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ActivMotion Bar Training Manual


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ActivMotion Bar allows you to change the external exercising environment by challenging the body with a completely novel training stimulus–the unstable and dynamic ActivMotion Bar! Disruptive Training with the ActivMotion Bar goes through three phases of training: activation, integration and Reactive Neuromuscular Training. Learn how to use the ActivMotion Bar for group exercise, small group training and personal training.

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ActivMotion Bar Training Manual

  1. 1.   1                                                                            
  2. 2.   2   Table of Contents The ActivMotion Bar Story______________________________________________________________3 About Disruptive Training______________________________________________________________4 Course Information____________________________________________________________________5 Science______________________________________________________________________________6   Differentiating the ActivMotion Bar______________________________________________________9 Fundamentals________________________________________________________________________10 Programming Foundations_____________________________________________________________17   Program Design______________________________________________________________________21 Notes_______________________________________________________________________________26 Contact_____________________________________________________________________________28 CEC Form___________________________________________________________________________29                                          
  3. 3.   3         The ActivMotion Bar Story The ActivMotion Bar story starts with a personal trainer named Derek Mikulski. Up until the age of 18, Derek was very unhealthy and overweight, tipping the scales at well over 260 pounds. At the age of 18, Derek decided to make a change. Through hard work and self-education, Derek lost over 80 pounds and became committed to helping others experience greater health through fitness. Fast-forward eight years. Derek was working at Life Time Fitness as a personal trainer after obtaining various fitness degrees and certifications. Although his clients were always able to develop strength in foundational movement patterns like squats, deadlifts and presses, he observed that all of them, young and old, athletic and non-athletic, had the same shortcomings: poor mind-muscle coordination and a weak core and stability system. Because balance platforms train stability from the ground up and water/sand filled tools were too uncontrollable, intimidating and heavy for most people to use properly, Derek sought to create functional instability that could be placed in the hands of all clients to challenge them in new, dynamic ways. Through a series of building prototypes in has garage and testing them with other trainers and clients, Derek landed on a formula that worked in late 2011 with his “reinvented fitness bar”; a hollow bar filled with steel ball bearings that moved gently in a smooth, controllable manner to challenge the mind and body. One of Derek’s clients, a retired executive name John (whom lost 40 pounds training with Derek) immediately saw the potential of Derek’s new fitness device and decided to invest capital into filing for a patent and funding the construction of more prototypes for testing. Fast-forward another three years. Derek and John launched ActivMotion in late 2013 and have been successfully building the organization ever since. Current customers include some of largest fitness facilities in the world, pro and collegiate sports teams, rehabilitation centers, sport-specific training centers, and individually owned personal and group training studios. Our slogan of, “Fitness. Innovation. A Stronger World.” is something that our company lives and breaths by everyday. It is our goal to innovate fitness to contribute to the creation of a stronger, fitter world. We truly hope that our products and education bring great value and success to you and your clients.  
  4. 4.   4 About Disruptive Training™ Back in the Fall of 2013, Robert Sherman (ActivMotion Bar Master Trainer) and creator Derek Mikulski were sitting in an office in a Chicago high-rise scratching their heads. They had this incredible new fitness tool (the ActivMotion Bar) and an innovative, progressive educational training system to pair it with. They were confounded because, at the time, they had no idea what they wanted to call this new modality that could potentially disrupt everything being taught by fitness professionals to their clients in one-on-one and group fitness classes. And then it struck them – the whole idea behind introducing the ActivMotion Bar into the training environment is to disrupt typical movement patterns in order to activate and engage the body in new, dynamic and functional ways. The term “disrupt” not only summed up the company’s intent from a business, innovation and education standpoint, but it also clearly illustrated what they were introducing to every exercise. Thus, Disruptive Training™ was born. Disruptive Training can simply be thought of as the use of dynamic shifting resistance inside ActivMotion Bars to disrupt the body’s typical movement patterns so that greater stability strength, body awareness and reactive core strength are developed. Through three progressive phases of training (Disrupt, Discover, and Define), Disruptive Training brings real, genuine results to anyone looking to boost their level of fitness through a stronger core and stronger stability system. Disrupt: This is the first phase of training. Muscle activation and stability strength are the goals here. In this phase, we activate and strengthen the core “anchor” that is the basis of all movement. Exercises are primarily done on the floor with little movement as the weights inside the ActivMotion shift to “disrupt” isolation and challenge the core and stability muscles. Discover: This is the second phase of training. Under the assumption that in the disrupt phase clients learned how to engage their core and control the unstable ActivMotion Bar while on the floor, we now begin moving more dynamically on the floor and standing as we focus on challenging the body to work as one unit. Define: This is the third and final phase of training. Now that we have achieved core and joint stability strength and have developed a deeper mind-muscle connection through the first two phases, its time to teach reactive core strength. We will now introduce movement in multiple planes of motion. These movements are even more dynamic and involve the concept of momentum as the internal weights of the ActivMotion Bar force eccentric muscle activation when the bar is tilted and tipped from side to side as the client(s) bend and rotate.
