SAM ABBS Training E-Book

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ABBS Training ™

Better Health

Through

Core Fitness

A bdominals-Back-Balance-Stretching

By Rob Ufford & Mici Fluegge

Introducing SAM ,

the Stretch-A-Minute™ Workout Coach



For more information on SAM, please visit

www.stretchaminute.com

©2007 Rob Ufford and Mici Fluegge. All Rights Reserved.



Acknowledgements

Thank you to Mici for a wonderful invention, and to

Darrell for your venerable talent. A special thanks to my

wife Rhonda, and to Kim and Robbie for your support and

insight.

As succinctly stated by Ralph Waldo Emerson: “The firstwealth is health.” May ABBS Training lead you down this

path.

--Rob Ufford



Disclaimer

The techniques, ideas, and suggestions in this document are not

intended as a substitute for proper medical advice. Exercise is not

without its risks and this or any other exercise program may result in

injury. Consult your physician or health care professional before

performing any new exercise or exercise technique, particularly if you

have any chronic or recurring conditions.

The author and publisher of this document make no warranty of any

kind in regard to the content of this document, including, but not

limited to, any implied warranties of merchantability, or fitness for

any particular purpose. Any application of the techniques, ideas, and

suggestions in this document is at the reader's sole discretion and risk.

The author and publisher of this document and their employers are not

liable or responsible to any person or entity for any errors contained in

this document, or for any special, incidental, or consequential damage

caused or alleged to be caused directly or indirectly by the information

contained in this document.

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Contents

Acknowledgements 1

1 ABBS: A Core Focus 5

“Back Ground”

A Core Approach

Introducing SAM

Before you exercise

2 Abdominal Strength 13

Why Stronger Abs?

Anatomy of the Abs

Abdominal Exercises

3 Back in Shape 30

The Problem

Managing Your Back

Back Exercises

4 Balance and Posture 39

Overview

Balance and Posture Exercises

5 Stretching 44Why Stretch?

Stretching and SAM

Stretching Exercises

6 The Program 51

Introduction

Example Routines

Schedule

7 The ABBS Journey 58

A lifestyle change

Maintaining the journey

References 60Feedback 62





5

ABBS: A Core Focus

Chapter 1

“Back Ground”

The Stretch-A-Minute was invented by Personal Trainer,

Mici Fluegge (former Mr. Northern Germany), as an aid to

his training clientele. The original idea was to provide a

lower back therapy device with audible feedback that would

encourage his clients to successfully perform their therapy

objectives (especially at home where most therapy routines

fizzle out). Studies have shown that improvement in

disability scores using feedback is nearly twice that of

control groups without motivating feedback.

Acclaim by enthusiastic users for the Stretch-A-Minute

(affectionately called “SAM”) has led to multiple requests

for commercialization. Key to the device’s success is the

user-activated timer built into the handle. This patent- pending breakthrough separates SAM from all other devices

on the market.

Testimonials supporting SAM have been overwhelming.

Professional athletes, Orthopedic Surgeons, Top Trainers,

Neurosurgeons, and everyday users have all reported

extremely positive user experiences. Here are just a few of

the reported benefits:

Relief from back pain, sports injuries, and other unremitting

health problems



Improved flexibility and freedom of movement

Maintain better body awareness

Other therapy applications besides the hamstring / lower

back soon came to realization as well:

Plantar Fasciitis

Shoulder freeze

Shin splints

Ankle sprains

Achilles tendonitis

Calf Sprain

Breast reconstruction

Further trials indicated much broader, horizontal

applications for Mici Fluegge’s device beyond the world

of stretching. Users began to see amazing results in

their abdominals, their weight, and their general energy

levels.

A CORE Approach

SAM is the perfect device for targeting the structural

center of the body – the core area of the torso. Pillar

strength and its alignment directly contribute to the

health of our organs (as well as our entire body). Pilates

and Yoga have led the way in focusing on core training.

These systems initiate all movements from the center,

while promoting a healthy spine and focused mind.

6



“Absessive” behavior

Too often the focus is only on the abdominal muscles.

We call this “absessive behavior.” Yes abs are

important. Abdominal equipment, including fat burning

supplements, recently topped the billion dollar per year

mark! To insure a stable spine, abdominal exercises

should be done first. However, muscles never work

alone. They always work together with their

counterparts. Very often this teamwork becomes

imbalanced either from our modern lifestyle (sitting toolong in front of the TV or computer) or from improper

conditioning (focusing on abdominal strengthening

without conditioning the other core muscles). The result

is that the counterpart muscles are permanently stretched

and weakened, and the contracted muscle is shortened

and tight..

By the core foundation, we are referring to the

following:

The inner and external ab muscles

The lower back muscles

The glute muscles and the muscles around your

hips

The importance of developing and maintaining the

center of power cannot be overemphasized. Consider

the following facts (Brittenham: Stronger Abs and

Back; see page 62)

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The trunk and low torso constitute over 50 percent of your

body’s total mass.

Lower torso muscles maintain the body’s equilibrium

when performing most physical tasks.

The abdominals help protect vital organs.

The core muscles support the spine.

Core muscles assist in breathing during exercise.

The goal of a productive core is to:

Realize better posture and balance

Improve flexibility

Decrease chances for injury

Maintain better body awareness

Achieve relief from back pain and other chronic health

problems

Arrive at less stress and physical/mental tension

Attain a healthier life style

ABBS Overview

We call our approach to developing the core: ABBS

Training:

A bdominal Exercising

Back Strengthening

Balance and Posture

Stretching (especially the hamstrings)

The result is strong abs, a healthy back, an erect spine,

cute glutes, and a healthier lifestyle! All ABBS

Training exercises are designed to be performed with the

aid of SAM (www.stretchaminute.com) for optimum

results.

