Primal Pattern - Paul Check PDF

Pr
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Movements
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Primal Pattern®
Movements
A Neurodevelopmental Approach to Conditioning
by
Paul Chek
A C.H.E.K Institute Publication

San Diego, CA
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l i s t i c E xe r c i s e
Primal Pattern® Movements -
A Neurodevelopmental Approach to Conditioning
Copyright © 2003, 2011, Apriori Anatomikos, Inc.
Layout design: Joling Lee

Editor: Penthea Crozier
Proof readers: Clare Nelson, Ruth Pyszczynski and Holli Clepper
Illustrations: Charlie Aligaen
All rights reserved. All written and artistic content of this publication is
protected under international copyright law. Without limiting the rights
under copyright reserved above, no portion of this publication may be
used, reproduced, stored in or introduced into a retrieval system, or trans-
mitted in any form or by any means, electronic or mechanical, including
fax, photocopy, recording or otherwise by anyone but the purchaser for his
or her own personal use. This book may not be reproduced in any form
without the prior written permission of the copyright owner, Paul Chek,
or the publisher, C.H.E.K Institute.
C.H.E.K Institute
San Diego, CA, USA
800.552.8789
info@chekinstitute.com
www.chekinstitute.com
Printed in the USA
Chek, Paul W.
Warning - Disclaimer
The workouts and other health-related activities described in this publica-
tion and program presented by the C.H.E.K Institute were developed by the
author to be used as an adjunct to improved strengthening, conditioning,
health and fitness. These programs may not be appropriate for everyone. All
individuals, especially those who suffer from any disease or are recovering
from any injury, should consult their physician regarding the advisability of
undertaking any of the activities suggested in these programs. The author
has been painstaking in his research. However, he is neither responsible nor
liable for any harm or injury resulting from this program or the use of the
exercises or exercise devices described herein.
Primal Pattern® is a registered trademark of Apriori Anatomikos and

used with permission.
Primal Pattern® Movements
A WORD ABOUT COPYRIGHT
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educate@chekinstitute.com Fax: 760.477.2630 Vista CA 92081, USA
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PLEASE READ. Important Registration Information

This manual and exam are registered to the original purchaser of the course, under the number be-
low. This number matches the number on the exam answer sheet. This number can only be used
once. To complete the exam and to receive credit for the course, this registration number must
be entered online or the original answer sheet with this number must be sent in to the C.H.E.K
Institute. Only one certificate will be given for each registration number.
Please Note: If you are part of the course sharing program you will need your own manual
with registration number. THIS NUMBER CAN ONLY BE USED ONCE.
Registration Number:
PLEASE NOTE
*If you have taken this course as a live seminar and you wish to use it as
a prerequisite for the C.H.E.K Institute’s Advanced Training Programs,
then you will need to complete the exam. Please see page 49 for
information on submitting the exam.
*If you purchased this course through the C.H.E.K Institute e-Learning
Platform, you will need to log into your account and take the exam
online.
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Vista, CA 92081 USA Fax: 760.477.2630 educate@chekinstitute.com
Contents
HOW TO COMPLETE THIS COURSE .................................................................................... 6

COURSE OBJECTIVES ............................................................................................................. 7
HIGH-TECH OR LOW-TECH? ................................................................................................ 8

Isolation = Specialization .................................................................................................................... 8
The Orthopedic Dilemma .................................................................................................................. 10
Software or Hardware Problem? ......................................................................................................... 10
GOOD MATERIALS .................................................................................................................. 14

McCarrison Experiments ................................................................................................................... 16
BASE CONDITIONING ............................................................................................................ 18

Base Conditioning Goals .................................................................................................................... 18
MOTOR ENGRAM PROGRAMMING ..................................................................................... 22

Righting and Tilting Reflexes ............................................................................................................. 22
Feed Forward Recruitment of Stabilizers ............................................................................................ 24
Maintaining Center of Gravity .......................................................................................................... 28
Base of Support .................................................................................................................................. 28
Open- vs. Closed-Chain Compatibility .............................................................................................. 28
General Motor Program Compatibility .............................................................................................. 30
Relative Timing .................................................................................................................................. 32
PRIMAL PATTERN® MOVEMENTS ........................................................................................ 34

Selecting Exercises .............................................................................................................................. 38
Biomechanical Analysis ...................................................................................................................... 38
Primal Standard.................................................................................................................................. 40
Motor Engram Programming ............................................................................................................. 42
Benefits of Primal Pattern® Training .................................................................................................... 42
BIOMOTOR ABILITIES ........................................................................................................... 44

Biometer Co-Dependence .................................................................................................................. 46
REFERENCES ............................................................................................................................. 48
HOW TO COMPLETE YOUR EXAM ........................................................................................ 49
CORRESPONDENCE COURSE EXAM .................................................................................... 51
ANSWER SHEET ........................................................................................................................ 59
GRADING REQUEST ................................................................................................................ 61
REQUEST FOR PAPER CERTIFICATE ..................................................................................... 63
COURSE CRITIQUE .................................................................................................................. 65
REQUEST FOR TESTIMONIALS .............................................................................................. 67
PAUL CHEK BIOGRAPHY ........................................................................................................ 69
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How to Complete this Course as CORRESPONDENCE COURSE ONLY
To maximize your learning potential, it is recommended that you complete the course in the following
manner:
1. Review the DVDs. The first time through, just watch, listen and absorb the information.
2. At this point, you should read the exam thoroughly. The purpose is not only to pass the exam, but also to
be proficient in applying the techniques. The exam questions will help direct your attention to important
concepts and information.
3. Read the manual.
4. The second time through the DVDs, follow along in the manual and take notes! It is recommended that
you stop the DVD – rewind and review – as often as necessary to clarify points that you may not under-
stand.
5. Perform all the assessments and exercises you are capable of performing with good form. Repeat this pro-
cess at least twice - not necessarily on the same day - and if possible, also practice them on a willing friend
or family member.
6. Now that you have viewed the instructional DVDs twice and have read the exam, it’s time to take the
exam. Instructions for completing the exam are found on pages 49-50. The purpose of this correspondence
course is not to trick you, but to make sure that you are proficient in the areas of knowledge presented.
The exam is designed to direct your attention to the areas of importance. The exam is designed to be taken
online; the exam in the back of this manual is for you to practice on and keep for reference.
7. If you cannot take the exam online for any reason, you may complete the exam in the manual and return
the exam answer sheet and grading request sheet via mail, email or fax to:
C.H.E.K Institute
Exam Grading
380 S. Melrose Dr, Ste 415
Vista, CA 92081
USA
Fax: (+1) 760.477.2630

Email: educate@chekinstitute.com
Please note: there is an additional fee for submitting your test to be graded by hand. Please see page 61 for
details.

