Focus On The Basics,
Achieve Fitness Results.
Just 18 Exercises + 18 Stretches. That’s All You Need.
Stretching Technique
Stretching can be done using one, or a combination of the FOUR following tempos:
* Static Stretching – Get into the stretch, holding the relaxed sensation for 5-10 seconds. Working your way up to 30 seconds per stretch should be the goal. - Release from the stretch. This is 1 set.
* Active Stretching – Very similar to static stretching, but instead of holding the stretch for 30 seconds, you will hold the stretch for 1-2 seconds. - Upon release, immediately repeat the same, 1-2 second hold, 8-10 times to make up 1 set.
* Dynamic Stretching – The only difference between dynamic stretching and active stretching is that there is no hold of the stretch. - You will simply reach the full stretch, release, and repeat continuously for 15-20 repetitions to make up 1 set.
* Ballistic Stretching – Almost identical to dynamic stretching, but the use of controlled momentum is added. - You will reach the stretch using controlled momentum, and repeat continuously for 15-20 repetitions to make up 1 set. Since momentum is being used, there will be no pause at the hold.
ADDITIONAL TIPS
1. How Far Should You Take The Stretch?
Relax into the end range of motion using only 40%-50% of maximum force, and consciously “feel” for your maximum line of comfort-ability. This is your end-point – where you will reach and hold the stretch.
You should never stretch to the point of pain; otherwise you risk potential tissue damage.
You can’t “force” an increase in flexibility any quicker by stretching more aggressively anyway. Remember that stretching should be a pleasant and enjoyable experience.
2. Don’t hold your breath during a stretch.
Take a deep breath and exhale into the stretch, then continue to control your breathing throughout.
3. If one side of your body feels tighter than the other – It’s recommended to spend time stretching the restricted side with extra sessions consistently over-time until it feels as loose as the other side.
4. Always consciously engage your “mind to muscle connection” when stretching and exercising.
Really focus on the body area targeted, forcing the use of absolute perfect form.
Important
You will notice that not all 18 stretches include all four tempos. This isn’t a mistake, as you’ll see certain stretches shouldn’t be performed using certain tempos, as I emphasize clearly alongside each individual stretch.
WHY STRETCH?
Enhance your posture and balance: A good posture and balance not only looks good, but it also improves your physical performance and reduces the risk of falls or injuries.
Stretching can improve recovery time after workouts or physical activity, allowing you to get back to your routine faster.
Stretching helps to increase blood flow, which can improve overall health and reduce the risk of cardiovascular disease.
Regular stretching can improve sleep quality and duration, helping you feel more rested and refreshed.
By improving flexibility, strength, and range of motion, stretching can improve sports performance and reduce the risk of injuries.
Stretching can reduce muscle soreness and stiffness after physical activity, allowing you to recover faster and feel better.
Stretching can help to reduce stress levels, leaving you feeling more relaxed and at ease.
Regular stretching can improve mental clarity and focus, leading to a more productive and fulfilling day.
This stretch targets the muscles in the forearms and biceps.
Technique:
1. Stand with your feet shoulder-width apart.
2. Raise your right arm straight up in front of you.
3. Using your left hand, bend your right hand’s fingers back towards your body (fingers up) while keeping your right arm straight. You should feel a stretch in the underside of your forearm (Wrist Flexor).
4. Hold the stretch for 5-10 seconds (STATIC).
5. Release the stretch and repeat with your left arm.
6. Back to the right arm – Extend your right arm in front of you with palm facing down.
7. Use your left hand to gently pull your fingers back towards your body (fingers down) while keeping your right arm straight. You should feel a stretch on the top of your forearm (Wrist Extensor).
8. Hold the stretch for 5-10 seconds (STATIC).
9. Release the stretch and repeat with your left arm.
Focus Points:
1. Keep your shoulders relaxed and down, away from your ears.
2. Focus on feeling the stretch throughout your forearm and into your bicep.
3. Ensure controlled resistance to defend against over-stretching.
STATIC + ACTIVE
This stretch targets the muscles in the triceps.
Technique:
1. Set your feet roughly shoulder-width apart.
2. Raise your right arm straight up above your head, Bending at the elbow so that your right hand is behind your head.
4. Use your left hand to gently pull your right elbow towards your left side. You should feel the stretch in your right tricep.
5. Hold the stretch for 5-10 seconds (STATIC).
6. Release the stretch, rest 3 seconds and repeat with your left arm.
Focus Points:
1. Be sure to keep your spine straight, your core engaged, and controlled breathing throughout the exercise. This will help to cement and maintain your base.
Tips:
1. If you can’t reach your elbow with your opposite hand, you can just reach out with your hand, connecting at the fingers.
STATIC
This exercise targets the muscles in the shoulders.
Technique:
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. With your hands hanging, roll your shoulders back and puff your chest out. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly into the shoulders.
