1% BETTER
Branislav Keckes Personal Trainer
Join interactive and most supportive community.
Feel amazing with pain-free joint-friendly workouts that build muscle, help you get stronger, and give you the biggest pumps of your life.
Being able to train for a lifetime is about finding out what the best exercises are for you and then putting them in a balanced program that is specifically focused on helping you get stronger, build more muscle, and move better.
As we age, we often fall out of alignment with the form of training we're utilizing and the old adage "what got you to where you are likely won't be the thing to get you to where you want to go" rings true here.
1% BETTER is made up of 3 Full-Body Strength Sessions & 1 Aerobic Conditioning Sessions & 1 Mobility Session.
Full Body sessions are incredible efficient and will allow you the freedom to train as little or as frequently as you want.
If you like marathon training sessions that leave you beat up everyday, 1% BETTER will not be for you. We train HARD on the right exercises on the right days to elicit the best results you have ever experienced.
Experience what 1% BETTER can do for your physique, your performance, and your motivation - today.
Prep
A
Full body prep
FULL BODY PREP Never skip your warm-up! This is the stuff that will make sure you're feeling better, moving better, performing better, and having better results. Get through these exercises as fast as you can but also with PERFECT FORM!!! I'm guessing that some of you have never performed these exercises before or you have never performed them with the INTENTION that I put behind them. Intention is what separates you from the rest. Focus on every second of every exercise so you can get the most out of them. I never do things just to do them. You get out what you put in. Rome wasn't built in 1 day and neither is a savage body. Take good care of it and it'll take care of you. Focus up! 1 - Foam roll upper back, lats, glutes, hamstrings, calves, and quads 2- Cat-cow x 5 3 - Side-lying T-spine rotation x 5 per side 4 - Floor slides x 10 5 - 4-way hip mobility x 1 per leg (hold each position for 5 sec) 6 - Birddog x 10 per side 7 - Side plank x 20 sec 8 - McGill curl up x 5 per leg (3 sec hold each) 9 - Banded glute bridge x 20 10 - Banded lateral walk x 40 (10 steps each direction x 4) 11 - World's greatest stretch x 6 alternating 12 - Lunge matrix x 3 per leg (bodyweight) 13 - Walkout with push up x 3
Plyometrics
B
Plyometrics is a type of exercise training that uses the speed and force of different movements to build muscle power. Emphasis words SPEED and POWER. I want you to perform these 2 exercises as fast and as explosive as you can. It's not meant to fatigue you. For snap-down think about falling down as fast as you can and sticking it stiff at the bottom in an athletic position. For the snatch I want you to drive through your legs at the same time as you pull the weight up as fast as you can. 2 sets 5 snap-downs 5 single arm dumbbells snatch each arm -rest 30 sec
C1
Close grip lat pull down
3 x 8
C2
Goblet Squat
3 x 8
C3
8-point plank
3 x 0:30
D1
Dumbbell split squat
3 x 8
D2
Dumbbell tripod row
3 x 8
D3
Half kneeling chop and lift
3 x 8
Conditioning
E
TEST!!! This is your first workout of this phase and the best thing to track your performance is to test it at the beginning and at the end to see how much you've improved. Today we're going to do one of the most grueling tests of all (at least for me). It'll hurt, it'll be uncomfortable and you'll want to quit. My best advice for you is to pace yourself. Don't go all out in the first minute. People often do that and they either have to slow down by like 80% to stop. I want you to start about 50-60% of your max speed/power and keep that for the first 5 minutes. If you feel still very fresh (which you probably won't) you can speed up a little towards the end and finish strong! 10 min air bike for maximum calories (if you don't have an air bike you can use a rowing machine or even a spin bike and track the distance instead of calories) Make sure you record your result and share them with the team for extra accountability. Let's f*cking go!