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Course Objectives
1. Recognize the need for a holistic approach to developing optimal resiliency of the body.
• Realize that exercise is stress and the stress-structure relationship must be respected.
• Realize that the strength of any structure is dictated by the quality and strength of the materials it is
composed of.
2. Understand the difference between an allopathic (isolationist) and holistic (integrative) approach to reha-
bilitation and exercise.
3. Appreciate the software programming vs. hardware building approach to rehabilitation and exercise.
4. Understand the importance of a base conditioning program and what such programs should address.
5. Learn the key concepts behind optimal motor engram programming.
6. Review Paul Chek’s Primal Pattern® Movement system.
7. Learn what biomotor abilities are and how to best address them in your exercise programs.

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High-tech or Low-tech?
Today, we have more technology than ever before. There are gadgets to test everything and a pill to “cure” just
about anything that ails us. The problem is that these items don’t seem to be helping. If anything, the declining
health of our race as a whole is due to these so called “advances.”
Since the advent of the microscope, the health of humans has for the most part declined. Medical professionals
today are trained in high-tech quantitative assessment techniques. Unfortunately, many of the basic, holistic
approaches—that have been used for centuries—have been forgotten about.
There are more doctors, physical therapists, chiropractors and nutritionists per capita than ever.1 Research and
reports from traditional sources would like us to believe that orthopedic injuries have declined and that our
health is better. However, if you look at alternative reports the opposite appears to be true. Figures on degenera-
tive diseases show that the rates are skyrocketing. Why is this? The state of health today is a definite sign that
something is wrong with the current approach of the medical field—which is to treat the symptom, not to find
the cause of the symptom.
The good news is that there is a trend toward alternative health. As the public
is becoming more aware of the issues we are facing, they are putting their trust
in allied practitioners over traditional doctors and therapists.
One of the current problems in the field of rehabilitation is the isolation ap-
proach that is used by most therapists. If someone injures a knee, the doctor
works on the knee. Instead, they should determine if there is an imbalance
elsewhere in the body that led to the injury to the knee.
ISOLATION = SPECIALIZATION
Each piece of the body fits together neurologically, chemically, mentally and
physically. Today there are specialists for all the separate parts of the body. As
we have become overly specialized, we have lost sight of what really makes
people better. Specialists should be used when the software (diet and organs)
and hardware (physical body) are working.
Figure 1: Each piece of the body
fits together

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THE ORTHOPEDIC DILEMMA Figure 2: The body is like a bicycle wheel
The body is like a bicycle wheel. Imbalances in the

muscles around the spine lead to abnormal stress on
the spine.
Spokes = Core & Muscles

Rim = Spine
If a bicycle wheel is out of alignment, you need to tighten the loose spokes and loosen the tight ones. The same
is true with the body. You need to tighten (strengthen) the loose muscles and loosen (stretch) the tight ones. An-
other good analogy is that of a suspension bridge with cracks. If you just weld the cracks, but don’t analyze the
balance of the structure, cracks will keep occurring. When you “treat” the body, you need to assess the structure
before you load it, to prevent future breakdown.
In most cases, treatment should start with the least invasive

processes first. Surgery should be the last option when all else fails.
SOFTWARE OR HARDWARE PROBLEM?
Software: Nervous system, digestive system, hormon-

al system
Hardware: Your physical body, including muscles,
tendons, ligaments, cartilage and bones
You can determine a hardware problem with x-rays,

bone scans and MRIs. A sign of degenerative disc dis-
ease, which shows up on an x-ray, is decreased spaces
between the vertebrae. Joint degeneration can be seen
on bone scans and MRIs. What you need to determine
is, what wore that disc out? And, why is it worn out?
Why do young athletes present with spines that look like

70 year-old spines? The materials you are made up of
are only as good as what you supply your body with.
Figure 3: Joint degeneration
Poor quality food + Poor exercise program = Poor
hardware

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Optimal structure allows force to attenuate out of

the spine - the anchor of the body. When the spine
becomes a load bearing structure it will break down.
Optimal structure allows for optimal function and
optimal function will, in return, maintain optimal
structure.
Stress fractures are a common injury in athletes. They

should be looked at as a sign of a poor diet, poor train-
ing techniques and/or improper periodization.
The body is capable of extreme neurological demands. Figure 4: Spinal Vertabrae

To reach the body's potential, you must create smart
muscles, not just big muscles.
What does it take to build a resilient wheel?

• Good materials
• Good mechanic
• Good structural design or plan
What does it take to build a good body?

• Good materials (high-quality foods)
• Good mechanic (coach)
• Good plan (exercise program based on an evaluation and assessment)
Everyone is unique. You cannot successfully treat the same problems with one approach every time. You must
consider the individual software of each client when treating the hardware.
“Give a man a fish (treatment), you feed him for a day. Teach a man to fish (coach),
feed him for a lifetime."
We need to stop treating clients and start coaching them. If you don’t evaluate your clients,
you are just guessing when you write a program.

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Good Materials
The quality of our food supply is dependent on the quality of the soil. Many people think of dirt as dead (only
conventionally farmed soils may be dead). This is far from true. In half a teaspoon of organic soil there are over
10 million living organisms. These organisms are there to improve the quality of the soil and the plants that
grow in the soil. A huge problem today is the overuse of pesticides, herbicides, fungicides and chemical fertilizers
- all of which kill these important microorganisms. One of the important tasks these friendly microorganisms
perform is the production of vitamin B12. Without adequate B12, you will likely become anemic and suffer
from fatigue.
Plants are only as healthy as the soil they grow in. Or-
ganic plants have been found to display better struc-
ture, are more disease resistant and have higher quality
proteins than plants grown conventionally (with pesti-
cides, herbicides, fungicides and chemical fertilizers).
Just as plants rely on the soil for nutrients, many ani-

mals rely on plants for their nutrients. Humans then
eat these animals and plants. Industrial farming and
modern lifestyle does not complete the natural closed
cycle. Manure is not always returned to the soil as it is
meant to be by nature. Much of our waste goes into
the ocean instead of the soil. Different species contrib-
ute different microorganisms to the soil. Without all
of these species, the soils become deficient. The sea,
on the other hand, is not meant to be a toilet and our Figure 5: Organic Closed Cycle
wastes are killing much of the sea life in our waters.
Are you a Ferrari or a beat-up sedan?