3. Mentally target and engage your shoulders by extending them out to your sides – Then begin making small circles forward for 10-15 circles, then backwards for 10-15 circles.
4. Gradually increase the size of your arm circles as you feel comfortable.
Focus Points:
1. Be sure to keep your spine straight, your core engaged, and controlled breathing throughout the exercise. This will help to cement and maintain your base.
2. The goal of this exercise is to “feel the burn” in your shoulders by maintaining conscious engagement. If you’re doing this correctly, you should absolutely feel a burn from 10-15 circles. Anyone can swing their arms in circles all day without consciously engaging the entire movement.
Tips:
1. Increase the intensity of the exercise by holding very light weights in your hands.
BALLISTIC
The upper trapezius stretch targets the muscles at the back of your neck and shoulders.
Technique:
1. Set your feet roughly shoulder-width apart.
2. Grab your right hand with your left hand behind your back.
3. Gently pull your right hand, maintaining focus on the trapezius.
4. Hold the position for 5-10 seconds (STATIC) then slowly release the stretch.
5. Repeat the stretch on the other side.
Focus Points:
1. Keep your shoulders relaxed and your gaze forward.
2. Use your breath to deepen the stretch.
3. Focus on the stretch along the side of your neck and shoulders.
4. Keep your movements slow and controlled.
Tips:
1. To avoid overstretching your neck, keep your movements gentle and avoid over-pulling.
STATIC
The Superman stretch targets your lower back, glutes, and hamstrings.
Technique:
1. Begin lying face down on the floor with your arms extended in front of you, and your legs straight behind you.
2. Before you start the movement, engage your core to support your lower back.
3. Simultaneously lift your arms, chest, and feet off the ground. Imagine creating a “U” shape with your body.
4. Hold the position for 5-10 seconds (STATIC), then lower your arms, chest, and feet back down to the starting/resting position.
5. Rest for 3 seconds + Repeat the movement for 3 repetitions.
Focus Points:
1. Keep your neck in a neutral position by staring at the ground.
2. Engage your glutes, hamstrings, and lower back muscles to lift your legs and chest off the ground.
3. Allow your head to move-up naturally.
4. Keep your movements slow and controlled.
Tips:
1. To reduce the pressure on your lower back, engage your core and squeeze yourr glutes and hamstrings as you lift your feet , arms, and chest off the ground.
STATIC + ACTIVE
This stretch targets the muscles in the chest and shoulders.
Technique:
1. Set your feet roughly shoulder-width apart.
2. Reach your arms behind your back and clasp your fingers together, if possible.
3. Mentally engage your chest and slowly lift your arms up behind your back, keeping your head & neck aligned with your spine as you bend forward naturally.
4. Hold the stretch in your chest for 5-10 seconds (STATIC).
5. Rest for 3 seconds + Repeat the movement for 3 repetitions.
Focus Points:
1. Be sure to keep your spine straight, your core engaged, and controlled breathing throughout the exercise. This will help to cement and maintain your base.
2. Ensure controlled resistance to defend against over-stretching.
Tips:
1. If you are unable to clasp your hands together, use a towel or resistance band to hold onto.
STATIC
The quadruped trunk rotation targets the muscles in your core, back, chest, and shoulders.
Technique:
1. Begin on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips.
2. Maintain a neutral spine and engage your core muscles to support your lower back and pelvis.
3. Reach your right hand up towards the ceiling and rotate your torso to the right, opening up your chest. Keep your knees and hips stationary during this rotation.
4. Hold the position for 1-2 seconds (ACTIVE), then return to the starting position.
5. Repeat the movement for 8-10 repetitions per side.
Focus Points:
1. Keep your hips and knees stable as you rotate your torso by engaging your core.
2. Reach your hand up towards the ceiling as far as possible to increase the stretch.
4. Breathe deeply and slowly throughout the exercise.
Tips:
1. Start with small, controlled movements and gradually increase the range of motion as you become more comfortable with the exercise.
ACTIVE + DYNAMIC
This stretch targets the muscles in the lower back, hips, core, and spine.
Technique:
1. Set your feet wider than shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. With your hands hanging, roll your shoulders back and puff your chest out.
3. Extend your arms out to the sides (elbows can be bent).
3. Engage your core and slowly twist your torso to the left., keeping your spine straight throughout the stretch. Hold the stretch for 1 second (ACTIVE).
4. Return to the starting position and repeat the stretch by twisting your torso to the right. Hold the stretch for 1 second (ACTIVE).
5. Continue to alternate sides for 10-15 repetition per side.
Focus Points:
1. Focus on feeling the stretch throughout your lower back, hips, and spine.
2. Ensure controlled movement to defend against over-stretching.
ACTIVE + DYNAMIC + BALLISTIC
This stretch targets the muscles in the groin and inner thighs.
Technique:
1. Set your feet wider than shoulder-width apart.
2. Place your hands on your hips or knees.
3. Engage your groin and slowly shift your weight to one side, bending that side’s knee while keeping both feet flat on the ground.
