This is the instructional video for TOTAL 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.
STARTER: Start with 3 sets of 3 reps on each side of Full Getups. Do all 3 reps on one side in a row before switching sides. Rest as needed ...
This is the instructional video for BOXING 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.
STARTER: Do 5-10 minutes of slow and steady shadow boxing. Then move on to the main event.
MAIN EVENT: Do WHEELS 1 and 2. Each wheel takes...
This is the instructional video for LOWER 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.
STARTER: Do 2-3 sets of 8-12 reps/side of Bulgarian Split Squats, resting as needed between sides (at least 30-60 seconds). Then move on to ...
This is the instructional video for UPPER 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.
STARTER: Do 2-3 sets of 4-6 reps of Weighted/Heavy Pullups and Dips, resting as needed between moves (at least 30-60 seconds). Then move on ...
This BONUS GG content is the first installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The elder brother, Jason (@BlackHercules21), jumps it off today with some basic finger and hand drills to increase dexterity, rhythm and...
This is the EHOH* plan for Month 1. See companion PDFs for more info.
*Every Hour On-the Hour
10-MINUTE WALKING WARMUP
Do each move for 2 minutes:
1. Linear Bear Crawl
2. Linear Knee Walks
3. Lateral Bear Crawl
4. Lateral Knee Walks
5. Split-Kneeling Switches
5 KEYS TO FLAWLESS FORM:
1. Toes Forward
2. Mid-Foot Strike
3. Knees Soft
4. Opposite Arm-Leg Action
5. 4/4 Rhythmic Breathing
This is your recovery day template. Throughout the year we will add progression to it. Please review the bonus resources including: 2021 RECOVER, HOT/COLD CONTRAST THERAPY & FULL-BODY FOAM ROLL FLOW.
This is your official 2021 RECOVER template! Use it on M/W/F during off-weeks PLUS on off-days during training weeks.
Get ManBabyCBD Tinctures & Salves:
https://www.manbabycbd.com/
Get CORE Meditation Device:
https://get.hellocore.com/boonewellness
HOT/COLD CONTRAST THERAPY
Enhance performance, accelerate recovery & live your best life with contrast training!
HEAT THERAPY is your biggest friend pre-workout and anytime you’re trying to relax, massage your muscles or mobilize your joints. It’s especially important in the morning, when w...
Post-workout is the perfect time to smooth out tender and tight muscles and flip the recovery switch by shifting to your parasympathetic nervous system. This foam roll flow hits 5 key body zones that need extra TLC this month. You could also use this routine later in the day or on off-days for be...
This BONUS GG content is the first installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The younger brother, Malcolm (@Malcolm__Xavier), shows a progression off of what Jason showed last week. Ball-handling drills make for t...
