Lesson 6.1

I don’t need an alarm clock, my passion wakes me. -Eric Thomas

Discipline begins with the first alarm. Don’t hit the snooze button.

Rest Periods
Strength & Power 90s+ (less than 8 reps)
Hypertrophy & Fat Loss 30-60s (more than 8 reps) – Can boost Growth Hormone and Testosterone and provide a metabolic effect.
Don’t overthink it, go when you can go.
Use a workout timer or stopwatch to keep you honest. Recommended: Seconds Pro App $4.99

TO LOSE BODY FAT:
Eat higher quality food.
Ideally, cook.
TO LOSE WEIGHT ON THE SCALE:
Eat fewer calories, in other words, portion control.
TO GAIN MUSCLE:
Eat often. Eat more calories. Eat fast. Lift. Take Protein.”

BB Deadlift Demo & Workshop (Sumo, Bent-Knee, RDL)

The mixed grip epidemic. Mixed grip is only allowed after failure of grip or lifting 2x body weight.

Bar bend
Neutral Spine
Sync the hips and knees
lower the bar (eccentric)
keep bar close
Stack the spine

Use a timer during your workouts. Workout timers keep you honest and hard working

Dynamic Warmup

Knee Hug
Leg Cradle
Quad Stretch
Single-Leg Deadlift
Spiderman
Side Lunge
Cross-Legged Toe Touch
Lunge and Twist

#11 Total Body H E

1 Forearm Plank 1x2m (Core Assessment)

2 BB Deadlift 3×15

3a DB Split Squat 3×10/side
3b DB OH Press 3×15
3c DB Bicep Curl 3×10

4a BB Bench Press 3×15
4b DB Standing Supported Row Single-Arm Row 3×15/side

5a Lat Pulldown 3×15
5b BW Squat 3×15″

How would I turn this workout into a Strength workout? (A: lower reps, increase load)

Find your passion