4. Hold the stretch for 5-10 seconds (STATIC).
5. Straighten your leg to return to the starting position, and switch to the other side.
Focus Points:
1. Focus on feeling the stretch throughout your groin and inner thighs.
Tips:
1. Lean forward slightly (holding a knee for balance) to feel a deeper stretch.
2. Do NOT bounce.
STATIC + ACTIVE
The lumbo-pelvic-hip joint capsule warm-up targets the joints in your lower back, pelvis, and hips.
Technique:
1. Begin by sitting on the floor with your knees bent and your feet set comfortably inline with your hips.
2. Place your hands behind your back for balance as needed.
3. Engage from your core and gently rotate your knees from side to side, making sure the movement is coming from the rotation of your hips, and not your knees.
Focus Points:
1. Move slowly and smoothly, focusing on the maximum range of motion.
2. Keep your core engaged and your breathing slow and controlled throughout.
3. Feel the stretch in your lower back, pelvis, and hips as you perform each movement.
Tips:
1. Avoid straining or forcing any movements to the point of discomfort; and DO NOT BOUNCE.
ACTIVE + DYNAMIC
The toe-touch stretch targets your hamstrings and lower back.
Technique:
1. Set your feet roughly shoulder-width apart.
2. With your hands hanging, roll your shoulders back and puff your chest out.
3. Inhale deeply and lengthen your spine.
4. Exhale and hinge forward at your hips (think of sliding your butt out), keeping your back straight and your core engaged.
5. Reach your hands towards your toes, allowing them to rest on your shins, ankles, or the ground.
6. Hold the position for 5-10 seconds (STATIC), then slowly rise back up to a standing position. Rest 5 seconds and repeat for a total of 3 sets.
Focus Points:
1. Keep your spine long and avoid rounding your back.
2. Engage your core muscles to support your lower back.
3. Breathe deeply and exhale as you bend forward.
4. Maintain controlled breathing throughout the stretch.
STATIC
The half-kneeling hip flexor stretch targets the muscles in your hips.
Technique:
1. Begin in a half-kneeling position on the floor, with your right knee bent in front of you, and your left leg kneeling behind you.
2. Place your hands on your hips.
3. Keeping your spine straight, engage your core and slowly shift your weight forward, bending your right knee until you feel a stretch in your left hip.
4. Hold the stretch for 5-10 seconds (STATIC), release and rest for 3 seconds.
5. Repeat for 3 repetitions, for 3 sets.
6. Switch legs and complete 3 sets of 3 repetitions.
Focus Points:
1. Keep your spine straight, chest out, and core engaged.
2. Feel the stretch in the front of your hip as you shift your weight forward.
3. Breathe deeply and slowly throughout the stretch.
4. Do NOT bounce!
Tips:
1. Avoid arching your back or leaning forward too far, as this can lead to unnecessary strain.
STATIC
The half-kneeling adductor stretch targets the groin muscles.
Technique:
1. Begin in a half-kneeling position on the floor, with your right knee bent in front of you, and your left leg kneeling behind you.
2. From this position, place your hands on your hips and take one extra step a few inches laterally to the side with your lead leg’s foot.
3. Keeping your spine straight, engage your core and slowly shift your weight forward, bending your right knee until you feel a stretch in your left groin and inner thigh.
4. Hold the stretch for 5-10 seconds (STATIC), release and rest for 3 seconds.
5. Repeat for 3 repetitions, for 3 sets.
6. Switch legs and complete 3 sets of 3 repetitions
Focus Points:
1. Keep your spine straight, chest out, and core engaged.
2. Feel the stretch in your groin and inner thigh as you shift your weight forward.
3. Breathe deeply and slowly throughout the stretch.
4. Do NOT bounce!
Tips:
1. Avoid arching your back or leaning forward too far, as this can lead to unnecessary strain.
STATIC
This stretch targets the quadriceps muscles in your legs and can be done standing while using a chair or wall for balance.
Technique:
1. Stand behind a chair or wall, holding on with your left hand for support.
2. Lift your right foot off the ground and bring your heel towards your buttocks.
3. Grab your right ankle with your right hand and hold it close to your body.
4. Bend forward slightly to stretch your quad for 5-10 seconds (STATIC).
5. Release and repeat with the other leg.
Focus Points:
1. Be sure to keep your spine straight, your core engaged, and controlled breathing throughout the exercise (even as you bend over slightly). This will help to cement and maintain your base.
2. Focus on feeling the stretch all the way up and down your quadriceps.
STATIC
This stretch targets the calf muscles.
Technique:
1. Stand facing a chair or wall and set your hands up for support.
2. Step back with your right foot and place the ball of that foot on the ground, keeping your heel on the floor.
3. Bend your left knee and lean forward until you feel a stretch in your right calf. Your right knee should be kept relatively straight to produce maximum tension.