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Introducing SAM

Product Overview

SAM is designed to be your workout coach, providing

audible timing feedback whenever you start an exercise.

The best thing about SAM is that it works automatically.

Simply start your exercise and SAM takes over. SAM has

three components: 1) Handle grips, adjustable strap, and

the FIT

timing electronics (located inside one of the

handles).

FIT

Timer

A key feature of SAM is the timer built into the handle.

To activate the timer, simply start your exercise by gently

pulling on the handles, thereby stretching the strap. It is

that simple -- there is no on/off switch needed! The timer

will operate for one full minute as long as the user

maintains a gentle tug on the strap. Releasing pressure

will automatically reset the timer.

There are three phases to the FIT Timer:

1. Feedback at start: When you engage SAM, you

will hear 3 rapid beeps. This lets you know that you

have successfully started your exercise.

2. Interval Identification: Each ten seconds is

announced as follows:1 beep: 10 seconds completed

2 beeps: 20 seconds completed


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3. Time Complete Indicator: SAM will announce

the minute completed by one long beep. Simply

release tension and the unit will automatically

reset.

The FIT Timer electronics are powered by a readily

available 2032 coin cell battery. To replace the battery,

unscrew the cap (end with holes in cap), pull out the battery, and insert the

replacement. The side of the

battery with the writing should

be facing the smaller clip side

of the holder. Use extreme care

as the electronics are very

fragile with the cap off.

Adjusting the strap

To lengthen the strap, hold the handle closest to the

buckle, and pull on the buckle. Next hold the buckle and

pull on the other handle. Finally, pull on the excess strap

to clear any strap within the buckle.

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To shorten the strap, hold the bottom side of the double

webbing and slide the buckle to the desired length. Then

hold the buckle and pull on the handle to tighten any loose

webbing.

The strap may become wrinkled through normal use and

transport. This can be remedied by a quick touch with a

warm iron.

Grips

In the exercises, we will refer to three grips for the handles.These grips are pictured below:

1. In-line

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2. Angle

3. Baton (handles are turned inward)

Before You Exercise

Just a reminder, please consult your physician or health

care professional before performing any new exercise or

exercise technique, particularly if you have any chronic or

recurring conditions.

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Abdominal Strength

Chapter 2

Why stronger abs?

Strong abs are essential for general health, good posture,

and a fit lower back. Many publications even suggest absto be the center of physical beauty. The Abs Diet (see

page 63), by David Zinczenko and Ted Spiker, noted the

following:

Abs will help you live longer. A Canadian study of

more than 8000 people found that over 13 years, those

with the weakest abdominal muscles had a death rate

more than twice as high of those with the strongest

midsections. Obese patients have been found to not

only have higher incidences of heart disease but other

diseases as well including diabetes and cancer.

Abs will reduce injury. US Army study linked

powerful abdominal muscles to injury prevention. In

the study, men who performed the most situps were

five times less likely to suffer lower-body injuries.

Soldiers who performed well in the pushups and 2-

mile run did not have the same protection suggesting

further that it was the abdominal strength that offered

the protection. Strong abs help stabilize your body

during start-and-stop movements. If you have weak

abs, your joints will absorb all the force from these

movements.

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Rectus Abdominis Obliques

Strong abs will help your back . Most back pain isrelated to weak muscles in your trunk. Thusmaintaining a string midsection can help resolvemany back problems. When your abdominal musclesare weak, your glutes and your hamstrings have tocompensate for the work your abs should be doing.This destabilizes the spine and eventually leads to back pain and strain.

Abs will help improve your love life. In one survey,

more women chose strong abs as the muscles mostlikely to make them melt. Biceps finished a verydistant second.

Anatomy of the abs

It is important to know the basic muscle groups of theabdomen to assist in choosing the right balance of abdominal training exercises.

Rectus Abdominis: Often referred to as a “six-pack.” thisis a large sheath of muscle thatruns from your pubic boneto your sternum. We willtarget both the upper andlower sections of the rectusabdominis.

Obliques (external and internal):These muscles run diagonally tothe rectus abdominis, crisscrossingeach other. They are often referredto as the “love handles.”

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Abdominal Exercises

We will now describe abdominal exercises to be performed

using SAM. The exercises will be ordered by muscle

group.

Lie on your back with your knees tucked into your chest.

Position SAM behind your knees. Pull on the handles to

start the timer. Use your upper ABs to raise your

shoulder blades off the ground. Hold for ten seconds.

Lower your shoulders to the starting position and repeat.

Continue for the full minute. (a variation is to add

individual reps every other ten seconds).

Bent Knee Crunch (Upper)

Abdominals

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Position SAM behind your feet with legs positioned

straight up. Pull to start the timer. Use your upper ABs to

raise your shoulder blades off the ground. Hold for ten

seconds. Lower your shoulders to the starting position and

repeat. Continue for the full minute.

Extended Leg Crunch (Upper)

Abdominals

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*You may alternatively position SAM behind the shoulder blades instead of the neck.

Lie on your back, soles of your feet together, as close to the

buttocks as possible. Drop knees to the sides. Position

SAM behind the neck for support*. Pull on the handles to

start the timer. Use your upper ABs to raise your shoulder

blades off the ground, then lower your shoulders to the

starting position. Repeat for the full minute.

