Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers

by Timothy Ferriss

#1—Up/Down Lie down on your side and use your arm to support your head. Keeping your legs straight, lift your top leg and lower it, keeping your foot internally rotated as described above. Don’t lift the foot very high. The max angle at your crotch should not exceed 30 degrees. Higher reduces the tension and defeats the purpose. For exercises #2–4, maintain a roughly 12-inch distance between your ankles at the bottom. Maximize tension on the glute medius and only move your leg in a horizontal plane. Ensure the ankle doesn’t dip when kicking behind you, for instance. In the first 1 or 2 workouts, aim to find the leg height that is *hardest* for you. It’s usually 12 to 18 inches from the lower ankle. Remember to keep toe below heel. #2—Front Kick/Swing Kick your top leg out to 45 degrees at the hip (as shown at right). Think “cabaret.” #3—Back Swing Swing your leg back as far as possible without arching your back. #4—Full Front and Back Swing Swing your leg forward and then back (the previous two combined), with no pause at the midline. #5—Clockwise Circles Paint an 18-inch-diameter circle with your heel. Remember, at the bottom of the circle, your ankles should be roughly 12 inches apart. If you let the ankles get within inches of each other, you’re cheating. #6—Counterclockwise Circles Repeat in the other direction. #7—Bicycle Motion Pedal as if you were using a bicycle. Easy peasy, Japanesey? Switch sides and repeat. PLANK CIRCLES ON SWISS BALL The goal of this separate e...