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The best materials lead to peak performance. Poor materials lead to poor structure
and decreased performance.
McCarrison Experiments (1935-39)
Sir Robert McCarrison performed a couple of very

interesting experiments. His first experiment involved
feeding rats a diet based on the Hunza (Sikh) of North-
ern India. The Hunza are known for their health and
great physiques. They are skilled agriculturists work-
ing in extreme conditions.
Hunza diet: freshly ground wheat flour made into

cakes of unleavened bread, fresh milk and milk prod-
ucts (butter, curds, butter milk), pulses (peas, beans,
lentils), fresh green-leaf vegetables, root vegetables,
fruit, meat occasionally.
The rats in the Hunza group were fed this diet for two
years, equivalent to 50 rat years. They grew well. There
was little disease among them, and they lived happily
together.
In McCarrison’s second study, he compared two

groups of rats, one fed the same diet of the Hunza and
the other fed a traditional English diet, which is much
like our modern diet, but with less processed foods.
Figure 6: McCarrison Experiments (Reproduced from
Reff. 11 p. 178)
English diet: white bread, margarine, tinned meat,
boiled vegetables, tinned jam and tea with sugar and milk. (McCarrison noted that this diet was not adequate
in protein, fat, micronutrients and vegetables for fiber.)
The results for the group fed the English diet were quite different. Rats on the English diet did not grow as well
as those on the Hunza diet, became ill and violent. By the 16th day of the experiment, the stronger rats began
to kill and eat the weaker rats. The diseases suffered from these rats included: diseases of the lungs, stomach,
intestines and nerves. Interestingly, these were the same diseases that one in every three sick persons among the
insured classes in England and Wales suffered during the same time period.2

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THE “VITAMINS WILL SAVE ME” MENTALITY
Many people believe that because they take vitamins,

they do not have to consume high-quality foods. This
is a dangerous belief. Vitamins are micronutrients
that can support the macronutrients, but not replace
them. We are still learning about vitamins, enzymes
and other micronutrients. Only 20 years ago we knew
of only of a few hundred enzymes, today there are over
3,000 known enzymes.
Figure 7: Vitamins = Nails
Vitamins = Nails
“95% of orthopedic surgery is unnecessary.”

Alf Nachemson (orthopedic surgeon)3
Base Conditioning
Any rehabilitation program should begin with a base conditioning phase. The base conditioning phase of a
program is the foundation for the specificity phases. If you do not set a good base, you will not achieve your
desired results in the long run.
Some clients will achieve short-term results on an ill-prescribed program. Just because a client is losing fat does
not mean they are on a good program. They may be thin, but if their bodies are beat-up and in pain, their pro-
gram was not effective.
In martial arts, a white belt starts off with stretching, calisthenics and basic moves. This is in preparation for the
increased physical and mental demands of the progressive levels. After time and grading, they are then able to
progress to more complicated moves and perform them at higher speeds.
Base Conditioning Goals

1. Improve health. The body needs to be healthy to be able to handle exercise, which is a form of stress.
2. Cardiovascular fitness, as needed.
3. Psychological fitness. Participation in exercise, especially resistance training, usually increases the sense of
autonomy and well-being.
4. Improve flexibility and muscle balance.
5. Improve function through optimal motor engram programming. Understand how the nervous system
works.

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6. Address relevant biomotor deficiencies. Most people train what they are good at, reinforcing imbalances.
Instead, we should focus on improving the patterns clients are weak in.
7. Prepare for specific conditioning. Most programs start at this point, skipping the much needed base condi-
tioning and transition phases.
Programming Tip: Your base conditioning programs should build towards the end product, preparing the cli-
ent for their specificity phases.
Motor Engram
A series of processes or commands associated with any cognitive goal or task. Once automatic, an en-
gram is expressed at the subconscious level.
A physical habit or memory trace made on the protoplasm of an organism by the repetition of stimuli.4
Technically, an engram is associated with cognitive tasks. The brain needs some cognitive awareness to perform
these functions. For example, when you pick up a grocery bag, you may not consciously think, “pick up the
grocery bag,” but from experience your brain puts that command through and your body will respond accord-
ingly. The more specific a command, the quicker the brain can act.
The more frequently you perform an action, the quicker you react to that command. This is because patterns
that are performed frequently are progressively stored at the spinal cord level, not in the brain.
Examples: A boxer who is knocked unconscious may remain on his feet and fight because the patterns he uses
to fight are base reflexes and come directly from the spinal cord. This is the same phenomenon that occurs when
a chicken runs around after its head is chopped off. The body is functioning at a subconscious level, performing
basic patterns that it is familiar with.
An engram is formed progressively through repetition. It takes 300-350 reps to develop a new engram.5 Clini-
cal experience suggests that to override a faulty engram takes 3500-5000 reps. Therefore it is much easier to
learn the skill correctly the first time than to have to go back and correct a poor engram. Because engrams are
progressively stored at the spinal cord level, the more you perform a specific pattern, the easier it will become.

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Motor Engram Programming
RIGHTING AND TILTING REFLEXES
Relevant reflex information is needed to maintain balance. Humans are designed to function in a three-dimen-
sional environment to do what we need to do to survive. We are not designed to sit in chairs all day or train on
gym equipment.
In the past, the sport of bodybuilding was about health, but now it’s focus in on looking good on the outside.
The equipment bodybuilders use to achieve their asthetic goals does not train the necessary reflexes or stabilizer
systems that improve functional movements.
Programming Tip: When prescribing exercises, you need to consider which reflexes are dominant for your
client in his work and/or sports environments. Many people will require strength in both types of reflexes. You
must then determine if he needs to focus on one over the other, due to a weakness or by requirement.
A righting reflex is used to keep the body upright when moving across a stable object, such as a street
curb or balance beam.
A tilting or equilibrium reflex, is used to keep your body upright when atop a moving object or
surface, such as a moving sidewalk at the airport or water skis.
1. An example of a sport that requires a tighting reflex is tennis. The game is played
on a stable surface.
Center of
Gravity
An example of a sport that requires tilting reflexes is water skiing. There are several
influences that affect balance in this sport: the water, the boat and a constantly
changing surface. Your body has to integrate all this information from the environ-
ment to develop a reaction. Your response must occur at a reflex level - be automatic
- or you will not be able to stay upright.
It takes about 300-350 milliseconds to generate a new movement. If you cannot

respond at a reflex level, your chance of injury increases. The best place to develop
these reflexes is in a training environment.
As previously stated, you must learn to create programs specific to an individual

client. Part of this is identifying the optimal response profile for the client’s envi-
ronment. Figure 8: Single Arm Press
on Swiss Ball