Butterfly Crunch (Upper)

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Abdominals



Lie on your back, feet on a chair (or against a wall),

knees bent at a 90 degree angle. Lengthen the strap and

position SAM behind shoulder blades. Pull on the

handles to start the timer. Use your upper ABs to raise

your shoulder blades off the ground, hold for ten

seconds, then lower your shoulders to the starting

position. Repeat for the full minute.

90 Degree Crunch (Upper)

18

Abdominals



Lie on your back, legs straight out about 3 inches off the

ground. Position SAM under the shoulder blades. Pull on

the handles to start the timer. Use your lower ABs to raise

your right knee toward your rib cage and hold for ten

seconds. Return to the starting position and repeat with the

other leg. Continue to alternate legs for the full 60 seconds(6 ten-second intervals).

Raised Knee-In (Lower)

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Abdominals



Lie on your back, legs straight out about 3 inches off

the ground. Position SAM under the shoulder blades.

Pull on the handles to start the timer. Using your lower

Abs, bring your knees to your chest and return to the

starting position. Repeat for the full 60 seconds.

Bent Knee Reverse Crunch (Lower)

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Abdominals



Lie on your back, knees bent, feet in the air. Position

SAM under your shoulder blades. Pull on the handles to

start the timer. Tighten your lower abs and curl your legs

and pelvis toward your ribcage. Return to the starting

position and repeat. Continue for the full minute.

Hip Raise (Lower)

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Abdominals



Lie on your back, legs straight out, 3 inches above the

floor. Position SAM behind your shoulder blades. Pull

on the handles to start the timer. Perform the bicycle

motion alternating both legs. Continue for the full

minute. For more advanced, place SAM behind the

neck and alternate right handle to left knee and left

handle to right knee.

Modified Bicycle (Lower)

22

Abdominals



Position SAM around the leg of a heavy object such as a

couch or table. WARNING: Make sure there is nothing

that can move or fall over on you! Legs should be

extended. Pull on the handles to start the timer. When

the timer starts, roll hips off the floor, legs straight up

and over. After each ten seconds, drop hips to floor andrepeat. Maintain for the full minute.

Isometric Reverse Crunch (Lower)

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Abdominals



Assume a seated position, legs straight out. Hold SAM

with the baton grip, arms extended in front. Pull on the

handles to start the timer. When the timer starts, slowly

twist to one side and then the other side. Repeat for the

full minute.

Oblique Twist (Obliques)

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Abdominals



Lie on your back and position SAM behind your right

thigh. Pull on the handles to start the timer. When the

timer starts, lift your shoulder blades off of the ground and

twist toward the right leg while pressing your knee toward

your chest. At each ten second interval, touch your

shoulder blades to the ground and lift up again. Repeat for the full minute (six 10-second intervals). Reverse

positions and perform the same exercise on the left side.

Single leg oblique crunch (Obliques)

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Abdominals



Lie on your back with SAM beneath your buttocks,

handle with electronics (one with holes in end) extended

out held by right hand. Put your right leg over your left

knee. Place your left hand behind your head. Pull on the

handle to start the timer. Raise your shoulder blades off the ground and twist to the right. Then lower your

shoulders to the starting position. Repeat for the full

minute. Reverse positions and perform the same exercise

on the other side.

Cross Over (Obliques)

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Abdominals



Stand straight with good posture, head erect. Hold SAM

vertically close to the body with the baton grip. Pull on the

handle to start the time. Twist left, then all the way to the

right and finally back to the front (do not move your legs).

Twist right, then all the way to the left and finally back tothe front. Repeat for the full minute.

Speed Twist (Obliques)

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Abdominals



Lie on your back, legs straight out, feet three inches

off the floor. Hold SAM with the baton grip, arms

extended. Pull on the handles to start the timer. Use

your upper ABs to raise your shoulder blades off the

ground, arms straight while using your lower Abs toraise your legs into a vertical position. Return to the

starting position and immediately repeat. Repeat for

the full minute.

V-Up (Ab Combination)

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Abdominals



Lie on your back, knees bent with your feet flat on the floor.

Position SAM under your neck in support*. Pull on the

handles to start the timer. Use your upper ABs to raise your

shoulder blades off the ground and bring your right knee to

your chest. Return to the starting position. Use your upper

ABs to raise your shoulder blades off the ground and bringyour left knee to your chest. Repeat for the full minute.

Single knee crunch (Ab Combination)

*You may alternatively

position SAM behind the

shoulder blades instead of

the neck.

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Abdominals



Back in Shape

Chapter 3 The Problem

The statistics are staggering. One half of all working

Americans admit to having back symptoms each year.

Even more convincing is the statistic that one third of allAmericans over age 18 had a back problem in the past

five years severe enough for them to seek professional

help. And the cost of this care is estimated to be a

staggering $50 billion yearly--and that's just for the more

easily identified costs. Experts estimate that as many as

80% of all of us will experience a back problem at some

time in our lives.

Back pain statistics

From 1997-2001, the average amount of days lost due to back

injuries is 45 days.

13,707,000 people visited a physician’s office for primarily

back pain in the US 2001 (National Hospital Ambulatory

Medical Care Survey: 2001)

From 30 to 40 percent of all workplace absences in Canada are

due to back pain.

Back strain accounts for one-quarter of all WorkSafeBC

(Workers' Compensation Board) claims.

Over two-thirds of back strains are caused by lifting and other

exertions like pushing and pulling.