Prep
A
Full body prep
FULL BODY PREP Never skip your warm-up! This is the stuff that will make sure you're feeling better, moving better, performing better, and having better results. Get through these exercises as fast as you can but also with PERFECT FORM!!! I'm guessing that some of you have never performed these exercises before or you have never performed them with the INTENTION that I put behind them. Intention is what separates you from the rest. Focus on every second of every exercise so you can get the most out of them. I never do things just to do them. You get out what you put in. Rome wasn't built in 1 day and neither is a savage body. Take good care of it and it'll take care of you. Focus up! 1 - Foam roll upper back, lats, glutes, hamstrings, calves, and quads 2- Cat-cow x 5 3 - Side-lying T-spine rotation x 5 per side 4 - Floor slides x 10 5 - 4-way hip mobility x 1 per leg (hold each position for 5 sec) 6 - Birddog x 10 per side 7 - Side plank x 20 sec 8 - McGill curl up x 5 per leg (3 sec hold each) 9 - Banded glute bridge x 20 10 - Banded lateral walk x 40 (10 steps each direction x 4) 11 - World's greatest stretch x 6 alternating 12 - Lunge matrix x 3 per leg (bodyweight) 13 - Walkout with push up x 3
Plyometrics
B
Plyometrics is a type of exercise training that uses the speed and force of different movements to build muscle power. Emphasis words SPEED and POWER. I want you to perform these 2 exercises as fast and as explosive as you can. It's not meant to fatigue you. For snap-down think about falling down as fast as you can and sticking it stiff at the bottom in an athletic position. For the snatch I want you to drive through your legs at the same time as you pull the weight up as fast as you can. 2 sets 5 snap-downs 5 single arm dumbbells snatch each arm -rest 30 sec
C1
Close grip lat pull down
3 x 8
C2
Goblet Squat
3 x 8
C3
8-point plank
3 x 0:30
D1
Dumbbell split squat
3 x 8
D2
Dumbbell tripod row
3 x 8
D3
Half kneeling chop and lift
3 x 8
Conditioning
E
TEST!!! This is your first workout of this phase and the best thing to track your performance is to test it at the beginning and at the end to see how much you've improved. Today we're going to do one of the most grueling tests of all (at least for me). It'll hurt, it'll be uncomfortable and you'll want to quit. My best advice for you is to pace yourself. Don't go all out in the first minute. People often do that and they either have to slow down by like 80% to stop. I want you to start about 50-60% of your max speed/power and keep that for the first 5 minutes. If you feel still very fresh (which you probably won't) you can speed up a little towards the end and finish strong! 10 min air bike for maximum calories (if you don't have an air bike you can use a rowing machine or even a spin bike and track the distance instead of calories) Make sure you record your result and share them with the team for extra accountability. Let's f*cking go!
Prep
A
Full body prep
FULL BODY PREP Never skip your warm-up! This is the stuff that will make sure you're feeling better, moving better, performing better, and having better results. Get through these exercises as fast as you can but also with PERFECT FORM!!! I'm guessing that some of you have never performed these exercises before or you have never performed them with the INTENTION that I put behind them. Intention is what separates you from the rest. Focus on every second of every exercise so you can get the most out of them. I never do things just to do them. You get out what you put in. Rome wasn't built in 1 day and neither is a savage body. Take good care of it and it'll take care of you. Focus up! 1 - Foam roll upper back, lats, glutes, hamstrings, calves, and quads 2- Cat-cow x 5 3 - Side-lying T-spine rotation x 5 per side 4 - Floor slides x 10 5 - 4-way hip mobility x 1 per leg (hold each position for 5 sec) 6 - Birddog x 10 per side 7 - Side plank x 20 sec 8 - McGill curl up x 5 per leg (3 sec hold each) 9 - Banded glute bridge x 20 10 - Banded lateral walk x 40 (10 steps each direction x 4) 11 - World's greatest stretch x 6 alternating 12 - Lunge matrix x 3 per leg (bodyweight) 13 - Walkout with push up x 3
