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Foreword
by Bill Clinton

I started working with Ralf Hennig about 6 years ago. At the time, I thought I was in pretty good shape; just a few pounds overweight. Ralf told me he wanted to work on my strength, balance, and flexibility and said the weight loss would come if I watched my diet. He said we would do some light weight work with lot of repetition, but most of the time we would be working on flexibility, building balance and strength in all muscle groups.
 
In the first session, I learned that in spite of years of jogging, golfing, and other physical activities, I was weak, inflexible, and unbalanced. The drills he put me through showed where the problems where, and as I learned to do them, I could see and feel the difference in a short time.
 
My strength and flexibility increased, and my posture improved. But the biggest improvement came in my balance, an area in which I had difficulty.
 
I didn’t ride a bicycle until I was 22 or water ski for a few years after that. When I tried to snow ski, I injured my knee so badly I was disabled for 3 months. Now I can do all sorts of stretch and balance drills on one leg. In my 61st year, this is of great practical importance. The winters are long in New York. In each of the last three, I have slipped on the ice, but didn’t fall once thanks to the sense of balance and recovery I developed doing Ralf’s drills. Sixty-year-old broken bones take a long time to heal. Thanks to Ralf, its one physical challenge I’ve avoided so far.
 
Many of the movements in this book look very simple. Some of them are. But if you do them properly, you will find them rewarding and helpful. They are designed to allow you begin them at any age or fitness level, then to increase the repetitions and difficulty as you are able.
 
The routines can be done with a light medicine ball or a beach ball with light weight that straps around the wrists or ankles. However, I recommend you get the Performance Ball Ralf has designed. It’s the right weight and its soft texture aids in the development of grip and forearm strength and in balance.
 
The key to success with this program is to be persistent but not impatient. Do it three times to five times per week, and you’ll be amazed at how much better you’ll look and feel.

Welcome
Welcome to the site of personal trainer to the athletes and stars, Ralf Hennig. Improve your well being and Performance, with his one-of-a-kind 4 Way Burn Lifestyle Strength and Conditioning Program.

By following Ralf's fun and rewarding training, you will notice increased energy and ease in day-to-day actions and sports, including:

To order or learn more, visit our Products page.

Conditioning for life
Feeling well is the foundation of being fit and being able to perform your personal best. Strength is the basis of moving the body in parts or in unity. Additionally, strength in form of resilience reinforces and protects the joints.

Flexibility is essential to moving without restriction. Therefore, strength and flexibility are in need to allow moving without limitations.

If you are exercising with a weight machine, on a treadmill, or stepper, you are using the same muscles over and over, which can result in tightness or stiffness. Plus, you are ignoring other important muscles in your body, making them weak; eventually, they will no longer lift a load; they will become chronically painful, or even dysfunctional.
 

Balance, symmetry between your front & back, alignment, and good posture are all important fundamental skills for healthy living and feeling well. Coordinated moving between upper and lower body parts requires the mind to be sharp, so it can direct these complex movement patterns.

Often seen in athletic performances, skills such as agility, quickness, and power are needed in functional living, although to a lesser degree than athletes.

My Performance Ball and its uniquely designed techniques help you condition all your muscles to build resilience and strengthen your core, hip muscles and your lower back. These moves will help you become more powerful.
 

Yes, you too can benefit from power moves, just like professional athletes. No machine on the market can mimic the closed kinetic chain pattern better than your body in free motion. No combination of machines or techniques can better strengthen and tone all your muscles at the same time, without getting bulked up, than the Performance Ball.
 
In only minutes, this “no sweat” workout will invigorate you and give you energy for the entire day.
 
My method will condition you to be fit for life- without spending lots of money.