Over three-quarters of back strains are in the low back.

More than 90 percent of lower back pain cases have no

specific cause (such as infection, osteoporosis, arthritis, etc.).

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Managing Your Back

Exercise and back pain appeared for years to be considered

an oxymoron. This attitude has changed dramatically in

recent years. In fact, a lack of physical inactivity from our

sedentary lifestyle is considered to be a heavy contributor to

back problems. Exercise lubricates the joint and stretches the

muscles so that they are less inclined to strain. Exercise is

now considered to be both a prevention and a remedy for

lower back pain.

It is important to remember that the goal of any back program

is a balance core development consisting of increasing

flexibility and strengthening:

the ab muscles that support the spine

the extensor muscles in the back

the stabilizer muscles of the core

Are you at risk for back problems? Here are three conditions

to consider:

Do you have a job that requires you to lift heavy objects such as anurse lifting patients?

Do you sit in a desk job for most of the day?

Are you overweight (which places extra stress on your back)?

Back Exercises

In this section, we will show exercises designed for the back.

Remember however that a balanced approach is vital to back

health (Without balance from the abs, ligament strain and

joint damage can occur at the front side of the spine. The

spine needs support from both abdominal and back muscles

to achieve even pressure along the length of the vertebral

column). The Programs in Chapter 6 will introduce the back

exercises here in combination with ab development, balance

work, and stretching. 31



Lie on your back, knees bent with your feet flat on the

floor. Position SAM under your shoulder blades. Pull on

the handles to start the timer. Contract the low back

muscles and lift the hips off the floor. Hold for ten

seconds and return to the starting position. Immediately

repeat. Repeat for the full minute (6 ten-second intervals).

Low Back Isolate

Back

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Lie on the floor in a prone position with arms straight out.

Hold SAM with the baton grip. Gently pull on the strap

to begin. Simultaneously lift the upper body and legs off

the ground. Hold for ten seconds. Return to the starting

position and immediately repeat. Perform for one minute

(six 10-second intervals).

Superman

33

Back



Lie on the floor in a prone position. Position SAM

behind the head using the baton grip. Contract the low

back muscles. Lift the upper body so that the chest is

three inches off the floor. Hold for one second and

return to the starting position. Repeat for the entireminute.

Back Crunch

34

Back



1. Sit on a chair, head up with SAM behind the shoulder

blades for support. Gently pull on the handles to start the

timer. 2. Bend forward, exhaling and contracting the

abdominal muscles. 3. Breathe in and straighten up,head back looking up toward the ceiling. Return to the

starting position and repeat for the full minute.

Down and Up

1

3

2

35

Back



Lie on your back, knees bent with your feet flat on the

floor. Position SAM behind your thighs. Pull on the

handles to start the timer. Bring both knees together

to the chest. Hold for ten seconds and return to the

starting position. Repeat for the full minute (6 ten-second intervals).

Back Flexion

36

Back



Lie on your stomach, with SAM under your head in the

baton position. Push out on the handles to start the timer.

Keep your hips in contact with the floor and avoid

tightening your lower back. Look up and allow your back to arch Hold for ten seconds and return to the starting

position. Repeat for the full minute (6 ten-second intervals).

Back Extension

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Back





Balance and Posture

Chapter 4 Overview

The Core plays a major role in total body balance and

stabilization. A weak core can create muscle imbalances

and structural defects such as pelvic tilts (both forwardand backward). Poor body alignment (posture) is a major

contributor to low back pain. It increases disc pressure,

and it stretches and fatigues the ligaments of the back. It

is important to correct poor posture before it becomes a

habit. While the muscles and ligaments can possibly

adapt, the spine cannot. As the aging process develops,

our bodies become bent and stooped. The unequal

pressure on the spine can cause the disks to harden and

lose their elasticity. Poor posture causes smaller and

weaker muscles outside the core to assist in stabilization

for movement. Wasted energy results, breakdowns are

unavoidable.

When viewing the body in a standing position, notice the

inward curve just above the pelvis (in the small of the

back). This curvature (lumbar lordosis) is lost when the

low back is rounded (usually during sitting or bending

forward). A prolonged period of rounding the lower back

and losing the curvature can trigger back problems from

the overstretched ligaments. This fatigue may be quite

painful.

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Trunk stabilization/balance will challenge your senses

and help you get in touch with your body. Eastern

cultures have been following this philosophy for

centuries. Balance is the result of correct body

alignment. Thus improved balance is a guide to

correcting poor body alignment and the resulting

physical ailments from improper alignment.

This section will provide several balance related

exercises that will help to focus the mind and the bodytoward correct structural alignment. First, however, we

offer the “meditated minute,” a simple one minute

exercise to relieve stress and focus on sitting correctly.

We recommend you perform this exercise once an hour

or so in the home or on the road while studying or

working at the computer for long hours:

Meditated minute:

Sit on the chair with feet flat on the floor. Keep your

head erect. Hold SAM with the strap supporting thesmall of your back. Gently pull on the strap to start the

timer. Close

your eyes and breathe deeply.

Focus on relaxing while sitting

erect. Continue for the entire

minute. A variant can be to

clench your ab muscles every

other ten seconds.

40



Place SAM behind your upper shoulders and gently tug

to start the timer (you may alternatively place it behind

your back). Raise your left knee up at a 90 degree angle.

Stand straight and balanced. Remember to relax and

breathe (A variant that increases the difficulty is to closeyour eyes during the exercise). Continue for the entire

minute then switch legs.

