Just a reminder that the daily workouts & videos are posted and available in the app only going forward.
Since nearly everyone uses the app exclusively now, posting them here has become redundant. Reach out if you ever have any difficulties with the app, and I’ll get it sorted out for you.
A. 10-20 min easy aerobic – your choice, Bike, Jog/Walk, Row, etc. Nasal breathing pace.
B. 12 Days of Christmas*, Strength at Length version:
1 Passive Bar Hang 20 sec
2 Wtd. Shoulder Extension Lifts @5 sec hold each rep
3 Horse Stance Good Mornings
4 Jefferson Curls
5 Cross Bench Pullovers
6 Standing Hamstring Side Bends (3/side)
7 DB Unrolling Flyes
8 Diagonal Stretch Reaches (4/side)
9 Shinbox Switches
10 One Arm DB Rotational OH Squats (5/side)
11 sec hold Half Bridge (one 11 sec hold per round)
12 sec 90 Degree Hang (one 12 sec hold)
*Perform this like the classic song. Round 1 is simply a 20 sec Hang. Round 2 is 2 Shoulder Ext lifts + 1 20 sec hang. Rd 3 is 3 Horse GMs + 2 Shoulder Ext lifts + 1 20 sec hang, etc… By the 12th and final round, you’ll do all 12 exercises.
A. 10-20 min easy aerobic – your choice, Bike, Jog/Walk, Row, etc. Nasal breathing pace.
B. 12 Days of Christmas*, Strength at Length version:
1 Passive Bar Hang 20 sec
2 Wtd. Shoulder Extension Lifts @5 sec hold each rep
3 Horse Stance Good Mornings
4 Jefferson Curls
5 Cross Bench Pullovers
6 Standing Hamstring Side Bends (3/side)
7 DB Unrolling Flyes
8 Diagonal Stretch Reaches (4/side)
9 Shinbox Switches w/Hip Extension
10 One Arm DB Rotational OH Squats (5/side)
11 sec hold Half Bridge (one 11 sec hold per round)
12 sec 90 Degree Hang (one 12 sec hold)
*Perform this like the classic song. Round 1 is simply a 20 sec Hang. Round 2 is 2 Shoulder Ext lifts + 1 20 sec hang. Rd 3 is 3 Horse GMs + 2 Shoulder Ext lifts + 1 20 sec hang, etc… By the 12th and final round, you’ll do all 12 exercises.
note-build to your comfortable 5 rep max, BUT you must make full range as described. A heavier weight you do for less range of motion does not count. Be safe & build slowly. A good standard is 1/4 bodyweight for 5 reps.