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An excellent exercise to train tilting reflexes is the Single Arm Press on a Swiss ball (Figure 8 on page 22). The
center of gravity during this exercise is away from the body, providing a constant challenge to the postural sys-
tem.
Maintenance of your own center of gravity over your own base of support involves:
• Segmental stabilizer activation
• Gross stabilizer activation
• Static postural component
• Dynamic postural component
10,000 years ago, if you broke a leg, you would probably die. We are therefore designed not to fall. Our modern
lifestyles, unfortunately, do not necessitate the athleticism required up until the last 50 years or so. People are
much less active, and thus a lot less functional than they should be.
Machines in the gym just compound this problem. People may be developing individual muscles, but they are
not strong functionally. While the improved confidence people acquire from machine based training may be
good for them emotionally, it can lead to injury in situations requiring functional strength. Many individuals
take on tasks that they think their bodies can handle (such as carrying a heavy box or piece of equipment for an
extended distance), because they feel strong, but in reality their body cannot handle the load properly and they
end up injured.
FEED FORWARD RECRUITMENT OF STABILIZERS
Researchers have shown through controlled studies that the muscles of the Inner Unit (multifidus, diaphragm,
pelvic floor and TVA) fire prior to the larger Outer Unit muscles. Whenever the brain is cognitively tasked
with a motor command, there is a feed forward, or preceding command, to the core muscles to stiffen the axial
skeleton in preparation for movement. As any movement skill is refined through practice, the feed forward com-
mand may also be improved with repetition, resulting in improved performance.6
Extrinsic load: A load generated from an outside source on the body, for example a punch in boxing.
Intrinsic load: A load generated from within the body, such as muscle tension from poor posture or
activation of a muscle or muscles.
The brain has to send information out before movement begins. Once a signal has been sent down the cortico-

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spinal tracts, or the movement begins, no adjustments can occur. For example, if you take a poor swing in golf,
you will often know before you hit the ball. However, at that point it is too late to change the motion.
In a closed response system, you do have time to make adjustments. An example of this is when driving a car. If
you feel the car drifting off the road, you can adjust the steering wheel and bring the car back on track.
Most movements within our bodies are on a feed forward system. The body estimates what response is needed
and reacts accordingly. Stabilization must precede force generation. If the body does not stabilize properly, in-
creased torsion, compression and shear will most likely result. Insufficient stability will lead to injury. This is the
rationale behind the statement, “You can’t fire a cannon from a canoe.”
The body calculates intrinsic and extrinsic loads very quickly. The only way to correctly select the optimal path-
way is proper training in a similar environment that requires similar responses. The training demands must be
comparatively similar to the environment of execution or transfer is limited or non-existent.
Dynamic posture: The ability to maintain an optimal instantaneous axis of rotation in any/all
working joints in any spatial/temporal combination.
If you don’t have optimal feed forward recruitment of your stabilizer system, your ability to maintain optimal
instantaneous axis of rotation in working joints is going to be deficient. The job of the stabilizer system is to keep
joints from derangement or self-destruction.
If recruitment of stabilizers is correct, a concentric axis of rotation will result and ideal rotation occurs. If not,
an eccentric rotation results. An example is lateral tracking of the patella in a runner due to instability of the
pelvis and/or knee joint. The average runner takes about 9,300 strides in a 10 km run. Over time, the underside
of the patella wears down. Surgeons will often shave the cartilage down, but often the pain continues to occur.
Depending on the severity, surgery may be necessary, but the client needs to learn how to stabilize to prevent
re-occurrence of the injury.

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MAINTAINING CENTER OF GRAVITY
For optimal performance, static and dynamic inter-

Figure 9: Static to Dynamic Integration
action must be reflexive. If it is not, you must train
your nervous system so that the interaction becomes
automatic.
Example: The address posture in golf (static) is a nec-

A. Prone Cobra
essary foundation for the dynamic golf swing. Poor
strength or endurance at address can be improved
with the Bent Over Row. But this strength/endurance
must then be incorporated into the golf swing through
integration training. An example of progression from
static to dynamic integration is seen in Figure 9:
Prone Cobra (A) – Bent Over Row (B) – Single Arm

Bent Over Row – Medicine Ball Power Swing (C) –
Swinging a golf club (the club can be integrated at
any point when the client can maintain good form in B. Bent Over Row C. Medicine Ball
the swing) Power Swing
BASE OF SUPPORT
As conditioning improves, athletes should be able to maintain their center of gravity over a progressively de-
creased base of support. The less the base of support, the greater the neurological demand placed on the system.
To best train the nervous system for situations where the base of support is challenged, you need to challenge
the client during training. The more control an athlete has during unstable situations, the better he/she will be
able to perform, particularly if the environment of application is more stable than the training stage.
OPEN- VS. CLOSED-CHAIN COMPATIBILITY
Open-chain exercise: An exercise in which the distal extremity is free to move and the exerciser can
overcome the object that force is being applied to.
Closed-chain exercise: An exercise in which the distal extremity is fixed and the exerciser is unable to
overcome the object that the body is pushing or pulling against.

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Motor engrams are highly specific. The lat pull-down

Figure 10: Pull Up = Closed Chain
(Figure 11) and the pull-up (Figure 10) appear to be
very similar movements, but your brain has two dis-
tinct engrams for these exercises. The lat pull-down is
considered an open-chain exercise. During this exer-
cise, the distal extremity is free - the humerus moves
across the scapula. The pull-up, on the other hand, is
a closed-chain exercise as the distal extremity is fixed
- the scapula moves across a relatively fixed humerus.
The way the brain recruits muscle activation for these

Figure 11: Lat Pull-down = Open-chain
two exercises is 180° off. The recruitment pathways
are therefore different, and you will not see a large
carryover between the two movements. If you train
a gymnast, for example, with predominantly open-
chain exercises, you will not get optimal results. But,
if you train the gymnast with more closed-chain ex-
ercises, which have a higher carry over to their sport,
the results would likely be better. Open- and closed-
chain compatibility is another variable you need to
think about when you are choosing specific exercises
for each individual.
General Motor Program Compatibility
The body only knows movements, not muscles. Consider the following two questions when writing your pro-
grams. If you answer “no” to either question, you should reconsider using that exercise in the program.
• Will the movement being developed contribute to your client’s general motor skills development?
• Is the movement being developed or reinforced useful in your client’s work or sports environment?
A generalized motor program is thought to exist for movements that seem to vary along one or more well-defined
dimensions. For example, there could be a single generalized motor program for all kicking movements.7 The
brain has a template for a kick, it just changes the amplitude, time and relative timing for different situations.

