foam Rolling/Static Stretching Movement/failed zone

ACTION STEP 6: DETERMINE # OF MOVEMENTS TO PERFORM

At the end of your regular workout, choose and perform the appropriate POST-PRIMER MOVEMENTS.
Watch the demonstration videos for each movement in the POST-PRIMER Section of of the MAPS Prime
membership portal. Hold Tension Poses for 10-20 seconds and perform 1-3 repetitions. Hold each Foam
Rolling position and Static Stretch for at least 20 seconds.

ESTIMATED TIME TO COMPLETE: 8-15 MINUTES

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 FORTIFICATION SESSION
OVERVIEW
FORTIFICATION SESSIONS are exercises designed to correct common muscle imbalances and improve
overall mobility and connectivity. If you have failed one or more of the Prime Compass Tests, adding
Fortification Sessions to your training is highly recommended even though it is optional. They are
correctional in nature and are designed to help you accelerate your progress so that you can improve
function and pass the Compass Tests you failed. If you have passed ALL THREE of the Prime Compass Tests
there is no need to do the Fortification Sessions.

FORTIFICATION SESSIONS
There are three Fortification Sessions, each designed to specifically focus on and bolster one of the three
Prime Compass Zones you may have failed.

ZONE 1 ZONE 2 ZONE 3

Wall Test Fail Windmill Test Fail Squat Fail

Seated Belt/Cable Row* MAPS Chop Matrix Floor Bridges

Supinated Pulldowns Overhead Squat with Dowel Box Squat
Face Pull Old Timely Press Single Leg Deadlift
Scaption Goblet Squat
Behind-Neck Shoulder Press Good Mornings
Z Press
*Focus on retraction and depression

Specifications: 1-3 Sets/Exercise | 8-12 Reps/Set | 30-60 Second Rest Between Sets

ACTION STEP 10: COMPLETE APPROPRIATE FORTIFICATION SESSION

Once a week on your non-Foundational or “off” days add a Fortification Session for each Prime Compass
Zone you have failed. Work only one Zone on any given day.
EXAMPLES
If you have failed Zone 1 and Zone 2, then you will add the Zone 1 and Zone 2 Fortification Sessions on a
different day of the week. If you have failed Zone 1 and Zone 2, then you will add the Zone 1 and Zone 2
Fortification Sessions on a different day of the week.
KEY POINTS
• Form is of foremost importance. Go as light as necessary to perfect the movements listed
• Once you are able to pass the Prime Compass Zone you originally failed you can discontinue the Fortification
Session for that Zone
• If you are following MAPS programming, use Fortification Sessions in conjunction with Trigger, Mobility &
Focus Sessions or prior to AMP Sessions

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 PRIME COMPASS
ZONE 1: WALL TEST

KEY POINTS:
Low back, shoulders and occipital point of skull must maintain
contact with wall. During the movement the back of the hands
and elbows must maintain contact with the wall.

1 KEEP CONTACT 2 WRISTS TOUCHING

WITH HEAD NODULE THE WALL
PASS FAIL PA S S FA I L

3 KEEP CONTACT 4 PUSH STICK INTO

ELBOW ON WALL WALL WITH BACK
PASS FAIL PA S S FA I L

5
5 KEEP FEET POINTED 6 KEEP CONTACT
STRAIGHT AHEAD HEEL TO WALL
6 PASS FAIL PA S S FA I L

FOR MORE INFO, WATCH OUR VIDEO HERE

ZONE 2: WINDMILL TEST

KEY POINTS:
Arms straight up in line with or slightly behind ear. Create
straight vertical line with both arms, fingertips must touch floor.
Must be performed on both sides.

1 RAISE ARM & 2 KEEP EYES ON

LOCKOUT BEHIND EAR TOP OF HAND
PASS FAIL PA S S FA I L

3
3 KEEP SHOULDERS 4 HINGE HIPS
RETRACTED STRAIGHT BACK
PASS FAIL PA S S FA I L

5 KEEP ARM BACK 6 KEEP BACK LEG

5 & INSIDE OF LEG STRAIGHT
6 PASS FAIL PA S S FA I L

8 7 TOUCH FLOOR 8 KEEP FEET

WITH FINGERS STRAIGHT AHEAD
PASS FAIL PA S S FA I L

FOR MORE INFO, WATCH OUR VIDEO HERE

 ZONE 3: SQUAT TEST

KEY POINTS: • Below 90 degree squat depth

• Stick must maintain contact with all three points

1 KEEP NODULE IN 2 TUCK CHIN

CONTACT WITH STICK PA S S FA I L

1 PASS FAIL

3
4

3 TOUCH BETWEEN 4 KEEP BOTH

SHOULDERS SHOULDERS BACK
PASS FAIL PA S S FA I L

5
6

7 5 TOUCH TAILBONE 6 KEEP KNEES

PASS FAIL FROM ROTATING
PA S S FA I L

7 HIPS BELOW KNEES 8 KEEP HEELS DOWN

PASS FAIL & FEET STRAIGHT
PA S S FA I L
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FOR MORE INFO, WATCH OUR VIDEO HERE