I am studying this book and was really perplexed by some of the exercises.. Can anyone with helpful knowledge enlighten me and describe these exercises. pg.28 it's broken up into: sequence training, forearm/waist, and power training. There are no explanations in the book so all help would be greatly appreciated.

Once I get this I can start my routines.. I am going to just jog and speed train this week to get my body ready. Also some heavy bag stuff too but this monday I'd like to start but I need these descriptions.. moonmully58@aol.com