4. Hold for 5-10 seconds (STATIC), then release the stretch and switch calves.
Focus Points:
1. Keep your back straight and your hips square.
Tips:
1. Start with a smaller step back and gradually increase the distance to deepen the stretch.
STATIC
This exercise targets the muscles in the legs and glutes, and helps to improve overall hip mobility.
Technique:
1. Stand with your feet wider than shoulder-width apart, and toes pointed slightly outward.
2. Hold onto a chair or wall with both hands, keeping your arms straight and your shoulders relaxed.
3. Engaging your core, unhinge your hips and slowly extend your butt out and down as you lower your body into a squat position. Make sure to keep your back straight and your chest out, and refrain from bending forward too much.
4. Hold the deep stretch for 5-10 seconds (STATIC), then stand back up to the starting position ending each rep with a conscious squeeze of your legs and glutes.
5. When squatting back up – Do NOT allow your knees to collapse together. You must consciously engage your quads, hips, and thighs to squat back up with your knees kept flared out (imagine a ballerina).
Focus Points:
1. Keep your knees aligned with your toes throughout the movement.
2. Keep your weight on your heels and mid-foot.
3. Keep your core engaged to maintain stability.
4. Maintain slow and controlled breathing throughout.
Tips:
1. Start with a shallow squat and gradually work your way towards a deeper squat as your flexibility improves.
2. Use the chair for support as needed, but try to rely less on it over time as your strength and balance improves.
STATIC + ACTIVE + DYNAMIC
Resistance Training Technique
We will be implementing the exclusive use of just one lifting technique throughout this program:
-
1-Second “Conscious” Stretch & Contraction – Using perfect form, the goal is to reach the maximum stretch (hold for 1-second) and maximum contraction (hold for 1-second) for every repetition in the set.
-
10-20 perfect repetitions makes up 1 set.
-
Rest 30-60 seconds between sets (increase resting times between sets if necessary/needed).
It’s imperative to keep your core engaged and control your breathing throughout; maintaining your mind-muscle connection to laser-target the working muscles, from start to finish.
Once you’ve established perfect form – You’re free to integrate different training techniques you see online, like: Drop sets, negatives, holds, super sets, etc.
These can add variety to your workouts, but if perfect form isn’t used, they can all be just as much of a waste of time as the next.
ADDITIONAL TIPS
1. The ultimate goal of any fitness program should be to strengthen and reach the point of mobile fluidity throughout the body.
Waking up with aches and pains, and tweaking your back playing with your kids shouldn’t be a regular occurrence. Consistent, structured stretching and resistance training should be a non-negotiable for anybody who’s able.
2. Over time you might notice yourself choosing the same exercises; this is completely fine. I personally rarely include more than the same 10 exercises I’ve been using for years.
As you advance in stretching and fitness and decide you’d like to try something new; you’ll be glad to see how seamless your transition to any future training program will be, thanks to the core fitness education you’re receiving here.
3. Always remember to “SLOW IT DOWN.”
Refuse to rush through your workouts – Instead, treating each and every repetition of every set, like it’s your last ever. It’s important to use maximum intensity and effort, in combination with a very stoic, calm mind.
Learning to engage and cement your mind-muscle connection throughout the entirety of your workout is paramount to success.
1. Lie on your stomach, then position your forearms and feet wherever feels most comfortable and stable for you.
2. Get your body off the floor and into the plank, keeping your spine straight.
3. It’s crucial to engage and squeeze your core (abs + lower back) throughout the entirety of the plank, maintaining controlled breathing throughout.
* 3 reps (hold 30-seconds)
* 3 sets
Muscles Targeted:
Abdominals, back, glutes
1. Lay flat on your back.
2. Place your hands near your ears, palms facing in.
3. With your knees bent, position your feet wherever feels most comfortable to you. It’s important that your feet do not move from this position, remaining cemented in place throughout the exercise.
4. Before beginning, take a deep breath and engage your core (squeeze tight).
5. With complete control (no jerking). lead with your eyes and nose – reaching straight up to the sky.
Exhale and squeeze your abdominal s tight for 1-second before returning to the starting position.
Do not allow your head and neck to round forward, as this can lead to unnecessary strain and injury.
10 reps
3 sets
Muscles Targeted:
Abdominals
Shoulder Front Raise: Bands + Dumbbells
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. With the bands or dumbbells secured, roll your shoulders back, puff your chest out, and engage your core. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly to the shoulders.
3. Before beginning, mentally target and engage your shoulders (and core, back, and legs).
Squeeze from that engagement and drive your elbows up, holding that squeeze at the top of the movement for 1 full second.
It’s imperative to defend against your natural desire to lean forward and use your traps and biceps, simply by making sure that you engage your back and core.
4. After each squeeze, slowly lower your hands back down to the starting position, maintaining the squeeze in your shoulders all the way down.
5. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Bands + Dumbbells
* 10 reps
* 3 sets
Shoulder Front Raise: Barbell
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. With the barbell secured with an over-hand grip, roll your shoulders back, puff your chest out, and engage your core. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly to the shoulders.
3. Before beginning, mentally target and engage your shoulders (and core, back, and legs).
Squeeze from that engagement and drive your elbows up, holding that squeeze at the top of the movement for 1 full second.
It’s imperative to defend against your natural desire to lean forward and use your traps and biceps, simply by making sure that you engage your back and core.
4. After each squeeze, slowly lower your hands back down to the starting position, maintaining the squeeze in your shoulders all the way down.
5. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Barbell
* 10 reps
* 3 sets
Muscles Targeted:
Shoulders
Side Lateral Raise: Bands + Dumbbells
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. With your hands hanging with bands or dumbbells firmly secured, roll your shoulders back, puff your chest out, and engage your core. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly to the shoulders.
3. Before beginning, mentally target and engage your shoulders (and core, back, and legs).
Squeeze from that engagement and drive your hands up, holding the squeeze at the top of the movement for 1-second.
Your fists should be facing down at the top of the movement.
4. After each squeeze, slowly lower your hands back down to the starting position, maintaining the squeeze in your shoulders all the way down.
It’s important to refrain from using your traps and momentum to help “swing” the weight up, eliminating the majority of activation from the shoulders, again, by simply making sure to engage your back and core.
This is why you must use weights light enough to control from your shoulders.
* 10 reps
* 3 sets
Muscles Targeted:
Shoulders
Shoulder Press: Bands + Dumbbells
1.Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. Start with the bands or dumbbells secured near your shoulders with closed fists facing forward. Roll your shoulders back, puff your chest out, and engage your core. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly to the shoulders.
3. Keeping your spine straight, direct your eyes to the sky and mentally engage your shoulders (and core, back, and legs). Squeeze from that engagement and drive your fists to the sky, holding the squeeze at the top of the movement for 1 full second.
It helps to keep your shoulder blades pinched together throughout this exercise to maintain shoulder engagement and strict form.
4. After each squeeze, slowly lower your hands back down to the starting position, maintaining the squeeze in the shoulders all the way down.
5. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
* 10 reps
* 3 reps
Muscles Targeted:
Shoulders
Overhead Triceps Extensions: Bands + Dumbbells
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. With the bands or dumbbells resting by your ears – Tuck your elbows in and pointed up.
3. Straighten your spine and engage your core. Cement this position throughout the entirety of the exercise.
4. Before beginning, eyes to the sky and mentally target/engage your triceps (and core, back, and legs).
Squeeze from that engagement and drive your fists to the sky, holding the squeeze at the top of the movement for 1-second.
5. After each squeeze, slowly lower your hands back down to the starting position, maintaining the tension in your triceps all the way down until the tension turns into a stretch.
6. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
* 10 reps
* 3 sets
Muscles Targeted:
Triceps
Bicep Curls: Bands + Dumbbells
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. With the bands or dumbbells secured, roll your shoulders back, puff your chest out, and engage your core. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly to the biceps.
3. Before beginning, straighten your spine and mentally target and engage your biceps (and core, back, and legs). Squeeze from that engagement and flex your biceps as hard as you can, leading your fists to drive up naturally. Keep your elbows tucked throughout.
4. Hold that squeeze at the top of the movement for 1 full second.. After each 1-second squeeze, slowly lower your hands back down to the starting position, maintaining the squeeze all the way down.
5. Inhale before mentally engaging/squeezing. Hold it through the squeeze. Exhale upon release of the squeeze.
6. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
* 10 reps
* 3 sets
Muscles Targeted:
Biceps
Dead-lifts: Bands + Dumbbells
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. With your hands hanging and bands or dumbbells firmly secured, roll your shoulders back, puff your chest out, and engage your core. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly to the target muscles (butt, thighs, and back).
3. Hinge at the hips while keeping your spine straight, and begin sliding your butt directly back, allowing the band or dumbbells to run right down your shins. Allow your knees to bend slightly during the descent.
This will lead your body to bend forward in its natural range of motion while also maintaining maximum tension in the glutes, thighs, and back.
4. Maintaining tension on the glutes thighs, and back, imagine driving your feet into the ground, and also drive your hips forward while lifting the weight explosively in unison to return back to the starting position.
5. Exhale as soon as you finish squeezing your glutes, thighs, and back at the top of every repetition.
6. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Bands + Dumbbells
* 10 reps
* 3 sets
Dead-lifts: Barbell
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. Hinge at the hips and bend your knees to securely grasp the barbell with an over-hand grip, ensuring your hands are slightly wider than your shins. Align the bar over the midpoint of your feet.
3. With your hands firmly secured on the barbell, roll your shoulders back, puff your chest out, and engage your core. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly to the target muscles (glutes, thighs, and back).
