Fast Fitness for Tattoo Artists
Wildlife Strength, Performance, and Literacy
Why It Matters: Understudied and underserved as far as professions go in the fitness world–both by providers and by researchers–the tattoo artist lands as an occupation most afflicted by chronic neck, wrist, and back pain with few available routes to remedy said pains. Hunched over in static positions with this machine buzzing and hammering away at your wrists? The resulting pain does not have to be severe.
What This Does: This 4 week program--decked out with videos and full explanation for everything down to WHY things are ordered the way they are (in the description for Week 1, Day 1) sets a clear and full precedent for the full time tattoo artist looking to continue focusing all time and money into their career, while remaining resilient enough to continue blasting through a full client list without issue.
One Kettlebell, One Band, Your Body, and 30ish minutes.
A
Squat to Hiplock
1 x 10
B
CARS Wrist
1 x 5
C
PAILS RAILS Wrist Extension/Flexion
D
CARS Shoulders
1 x 30
E
90-90 Flossing
1 x 60
F
FFE SS Oscillating Leaps
2 x 10
G
Oscillating Leaps
2 x 10
H
Deep Tier Leaps
1 x 5
I
Halo Squat Curls
8 x 60
J
low box side to side
8 x 15
K
Prying Goblet Squat
L
Donkey Calf Raise
3 x 30
A
Wall Blocked Shoulder CARS
1 x 5
B
Cervical Spine Lateral Flexion
C
Slow Crawl
2 x 60
D
Halfway Kneeling Bottoms Up Flossing
2 x 30
E
Depth Pushup
3 x 5
F
Plyo Pushups
3 x 3
G
Burpeee
3 x 3
H
Everywhere Swings
I
Towel KB Curl
J
Ball to Extension
5 x 60
K
Unilateral Farmer's Carry
L
Cervical Spine Lateral Flexion
A
Standing Copenhagen
1 x 15
B
CARS Wrist
1 x 5
C
PAILS RAILS Wrist Extension/Flexion
D
Screwdriver
2 x 60
E
Rotisserie
2 x 60
F
Yielding back and forth squat leaps
3 x 10
G
Gorilla Leaps
3 x 10
H
Half Kneeling Hip ROM and Press
3 x 6
I
Lunge Iso
3 x 30
J
Sidelying Hip Thrust
2 x 60
K
PAILS RAILS Cervical Spine Flexion
A
Elbows curtsy lunge to lateral lunge
3 x 10
B
PAILS RAILS Spinal Rotation
C
PAILS RAILS Lumbar Spine
D
1H Rotating RDL
2 x 30
E
Reverse Nordics
2 x 5
F
Wall Pogo
5 x 10
G
Yielding Split Exchange
5 x 3
H
Corkscrew BSS
3 x 8
I
G Shrugs
J
Curtsy to Hip Lock
2 x 60
K
PAILS RAILS Cervical Spine Extension
Alcides Aleman
Brazilian Jiu Jitsu Black Belt, CSCS, SFG. Owner of Wildlife Strength, Performance, and Literacy
This 4 week program sets a clear and full precedent for the full time tattoo artist looking to continue focusing all time and money into their career, while remaining resilient enough to continue blasting through a full client list without issue.
Get Fast Fitness for Tattoo Artists