  5. 5.   5 Course Overview The essence of Disruptive Training is to establish efficient movement patterns and elicit core and joint stability strength adaptations. In the Disruptive Training course, instructors will learn how to significantly improve their client’s levels of fitness by challenging them with a completely new training stimulus - an unstable load. Through the client’s experience with the Disruptive Training unstable stimulus, they will progressively: Disrupt their habitual movement patterns as the unstable load pulls them out of position, thus encouraging activation and strengthening of under-active muscles; Discover how to integrate movement through the entire kinetic chain as they sense the shifting weight and continuously connect their mind and muscles to correct the instability; and Define movement learned in the prior two phases by being challenged with large, multi-planar, athletic exercises that require all kinesthetic systems to engage and complement one another. Instructors will learn how to progressively disrupt, discover and define in core, balance and strength based movements to stimulate their client’s body’s to change and adapt with a higher level of fitness. Course Objective: To become a certified ActivMotion Bar Trainer In this course, you will: 1.Have developed a comprehensive understanding of the Disruptive Training System. 2.Have developed a meaningful understanding of the rationale provided for training with an unstable load. 3.Be fully capable of developing and instructing Disruptive Training exercises and programs to clients and colleagues, including using correct cueing, progressions and regressions (when necessary). 4.Understand the science and benefits involved with ActivMotion Bars and Disruptive Training.
  6. 6.   6 SCHOOL OF KINESIOLOGY | UNIVERSITY OF MICHIGAN HUMAN PERFORMANCE INNOVATION LAB The Science In the Winter of 2014, the University of Michigan sought to answer the question, “Does the ActivMotion Bar enhance muscle activity, relative to standard fitness equipment?” Researchers chose two conventional fitness tools (medicine balls and standard aerobic bars) to compare ActivMotion Bars against in a completely blind study. Researchers had a large group of randomized participants (fit and unfit, young and old, male and female) come into the University research lab and engage in a completely random series of exercises using all three tools. Using surface electromyography (EMG) technology, they measures muscle activity in all participants in the following areas: - Deltoids - Internal Obliques - External Obliques - Erector Spinae - Rectus Abdomen - Trapezius - Latissimus Dorsi - Vastus Medialis - Lateral Gastrocnemius - Pectoralis Major
  7. 7.   7 Science Continued Ultimately, the study found that the shifting resistance inside ActivMotion Bars caused every tested muscle or muscle group to be activated up to 173% more than the standard fitness tools. The core muscles (muscles located from the ribs to hips around the body) were especially “turned on” by ActivMotion Bars. Researchers concluded that, “Ostensibly, the increase in muscle activation was the result of ActivMotion Bar's internal passive weights, which generated a dynamic moment of inertia, thereby enhancing the stabilizing demands on all the muscles.”