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RELATIVE TIMING
Movements within a class have the same relative timing. Examples of different movement classes are:
• Squat
• Lunge
• Dead Lift
• Gait (walk, jog, run)
Example: A jump is a version of the squat (Figure 12). The relative timing of the
joints involved in the two movements (ankle, knee, hips, arms) is the same. That is
why you can improve your jumping ability by increasing your strength and power
in the squat. Knee extensions will not have as much of a carryover because there is
no movement at the ankle or hip joints, as there is in a jump. The brain is therefore
not going to store the knee extension in the same class of movements as the squat
or jump, so increased strength will not carry over.
Programming Tip: Consider the relative timing of movement class, speed, ampli-
tude and that of the exercises used in training. For example, an Olympic lift (high
amplitude, high velocity, dynamic) is not likely to improve rowing performance
(high amplitude, low velocity, isokinetic). Figure 12: Front Squat

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PRIMAL PATTERN® MOVEMENTS
There are seven primary movements (plus jogging and sprinting) that are the base for most movements we per-
form. I have termed these Primal Pattern® Movements, as they would have been necessary for our ancestors to
survive. Prior to more modern times, anyone who could not perform these patterns would have a limited chance
of surviving in the wild. In addition to the seven Primal Pattern® Movements, there are a few specialized move-
ments. These actions tend to be more sport-specific, for example, movements in figure skating.
TWIST: Throwing a spear, rock or bone to hunt are examples of

Figure 13: Twist
the twist pattern in our primal (developmental) ancestors.
As Grakovestky states in The Spinal Engine, if the spine is defi-

cient, your motor engrams will be deficient, and your ability to
use the ligamentous system will be deficient. You therefore will
not be able to store potential energy of gravity or use energy
stored in the facial system effectively.8 Basically, the less you can
rotate, the less functional you will be.
Figure 14: Pull PULL: Pulling on vines, logs and branches, plants, tools and
even a fresh downed animal were all movements tied to survival
as a primal man.
Figure 15: Bend BEND: Cooking was one of the hundreds of situations in which
primal man was required to bend.

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Figure 16: Lunge LUNGE: Carrying food home to feed his family was one of numerous sit-
uations in which primal man performed the lunge pattern. During hiking,
climbing and work (building & harvesting situations) the lunge was necessary.
Figure 17: Squat SQUAT: Although primal man did squat to pick up a rock big enough to crack
his coconuts open, squatting was a necessity in his environment. Primal man
did not use furniture. His activities were predominantly ground based. To har-
vest, work, eat, and even rest, primal man would frequently squat.
Figure 18: Push PUSH: Primal man had no bench press to strengthen his pushing muscles;
he did it through exposure to the duties associated to survival. His duties were
centered around hunting, gathering food, and building and maintaining shel-
ter.
Figure 19: Gait GAIT: Gait is broken down to

walking, jogging and sprinting.
Walk Jog Sprint

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Selecting Exercises
BIOMECHANICAL ANALYSIS
To select the optimal Primal Pattern® Movements for general and sport specific motor development, you
must determine:
1. Which patterns are dominant in your client’s activities.
2. Which ones he is deficient at and needs to work on.
Example: A baseball pitcher needs to be proficient at the lunge, twist and push patterns (Figure 20). If the
pitcher is unable to perform a proper lunge, his delivery will be affected, and he will most likely compensate
with his arm. This is a common cause of shoulder injuries among pitchers. Another cause is inadequate core
strength and/or stability, resulting in a poor twist pattern. If the Inner Unit does not adequately stiffen the
spine and control segmental movement of the working joints, the nervous system will inhibit the legs and trunk
muscles to protect the joints. This usually results in excessive use of the shoulder to propel the ball, often leading
to shoulder injury.
Figure 20: Baseball Pitcher's Primal Patterns®
Lunge
Twist
Push

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PRIMAL STANDARD
Everyone should be able to correctly perform the Primal Pattern® Movements with just their own body weight.
Assess your client’s ability at the primal standard. If the client cannot perform any of the movements with good
form, you will need to descend the movement to a level at which he can perform the exercise. You will then need
to work on getting him to at least the primal standard.
For a client who can perform the movement patterns correctly with his own body weight (primal standard), you
will be able to load him during the movement, or ascend the exercises to more advanced levels.
THIRD DESCENT SECOND DESCENT FIRST DESCENT PRIMAL PATTERN®

Squat
Smith Machine squat Ball on wall squat Squat
- hand holding support
Lunge with 2 Lunge with pole
Smith Machine lunge Lunge
- arm support - single arm hold
Bend from seated Bend from knees Support by spotter Bend
PRIMAL PATTERN® FIRST ASCENT SECOND ASCENT THIRD ASCENT
Squat 1-leg squat Balance board squat Squat on Swiss ball
Lunge Walking lunge Jumping lunge Wobble board lunge
Bend and generate/

Bend Bend 1-leg Bend on move
receive force

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Motor Engram Programming
1. Does the exercise or movement task selected address your client’s relevant biomotor weakness?
• Base conditioning phases should address weaknesses.
• Specific conditioning should develop biomotor abilities specific to the task.
2. Isolation to Integration
Isolation exercises generally develop isolated biomotor abilities—not skills or functional movements. An
example of an isolation exercise is the bench press. This exercise develops strength, but does not effectively
train other biomotor abilities.
Integration exercises generally develop multiple biomotor abilities and when properly prescribed, will
develop relevant motor patterns. A cable-push is a more functional exercise than the bench press, as it trains
the push pattern while also developing several biomotor abilities (balance, strength, coordination).
3. Improve Inter-muscular Coordination

Inter-muscular coordination is developed through use of exercises targeting multiple joint and muscle
actions. Optimal functional carryover is most likely when compound exercises necessitate use of centrally
generated motor patterns.
BENEFITS OF PRIMAL PATTERN® TRAINING
1. Development of biomechanically sound general motor patterns.
2. Automation of Primal Patterns® Movements and general motor skills allowing:

• Prevention of orthopedic injury through improved static and dynamic postural engram programming.
• Development of higher level motor skills.
• Improved ability to focus on game strategy or the task at hand, due to freedom from the physical body.
3. Increased neuromuscular reserve, resulting in:

• The ability to maintain one's center of gravity over a reduced base of support and improved sports per-
formance.
• Decreased chance of injury late in games due to poor motor control.

