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Cultivate your wealth and longevity in lifestyle through the practice
of precise movement, clean cons
Scapularic mobility drills
UPPER PUSH & CORE 🦾
*hardest exercises first
1. L-Raise + Vertical Hold 3X12
2. Alternating Leg Raise + Vertical Hold 3X12LR
3. Weighted Dips 15lb. 3X10
4. Handstand Hold Against Wall — Single-leg Extension
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*Main Lifts:
5. 25lb. X 2DB Seated Overhead Press 3X5
6. 35lb. DB Single-arm Windmill 3X5LR
7. 25lb. X 2DB Standing Upright Row 3X5
*Dumbbell Accessories:
8. 12.5lb. X 2DB Frontal Raise (Neutral Grip) to Tricep Extension (Supine Grip) x 12
9. 12.5lb. X 2DB Frontal Raise (Supine Grip) to Tricep Extension (Neutral Grip) x 12
10. 12.5lb. X 2DB Lateral Raise (Supine Grip) to Tricep Extension (Prone Grip) x 12
*Cable Accessories:
11. 30-40lb Overhead Tricep Extension—
+ Rope Handle X 12
+ Bar Handle X 12
12. 20-40lb. Tricep Extension (Downward Push)—
+ Rope Handle X 12
+ Bar Handle (Underhand) X 12
+ Bar Handle (Overhand) X 12
13. 10-20lb. Single-Arm Tricep Extension in Split-Stance—
+ Saggital Plane X 12LR
+ Transverse Plane — Upright X 12LR
+ Transverse Plane — Bent-over X 12LR
14. 10-50lb. Single-Arm Cable Press 3X12LR
+ Uppercut
+ Hook
+ Jab/Cross
SU***DE SQUAT DAY 💀 Increase Strength & Power
PT 1. 3X5 REP MAX at 90%
PT 2. 3X12 at 75% ACCESSORY WORK
8 Total Exercises • 120+ Minutes Duration
Movement Practice
CABLE WOOD-CHOP VARIATIONS:
1) low vs. high cable wood chop
2) bilateral stance vs. split stance
Foamrolling / Self-myofascial release for the back. Muscles targeted: Trapezius, Serratus Anterior and Posterior, Latissimus Dorsi , Quadratus Lumborum, Erector Spinae, Teres Minor and Major, Obliques
FULL VIDEO 🎥 on YouTube
10/06/2022
DISCLAIMER: This post is NOT nutritional, dietary or medical advice. I’m sharing my own preference on how I enjoy my smoothies. The post image is my opinion of the perfect smoothie.👌
So I don’t make smoothies typically because I don’t like washing bulky things. So I buy them and add my own ingredients to it. >>>> I keep my own protein in the car to add to my smoothies while I'm on the go because I'm selective with the type I ingest and I don't like whey or vegan protein nor do I like flavored protein.
1. I prefer non-flavored collagen protein because its the closest thing to real protein. Other types of protein are usually low in quality and extracted from a plant or food source like milk and dairy. I don't consume U.S. dairy on a normal basis because our meat and dairy industry is questionable in terms of quality.
So, collagen protein is my preference and it usually comes from animal skin, bone and cartilage that is crushed into powder form which makes it more natural. Another form of protein I use is freeze dried egg white powder which is just egg whites in powder form.
2. I add coffee because I simply enjoy caffeine.
3. The main ingredients in the smoothie is: banana, raw cacao nibs, unsweetened almond or soy milk, sometimes spinach, maca powder and occasionally almond butter or chia seeds.
4. I also want to add that this is NOT a meal replacement, it serves more as a snack that's a precursor to the meal when I don't want to feel too stuffed. I also take a smoothie if I'm craving something sweet, healthy and fibrous.
5. Last, I do add nootropics or supplements if I have the time and space to open the capsule to pour the powder into my smoothie.
09/13/2022
Pain creates change. Whatever you’re going through, embrace it and turn it into something to be proud of.
08/08/2022
Intro to from a psychological standpoint using past, present and future.
In upcoming posts, we’ll dive deeper into our approach to goal-setting for your fitness and lifestyle goals according to our overarching values in [ Freedom • Alignment • Victory ]
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