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ADVANCED EXERCISE PROTOCOL

  • We need to train our entire body every week, but not to the extent of carrying around excess muscle that needs much upkeep from overtraining, food and sleep.

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  • Train midday when your body is awake and warm and make sure you do a proper full-body warm-up before going hard. Workouts later in the day can harm sleep.

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  • Every other day, and if you ever miss one, do the next no matter what, forever.

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  • 30-60 minutes of proper training, conditioning and stretching.​

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CLICK HERE FOR HOME DEVICES I USE & RECOMMEND

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WORKOUTS

  • Rotate between the following​

    • DAY ONE

      • One or two chest lifts, one shoulder lift, one lower body lift and two "extra lifts (below)" minimum

    • DAY TWO

      • One upper and one lower back lift, one lower body lift and two "extra lifts (below)" minimum​​​​​

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HOW TO WORKOUT

  • ​LIFTING WEIGHTS

    • Always do proper warmups.

      • Do some light cardio for 3-5 minutes before you lift.

      • Always do very light weight and many reps on the first lift of every lift.

    • You need to grow awareness and learn your body. You must know when to push and when to slow down.

    • Never lift as much as you can.

    • LISTEN TO YOUR BODY and do three to four sets of each lift with 10-20 reps.

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  • CARDIO

    • Do light cardio for the first one and go 3-5 minutes.

    • After that, short sprints are best 20-40 seconds.

    • You can work them in between lifts and do a few extra at the end.

    • Go hard, but not as hard as you can.

    • LISTEN TO YOUR BODY and do 10-30.

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BEST CHEST LIFTS

  • Chest Press

  • Elevated Pushup

  • Fly

  • Dip​

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BEST SHOULDER LIFTS

  • Upside Down Press

  • Mace

  • Cable Lateral Raise

  • Overhead Press​

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BEST BACK LIFTS

  • Pullup Or Pulldown

  • Seated Row

  • Dumbbell Bent Over Row

  • Back Extension​

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BEST LOWER BODY EXERCISES

  • Squat

  • Reverse Squat

  • Kettle Bell Swing

  • Leg Press

  • Dumbbell Lunge

  • Reverse Hyper

  • Box Jumps

  • Calf Raises

  • Hip Thrust

  • Donkey Kick​

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EXTRA LIFTS

  • ABS

    • Knee/Leg Ups

    • Curl On Stability Ball

    • Ab Roller​

    • Ball Slam

    • Cable Crunch

    • Dragon Flag

    • Decline Ball Throws W/Partner​

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  • TORSO ROTATIONS with a heavy bar on the shoulders

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  • ADDUCTION & ABDUCTION w/bands

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  • ANKLES

    • Self-weighted lifts​

    • bands

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  • PELVIC FLOOR

    • 150 Squeezes

    • (100 fast/50 slow & hard)

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  • JAW EXERCISE​

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CLICK HERE FOR HOME DEVICES I USE & RECOMMEND

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BEST CARDIO

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