Stork

Balance and Posture

41



It is probably best to remove your shoes for this

exercise! Place SAM behind your upper shoulders

(you may alternatively place it behind your back). and

gently tug to start the timer. Raise your left foot up

against the inside of your right thigh. Stand straight

and balanced. Remember to relax and breathe. Switch

legs after 30 seconds.

Balance Tree

42

Balance and Posture



Start in a ball and keep your head inside your knees,

heels on the ground. Place SAM under your feet and

gently pull to start the timer. Now balance on your

glutes while working your abdominals. Start this exercise

by rolling backward balancing on your spine. Now roll

back up to the starting position (rolled up and balanced).

Repeat for the full minute.

Body Roll

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Balance and Posture



Stretching

Chapter 5

Why Stretch?

Research has shown a direct relationship between a

lack of physical exercise and ill health. We don’t

move enough and with enough variety in currentlifestyles to keep ourselves functional. Stretching is

the link between sedentary and active lifestyles.

Without it, we become stiff and our muscles become

weak. This leads to a loss of postural alignment,

resulting in numerous aches and physical ailments.

One author aptly called it a downward spiral.

Stretching feels good when done correctly. It is not

stressful, but peaceful and relaxing. The object is to

achieve freer movement by reducing muscular

tension. It is not to see how far you can stretch whichoften leads to overstretching and injury. You will

learn to enjoy movement through regular stretching.

Quite simply, stretching makes you feel good! If you

want scientific evidence, a 2003 study of Japanese

army recruits found that recruits who stretched every

day had far fewer back problems than those who did

not stretch.

Stretching and SAM

In the opening chapter, it was mentioned that the

original purpose of SAM was as an aid to hamstring

44



stretching for physical therapy patients. We have

already discussed pelvic tilt as a source of lower back

pain. If the hamstrings are weak/tight, the thigh

muscles (quadriceps) tend to pull the pelvis forward.

To compensate, patients change their walk to a “duck

walk” that strains the knees and other joints in the

body. Everything goes downhill from there.

Tight hamstrings can also increase your risk of aslipped disk according to a study in the journal Spine.

Researchers monitored 16 young men with herniated

disks and found that 40 percent of them had tight

hamstrings that persisted even after they underwent

back surgery. Inflexibility can create muscle

imbalances that put added strain on disks says Joel

Press, M.D. of the North American Spine Society.

While SAM is excellent for stretching all aspects of the

body, we are going to focus on stretches that support

the core development of the body. Overall stretching(not just the hamstrings) is extremely important for

excellent health.

45



Lie flat on floor with one leg bent and foot placed on

floor. Place the nylon webbing around the other foot on

the area between heal and ball of foot. Pull gently on the

handles to start the timer. Extend the leg into a straight

position, ideally as close to the body as possible. Keepyour head on the ground. No excessive force is to be

exerted against the resisting hamstring muscle as this

could lead to injury. Hold for the full minute. Repeat

with the other leg.

Hamstring

Stretching

46



Lie on your right side with your right arm straight out and

your right leg extended. Place SAM around your left ankle

and bend at the knee. Pull on the handles to start. Stretchfor one minute then repeat with the other leg.

Quadriceps

47

Stretching



Stand straight with SAM behind your back, holding

one handle behind the head and the other handle by

your glute, arm extended. Gently pull down on the

downward handle to start the time and stretch theshoulder. Hold for ten seconds. Now extend the arm

out to the side to further isolate the shoulder. Hold for

ten seconds. Return back to the start and repeat for the

full minute. Repeat with the other shoulder.

Shoulder and Triceps

48

Stretching



Stand straight with SAM behind your back, arms

straight down by your side. Use the baton grip and

gently push out on the handles to start. Stretch your

chest muscles while breathing deeply. Continue for tenseconds. Then bend forward raising your arms parallel

to the ground. Hold for ten seconds. Return to the

starting position and continue for the minute.

Chest and Deltoid

49

Stretching



Stand straight with your arms extended over your head,

holding SAM with an in-line grip. Pull on the handles to

start the timer. Hold for ten seconds breathing deeply.

Then bend to the right side keeping the strap tight to

continue the timing. Hold for ten seconds. Bend to theleft side and hold for ten seconds. Now bend forward

with your arms straight out front. Hold for ten seconds.

Raise up and lean back, head looking up at the ceiling.

Hold for ten seconds. Straighten back up and position the

arms in front down by your side. Hold SAM in either the

in-line or the angle grip. Hold for ten seconds to

complete the minute.

Good Morning

50

Stretching



The Program

Chapter 6

Introduction

We have demonstrated numerous exercises over the past

few chapters. This chapter is about putting them together.The result is a “Program” -- your Program. We will

offer sample Programs; however, the real value is

providing a template that can be adapted to target your

individual needs. A Program is a series of routines along

with a schedule for practicing those routines. A routine is

defined as a collection of individual exercises. Successful

Programs address the following:

Objective - It is important to select routines that support

your personal goals. Here are sample objectives:

Six-pack development

Backache prevention

Increased flexibility

Targeted physical therapy

Weight loss

Stress relief

General health

Balance - As previously discussed, it is important to

balance muscle groups in any Program. This is often

achieved by scheduling routines that complement eachother. Successful Programs also balance the mental

aspect of exercise in addition to the physical side.

51



Longevity - A Program must lead to a lifestyle change. It is

very difficult to stay in peak condition for long periods of

time. This leads to burnout. To combat burnout, you can

vary both the routines (or individual exercises within a

routine) and the intensity. For instance regarding intensity,

you may want to perform the five minute routines as you

peak to get ready for a cruise and then drop down to the

three minute routines afterwards.