  8. 8.   8 Science Continued Measuring muscle activation simply quantifies the extent to which a muscle or a muscle group fires (or contracts). Greater muscle activation with the ActivMotion Bar can lead to: 1. Increased Strength More muscle activation improves the muscle’s ability to contract and get stronger. Because ActivMotion Bars activate muscles up to 173% more than standard fitness tools, people will experience much quicker strength adaptations versus using standard static fitness tools. 2. Improved Coordination During exercises aimed at improving coordination, the ActivMotion Bar forces users to “slow down” their movements and sense imbalances within the bar to keep the internal shifting weights in the center. In doing this, people “feel” and “hear” the internal weights shifting, and correct imbalances by activating their muscles to a greater degree. Over time, the multisensory mind-muscle work involved in keeping the bar balanced will improve coordination significantly. 3. Lower Risk of Injury The shifting resistance inside ActivMotion Bars increases one’s stability and balance abilities by activating and strengthening the most important “balance” muscles in the core and around joints. If you find yourself slipping on ice, tripping or losing your balance in general, the strong framework of core and joint stability muscles you built using the ActivMotion Bar can help you catch yourself before tumbling to the ground! 4. More Core, More Athleticism ActivMotion Bar exercises and programs are largely based around core strength and stability training for the simple reason that a strong core is crucial for any fitness or sport-related goal to be accomplished. Many lateral (side to side) and rotational movements are part of ActivMotion Bar workouts because it is in these planes of motion that people are typically the weakest and incur injury. 5. Greater Energy Expenditure and a More Efficient Workout Muscles require energy to contract or activate. Our energy is mostly made from the calories we ingest through food or from burning our body fat. More muscle activation means more energy is required to fuel our working muscles. Because ActivMotion Bars activate muscles to a much greater extent than standard fitness tools, ActivMotion Bar workouts will burn more calories, creating a more efficient workout in less time.
  9. 9.   9 Differentiating ActivMotion Bars From Other Tools ActivMotion Bars are not the first fitness tools to offer a top-down unstable training stimulus. Sand and water-filled tools have been around for a long time, however they are very different from ActivMotion Bars. Here is how to distinguish ActivMotion Bars from these other tools: - Most sand and water filled tools are far too heavy for most people to use properly. Today’s deconditioned clientele (from overweight individuals to seniors) and athletes alike need a functional stimulus that allows them to recruit the intricate stability muscle system. Heavy water and sand filled tools force the use of global muscles that are already overactive to control the heavy load. ActivMotion Bars provide an instability that is manageable and functional for everyone. - A large reason for introducing ActivMotion Bars into the training environment is to create functional, manageable instability. Water is too uncontrollable and too violent in nature to keep at equilibrium, and sand is not mobile enough to create the functional instability needed to ignite the core and joint stability muscles. - People are familiar with age-old fitness bars. They are non-intimidating and using them is quite intuitive. ActivMotion Bars were designed to look like standard fitness bars for this very reason; to be simple in nature and useful for everyone, regardless of fitness level or age. - Disruptive Training exercises are often prescribed while working in isolation – using sand or shot-filled tools during these movements would be the same as using a static weight, like a medicine ball. - Due to the length of ActivMotion Bars, the rolling weights inside the bars shift across a surface area that spans well outside of one’s center of mass (this concept is further highlighted on page 20). Because of this, the need to stabilize is much greater than with other instability tools.    
