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...
This BONUS GG content is the 3rd 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), shows more progression from the first few weeks to further increase dexterity, rhythm and han...
This is the instructional video for TOTAL 2. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.
STARTER: Start with 3 sets of 2 reps on each side of Full Getups. Do all 2 reps on one side in a row before switching sides. Rest as needed betwe...
This is the instructional video for BOXING 2. Please reference the provided PDFs of the wheel. Bonus interval timer link for the full routine is below.
STARTER: 5-10 minutes of shadow boxing or ball-handling basics.
MAIN EVENT: Do WHEEL 1
FINISHER: 5-10 minutes of shadow boxing or ball-handlin...
This is the instructional video for WALKING 2. Please see the companion PDF for your walking plan for this month.
This is the instructional video for EHOH 2. Please see companion PDF for a sample workday schedule.
This is the instructional video for LOWER 2. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.
STARTER: Start with 2-3 sets of 6-8 reps/side of Loaded Bulgarian Split Squats. Rest 30-60 seconds between sides. This should take about 10-15 mi...
This is the instructional video for UPPER 2. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.
STARTER: Start with 2-3 sets of 2-3 rep of weighted pullups and dips. Rest at least 30-60 seconds between moves. This should take about 10-15 min...
This is the instructional video for RECOVER 2. Programming notes are below for the breath work...
4-Phase Breathing Tempo: I/H1/E/H2
I: Inhale through nose into belly
H1: Breath Hold 1
E: Exhale through mouth
H2: Breath Hold 2
PART 1- 10-5-10-5 Breath Training: 5-10 minutes
- Inhale through t...
This BONUS GG content is the 4th 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 another progression from the first few weeks to further increase dexterity, rhythm ...
This is a bonus Livestream Q&A on Friday, February 18th at 10am PST. It's for EXPRESS members, GORILLACORN GAINZ members, and/or POST-HOLIDAY SHRED participants.
This BONUS GG content is the 5th installment of a special ball-handling unit put together by my buddies and former pro basketball players, The Boone Brothers. The older brother, Jason (@BlackHercules21), shows another progression to further increase dexterity, rhythm and hand-eye coordination. Ba...
This BONUS GG content is the 6th 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 another progression to further increase dexterity, rhythm and hand-eye coordination...
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. Though a foam roller is great for getting larger areas, a lacrosse ball is ideal for smaller spots & trigger points. This ball massage flow ...
This is month 3 of our WALK/RUN/SPRINT program. Please be sure to download the companion PDF with your walking calendar.
This is month of our EHOH program. Please be sure to download the companion PDF with your EHOH worksheet.
This is month 3 of our recovery program.
This is the instructional video for TOTAL 3. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.
STARTER: Start with 3 sets of 1 rep on each side of Full Getups. Rest as needed between sides. This should take about 10-15 minutes. The move on ...
This is the instructional video for BOXING 3. Please reference the provided PDFs of the wheel. Bonus interval timer link for the full routine is below.
STARTER: 5-10 minutes of shadow boxing or ball-handling basics.
MAIN EVENT: Do WHEEL 1
FINISHER: 5-10 minutes of shadow boxing or ball-handlin...
This is the instructional video for LOWER 2. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.
STARTER: Start with 2-3 sets of 3-5 reps/side of Loaded Bulgarian (or Rear-Foot-Elevated) Split Squats. Rest 30-60 seconds between sides. This sh...
This is the instructional video for UPPER 3. Please reference the provided PDF of the wheel. Bonus automated timer link for the full workout is below.
STARTER: Start with 2-3 sets of 1 rep (singles) of weighted pullups and dips. Rest at least 30-60 seconds between moves. This should take about 1...
This BONUS GG content is the 7th 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 another progression to further increase dexterity, rhythm and hand-eye coordination...