Plyometrics
B
Plyometrics is a type of exercise training that uses the speed and force of different movements to build muscle power. Emphasis words SPEED and POWER. I want you to perform these 2 exercises as fast and as explosive as you can. It's not meant to fatigue you. For snap-down think about falling down as fast as you can and sticking it stiff at the bottom athletic position. For the snatch I want you to drive through your legs at the same time as you pulling the weight up as fast as you can. 2 sets 5 snap-downs 5 single arm dumbbell snatch each arm -rest 30 sec
C1
DB Bench Press
3 x 8
C2
Dumbbell RDL
3 x 8
C3
Glute bridge march
3 x 14
D1
Half Kneeling Dumbbell Press
3 x 8
D2
Single Leg Bridge
3 x 8
D3
Supine toe touch
3 x 14
E
DB Farmer's Carry
3 x 0:45
Prep
A
Full body prep
FULL BODY PREP Never skip your warm-up! This is the stuff that will make sure you're feeling better, moving better, performing better, and having better results. Get through these exercises as fast as you can but also with PERFECT FORM!!! I'm guessing that some of you have never performed these exercises before or you have never performed them with the INTENTION that I put behind them. Intention is what separates you from the rest. Focus on every second of every exercise so you can get the most out of them. I never do things just to do them. You get out what you put in. Rome wasn't built in 1 day and neither is a savage body. Take good care of it and it'll take care of you. Focus up! 1 - Foam roll upper back, lats, glutes, hamstrings, calves, and quads 2- Cat-cow x 5 3 - Side-lying T-spine rotation x 5 per side 4 - Floor slides x 10 5 - 4-way hip mobility x 1 per leg (hold each position for 5 sec) 6 - Birddog x 10 per side 7 - Side plank x 20 sec 8 - McGill curl up x 5 per leg (3 sec hold each) 9 - Banded glute bridge x 20 10 - Banded lateral walk x 40 (10 steps each direction x 4) 11 - World's greatest stretch x 6 alternating 12 - Lunge matrix x 3 per leg (bodyweight) 13 - Walkout with push up x 3
Plyometrics
B
Plyometrics is a type of exercise training that uses the speed and force of different movements to build muscle power. Emphasis words SPEED and POWER. I want you to perform these 2 exercises as fast and as explosive as you can. It's not meant to fatigue you. For snap-down think about falling down as fast as you can and sticking it stiff at the bottom athletic position. For the snatch I want you to drive through your legs at the same time as you pulling the weight up as fast as you can. 2 sets 5 snap-downs 5 single arm dumbbell snatch each arm -rest 30 sec
C1
DB Bench Press
3 x 8
C2
Dumbbell RDL
3 x 8
C3
Glute bridge march
3 x 14
D1
Half Kneeling Dumbbell Press
3 x 8
D2
Single Leg Bridge
3 x 8
D3
Supine toe touch
3 x 14
E
DB Farmer's Carry
3 x 0:45
A
Diaphramic breathing
1 x 5:00
A
Diaphramic breathing
1 x 5:00
Prep
A
Full body prep
FULL BODY PREP Never skip your warm-up! This is the stuff that will make sure you're feeling better, moving better, performing better, and having better results. Get through these exercises as fast as you can but also with PERFECT FORM!!! I'm guessing that some of you have never performed these exercises before or you have never performed them with the INTENTION that I put behind them. Intention is what separates you from the rest. Focus on every second of every exercise so you can get the most out of them. I never do things just to do them. You get out what you put in. Rome wasn't built in 1 day and neither is a savage body. Take good care of it and it'll take care of you. Focus up! 1 - Foam roll upper back, lats, glutes, hamstrings, calves, and quads 2- Cat-cow x 5 3 - Side-lying T-spine rotation x 5 per side 4 - Floor slides x 10 5 - 4-way hip mobility x 1 per leg (hold each position for 5 sec) 6 - Birddog x 10 per side 7 - Side plank x 20 sec 8 - McGill curl up x 5 per leg (3 sec hold each) 9 - Banded glute bridge x 20 10 - Banded lateral walk x 40 (10 steps each direction x 4) 11 - World's greatest stretch x 6 alternating 12 - Lunge matrix x 3 per leg (bodyweight) 13 - Walkout with push up x 3