  10. 10.   10 ActivMotion Bar Fundamentals Before you learn about training with ActivMotion Bars and teaching the Disruptive Training modality, you must first understand ActivMotion Bars from beginning to end. ActivMotion Bars are hollow and partially filled with rolling steel weights that glide smoothly, gently and quietly within. They are available in six variations: 4.5, 6, 8, 10, 15 and 18-pounds. The 4.5LB Compact variation is 4’ in length, and all others are 5’. ActivMotion Bars are made of steel, and the rolling steel weights (ball bearings) inside the Bars cannot be adjusted. All ActivMotion Bars are sealed at each end with a steel rivet that ensures the rolling weights will never come out. A thick colored rubber end cap covers the seal fixture at each end of the Bar. All ActivMotion Bars are powder coated with a glossy textured grey surface that is resistant to scratches and does not allow germs to permeate like foam-covered surfaces do. 4’ Compact Variation 5’ Variations
  11. 11.   11 Cueing Fundamental #1 - Grip As we begin teaching how to use ActivMotion Bars, the first variable we will visit is grip. Grip is a very important variable because it will directly affect the level of instability created by the ActivMotion Bar. ActivMotion Bars have white lines (grip indicators) that can be found exactly 18” from each end of the bar. Additionally, the ActivMotion Bar logo is placed directly in the center of the bar. Collectively, these three marks will serve as reference points when determining grip. ê           Grip #1: Hands on white lines. Grip #2: Single Hand on center logo. Grip #3: Offset grip.                                        
  12. 12.   12 Method'of'Use Bar'Position Instructions Illustration Balance'and'Core'Stability Stays'parallel'to' floor During'movements'where'the' ActivMotion'Bar'is'kept'parallel' to'the'floor,'instruct'clients'to' attempt'to'keep'the''internal' rolling'weights'centered,'still' and'"quiet".'Note%that%at%no% point%will%the%internal%weights% be%still;%they%will%always%be% moving%slightly.% Dynamic'Bending'and' Rotaing Tipped'and'tilted' during'movement During'some'multiplanar' movements,'clients'will'tip'the' bar'as'they'bend'or'twist.' Momentum'generated'by'the' weights'inside'the'bar'shifting' to'one'end'gently'causes'the' core'muscles'to'engage.''''''''''''''''''''''' During'these'movements,' “rhythm”'must'be'found'so'that' the'internal'weights'move'in' sync'with'the'body'as'it'bends' and/or'rotates.'Timing'the' movement'right'is'key'to'getting' into'a'smooth'rhythm. Floor'Core'Conditioning Placed'on'floor During'these'movements,'the' ActivMotion'Bar'is'placed'on'the' floor'and'the'white'grip'lines' and'colored'end'caps'are'used' as'reference'points'to'reach'the' hands'and'feet'towards. Cueing Fundamental #2: Method of Use There are three distinctly different ways that ActivMotion Bars are used. Method #1: Balance and Core Stability (bar parallel) Method #2: Dynamic Bending and Rotating (bar tips and tilts as user bends and twists) Method #3: Floor Core Conditioning (bar placed on floor) Notes:
  13. 13.   13 Method'of'Use Physical'Feedback Illustration Balance'and'Core'Stability During'movements'where'the' ActivMotion'Bar'is'kept'parallel'to'the' floor,'instruct'clients'that'they'should' feel'the'internal'weights'shifting'slightly' as'they'attempt'to'keep'the'bar'still'and' they'strive'to'maintain'equilibrium.'Any' imbalance'they'feel'in'the'bar'will'allow' them'to'assess'their'level'of'balance.' Clients'should'attempt'to'move'their' body'and'bar'as'one'unit. Dynamic'Bending'and' Rotaing During'these'movements,'clients'will' anticipate'the'weight'shifting'from'one' end'of'the'bar'to'the'other'as'they'bend' or'twist.'They'should'feel'their'core' muscles'engage'to'brace'their'body'as' they'anticpate'the'"hit"'as'the'internal' rolling'weights'reach'one'end.' Also'instruct'clients'that'rythm'is' important'here.'The'internal'weights' should'flow'in'sync'with'the'body'as'it' bends'and/or'twists. Floor'Core'Conditioning During'these'movements,'clients'will'be' engaging'in'various'plank'holds'as'they' reach'for'different'reference'points'on' their'ActivMotion'Bar.'They'should'feel' their'core'muscles'engaged'with'a'rigid' midsection'and'hips. Cueing Fundamental # 3: Physical Feedback In this cue, we will explain to clients what they should feel during a given exercise. Notes:
  14. 14.   14 Method'of'Use Auditory'Feedback Illustration Balance'and'Core'Stability During'movements'where'the'ActivMotion' Bar'is'kept'parallel'to'the'floor,'instruct' clients'that'they'should'attemt'to'keep'the' bar'"quiet".'This'will'provide'them'with' feedback'as'they'move. Dynamic'Bending'and' Rotaing During'these'movements,'instruct'clients' that'they'should'hear'the'rhythmic'motion' of'the'internal'weights,'and'match'that' rhythmic'sound'to'the'speed'of'the' bending'or'twisting'exercise'they'are' engaging'in. Floor'Core'Conditioning During'these'movements,'the'ActivMotion' Bar'will'not'provide'auditory'feedback. Cueing Fundamental # 4: Auditory Feedback In this cue, we will explain to clients what they should hear during a given exercise Notes:
