To perfect your posture in the O15 Chest Press, check out this freebie PDF detailing each aspect of the posture.

You’ll note that this position rotated changes the chest press to a wall sit.  The specifics of this posture (the torso position of pelvic tilt + shoulders down and back, arm placement at chest, toes pulled back, and parallel limbs) are components of many other O15 exercises, so to study this sheet and practice will help you improve more than just your execution of a chest press.

If you prefer your workouts at the gym, we have included specifics on a variation on the chest press for using an upright press machine vs. the bench for a little variety.

Download to your phone for easy reference!

The right tools will ensure that you are in the correct position and will help you master your workout.  We will soon have items available for purchase, but if you are the DIY type, you can make everything you need with a quick trip to the hardware store. *

Back Stick

• Keeps your spine in the proper straight alignment
• Place on your back for the bent-over row, push-up, and plank
• Velcro to the wall for wall chair and crippler
• 1.5″ square around
• 20″ in length
• If you want to make a separate stick to use on the wall to avoid moving the 20″ stick higher or lower, 36″ or longer is recommended

Cane

• Keeps your upper body alignment and breaks your fall
• Mostly used in crippler and wall-chair, but also useful for a weightless bent-over row
• Hold between the palms, keeping the cane and your forearms parallel with the floor
• For extra challenge, press inward, particularly during the exhale
• 1.5″ square around
• 28-30″ in length

Crippler Stand

• 24″ long, 2.5″ high (shoe sizes up to a men’s size 11)
• For larger shoe sizes, use a 3.25″ height
• Keep your heels 1.25″ away from the wall so that your back (against the 1.25″ stick) and your heels are in line.  If you have baseboards, be sure to note how far they protrude.
• Alternately, you can stand on the handles of a pair of 10 or 12 pound dumbbells placed next to one another.  Do not use round dumbbells, only square or hex ends.

* Tip – Don’t want to sand and paint raw wood? Wrap in duct tape for a smooth non-slip surface.

If you are a beginner to O15, it is recommended that you watch each routine and observe the details of the posture before performing for the first time.

O15 Volume 2  contains 8 workouts total, including 6 completely unique combinations of exercises.  #3 & 7 are the exact same routine demonstrated by an expert and a beginner respectively.  As you practice, your posture should become more similar to that shown in #3.  #4 & 8 are the same combination of exercises, but with different timing for a different challenge.

Once you begin your program, you should aim for 3 to 4 days per week.  You can cycle through in order or pick and choose.

If you meet that goal and want more, instead of doing an extra workout, choose a single position (or a full routine) to simply practice, using no weight and at an easier angle.  As you practice the posture and breathing and become proficient, your workouts will increase in challenge as your performance becomes more precise.  The better the challenge, the better the results!

Below is the full description of each routine featured in this DVD.

#1 – Wall Chair/Row

• 1 wall chair, low
• 4 wall chair, 45° angle + bicep hold
• 4 bent-over row or half row
• 1 wall chair

#2 – Push-up/Crippler

• 3 push-up
• 2 crippler + lateral
• 2 push-up
• 3 crippler + bicep hold

#3 – Plank/Wall Chair/Crippler #1 (expert)

• 3 forearm plank
• 2 wall chair
• 3 knee plank
• 3 crippler

#4 – Wall Chair/Crippler #1

• 5 pairs alternating crippler & wall chair
• 1 pair = 50s on:10s off
• 4 pairs = 40s on:20s off
• Shorter rest in the first two pairs sets you up for a greater challenge through the remainder of this workout.

#5 – Push-up/Crucifixion

• 2 push-up
• 3 crucifixion/chest press combo
• 2 knee push-up
• 3 crucifixion/chest press combo

#6 – Wall Chair/Lateral/Press/Crippler

• 1 wall chair
• 4 lateral in 90° and 45° wall chair
• 4 standing press in 45° wall chair
• 1 crippler

#7 – Plank/Wall Chair/Crippler #2 (beginner)

• see #3 for details
• This version shows how your posture is likely to break down throughout the course of your workout.
• As you progress, you will develop more control and spend more time in each round in the correct posture, at which point you should follow #3 instead.

#8 – Wall Chair/Crippler #2

• 6 pairs alternating crippler & wall chair
• 12 rounds total = 40s on:20s off
• Altered work:rest ratio allows you to slightly reduce the intensity and complete more rounds total.

The Wall Chair (alternately called “The McCarron” on the DVD) is a very basic position as long as you place your legs correctly before you begin.  If your feet are placed improperly, not only is it less challenging for the legs, you risk putting pressure on your knees.  Continue Reading