4. Keeping your spine straight, begin by driving your feet into the ground, and your hips forward explosively in unison to return back to the starting position, allowing the bar to run right up your shins.
5. Exhale as soon as you finish squeezing your glutes, thighs, and back at the top of every repetition.
6. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Barbell
* 10 reps
* 3 sets
Muscles Targeted:
Back, glutes, hamstrings. Great full-body exercise in general.
Under-Hand Rows: Bands + Dumbbells
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. With the bands or dumbbells secured, roll your shoulders back, puff your chest out, and engage your core. Cement this position throughout the entirety of the exercise.
3. The first movement is to lock your hips in place, and begin sliding your butt directly back, just like the dead-lift. This will lead your body to bend forward in its natural range of motion, while also maintaining maximum tension to the glutes, thighs, and back.
Although some of these muscles are not being directly worked in this exercise, they work as critical stabilizers within the movement. .
4. Keep your spine straight throughout the exercise.
5. With your closed fists facing away from you (under-hand), mentally engage your lower back and lats (and core, back, and legs), and drive your elbows directly back, and up (imagine starting a lawn mower).
Keep your elbows tucked throughout.
5. Squeeze every repetition hard at the top for 1 second.
6. Return to the starting position, maintaining tension all the way down.
7. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Bands + Dumbbells
* 10 reps
* 3 sets
Under-Hand Rows: Barbell
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. Securely holding the bar roughly shoulder-width apart, with your closed fists facing away from you (under-hand) – Roll your shoulders back, puff your chest out, and engage your core. Cement this position throughout the entirety of the exercise.
3. The first movement is to lock your hips in place, and begin sliding your butt directly back, just like the dead-lift. This will lead your body to bend forward in its natural range of motion, while also maintaining maximum tension to the glutes, thighs, and back.
Although some of these muscles are not being directly worked in this exercise, they work as critical stabilizers within the movement. .
4. Keep your spine straight throughout the exercise.
5. With your closed fists facing away from you (under-hand), mentally engage your lower back and lats (and core, back, and legs), and drive your elbows directly back, and up (imagine starting a lawn mower).
Keep your elbows tucked throughout.
5. Squeeze every repetition hard at the top for 1 second.
6. Return to the starting position, maintaining tension all the way down.
7. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Barbell
* 10 reps
* 3 sets
Muscles Targeted:
Lats, biceps
Dumbbell Rows: Bands + Dumbbells
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. With the bands or dumbbells secured, roll your shoulders back, puff your chest out, and engage your core. Cement this position throughout the entirety of the exercise.
3. The first movement is to lock your hips in place, and begin sliding your butt directly back, just like the dead-lift. This will lead your body to bend forward in its natural range of motion, while also maintaining maximum tension to the glutes, thighs, and back.
Although some of these muscles are not being directly worked in this exercise, they work as critical stabilizers within the movement. .
4. Keep your spine straight throughout the exercise.
5. With your closed fists hanging comfortably in their natural position, mentally engage your lower back and lats (and core, back, and legs), and drive your elbows directly back and up (imagine starting a lawn mower).
Keep your elbows tucked throughout.
5. Squeeze every repetition hard at the top for 1 second.
Be sure to maintain the 90 degree angle and defend against your natural desire to jerk the weight up. This is why it’s imperative to use weights light enough to control.
6. Return to the starting position, maintaining tension all the way down.
7. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
* 10 reps
* 3 sets
Muscles Targeted:
Lats, biceps
Triceps Kick-Backs: Bands + Dumbbells
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. With the bands or dumbbells secured in your hands, roll your shoulders back, puff your chest out, and engage your core.
3. The first movement is to lock your hips in place, and begin sliding your butt directly back, just like the deadlift. This will lead your body to bend forward in its natural range of motion, while also maintaining maximum tension to the glutes thighs, and back.
Although these muscles are not being directly worked in this exercise, they work as critical stabilizers.
4. From this position, keep your elbows tucked and raise them to a 90 degree angle. This position must be maintained throughout the exercise (no swinging or unnecessary elbow movement).
5. Mentally target and engage your triceps (and core, back, and legs), and squeeze from that engagement by driving your fists back. Hold the squeeze tight for 1-second.
6. After each squeeze, slowly lower your hands back down to the starting position, maintaining the tension in your triceps all the way down. Your elbows must remain tucked throughout.
7. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
* 10 reps
* 3 sets
Muscles Targeted:
Triceps
1. Begin first by sitting on the bench with your palms placed securely on the bench. .
2. Take a step forward with each foot, and cement your feet firmly to the floor.
3. With your feet firmly set and your core engaged – Roll your shoulders back and puff your chest out. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly to the chest and triceps.
4. Mentally engage your chest and triceps and squeeze from the engagement as you descend.
It’s important to keep your elbows tucked throughout the movement. Flaring your elbows will only release tension from the target areas and onto the shoulders and traps.