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4. Multi-joint Primal Pattern® exercises result in greater central nervous system fatigue than isolation
and/or machine exercises, strengthening the nervous system.
5. Prevention of injury through prophylactic conditioning.
BIOMOTOR ABILITIES
• Needs vs. Current Ability
• Tudar Bompa first presented the concept of biomotor abilities in his book, Theories and Methodologies of
Strength Training.9 He included the following qualities as biomotor abilities.
Strength
Power
Endurance
Speed
Coordination
Flexibility
Agility
Balance

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BIOMOTOR CO-DEPENDENCE
Different sports and work situations require different selections of biomotor abilities. A rugby player, for ex-
ample, needs to be fast, but must also have agility, endurance and strength. On the other hand, a sprinter has
to be fast, but does not need to be as agile or coordinated as the rugby player, who has to change directions and
still be fast.
Figure 21: Biomoter Co-dependence

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References
1. Meeker, William. “How Many Doctors of Chiropractic? Something to Consider.” Dynamic Chiropractic.
Online: www.chiroweb.com. Original reference: Copper and Stoflet. Health Affairs, “Trends in the Educa-
tion and Practice of Alternative Medicine Clinicians.” Vol. 15, Number 3.
2. Balfour, E.B. The Living Soil and The Haughley Experiment. UK: Faber & Faber 1943, 1975.
3. Euro Trans Med, videocassette of television show. 1994.
4. Stedman’s Plus Medical/Pharmaceutical Spellchecker, premium edition. Lippincott Williams & Wilkins.
Vol. I, 2003.
5. Schmit, R. Motor Learning and Performance 2nd edition. Champaign, IL: Human Kinetics, 2000.
6. Richardson, Jull, Hodges & Hides. Therapeutic Exercise for Spinal Segmental Stabilization in Low Back Pain.
London: Churchill Livingstone, 1999.
7. Shapiro, Diane. The Learning of Generalized Motor Programs. Dissertation presented to the faculty of the
Graduate School of the University of Southern California, 1978.
8. Grakovestky, Serge. The Spinal Engine. New York: Springer-Verlag Wien, 1988.
9. Bompa, Tudar. Theory and Methodology of Training 3rd edition. Dubuque, IA: Kendall/Hunt Publishing
Co., 1994.
10. Abreu, B.C. Physical Disabilities Manual. 1981.
Additional references for further study
• Chek, Paul. You Are What You Eat. Audio series. San Diego, CA: A C.H.E.K Institute production, 2003.
• Chek, Paul. Flatten Your Abs Forever. DVD. San Diego, CA: A C.H.E.K Institute production, 2001.

48
How to Complete Your Exam

If you purchased this exam through the C.H.E.K Instiute e-Learning Platform, you will need to
log into your account and take the exam online.
When you have grasped the concepts and techniques presented in this course, you are ready to take the exam.
Taking Your Exam Online

This exam is designed to be taken online. This is also the quickest way of completing your exam and receiving
your certificate of completion immediately.
To take your exam:
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2. Full instructions to complete your exam can be found with the exam.
3. There is only one correct answer for each question. Select the best possible answer.
4. Choose one correct letter (A/B/C/D) for the multiple choice answers or the correct option (A/B) for
True/False questions.
General Instructions
• Only one person may take this exam, receive a certificate of completion and receive continuing education
credits for this exam. Please contact the C.H.E.K Institute or your local distributor if you would like more
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• You must apply what you have learned from the concepts and techniques presented in this course in order
to answer some of the exam questions.
Pass Mark
The pass mark is 80%. Each question is worth 1 point. You will need to score at least 32 points of the possible
40 points.
Retake Information
* The majority of people pass the exam the first time, as long as they have thoroughly studied both the
manual and the DVDs.
* If you do not pass the exam, you may retake it twice more online for no additional fee. If you fail to pass on
the third attempt you will need to purchase a new exam with a new registration number for $25.

49
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If You Do Not Have Access to the Internet

1. Complete the answer sheet on page 59 in the manual.
2. Circle the correct letter (A/B/C/D) for your answers to the multiple choice questions or the correct option
(A or B) for True/False questions.
3. Keep a copy of your exam for your records, as your exam will not be returned to you.
4. Complete the Grading Request sheet on page 61 of the manual. There is a $30 grading fee, which in-
cludes a paper certificate, with results in 2-3 weeks. There is also a rush grading option for $50, with
results in 2 business days. You can pay by US check, money order, Pay Pal or credit card.
5. Mail, email or fax your Exam Answer Sheet, including registration number and Grading Request Sheet to:
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Course Critique
We would appreciate your feedback and comments on this course, so we can improve this and future courses.
Please take a few moments to fill in the course evaluation when you take the test online, or complete the cri-
tique on page 65 and send it in to the C.H.E.K Institute with your test.
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50

Correspondence Course Exam
(Revised 2010)
1. Rehabilitation specialists (i.e. professionals who specialize in knee or shoulder therapy) would be
most appropriate for a client who_______.
A. Has an acute injury (i.e. a torn ligament or dislocation).

B. Has an acute injury (i.e. a torn ligament or dislocation) and is experiencing localized pain, even
after addressing nutrition and structural issues.
C. Is suffering from a chronic condition and is experiencing localized pain, even after addressing nu-
trition and structural issues.
D. Has an acute injury (i.e. a torn ligament or dislocation) and is ready to begin an exercise program
after an injury.
2. It is important to create_______muscles.
A. Smart
B. Stupid
C. Big
D. Small
3. To correct muscular imbalances, you must_______.

A. Stretch all muscles.
B. Strengthen all muscles.
C. Stretch tight muscles and strengthen weak muscles.
D. Strengthen tight muscles and stretch weak muscles.
4. In McCarrison’s second study, the rats fed the_______diet grew very well.
A. Irish
B. English
C. Hunza
D. American

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5. As presented on the video, stress fractures can be correlated with_______.
A. Poor diet.
B. Poor diet and poor training technique.
C. Poor diet, poor quality shoes, and running on hard surfaces.
D. Poor training technique and running on hard surfaces.
6. If a young athlete presents with a spine that looks like a 70 year old spine, this could be a sign
of_______.
A. Lateral de-conditioning, Improper foot wear, Poor exercise program

