Take measurement of biceps/triceps size with measuring tape Take Measurement of Waist/Hip ratio with measuring tape Take measurement of Quad size with measuring tape take BF% if you have a scale that can do so. Test in the same conditions. I'd suggest testing in your underwear each time for example. Also test first thing before eating, drinking or lifting. Log all o these things and re-test at the end of the month. Each day will contribute to improving these values.

Dynamic Warm Up

This is something you will see each day. I add this to increase blood flow and decrease stiffness. If you have your own routine, go for it. The warm up should be consistent though. It allows you to get a feel for what feels good and what needs more attention. If you do high knees each warm up and your knee hurts more on one day- you can take that is a sign that you need more rehab/prehab time. Warm up Move a bit for 5-10 min. Do whatever you are comfortable with to get the blood flowing. Here is the warm up I have performed for the past few years. I do suggest standardizing the warm up. That way, if you have a base gauge of how you feel. If high knees usually feel fast and snappy and one day they feel heavy and slow. You may need some extra warm up time with some extra light plyometrics. If you typically feel no pain with walking lunges, but your knee is hurting more today, then you can perform some foam rolling for the quads and adductors and maybe a few extra stretches before getting into the workout. It just becomes another self check if standardized. jog down- back pedal back- repeat- high knees- lateral a skip down and back- walking open the gate stretch- walking hamstring stretch- karaoke down and back- a skips- walking lunges with an overhead reach use 20-30 yards of distance

Specific Warm Up: Full Body

This is all about loading tissues that you will be using in the workout, decreasing activation of overused muscles that can interfere in the workout and increase core stability to create the most force as possible during the workout... Specific Warm Up Reverse Sled Drag: 5 min of back and forth: Target 200 yards with 45 lbs Foam Rolling: Lateral Pelvis, Lateral Ribcage 1 min on each side- stay heavy on the foam roller the entire time. Then Side lying hip rolls for 1 min each side- intention is to get activation of multifid muscles while also rolling the adductors Breathing Exercises: should upper the upper back and stretch the low back a bit to improve mobility. Heel elevated Breathing: 5 breath cycles each set- reset for 60-90 sec- don't want to pass out... Inverted breathing on GHD: 5 breath cycles- really relax the traps and breathe into the upper back. Better band pull apart: 5 full breath cycles- should feel upper back expanding as you do this Side plank with leg lift: 2x10 each side Deadbug: 2x10 each side

Strength Testing: 15RM Squat

Strength Testing 15RM Bench

Incline Walk

1 x 30:00

Dynamic Warm Up

This is something you will see each day. I add this to increase blood flow and decrease stiffness. If you have your own routine, go for it. The warm up should be consistent though. It allows you to get a feel for what feels good and what needs more attention. If you do high knees each warm up and your knee hurts more on one day- you can take that is a sign that you need more rehab/prehab time. Warm up Move a bit for 5-10 min. Do whatever you are comfortable with to get the blood flowing. Here is the warm up I have performed for the past few years. I do suggest standardizing the warm up. That way, if you have a base gauge of how you feel. If high knees usually feel fast and snappy and one day they feel heavy and slow. You may need some extra warm up time with some extra light plyometrics. If you typically feel no pain with walking lunges, but your knee is hurting more today, then you can perform some foam rolling for the quads and adductors and maybe a few extra stretches before getting into the workout. It just becomes another self check if standardized. jog down- back pedal back- repeat- high knees- lateral a skip down and back- walking open the gate stretch- walking hamstring stretch- karaoke down and back- a skips- walking lunges with an overhead reach use 20-30 yards of distance

Specific Warm Up: Full Body

This is all about loading tissues that you will be using in the workout, decreasing activation of overused muscles that can interfere in the workout and increase core stability to create the most force as possible during the workout... Specific Warm Up Reverse Sled Drag: 5 min of back and forth: Target 200 yards with 45 lbs Foam Rolling: Lateral Pelvis, Lateral Ribcage 1 min on each side- stay heavy on the foam roller the entire time. Then Side lying hip rolls for 1 min each side- intention is to get activation of multifid muscles while also rolling the adductors Breathing Exercises: should upper the upper back and stretch the low back a bit to improve mobility. Heel elevated Breathing: 5 breath cycles each set- reset for 60-90 sec- don't want to pass out... Inverted breathing on GHD: 5 breath cycles- really relax the traps and breathe into the upper back. Better band pull apart: 5 full breath cycles- should feel upper back expanding as you do this Side plank with leg lift: 2x10 each side Deadbug: 2x10 each side

Strength Testing: 15 RM deadlift

Strength Testing Max Pull Up

Incline Walk

1 x 30:00

Dynamic Warm Up

Again complete whatever dynamic warm up you can to increase blood flow and get a systems check Do whatever you typically do for a dynamic warm up. Even if it is just 5 min on the exercise bike or a light jog. Here is the warm up I have performed for the past few years. I do suggest standardizing the warm up. That way, if you have a base gauge of how you feel. If high knees usually feel fast and snappy and one day they feel heavy and slow. You may need some extra warm up time with some extra light plyometrics. If you typically feel no pain with walking lunges, but your knee is hurting more today, then you can perform some foam rolling for the quads and adductors and maybe a few extra stretches before getting into the workout. It just becomes another self check if standardized. jog down- back pedal back- repeat- high knees- lateral a skip down and back- walking open the gate stretch- walking hamstring stretch- karaoke down and back- a skips- walking lunges with an overhead reach use 20-30 yards of distance

Breathing iterations seem stupid but can help reposition the pelvis in a position that will get you more muscle recruitment for the workout. Specific Warm Up 90/90 breathing: 2x5 breath cycles Right Side Lying Breathing: 2x5 breath cycles Plyo prep Med Ball Slams: 2x8 with a 10 lb med ball Box Jumps: 2x8 to mid thigh to hip level box (higher if you can safely handle it)

Day 2 will have similar movements. We want to use plyometrics to increase connective tissue stiffness/strength. If you want strong tendon's / ligaments you can't just lift heavy or lift for hypertrophy. You need to work them in different ways....fast with no weight and slow with max weight... Lateral Line Jump: 40 each side Single Leg Lateral Pogo Hop: 20 each side Box Jump: no more than mid-thigh height: 4 reps

Broad Jump

2.5 min for max calories on rower or assault bike .You choose. You can also perform 2.5 min sprint around the track or on treadmill (suggest curve treadmill), but only if you are a runner. This should be an absolute sprin/ max effort. There is a lot of rowing and assault bike work. This should be a good gauge of how much work you can get done before you need to transition to glycolysis (main fuel source for longer bouts of activity requiring oxygen and ATP) This distance/ the amount of calories you create should improve over the next 4 weeks.

Incline Treadmill Walk

@ 30:00