5. Hold that squeeze at the bottom of the movement for 1 full second.
6. While keeping your chest squeezed tight, explode up through your elbows back to the starting position, maintaining the squeeze with your elbows kept tucked.
7. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Dips
* 10 reps
* 3 sets
Muscles Targeted:
Chest, triceps, shoulders
Bench Press: Dumbbells
1. Begin first by sitting on the bench with the dumbbells rested on your knees.
2. Set your feet firmly on the floor, and engage your core. Lean back with the dumbbells, controlling them to their set position resting comfortably next to your shoulders.
3. With your feet firmly set and your core, back, and legs engaged – Roll your shoulders back (keep your shoulder blades pinched together on the bench), and puff your chest out. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly to the chest.
4. With the dumbbells set right outside your chest – Mentally target and engage your chest and squeeze from the engagement, exploding through your chest.
It’s important to keep your wrists straight (not bent backwards), and elbows tucked throughout. Allowing your elbows to flare out will reduce the activation from the chest, and onto the shoulders.
5. Hold that squeeze at the top of the movement for 1 full second.
6. While keeping your chest squeezed tight, release your elbows and bring the dumbbells back down to the starting position, maintaining the squeeze all the way down with your elbows kept tucked.
You should be in complete control of the dumbbells throughout the entirety of the set. If you find yourself using imperfect form or momentum to compensate for your desire to use heavier weights – STOP.
You must lower the weight immediately and EARN your way up to heavy weights.
7. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Dumbbells
* 10 reps
* 3 sets
Bench Press: Barbell
1. Set your feet firmly on the floor, and engage your core.
2. Grab the bar roughly shoulder-width apart. Roll your shoulders back (keep your shoulder blades pinched together on the bench), puff your chest out, and engage your core, back, and legs. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly to the chest.
3. Before removing the bar off the rack, mentally target and engage your chest (and core, back, and legs), then proceed to remove the bar off the rack. Keep your wrists straight throughout the exercise.
4. With the bar off the rack (directly above your shoulders) – Squeeze from the engagement in your chest, then release your elbows and lower the bar to your mid-lower chest. Make sure to keep your elbows tucked (never allow your elbows to flare out).
5. From that deep stretch, explode from your feet, all the way up through your chest and hold that squeeze at the top of the movement for 1 full second.
You should be in complete control of the bar throughout the entirety of the set. If you find yourself using imperfect form or momentum to compensate for your desire to use heavier weights – STOP.
You must lower the weight immediately and EARN your way up to heavy weights.
6. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Barbell
* 10 reps
* 3 sets
Pushups
1. Set the positioning of your hands shoulder-width apart. Your feet/knees can be placed wherever feels most comfortable and stable for you.
2. It’s crucial to keep your spine straight and your core (and back) engaged throughout the entirety of the exercise, while also maintaining controlled breathing throughout.
3. To begin your pushup, release your elbows and target your chest by squeezing hard on the descent.
4. It’s crucial to keep your elbows tucked throughout, and never flared out. Flaring your elbows will remove activation from the chest and triceps, and onto the shoulders, risking serious injury.
5. At the bottom of the movement, your squeeze will turn into a tight stretch. From that stretch, mentally re-activate the squeeze and drive up, keeping your elbows tucked, and core and back activated.
Squeeze hard at the top.
6. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
* 10 reps
* 3 sets
Muscles Targeted:
Chest, triceps, shoulders
Chest Fly: Dumbbells
1. Begin by first sitting on the bench with the dumbbells rested on your knees.
2. Set your feet firmly on the floor, and engage your core. Lean back with the weights, controlling them to their set position resting comfortably next to your shoulders.
3. With your feet firmly set and your core, back, and legs engaged – Roll your shoulders back (keep your shoulder blades pinched together on the bench), and puff your chest out. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly to the chest.
4. Mentally target and engage your chest – Then slowly extend your hands out to the sides, maintaining complete control of the weights, and all tension on the chest (not the shoulders).
5. Squeeze from the engagement in your chest and explode through your chest, making a hugging motion as you squeeze your chest (imagine hugging a tree).
6. Hold that squeeze at the top of the movement for 1 full second.
7. While keeping your chest squeezed tight (and core, back, and legs engaged), return back to the starting position.
You should be in complete control of the dumbbells throughout the entirety of the set. If you find yourself using imperfect form or momentum to compensate for your desire to use heavier weights – STOP.
You must lower the weight immediately and EARN your way up to heavy weights.
8. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
* 10 reps
* 3 sets
Muscles Targeted:
Chest, triceps
Squats: Bands + Dumbbells + Body weight
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over). Set your toes faced slightly outward.
2. With the bands or dumbbells (or no weights) resting comfortably near your shoulders – Roll your shoulders back, puff out your chest, and engage your core, back and legs.
3. The first movement is to straighten your spine and lock your hips in place.
4. Release your knees outward to begin the descent, extending your butt directly back and down. Keep your eyes locked ahead of you.
