Lesson 4.1

Don’t major in minor things. - Jim Rohn

Don't focus on the small stuff, focus on what will have the biggest outcome.


Work big muscles to small muscles

Don’t fatigue your small muscles before you train the big muscles. Total Body, Lower Body before Upper Body. Legs before Arms. Multi-joint before Single-Joint. Free-weights before machines. Weight Training before Conditioning (commonly known as Cardio).



Top Sources:

  • Beans (i.e. Small Red Beans (Adzuki), Kidney, Garbanzo, Black, Pinto, even Refried Beans)
  • Lentils


  • Great source of fiber, which helps you feel full, controls blood sugar, and prevents cravings for unhealthy foods
  • Low fiber leads to poor digestion and constipation
  • Reduces saturated fat and blood cholesterol
  • Protects against cardiovascular disease, cancer, and diabetes

Serving Size: Golf Ball (1/4 cup) or Cupped Hand

Daily Servings: 3-4 (35g)


If you spend 2 hours a day on social media or anything else, that’s 1 month a year of your time spent. You decide if that's how you want to spend a month of your life.


BB Front Squat

  • Elbows up
  • Bar should rest on shoulders, close to throat (it will feel like it's choking you at first)
  • The most uncomfortable exercise to learn, but with practice, it will become one of the most comfortable.
  • Required to learn the Clean


Record Your Height & Weight for Body Fat Testing


Shoulder Mobility

  • SB Lat Stretch
  • Bench Lat Stretch
  • Rack Lat Stretch

Side-Lying Windmills
90/90 (i.e. Bretzel 2.0)
Spiderman w/ T-Spine Rotation
Spiderman to Rotational Squat
Alternating Lateral Squat
Arm Circles
Inchworm w/ Pushup
Standing Quad Stretch


In-Season Sports Performance Program (2-Day)
If you want to look like an athlete, train like an athlete. This program will make you strong, resilient, and less prone to injury. See Training Programs

Lower Body S H #26 sub BB Front Squat