B. Poor quality food, Improper foot wear, Poor exercise program
C. Lateral de-conditioning, Poor quality food, Poor exercise program
D. Lateral de-conditioning, Poor quality food, Improper foot wear
7. Good quality supplements can make up for any nutritional deficiencies caused by a poor diet.
A. True
B. False
8. An athlete who has recently recovered from a knee injury comes to you for an off-season training pro-
gram. What phase will you begin this athlete’s program with?
A. Power
B. Sport Specific
C. Strength
D. Base Conditioning
9. Allopathic is defined as an_______approach to rehabilitation and exercise.
A. Energy
B. Integrative
C. Isolationist
D. Holistic
10. What is a motor engram?
A. A series of processes, associated with a cognitive task, formed through repetition

B. A series of movements that your brain recognizes as a specific command
C. A movement pattern that is the basis for more complex movements
D. A series of processes or commands that we are born with and are refined through childhood

52
11. Your body’s “software” is comprised of the following systems:
A. Central Nervous System, Musculoskeletal System, Digestive (Enteric) Nervous System

B. Central Nervous System, Digestive (Enteric) Nervous System, Hormonal System
C. Musculoskeletal System, Digestive (Enteric) Nervous System, Hormonal System
D. Central Nervous System, Musculoskeletal System, Hormonal System
12. The knee is part of your software system.
A. True
B. False
13. Motor engrams that are performed repetitively are progressively stored_______.
A. In the brain.
B. At the spinal cord level.
C. In the central nervous system.
D. In muscles.
14. Correcting a faulty engram may take up to:
A. 500 reps
B. 1,000 reps
C. 2,000 reps
D. 5,000 reps
15. An extrinsic load is generated from inside the body.
A. True
B. False
16–20. What is the dominant reflex profile for the following activities?
A. Righting reflexes
B. Tilting reflexes
16. Climbing a ladder
17. Wakeboarding

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18. Tennis
19. Trail running
20. Mountain biking through gravel
21. When training a furniture mover, which exercises would be most appropriate in the base condition-
ing program?
A. Dead lift, leg press

B. Dead lift, squats
C. Leg press, squats
D. Squats, leg curl
22. Our core stabilizer system is_______.
A. A closed response system.

B. A feed forward system.
C. A dynamic intervention system.
D. An open response system.
23. An individual with poor dynamic posture_______.
A. Has an increased chance of injury and will have a hard time learning new tasks.
B. Will likely excel in activities that require high levels of flexibility and will not perform at his genetic
potential.
C. Has an increased chance of injury and will not perform at his genetic potential.
D. Will likely excel in activities that require high levels of flexibility and will have a hard time learning
new tasks.
24. How many reps does it take to develop a new engram?
A. 500-600
B. 3500-5000
C. 300-350
D. 5000-6000

54
25. When catching a basketball there should be a feed forward recruitment sequence to which core
muscles?
A. Multifidus, rectus abdominis, diaphragm

B. Transversus abdominis, rectus abdominis, diaphragm
C. Multifidus, transversus abdominis, rectus abdominis
D. Multifidus, transversus abdominis, diaphragm
26. Which push exercise is highly integrated?
A. Bench press
B. Cable push
C. Dumbbell incline press
D. Cable cross over
27–30. The following activities take place in predominately what type of environment?
A. Open-chain
B. Closed-chain
27. The legs in throwing
28. Hiking
29. Lifting an object from the ground
30. The arms in a golf swing
31. Half a teaspoon of soil contains about_______ living organisms.
A. 10 million
B. 1 million
C. 5 million
D. 8 million

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32. What variables can be changed for a generalized motor program to make it more specific, without
actually changing the template for that pattern?
A. Amplitude and speed of movement

B. Relative timing and speed of movement
C. Force generation and relative timing
D. All of the above
33. Which muscles are part of the Inner Unit?
A. Transversus abdominis, multifidus, rectus abdominis, external oblique

B. Diaphragm, transversus abdominis, internal oblique, external oblique
C. Tranversus abdominis, multifidus, rectus abdominis, diaphragm
D. Tranversus abdominis, multifidus, pelvic floor, diaphragm
34. Which exercise would be most likely to improve the performance of a motor cross rider?
A. Swiss ball bicep curl

B. Swiss ball bent-over row
C. Cable push
D. Bent-over row
35. Which of the following sports requires the most agility and coordination?
A. Triathlon
B. Rugby
C. Cross country racing
D. Tennis
36. In order to progress from static to dynamic integration, which of the following exercise sequences is
appropriate?
A. Prone cobra, bent-over row, medicine ball power swing

B. Prone cobra, medicine ball power swing, bent-over row
C. Bent-over row, prone cobra, medicine ball power swing
D. Medicine ball power swing, bent-over row, prone cobra

56
37. Which exercise is most appropriate for improving jumping ability?
A. Dead lift
B. Squat
C. Leg extension
D. Lunge
38. When throwing a javelin, which primal movement patterns are being used?
A. Lunge, twist, push

B. Lunge, bend, push
C. Squat, twist, push
D. Bend, twist, push
39. A squat is an example of a closed-chain exercise.
A. True
B. False
40. A golfer would require more _______than _______.
A. Power, balance
B. Agility, strength
C. Endurance, power
D. Flexibility, agility
Congratulations!
You have completed this course.

57
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list their names, addresses and/or phone numbers on the back of this page. We would be delighted to send them
a brochure on seminars, courses, books/articles, DVDs, inventions, etc.
Thank you for your participation.

opportunities.

65
Request for Testimonials
We are always appreciative of testimonials from C.H.E.K students that we can use to show prospective students
how the programs can benefit them. Please take a moment to help us to help you! You can also submit a tes-
timonial online via the Customer Comments section of the C.H.E.K Institute website. We give small “thank-
you” gifts for any testimonials that we use in our marketing. Thanks for taking the time to write something – the
more great quotes that we have to let the world know about the program, the more successful we shall be!
Here are a few ideas to get you going:

• How has this C.H.E.K Institute correspondence course helped you in your profession?
• What specific skills or knowledge have you learned that have been particularly beneficial?
• Can you tell us about any particular success that you have achieved with a client?
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tors of the C.H.E.K Institute’s products to use the following statement(s) for promotional purposes.
Signature: Date:
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opportunities.
Mail, email or fax your completed Testimonials to:
C.H.E.K Institute
Vista, CA 92081
Fax: 760.477.2630

67
Paul Chek HHP is a prominent expert in the field of holistic health and corrective
and high-performance exercise. For over twenty-six years, Paul’s unique, holistic
approach to clinical assessment, intervention, treatment rehabilitation and education
has changed the lives of countless individuals worldwide. By treating the body as a
whole system and finding the root cause of a problem, Paul has successfully coached
clients toward complete resolution of their health and performance challenges,
where traditional approaches have consistently failed.
Paul is the founder of the C.H.E.K (Corrective Holistic Exercise Kinesiology)

