Daily Workout

Upper Body Push, Core

Warmup

Use light weights, if any. Aim to get your heart rate up with 5-10 minutes of cardio.

One-Leg Pogo Jumps🌐

60-300s total (ea. side)

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Shadow Boxing🌐

• Resistance Bands

60-300s total

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Toy Soldiers🌐

10 reps total (ea. side)

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Superman🌐

10 reps total

☆ Hold the peak of each rep for 3s.

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Fast Feet🌐

30-60s total

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Workout

Start off with a lightweight warmup set. Rest between sets for 30-90s or 2-5min for hypertrophy or strength, respectively.

Landmine Press🌐

• Barbell

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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⚠ Wide-Grip Chest Press🌐

• Flat Bench
  • Dumbbells
  • Barbell
• Dumbbells
• Resistance Bands

2 sets of 12-15 reps

☆ Hold the peak of each rep for 1s.

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Support Hold🌐

• Gymnastic Rings

4 sets of 15-30s holds

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Pallof Press Hold🌐

• Resistance Bands

4 sets of 15-30s holds (ea. side)

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☆ Prolong the eccentric 'lowering' phase of each rep.

Cooldown

Remember to breathe. Expand your awareness.

Pendant Stretch🌐

4 sets of 15-30s holds

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Block-Assisted Pigeon Stretch🌐

Hold for 30-60s total (ea. side)

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Tiger Stretch🌐

Hold for 30-60s total (ea. side)

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Pronated Grip Dead Hang🌐

• Pullup Bar | Gymnastic Rings

Hold for 30-60s total

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Fallen Star🌐

Hold for 30-60s total (ea. side)

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Dolphin Stretch🌐

Hold for 30-60s total

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Self-Worth Meditation🌐

Hold for 300s total

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• When you think about your body as a garden, it’s almost ludicrous to even consider the idea of forcing some type of adaptation. All you can do is nurture it and provide it with the best conditions for growth. You fertilize it, tend the soil, uproot the weeds, water it, leave it in the sunlight, and give it the best conditions for growth. It will only grow as well as its circumstances allow. That’s a much more accurate metaphor for how training works. — Greg Nuckols
• If you struggle to maintain good form during an exercise, drop back to an easier variation of the exercise to build those stabilizing muscles necessary for good form.