  15. 15.   15 Cue Question*Being*Answered Instructions Grip How(should(I(hold(the( ActivMotion(Bar? 1.(Bilateral(;(On(or(near(white(lines(((((((((( 2.(Unilateral(;(Hand(on(center(logo Method(of(Use How(should(the( ActivMotion(Bar(be( positioned? 1.(Balance(and(Core(Stability((parallel) 2.(Dynamic(Bending(and(Rotating((tilted)((((((((((( 3.(Floor(Core(Conditioning((on(floor) Physical(Feedback What(should(I(feel( during(the(exercise? 1.(Stable(Bar,(weight(shifting(slightly(((((((((((((( 2.(Big(core(engagement(as(weight("hits"((((((( Auditory(Feedback What(should(I(hear( during(the(exercise? 1.(Quiet(Bar(((((((((((((((((((((((((((((((((((( 2.(Rhythmic(bending(and(rotating Complete Cueing Overview So far, here is what we covered:
  16. 16.   16 Tell Tell$client(s)$what$they$ will$be$doing. Show Show$clients$the$ exercise,$including$ progressions$and$ regressions,$and$ highlight$the$4$key$ cues$discussed$earlier$ (grip,$method$of$use,$ physical$and$auditory$ feedback)$ Do Have$clients$do$the$ exercise$after$they$ have$seen$you$perform$ it$and$understand$how$ the$ActivMotion$Bar$is$ being$used. General Movement Cueing Now that you are familiar with the four key ActivMotion Bar cueing categories, we will visit some general movement cues. In one on one, small group training or large group classes, each new ActivMotion Bar exercise should be taught to client(s) using the tell, show, do-method. Notes:
  17. 17.   17 TM Disruptive Training Programming It is important to understand the physiological systems that govern the development of stability strength, balance and overall fitness as they relate to Disruptive Training. The following pages will highlight some of the most important systems and concepts that serve as a foundation for Disruptive Training education. We will begin by observing the nervous system and how the brain communicates with muscle tissue to create human movement.
  18. 18.   18 The Nervous System The nervous system has two main parts: the central nervous system and the peripheral nervous system. The central nervous system (CNS) is made up of the brain and spinal cord. The peripheral nervous system (PNS) is made up of the nerve fibers that branch off from the spinal cord and span to all parts of the body, including the extremities, organs and, most important to us, the muscles. The brain communicates with muscle tissue through motor neurons and a series of electrical impulses transmitted through these neurons to create a constant feedback loop. Through using the ActivMotion Bar in Disruptive Training, we are reinforcing and building this feedback loop as the body is forced to continuously connect the mind with the muscles to correct imbalances. The dynamic shifting resistance inside the ActivMotion Bar causes more muscle tissue to activate and communicate with the brain as the body attempts to maintain stability. This is the essence of the Disrupt phase of Disruptive Training.
  19. 19.   19 Proprioception Proprioception is the body’s ability to transmit a sense of position, analyze that information in the CNS and react to the stimulation with the proper activation of muscles. The sub-systems within the nervous system that govern our sense of position in space are the musculoskeletal system, the visual system and the vestibular system. As mentioned at the beginning of this manual, Disruptive Training is about disrupting what the body is used to in the way of exercise stimulus so that we are able to build better mind-muscle communication. Every movement prescribed in the training system incorporates a “Feel it, Hear it, React” pattern that correlates with the development of better balance and proprioceptive abilities. In Disruptive Training, we are building the communication channels between our brain and our muscles by involving multiple senses so that our muscles fire optimally when they are called upon in exercise or in life. Through attempting to keep the ActivMotion Bar parallel with the floor during stability strength and balance exercises, multiple senses are engaged as we are forced to stabilize and utilize more core and stability muscles. Through tipping and tilting the ActivMotion Bar in bending or twisting exercises, finding “rhythm” allows integrated movement from the core to the extremities that translates into better coordination and reactive core bracing capabilities. System Responsibility Summary Vestibular Balance This0system0governs0the0other0two0and0is0located0in0the0inner0ears.0It0detects0motion0of0 the0head0and0generates0reflexes0through0muscle0contractions0in0response0to0movement. Musculoskeletal Movement How0strong0and0well0coordinated0we0are0determines0how0our0muscles0react0to0stimulus. Visual Sight What0we0see0effects0our0sense0of0position0and0ability0to0react.