Institute and the PPS Success Mastery Program based in San Diego, California.
He developed the C.H.E.K Advanced Training Programs in 1995, which currently have over 6000 C.H.E.K
Institute Trained Professionals worldwide.
For over twenty-six years, Paul’s unique, holistic approach to clinical intervention, treatment and education
has changed the lives of countless individuals worldwide. As a walking, talking definition of success, Paul
is above all an educator: teaching and applying his methods to benefit others. His programs are not only
cutting-edge, students leave his courses and trainings with practical information that can be applied to achieve
successful results right away.
Paul is a sought after presenter and has consulted for

organizations such as the Chicago Bulls, Australia’s Testimonials From Peers
Canberra Raiders, New Zealand’s Canterbury
Crusader’s and the US Air Force Academy. Paul was “Paul Chek’s courses will give you a greater
the keynote speaker for the NZ Musculoskeletal understanding and appreciation of the role
Conference in 1998 and was rated number one that core strength and stability play in the
speaker by participants at the 1998 IHRSA development of an athlete”
conference. -Al Vermeil, Strength Coach,
Chicago Bulls
From 1992 to present, Paul has produced over
50 DVDs and advanced level home study courses “Paul’s workshops and videos are easily
designed for the fitness and clinical professional, such understood and provide excellent tips on
as his Scientific Core Conditioning and Scientific proper biomechanics. These programs are
Back Training series. He is a regular contributor to a must for anyone in the rehabilitative or
several publications and websites. His book, The Golf exercise fields."
Biomechanics Manual and course are PGA approved, -Darryl Curl, D.D.S., D.C.
and has been adopted for use by professional golf
schools, as well as featured on the Golf Channel in “Paul’s approach reflects a unique synthesis
2000. of scientific principles and clinical
experience that the practitioner can
Certifications: Holistic Health Practitioner immediately apply.”
(California), Certified Neuromuscular Therapist, -Jay Smith, MD
Clinical Exercise Specialist (ACE), Massage Therapist
(CAMTC)

69

Primal Pattern - Paul Check PDF

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Pr

A C.H.E.K Institute Publication

Copyright © 2003, 2011, Apriori Anatomikos, Inc.

Layout design: Joling Lee

Printed in the USA

Primal Pattern® is a registered trademark of Apriori Anatomikos and

A WORD ABOUT COPYRIGHT

www.chekinstitute.com Ph: 760.477.2620 or 800.552.8789 380 S. Melrose Dr, Ste 415

PLEASE READ. Important Registration Information

380 S. Melrose Dr, Ste 415 Ph: 760.477.2620 or 800.552.8789 www.chekinstitute.com

HOW TO COMPLETE THIS COURSE .................................................................................... 6

HIGH-TECH OR LOW-TECH? ................................................................................................ 8

GOOD MATERIALS .................................................................................................................. 14

BASE CONDITIONING ............................................................................................................ 18

MOTOR ENGRAM PROGRAMMING ..................................................................................... 22

PRIMAL PATTERN® MOVEMENTS ........................................................................................ 34

BIOMOTOR ABILITIES ........................................................................................................... 44

How to Complete this Course as CORRESPONDENCE COURSE ONLY

3. Read the manual.

Fax: (+1) 760.477.2630

380 S. Melrose Dr, Ste 415 Ph: 760.477.2620 or 800.552.8789 www.chekinstitute.com

5. Learn the key concepts behind optimal motor engram programming.

6. Review Paul Chek’s Primal Pattern® Movement system.

www.chekinstitute.com Ph: 760.477.2620 or 800.552.8789 380 S. Melrose Dr, Ste 415

380 S. Melrose Dr, Ste 415 Ph: 760.477.2620 or 800.552.8789 www.chekinstitute.com

www.chekinstitute.com Ph: 760.477.2620 or 800.552.8789 380 S. Melrose Dr, Ste 415

THE ORTHOPEDIC DILEMMA Figure 2: The body is like a bicycle wheel

The body is like a bicycle wheel. Imbalances in the

Spokes = Core & Muscles

In most cases, treatment should start with the least invasive

SOFTWARE OR HARDWARE PROBLEM?

Software: Nervous system, digestive system, hormon-

You can determine a hardware problem with x-rays,

Why do young athletes present with spines that look like

380 S. Melrose Dr, Ste 415 Ph: 760.477.2620 or 800.552.8789 www.chekinstitute.com

www.chekinstitute.com Ph: 760.477.2620 or 800.552.8789 380 S. Melrose Dr, Ste 415

Optimal structure allows force to attenuate out of

Stress fractures are a common injury in athletes. They

The body is capable of extreme neurological demands. Figure 4: Spinal Vertabrae

What does it take to build a resilient wheel?

What does it take to build a good body?

380 S. Melrose Dr, Ste 415 Ph: 760.477.2620 or 800.552.8789 www.chekinstitute.com

www.chekinstitute.com Ph: 760.477.2620 or 800.552.8789 380 S. Melrose Dr, Ste 415

Just as plants rely on the soil for nutrients, many ani-

wastes are killing much of the sea life in our waters.

Are you a Ferrari or a beat-up sedan?

380 S. Melrose Dr, Ste 415 Ph: 760.477.2620 or 800.552.8789 www.chekinstitute.com

www.chekinstitute.com Ph: 760.477.2620 or 800.552.8789 380 S. Melrose Dr, Ste 415

McCarrison Experiments (1935-39)

Sir Robert McCarrison performed a couple of very

Hunza diet: freshly ground wheat flour made into

In McCarrison’s second study, he compared two

380 S. Melrose Dr, Ste 415 Ph: 760.477.2620 or 800.552.8789 www.chekinstitute.com

www.chekinstitute.com Ph: 760.477.2620 or 800.552.8789 380 S. Melrose Dr, Ste 415

THE “VITAMINS WILL SAVE ME” MENTALITY

Many people believe that because they take vitamins,

“95% of orthopedic surgery is unnecessary.”

Base Conditioning Goals

380 S. Melrose Dr, Ste 415 Ph: 760.477.2620 or 800.552.8789 www.chekinstitute.com

www.chekinstitute.com Ph: 760.477.2620 or 800.552.8789 380 S. Melrose Dr, Ste 415

380 S. Melrose Dr, Ste 415 Ph: 760.477.2620 or 800.552.8789 www.chekinstitute.com

www.chekinstitute.com Ph: 760.477.2620 or 800.552.8789 380 S. Melrose Dr, Ste 415

Motor Engram Programming