Sample Routines

1. Ab Intro

Goal: Abs; Duration: 5 Minutes; Difficulty: Low

Ab Intro Page

Bent knee crunch 15

Raised knee-in 19

Extended leg crunch 16

Oblique twist 24

Low back isolate 32

2. Ab Intro+

Goal: Abs; Duration: 5 Minutes; Difficulty: Moderate

Ab Intro+ Page

Bent knee crunch 15

Raised knee-in 19

Single leg oblique crunch left 25

Single leg oblique crunch right 25

Down and Up 35

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3. Ab Advanced 1

Goal: Abs; Duration: 5 Minutes; Difficulty:

Advanced

Ab Advanced 1 Page

Bent knee crunch (alternate with reps) 15

Hip raise 21

Modified bicycle 22

Cross over (left) 26

Cross over (right) 26

4. Ab Advanced 2

Goal: Abs; Duration: 5 Minutes; Difficulty:

Advanced

Ab Advanced 2 Page

Butterfly crunch 17Isometric reverse crunch 23

Extended leg crunch 16

Single leg oblique crunch left 25

Single leg oblique crunch right 25

5. Three Minute Abs Intro

Goal: Abs; Duration: 3 Minutes; Difficulty: Low

Three Minute Abs Intro Page

Bent knee crunch 15Bent knee reverse crunch 20

Speed twist 27

Routines

53



6. Three Minute Abs Intro+

Goal: Abs; Duration: 3 Minutes; Difficulty: Moderate

Three Minute Abs Intro+ Page

V-Up 28

Oblique twist 24

Body roll 43

7. Three Minute Abs Advanced

Goal: Abs; Duration: 3 Minutes; Difficulty: Advanced

Three Minute Abs Advanced Page

Single knee crunch 29

Speed twist 27

Hip raise 21

8. Back Prevention 5

Goal: Back Health; Duration: 5 Minutes; Difficulty:

Moderate

Back Prevention 5 Page

Back crunch 34

Stork (30 seconds each leg) 41

Down and up 35

Superman 33

Hamstring (30 seconds each leg*) 46

*30 seconds each leg is minimum (one minute preferred)

Routines

54



9. Back Prevention 3

Goal: Back Health; Duration: 3 Minutes; Difficulty:

Moderate

Back Prevention 3 Page

Down and up 35

Body roll 43


10. Back Relief

Goal: Back relief; Duration: 3 Minutes; Difficulty:

Moderate

Back Relief Page

Back flexion 36

Back extension 37

Swan 38

11. Core Good Health

Goal: General Health; Duration: 5 Minutes;

Difficulty: Moderate

Core Good Health Page

Bent knee crunch 15

Swan 38

Stork (30 seconds each leg) 41

Body roll 43



Routines

55



12. Stretch 5

Goal: Health and flexibility; Duration: 5 Minutes;


Stretch 5 Page

Chest and deltoid 49

Shoulder (30 seconds each shoulder) 48Quadriceps (30 seconds each leg) 47


Good morning 50

13. Stretch 3

Goal: Health and flexibility; Duration: 3 Minutes;


Stretch 3 Page

Chest and deltoid 49

Good morning 50



Routines

56



Example ABBS Program Schedules

PROGRAM M T W TH F S SU

5 Minute

Abs Intro

Abs Intro Back

Prevent 3

Abs Intro Back

Prevent 3

Abs Intro Back

Prevent 3

Stretch

5

5 Minute

Abs

Advanced

Abs

Advanced

1

Back

Prevent 5

Abs

Advanced

1

Back

Prevent 5

Abs

Advanced

1

Back

Prevent 5

Stretch

5

3 Minute

Abs Intro

3M

Abs Intro

Back

Prevent 3

3M

Abs Intro

Back

Prevent 3

3M

Abs Intro

Back

Prevent 3

Stretch

3

3 Minute

Abs

Advanced

3M

Abs Adv

Back

Prevent 3

3M

Abs Adv

Back

Prevent 3

3M

Abs Adv

Back

Prevent 3

Stretch

3

5 Minute

Back

Prevention

Back

Prevent 5

Core -

GH

Back

Prevent 5

Core - GH Back

Prevent 5

Core - GH Off

Core – Good

Health

Core - GH Stretch 5 Core -

GH

Stretch 5 Core -

GH

Stretch 5 Off

Again, these are sample templates to help guide you

toward tailoring your workout to meet your objectives. Remember to vary both the routines (or individual

exercises within a routine) and the intensity (duration) to

avoid monotony and burnout. This also prevents your

muscles from adapting to any one routine, thus producing

optimum results.

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The ABBS Journey

Chapter 7 A lifestyle change

As the title states, this is a lifelong journey, not a two-week seminar. The ABBS program is about lifestyle

changes -- changes that can be sustained. A minimum of

three minutes per day is manageable. During a peaking

period, the program can be elevated to 5 and even 10

minutes per day, still within manageable limits.

Long-term optimal results are a function of four variables

that must be controlled through lifestyle changes:

Your ABBS routine

Proper nutrition and diet Control of stress

Cardiovascular training

There are a myriad of books covering nutrition and diet

which won’t be repeated here. One of our favorites is the

Abs Diet: Eat Right Every Time Guide by David

Zinczenko (see page 63). This handy book is very

reasonably priced and readily available. Keep it in your

briefcase. The focus is not about food deprivation, it is

about eating sensibly (properly), both at home and at

local restaurants. Nutritional knowledge is a powerful

tool for achieving and maintaining optimal health.

