Table Of Contents
0 Preface
0.1 Welcome Letter
1.1Â Nutrition Guides
1.3Â Phase 2: Elimination
1.5Â Fat Loss Protocols
1.6Â Muscle Building Protocols
Lessons
3Â Recipes
3.1Â Morning Fluids
3.2Â Tonics
5Â Supplements
7 Shopping List
9 Whats Next?
11 Lessons
12.1Â Movement Sessions
12.1a Movement Sessions #1
12.1b Movement Sessions #2
12.1c Movement Sessions #3
12.1d Movement Sessions #4
12.1e Movement Sessions #5
12.1f Movement Sessions #6
12.1g Movement Sessions #7
12.1h Movement Sessions #8
12.1i Movement Sessions #9
12.1j Movement Sessions #10
12.2Â Flexibility Sessions
12.2a Session #1: Upper Body
12.2b Session #2: Middle Body
12.2c Session #3: Lower Body
12.2d Session #4: Full Body
12.2e At Work: Desk Stretches
12.2af At Work: Mid Day Stretches
12.3Â Strength Sessions
12.3a Strength Session: Squat
12.3b Strength Session: Pushup
12.3c Strength Session: Deadlift
12.3d Strength Session: Hang
12.3e Strength Session: Good Morning
12.3f Strength Session: Cuban Press
12.3g Strength Session: Pullup
12.3h Strength Session: Dip
12.4a Bodyweight Conditioning #1
12.4b 10 Minutes Sustained Effort
12.4c 20 Minutes Sustained Effort
12.4d 40 Minutes Sustained Effort
12.4e Intervals #1
12.4f Intervals #2
12.4g Intervals #3
13.1Â 2Â Days Per Week
13.2 3 Days Per Week
13.3Â 4Â Days Per Week
13.5Â 5Â Days Per Week
14.1 6 Week Cycle
14.2Â 8Â Week Cycle
14.3Â 12Â Week Cycle
14.4Â 16Â Week Cycle
14.5 Week Journal
14.6 Month Journal
16.1 Squat Movements
16.2 Pull Movements
16.3 Press Movements
16.4 Accessory Movements
16.5 Technique Movements
16.6 Gymnastic Movements
17.1Â Stage 1
17.2Â Stage 2
17.3Â Stage 3
17.4 Â Stage 4
17.5Â Strength Stage Checklists
18 Master Guide
23 Lessons
24.1Â Contrast Therapy
24.2 Self Massage
24.3 Pressure Points
24.4 Gua Sha
25 Pain Programs *Prehab | Rehab
25.1 Neck Pain
25.2Â Shoulder Pain
25.3 Elbow Pain
25.4 Wrist Pain
25.5 Upper Back Pain
25.6Â Lower Back Pain
25.7 Hip Pain
25.8. Knee Pain
25.9 Ankle Pain
25.10 Foot Pain (Heel & Arch)
26.1Â Desk Stretches
26.2Â Mid Day Stretches
27 Whats Next?
28 Meditation Introduction
29 Lessons
29.1 Breath Control
29.2 Sitting Posture
29.3 Tension Points
29.4 Physical Stillness
30 Worksheets
30.1 Goal Setting
30.2Â Discipline Tracking
30.3 Stress Management
30.4 Understanding Habits
30.5 The Continual Count
30.6 Progress Report
31 Guided Sequences
31.1Â Sequence 1
31.2 Sequence 2
31.3Â Sequence 3
31.4Â Sequence 4
32.1Â Swinging Arms
32.2Â Arm Circles
33Â Submissions
33.1Â Daily Submissions
33.2Â Weekly Submissions
33.3Â Monthly Submissions
34Â Day Regiment
35 Whats Next?