  20. 20.   20 Biomechanics Biomechanics is the study of the structure and function of biological systems. This branch of science takes laws of physics and mechanics to explain things like force vectors, levers and joint angles. There are some simple biomechanics concepts that influenced the design of the ActivMotion Bar and the forces that the ActivMotion Bar imposes on muscle tissue. 1.) Center of Mass 2.) Force Vectors These illustrations show a person using a medicine ball (left) and ActivMotion Bar (right). Notice how the center of mass (green line) shifts more to the right when using the ActivMotion Bar. This center of mass shift is a large reason why ActivMotion Bars activate muscles of the core and extremities more; as one’s center of mass changes, muscles of the trunk have to work to regain stability. The resistance traveling across the full length of the bar creates a longer lever arm (red line), also causing more core activation.
  21. 21.   21 Phase&of&Training Keyword Body&Position Bar&Position Summary Disrupt Activation Mostly-lying-or- kneeling-on-floor Parallel-to-floor Muscle-Activation-in-small-movement- patterns,-mostly-in-isolation. Discover Integration Lying,-Kneeling-and- Standing Parallel-to-floor Teaching-the-body-how-to-move-with- the-bar-in-larger-movements. Define Reaction Lying,-Kneeling-and- Standing Parallel to floor and-tipping Multiplanar-athletic-movements-that- drive-momentum-and-resistance. Thought Process for Program Design There are many ways that ActivMotion Bars can be integrated into new and existing classes and workouts. For example, standard fitness bars or barbells can be replaced with ActivMotion Bars for a completely new, innovative and dynamic member experience. ActivMotion Bar workouts/classes can also stand alone on class schedules for new, innovative and exciting member offerings. Last, ActivMotion Bars can be placed on the general training floor for members and trainers to use in small group training and one on one personal training sessions. Our goal through teaching this programming section is to NOT put boundaries or limitations on the ways that ActivMotion Bars can be used. Instead, our goal is to provide instructors with a general framework of systems and processes that can be used to create unique offerings based on the needs of members and clients. Lets begin by revisiting the three phases that create Disruptive Training: These three phases are done in core, balance and strength training protocols.
  22. 22.   22 Thought Process for Program Design (Continued) To recap, Disrupt (activate), Discover, (Integrate) and Define (react) are our phases of training, and each can take place in core, balance and strength training contexts. Disrupt – Core Core activation movements Discover – Core Core integration movements Define – Core Dynamic, reactive multiplanar core-centered movements Disrupt – Balance Small movements that activate key balance muscles Discover – Balance Fully integrated balance movements Define – Balance Dynamic, reactive multiplanar balance movements Disrupt – Strength Small movements focusing on activation of the hip stability system Discover – Strength Integrated full body strength movements Define – Strength Big reactive full body athletic movements Single Arm Variations Floor Core Conditioning
  23. 23.   23 Heel Tap ________________________________________________ ________________________________________________ ________________________________________________ Pullover Tuck ________________________________________________ ________________________________________________ ________________________________________________ Steering Wheel Squat ________________________________________________ ________________________________________________ ________________________________________________
  24. 24.   24 Bridge ________________________________________________ ________________________________________________ ________________________________________________ Hinge Bent Over Row ________________________________________________ ________________________________________________ ________________________________________________ Hinge Point and Reach ________________________________________________ ________________________________________________ ________________________________________________
  25. 25.   25 Side Plank Leg Lift ________________________________________________ ________________________________________________ ________________________________________________ Side Lunge Press ________________________________________________ ________________________________________________ ________________________________________________ Skater Swing ________________________________________________ ________________________________________________ ________________________________________________
  26. 26.   26 Notes
  27. 27.   27 Notes
  28. 28.   28 TM Contact and Other Information Website: Facebook: Instagram: (handle is @activmotionbar) Twitter: (handle is @ActivMotionBar) YouTube Channel: Golf Fitness Manual: Current Specialty Workshops Available: - Balance Now for Active Adults - ActivMotion Barre - Change Your Game (golf and tennis-specific) - ActivMotion Pilates - ActivMotion Bar Boot Camp - Rolling Yoga - ActivMotion HIIT Contact U.S.A.: ActivMotion Bar 36360 Ecorse Romulus, Michigan, 48174 1-888-400-1045 International: Josh Brand – VP of International Business
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  30. 30.   30 TM © 2015, Innovative Xercise Solutions, LLC. All Rights Reserved.