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Maintaining the Journey

We will conclude with four key points to help ensuresuccess along the way:

1) Start Safely. Check with your physician beforetrying a new routine so you don’t do anythingthat is unsafe. Don’t jump immediately intoadvanced exercises if you are starting anew nomatter how healthy you may be.

2) Set realistic goals. Have clear objectives over a reasonable time period. Don’t expect to getchiseled abs in one week before your cruise!

3) Exercise at the same time each day. Aconsistent routine is key to success. If you area morning person, exercise as soon as you getout of bed either from your house or from your hotel room (yes SAM is perfect for business

trips).

4) Vary your routine. We have provided youwith many exercises and programs. Onedictionary definition of monotony is“wearisome sameness.” Keep the “weary” outof your exercise routines!

There is a well known saying “the journey is thereward.” Enjoy the journey. We wish you the best of health along the way!

59



References

Anderson, Bob. Stretching. Bolinas, CA: Shelter Publications Inc.,

2000.

Brill, Peggy. The Core Program. New York: Bantam Books, 2003.

Brittenham, Dean and Brittenham, Greg. Stronger Abs and Back.

Human Kinetics, 1997.

Brungardt, Kurt. 3-Minute Abs. HarperPerennial, 1998.

Brungardt, Kurt. The Complete Book of Abs. New York: Villard

Books, 1998.

Brungardt, Kurt, Brett, & Mike. The Complete Book of Core

Training. New York: Hyperion Books Inc., 2006.

Cosby, Melissa. Stretching & Toning For Flexibility & Definition,

New York: Barnes & Noble Books, 2005

D’Arezzo, Paul. Posture Alignment. Colorado Springs, CO:

Marcellina Mountain Press, 2003.

Freedman, Francoise Barbira et al. Yoga & Pilates For Everyone.

London: Hermes House, 2006.

Gordon, Alan. flexibility. London: MQ Publications Limited, 2005.

Hochschuler, Stephen. Back in Shape. Boston: Houghton Mifflin

Company, 1991.

Hochschuler, Stephen. Treat Your Back Without Surgery. Prizm

Development, Inc., 2002.

60



References (cont.)

Johnson, Jim. The Sixty-Second Motivator.

Indianapolis, IN: Dog Ear Publishing, 2006.

Korte, Antje. Pilates: Fitness training for body and

soul. Munich: GRAFE UND UNZER VERLAG,

2004.

McKenzie, Robin. Treat Your Own Back. New

Zealand: Spinal Publications, 1986

Nachman, Larry. 21st Century Fitness. Charleston,

South Carolina: 21st Century Enterprises, 2002.

Norris, Christopher. Abdominal Training. Guilford,

Connecticut: The Lyons Press, 2002.

Siler, Brooke. Your Ultimate Pilates Body Challenge.

New York: Broadway Books, 2006.

Sutcliffe, Jennifer. The Total Back Book. London:

Carroll & Brown Limited, 2002.

Verstegen, Mark and Williams, Pete. Core

Performance. Joxy LLC, 2004.

Zinczenko, David. The Abs Diet. Rodale Inc., 2004.

Zinczenko, David. The Abs Diet Eat Right Every Time

Guide. Rodale Inc., 2005.

Zinczenko, David. Men’s Health Amazing Abs.

Rodale Inc., 2006.

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The Feedback has been overwhelming!

SAM was originally tested just for hamstring stretching. Here are smallsamples of the early comments:

Steven B. Singleton, MD, Orthopedic Surgeon

(Steadman Hawkins Clinic of the Carolinas)

“I highly recommend SAM for the treatment of hamstring injuryand/or lower back pain. This device may be used in conjunction withother modes of supervised treatment, or even alone as a home usedevice for those who need to improve hamstring flexibility with regardsto lower back health.”

Bill Haas, PGA Golf Pro

(NCAA Jack Nicklaus Award Winner 2003/2004)

“SAM is absolutely awesome, and I would recommend it to anyone for reliable stretching of the hamstrings and for keeping a healthy lower back. After using the stretcher consistently for five weeks, I noticed amarked improvement in my hamstring flexibility as well less tension inmy lower back and hip muscles. These physical enhancements meanthat I’ll definitely continue regular use of SAM, as increased flexibilitywill positively impact my golf game.”

John W. McBurney, MD, Neurologist

(Spartanburg Neurological Services, P.A.)

“The first time I used Mici Fluegge’s SAM, I had one of those “nowwhy didn’t I think of that” experiences. In my 25 years as a competitivecyclist and runner, and my 20 years as a practicing neurologist, I never had an effective way to stretch or to get my patients with back pain to stretch. My flexibility improved 20 degrees and although Idon’t really have a painful back, my back felt better. I think, the SAMis a wonderful innovation that should be of great benefit to athletes of all sorts. But in addition, this product could be an invaluable tool instructuring home flexibility exercises in patients suffering from back pain.”

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Fieldin Culbreth

(Major League Umpire #25)

“This device has been a real God Send. It’s simplicity is beyondwords and it’s results can only be spoken by the individual using it.SAM takes the monotony out of stretching simply with it’s timer that gives you something to shoot for. It is perfect for the personwho travels and it takes up practically no space and only weighsounces. The people who want to stretch before games and after workouts will love this device. Mici, it was back in High Schoolthat I last sat like an Indian.”