Plyometrics
B
Plyometrics is a type of exercise training that uses the speed and force of different movements to build muscle power. Emphasis words SPEED and POWER. I want you to perform these 2 exercises as fast and as explosive as you can. It's not meant to fatigue you. For snap-down think about falling down as fast as you can and sticking it stiff at the bottom athletic position. For the snatch I want you to drive through your legs at the same time as you pulling the weight up as fast as you can. 2 sets 5 snap-downs 5 single arm dumbbell snatch each arm -rest 30 sec
C1
Quadrupled knee extension
3 x 14
C2
Machine assisted pull up
3 x 8
C3
Plank
3 x 0:30
D1
Dumbbell walking lunges
3 x 14
D2
Renegade row
3 x 14
D3
Windshield wipers
3 x 8
E
Airbike
2 x 30
Prep
A
Full body prep
FULL BODY PREP Never skip your warm-up! This is the stuff that will make sure you're feeling better, moving better, performing better, and having better results. Get through these exercises as fast as you can but also with PERFECT FORM!!! I'm guessing that some of you have never performed these exercises before or you have never performed them with the INTENTION that I put behind them. Intention is what separates you from the rest. Focus on every second of every exercise so you can get the most out of them. I never do things just to do them. You get out what you put in. Rome wasn't built in 1 day and neither is a savage body. Take good care of it and it'll take care of you. Focus up! 1 - Foam roll upper back, lats, glutes, hamstrings, calves, and quads 2- Cat-cow x 5 3 - Side-lying T-spine rotation x 5 per side 4 - Floor slides x 10 5 - 4-way hip mobility x 1 per leg (hold each position for 5 sec) 6 - Birddog x 10 per side 7 - Side plank x 20 sec 8 - McGill curl up x 5 per leg (3 sec hold each) 9 - Banded glute bridge x 20 10 - Banded lateral walk x 40 (10 steps each direction x 4) 11 - World's greatest stretch x 6 alternating 12 - Lunge matrix x 3 per leg (bodyweight) 13 - Walkout with push up x 3
Plyometrics
B
Plyometrics is a type of exercise training that uses the speed and force of different movements to build muscle power. Emphasis words SPEED and POWER. I want you to perform these 2 exercises as fast and as explosive as you can. It's not meant to fatigue you. For snap-down think about falling down as fast as you can and sticking it stiff at the bottom athletic position. For the snatch I want you to drive through your legs at the same time as you pulling the weight up as fast as you can. 2 sets 5 snap-downs 5 single arm dumbbell snatch each arm -rest 30 sec
C1
Quadrupled knee extension
3 x 14
C2
Machine assisted pull up
3 x 8
C3
Plank
3 x 0:30
D1
Dumbbell walking lunges
3 x 14
D2
Renegade row
3 x 14
D3
Windshield wipers
3 x 8
E
Airbike
2 x 30
Prep
A
Full body prep
FULL BODY PREP Never skip your warm-up! This is the stuff that will make sure you're feeling better, moving better, performing better, and having better results. Get through these exercises as fast as you can but also with PERFECT FORM!!! I'm guessing that some of you have never performed these exercises before or you have never performed them with the INTENTION that I put behind them. Intention is what separates you from the rest. Focus on every second of every exercise so you can get the most out of them. I never do things just to do them. You get out what you put in. Rome wasn't built in 1 day and neither is a savage body. Take good care of it and it'll take care of you. Focus up! 1 - Foam roll upper back, lats, glutes, hamstrings, calves, and quads 2- Cat-cow x 5 3 - Side-lying T-spine rotation x 5 per side 4 - Floor slides x 10 5 - 4-way hip mobility x 1 per leg (hold each position for 5 sec) 6 - Birddog x 10 per side 7 - Side plank x 20 sec 8 - McGill curl up x 5 per leg (3 sec hold each) 9 - Banded glute bridge x 20 10 - Banded lateral walk x 40 (10 steps each direction x 4) 11 - World's greatest stretch x 6 alternating 12 - Lunge matrix x 3 per leg (bodyweight) 13 - Walkout with push up x 3