It’s crucial to keep your knees flared out (to defend against your knees buckling in) through the entirety of the exercise. It helps to engage your “outer” thighs and glutes to support this.
Also defend against your natural desire to bend forward on the descent. Simply emphasize “Steps 2 and 3” and keep your entire body tight throughout.
5. Hold this deep stretch for 1 full second. Really try to feel the deep stretch throughout your legs and glutes. DON’T RUSH.
6. From the deep stretch, engage your legs and glutes and explode up, squeezing your legs and glutes hard at the top.
7. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Again, be aware of your knees buckling inwards, as this will remove most tension from the legs, and onto the knees. I recommend practicing using just your body-weight to perfect your form.
Squats: Bands + Dumbbells + Body weight
* 10 reps
* 3 sets
Squats: Barbell
1. Begin with your feet roughly shoulder-width apart, getting into your most athletic and stable stance (can’t be pushed over). Set the bar set securely on your upper back/traps, and your toes faced slightly outward.
2. Roll your shoulders back, puff out your chest, and engage your core, back, and legs.
3. The first movement is to straighten your spine and lock your hips in place.
4. Release your knees outward to begin the descent, extending your butt directly back and down. Keep your eyes locked ahead of you.
It’s crucial to keep your knees flared out (to defend against your knees buckling in) through the entirety of the exercise. It helps to engage your “outer” thighs and glutes to support this.
Also defend against your natural desire to bend forward on the descent. Simply emphasize “Steps 2 and 3” and keep your entire body tight throughout.
5. Hold this deep stretch for 1 full second. Really try to feel the deep stretch throughout your legs and glutes. DON’T RUSH.
6. From the deep stretch, engage your legs and glutes and explode up, squeezing your legs and glutes hard at the top.
7. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Again, be aware of your knees buckling inwards, as this will remove most tension from the legs, and onto the knees. I recommend practicing using just your body-weight to perfect your form.
Barbell
* 10 reps
* 3 sets
Muscles Targeted:
Quads, hamstrings, glutes
Lunges: Dumbbells (can lunge using body weight as well)
1. Begin with one foot set securely 2-3 feet in front of you, and the dumbbells hanging at your sides.
2. Roll your shoulders back, puff out your chest, and engage your core, back, and legs, getting into your most athletic and stable stance.
3. Straighten your spine and mentally engage your lead leg’s side glute and thigh, as well as your trailing leg side’s quad.
4. Lunge. At the lowest point of the movement, hold the deep, tight stretch in both legs for 1-second.
5. Ascend up from that engagement, and continue the set with the same leg.
6. After one set, switch legs.
7. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Dumbbells
* 10 reps
* 3 sets
Lunges: Barbell
1. Begin with the bar set securely on your upper back/traps, then set one foot securely 2-3 feet in front of you.
2. 2. Roll your shoulders back, puff out your chest, and engage your core, back, and legs, getting into your most athletic and stable stance.
3. Straighten your spine and mentally engage your lead leg’s side glute and thigh, as well as your trailing leg side’s quad.
4. Lunge. At the lowest point of the movement, hold the deep, tight stretch in both legs for 1 second.
5. Ascend up from that engagement, and continue the set with the same leg.
6. After one set, switch legs.
7. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Barbell
* 10 reps
* 3 sets
Muscles Targeted:
Quads, hamstrings, glutes
Bulgarian Split Squats: Dumbbells (can use body weight as well)
1. Begin with one foot set on a secure, elevated surface, and the other foot set 2-3 feet in front of you, with the dumbbells hanging at your sides.
2. Roll your shoulders back, puff out your chest, and engage your core, back, and legs, getting into your most athletic and stable stance.
3. Straighten your spine and mentally engage your lead leg’s side glute and thigh, as well as your trailing leg side’s quad.
4. Lunge. At the lowest point of the movement, hold the deep, tight stretch in both legs for 1-second.
5. Ascend up from that engagement, and continue the set with the same leg.
6. After one set, switch legs.
7. Always reach the full stretch and full contraction of every single rep, of every single set. ALWAYS.
Dumbbells
* 10 reps
* 3 sets
Muscles Targeted:
Quads, hamstrings, glutes
Standing Calf Raises
1. Set your feet roughly shoulder-width apart, and get into your most athletic stance (Imagine setting yourself up to withstand someone from pushing you over).
2. Straighten your spine, roll your shoulders back, puff your chest out, and engage your core, back, and legs. Cement this position throughout the entirety of the exercise, as this will help to enforce maximum activation directly to the calves.
3. Use a wall or chair for balance, and set your weight on the balls of your feet.
5. Squeeze from your calves and hold each repetition at the top of the movement for 1 full second.
6. Maintaining the engagement in the calves, return back to the starting position.
* 10 reps
* 3 sets
Muscles Targeted:
Calves