Richard A. DeMarco, NASMCPT, CPFI, Owner FAST TM Fitness Education Program

(Department Head Greenville Technical College)

“As a Certified Professional Fitness Instructor it is hard for me toadmit that this device when used properly can deliver the sameresults as assisted stretching with a personal trainer, but it does. Themain challenge presented with people trying to perform (PNF-)stretching on themselves is their inability to hold the stretch longenough to obtain the benefits. With SAM’s easy instructions and self timer; the challenge is solved. A series of beeps broken downinto ten second increments tells how long to hold the stretch. Beingin the personal training and fitness industry for over 12 years, I

have never seen a device quite like this one.”

Frank P. Grill

“In the 10 days of using the SAM I have noticed that the pain inmy back is not as severe, especially first thing in the morning whenit usually is the most painful. I am 71 years old and for the lastcouple of years I have had lower back pain which was diagnosed asosteoarthritis. The foam handles not only allow for a good gripbut allow you to vary your hand positions on the handles without losing tension. The stretch is therefore maximized to the pointwhere you can maintain it for one minute.”

Peter Kotland, Ultraman World Champion, 4 x Ironman Distance

Winner “Very easy and simple to use. I noticed all the benefits of it when I didn’t use it. My muscles were tighter and not as flexible.”

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Bryan Moore

“I’m 47 years old. I must admit I have never stretched in my life. Ican’t even lift my leg straight out while laying on the floor due totight muscles. The SAM device is the perfect tool for us non- stretchers. Typically I use it at the end of the day (prior going tosleep). It has improved my range of motion and also the residual pain I did have disappeared completely.”

Mike Henthorn

“After only 2 weeks, I noticed a huge improvement in my flexibilityand consequently in my lower back. I largely contribute the resultsto the comfortable handling, but more so to the presence of the built-in timer. It is absolutely awesome. It allows one to stretchaccurately and safely for a 60 second period, which is the durationrecommended by Physical Therapists. I realized that for 10 years I never stretched long enough. I could have accelerated my resultstremendously had I owned your device. Needless to say, SAM isnow my device of choice.”

Sean Mahaney, PT, DPT

The hamstring stretching device created by Mici Fluegge of PersonallyTrained is a simple yet ingenious device. As therapists wewant our patients performing prescribed exercises correctly, whichincludes the adequate number of repetitions and hold times wedetermine are needed to achieve goals. Mr. Fluegge’s stretcher will

allow the back pain patient or anyone who needs to improvehamstring flexibility the ability to easily, comfortably and effectively perform this stretch. This device will be ideal for clinic, gym, and home use.

Burton Johnson, ATC

“I specifically recommend the ‘stretch device’ for stretching thehamstrings in multiple planes during post operative therapy, and long term fitness programs.”

Phillip G. Esce, MD

(Spartanburg Neurosurgical Institute)

I consistently treat patients who suffer from lower-back pain and

injuries. I would recommend use of the SAM most highly for thosewho suffer from lower-back pain.

64



Recent feedback for SAM

Janice Young, Certified Pilates Instructor

Congratulations on your creation of SAM! Your devicehas much in common with the ever-growing Pilatesmovement. We share many common principles including:

A focus on a strong body core by developing the powerhousemuscles in a balanced manor . This enables the rest of the

body to function efficiently. The philosophy is that all actioninitiates from the trunk and flows outwards to the extremities.

Stressing stability and proper alignment.

Emphasis on a mind-body connection. Conscious control of movement enhances body awareness.

The user-activated FIT Timer is truly unique. It providesmotivational feedback that accentuates the user experience. I believe SAM is the next best thing to being at the studio.Its highly mobile form factor is perfect for exercising athome and on the road.

Eron Benjamin, Certified Personal Trainer and StrengthCoach, Universit yof South Carolina, Spartanburg

Thank you for introducing me to SAM. I have been using it to target my abs with impressive results. The FIT Timing system is a great motivator. It makes myworkouts at home enjoyable. The variety of exercises isalso great. I can target upper, lower, and oblique absmuscles with multiple exercises which helps to add muscledefinition and avoids monotony in the workouts.

I have also followed the entire ABBS training philosophy, adding back exercises and stretching tocomplement the abs development. I have had lower back

problems in the past, and the balanced approach hashelped to keep my back in line.

65



About the Authors

Mici Fluegge: Achieving and maintaining excellent

fitness comes easy for Mici Fluegge, creator of the

”Stretch-A-Minute." Mici was born in October 1968, in

Kiel, Germany. He played soccer over ten years, winning

the U-16 State Soccer Championship in 1985 with

"Holstein Kiel". That same year, he began bodybuilding

and entered the competitive realm one year later. Mici'sexpertise in fitness journeyed across the Atlantic in

1993 when he moved to Clearwater,

Florida. AAAI certification in 1994

and ISSA in 1995 helped launch

"die Schickeria" in 1996, his

successful personal training business

in Clearwater. Relocating to the

Greenville/Spartanburg, South Carolina

area in 2003, Mici continued to offer

outstanding services through "Personally

Trained." This training company helps

clients achieve improved physical fitness

and maximum personal results.

Rob Ufford : A successful marketing

entrepreneur, Mr. Ufford is the founder

of multiple technology companies. A graduate of West

Point, Mr. Ufford has been an advocate of physical

fitness throughout his military and civilian careers. The

Stretch-A-Minute is Mr. Ufford’s second sports product,

having introduced the SportsStop basketball returnsystem in 2000.

Documents

SAM ABBS Training E-Book