Plyometrics
B
Plyometrics is a type of exercise training that uses the speed and force of different movements to build muscle power. Emphasis words SPEED and POWER. I want you to perform these 2 exercises as fast and as explosive as you can. It's not meant to fatigue you. For snap-down think about falling down as fast as you can and sticking it stiff at the bottom athletic position. For the snatch I want you to drive through your legs at the same time as you pulling the weight up as fast as you can. 2 sets 5 snap-downs 5 single arm dumbbell snatch each arm -rest 30 sec
C1
Incline DB Bench Press
3 x 8
C2
Hamstring walkout
3 x 8
C3
Plank shoulder taps
3 x 14
D1
DB Lateral Raise
3 x 14
D2
Dumbbell box step up
3 x 8
D3
Side Plank
3 x 0:20
E
Quadrupled crawl
3 x 0:45
Prep
A
Full body prep
FULL BODY PREP Never skip your warm-up! This is the stuff that will make sure you're feeling better, moving better, performing better, and having better results. Get through these exercises as fast as you can but also with PERFECT FORM!!! I'm guessing that some of you have never performed these exercises before or you have never performed them with the INTENTION that I put behind them. Intention is what separates you from the rest. Focus on every second of every exercise so you can get the most out of them. I never do things just to do them. You get out what you put in. Rome wasn't built in 1 day and neither is a savage body. Take good care of it and it'll take care of you. Focus up! 1 - Foam roll upper back, lats, glutes, hamstrings, calves, and quads 2- Cat-cow x 5 3 - Side-lying T-spine rotation x 5 per side 4 - Floor slides x 10 5 - 4-way hip mobility x 1 per leg (hold each position for 5 sec) 6 - Birddog x 10 per side 7 - Side plank x 20 sec 8 - McGill curl up x 5 per leg (3 sec hold each) 9 - Banded glute bridge x 20 10 - Banded lateral walk x 40 (10 steps each direction x 4) 11 - World's greatest stretch x 6 alternating 12 - Lunge matrix x 3 per leg (bodyweight) 13 - Walkout with push up x 3
Plyometrics
B
Plyometrics is a type of exercise training that uses the speed and force of different movements to build muscle power. Emphasis words SPEED and POWER. I want you to perform these 2 exercises as fast and as explosive as you can. It's not meant to fatigue you. For snap-down think about falling down as fast as you can and sticking it stiff at the bottom athletic position. For the snatch I want you to drive through your legs at the same time as you pulling the weight up as fast as you can. 2 sets 5 snap-downs 5 single arm dumbbell snatch each arm -rest 30 sec
C1
Incline DB Bench Press
3 x 8
C2
Hamstring walkout
3 x 8
C3
Plank shoulder taps
3 x 14
D1
DB Lateral Raise
3 x 14
D2
Dumbbell box step up
3 x 8
D3
Side Plank
3 x 0:20
E
Quadrupled crawl
3 x 0:45
A
Run
1 x 30:00
Stretching
B
You've earned it. Take care of your body now! This will take you about 5 minutes to get better today and train better every week. Hold each position for 30 sec.
C
Diaphramic breathing
A
Run
1 x 30:00
Stretching
B
You've earned it. Take care of your body now! This will take you about 5 minutes to get better today and train better every week. Hold each position for 30 sec.
C
Diaphramic breathing
A
Diaphramic breathing
1 x 5:00
A
Diaphramic breathing
1 x 5:00
Branislav "Brani" Keckes
Brani believes that consistency, hard work and integrity are the key elements to success in fitness and in life. He's the mastermind behind the workouts. Brani brings an incredibly unique approach to exercise. Workouts are not only backed by science, but effectively help people reach their goals (and look/feel great while doing it).
It is so easy to dismiss the value of making slightly better decisions on a daily basis. Sticking with the fundamentals is not impressive. Falling in love with boredom is not sexy. Getting one percent better isn’t going to make headlines. But guess what, i
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