Lesson 3.1

Just Do It. - Nike

There is no better mantra for success in life than this. Whatever you think you need to do to be successful, just do it. You will likely spend more time worrying and stressing about what you should do than if you were to just do it.


Steps for Perfect Practice

Don't skip steps, if you skip steps, you'll pay for it in the long-run.

  1. Form First
  2. Range of Motion
  3. Practice with Volume (reps)
  4. Load

Work the sticking point of the lift. This is the part of the lift where you are weakest. If you get strong here, you'll entire lift will get stronger.



When people are stranded in the desert or struggling for survival, what is the one thing they ask for above all else? Water? No, rescue, but ya, water. Because our body needs it most.

  • We are 70% water
  • Important for metabolism and performance
  • Hydrates muscle tissue, allowing it to move more fluidly
  • Hydrates discs in the spine, reducing back pain and the risk of spinal injuries

Daily Servings

You've probably heard all kinds of numbers thrown around about how much water to drink. The most agreed upon seems to be 2 Liters, which is around eight 8 oz glasses. We're all different so forget that, I'll make it even easier, use the Pee Test. If your urine is clear, you are hydrated, the more clear, the better. The darker your urine, the more dehydrated you are. If you're thirsty, you're already dehydrated. You should get in the habit of sipping water throughout the day, even when you're not thirsty and especially when you are working out, hot, or sweating. Not drinking enough water can also lead to heat stroke and heat exhaustion in extreme conditions. That's a bad day, and possibly, your last day.

A lot of people have said they are concerned with drinking too much water. I call too much water "drowning". If you aren't drowning, you can drink more water. Yes, there is such a thing as too much, but most of us need to focus on drinking more water.

Keep a Water Bottle with you at all times or fill up a 2 Liter container each night and finish it by the end of the day. If you put some rubber bands on the bottom of your bottle, you can track how many times you refill your bottle by removing a rubber band each time.

Lifestyle Tip

Punch the Clock

You're not always going to feel like working out. Not every workout is going to be epic, few are. Regardless, some workouts just need to get done no matter what, even if it's a struggle, not your best effort, short, too easy, etc.

Workouts you see online only highlight the best workouts, they don't always show the small workouts they put in, the grind, the failures, the day-to-day struggle. Many of the workouts in your lifetime will be punch the clock workouts. This is key to keeping your momentum.




  • Knee Dominant
  • Get Depth
  • Sit between the thighs
  • Spread the floor with your feet. Your knees should be pushed outside of your feet.


Get a water bottle and take it with you everywhere.


*90/90 & Bretzel 2.0
Inchworm w/ Pushup
Spiderman w/ T-Spine Rotation
Spiderman to Rotational Squat
*Lateral Squat


Circuit (All Levels)

Perform with a DB, BB (recommended), or KB. Use the same weight for all exercises. Complete one exercise for 10 reps, then perform the next exercise for 10 reps, etc. Try not to set the weight down or rest until the end of the set.

A 3-4x10
Front Squat

B 3x10
OH Press
Plank Row
Bicep Curl*