QUICK DECK:
MUSCLE:
2- CB
3- DB
4- MA
5- CDO
MOVEMENT:
6- RB
7- BB
8- BW
9- CDO
FUN:
DECAD- MAX STR
KNIGHT-SPEED
QUEEN- FUNCTION
KING- HYP SH*T
KNEE INT ROT
KNEE EXT ROT
L INT ROT
L EXT ROT
HI TRI HLD
CHOKE HLD
HI Y HLD
STR8 ARM HLD
EXT HI HLD
INT HI HLD
EXT LO HLD
INT LO HLD
WATER 💧
QUAD EXT
LEG ADD
LEG ABD
LOW CURL
REV FLY
STR8 ARM
OVH EXT
FT RAISE
H FLY
EARTH 🌎
KNEE RAISE
KICKBACK
LOW ROW
HI ROW
S PRESS
H CROSS OVER
AIR 💨
REV SQUAT
HI Y HOLD
STR8 ARM BRACE
FIRE 🔥
2 DUAD: CB
SIDE PLANK
KNEE RAISE
STR8 LEG HLD
LEG ADD HLD
HAND SQUEEZE
LANTERN HOLD
SHOOTER HOLD
SERV HOLD
KICKBACK HLD
FT HLD
JAVLIN HLD
SNG DB PLANK
WATER 💧
LEG LIFT
REV LUNGE
PANCAKE
REV. CURL
REV FLY
SEAL RAISE
OVH EXT
FT RAISE
H FLY
EARTH 🌎
SNG RDL
SPLIT SQUAT
CHIN UP
BENT OVER ROW
V PRESS
INCLINE PRESS
AIR 💨
SNG SWING
SNG BOR
SNG M POWER PRESS
FIRE 🔥
3 TRIAD: DB
4 TETRAD: BW
FM CALVES
FM ADDS
FM HAMS
FM QUADS
FM HIP FLEX
FM LOW BACK
FM LATS
FM TRAPS
FM NECK
FM IT SIDE
FM IT GLUTE
FM CHEST
WATER 💧
G KICKBACK
LEG CURL
LEG EXT
HI CURL
SHRUG
REV FLY
PUSHDOWN
LAT RAISE
FLY
EARTH 🌎
HIP THRUST
LEG PRESS
LAT PULL
H ROW
V PRESS
H PRESS
AIR 💨
BACK BRACE
DEAD HOLD
H LOCKOUT
FIRE 🔥
PIGEON
FIG 4 CALF
QUAD SIT
RUNNERS
KNEE HUG
90/90
FWD FOLD
HI ARM
COBRA
CHIILDS POSE
ATG HE SQUAT
HINGE
WATER 💧
SHOVE/BLOCK
KNEE
BACK KICK
SIDE KICK
FT KICK
ELBOW
HOOK
CROSS
JAB
EARTH 🌎
MISC
ELLIPTICAL
TREADMILL
SPIN
CYCLE
STAIR
AIR 💨
SPRINT
ROW
BIKE
FIRE 🔥
5 PENTAD: CDO
LEG ADD KICK
LEG ABD KICK
LEG INT ROT
LEG EXT ROT
LEG X
ARM X
KNEELING NEEDLE
HI HINGE
HUG & TILT
OVH ROT
PITCHERS
ARM ROT
WATER 💧
KNEE RAISE
LEG ADD
ABD STRIDE
SNG KNEE CURL
SNG REV FLY
SNG STR8 ARM
SNG OVH EXT
SNG FT RAISE
SNG KNEE FLY
EARTH 🌎
SNG RDL
SPLIT SQUAT
SNG LOW ROW
SNG HI ROW
SNG V CROSS
SNG H CROSS
AIR 💨
LEG ABD BRACE
SNG LO INT WRESTLE
SNG HI Y TWIST
FIRE 🔥
6 HEXAD: RB
HIP BRACE
FT BRACE
BACK BR
LEG LIFT
DEAD HANG
WAITER HOLD
DEAD HOLD
PL8 PINCH
BB PLANK
CG HOLD
M HOLD
LOCK OUT
WATER 💧
HIP THRUST
RDL
FT SQUAT
BENCH LOW ROW
HI ROW
SHRUG
D PRESS
S PRESS
I PRESS
EARTH 🌎
CONV. DEAD
BACK SQUAT
W PULL UP
REV G ROW
V PRESS
CHEST PRESS
AIR 💨
BACK SQUAT
CONV DEAD
BENCH PRESS
FIRE 🔥
7 HEPTAD: BB
EARTH 🌎
WT SNG RDL
WT SP. SQUAT
WT CHIN
WT INV ROW
WT DIPS
WT PUSH UPS
AIR 💨
SIDE SLAM
HI THROW
MAX H THROW
FIRE 🔥
8 OGDOAD: BW
ASS. REV NORDIC
ATG SQUAT
HORSE
LOW HINGE
HI HINGE
WAIST PULL
HI ELBOW HI
H CHEST PULL
CROSS TWIST
BHD WAIST PUSH
HI ELBOW LO
BHD BCK PUSH
WATER 💧
JUMP DOWN
ROCK JUMP
STEP DOWN
STEP UP
SIDE BR
HANG
WALK OUTS
GET UP
GET DOWN
BHD BCK HAM
KNEELING DECMP
ATG SQUAT
HINGE
LOW BACK
LATS
TRAPS
BHD NECK
NAURTO
TITANIC
OVH PLANK
OVH REACH PRESS
WATER 💧
BUTT SCOOT
HIP BRIDGE
SHRIMP
SPRAWL
SHOOT
BACK ROLL
FRONT ROLL
STAND & BASE
BREAK FALL
EARTH 🌎
CARRY
ROW
LADDER
HIKE
TRAIL RUN
BOX HOP
AIR 💨
DRAG
PULL
PUSH
FIRE 🔥
9 ENNEAD: CDO
KNEE RAISE HOLD
HIP BRACE
FT. BRACE
BACK BRACE
WAITER HOLD
DEAD HOLD
DEAD HANG
PL8 PINCH
BB PLANK
CG HOLD
M HOLD
LOCKOUT
WATER 💧
LM KNEE SQ
LM RDL
LM LUNGE
LM CURL
LM SUIT ROW
LM SIDE ROW
LM KICKBACK
LM KNEE CROSS
LM PRESS
EARTH 🌎
RACK PULL
BOX SQUAT
M PULL
RACK ROW
V PRESS
RACK PRESS
AIR 💨
Z SQUAT
POWER ROW
FLOOR PRESS
FIRE 🔥
10 DECAD: MIX
FREE DRBLE
HIGH TOSS
HIGH BOUNCE
UNDER TOSS
OVH THROW
FIGHTERS DRBL
BNCE & STEP
DBLE DRBL
SNG DRBL
FINE CATCH
DBL BOUNCE
SNG BOUNCE
WATER 💧
LEG LIFT
G THRUST
J SQUAT
FACE PULL
INV ROW
CHIN UP
DIPS
PIKE
PUSH UPS
EARTH 🌎
CLIMB
MMA
SKATE/ RIDE
SWIM
RUCK
SPORT
AIR 💨
MX JUMP
CARRY
PRESS/ROW
FIRE 🔥
KNIGHT: MIX
ACHILLIES
BUTTERFLY
GLUTE PIGEON
ATG SQUAT
SCORPION
LB TWIST
LAT ROCK
UPPER BACK
90/90 LIFT
TIBS
COBRA TO POSE
PRESSDOWN ROLL
WATER 💧
FREESTYLE
CS-HK-BD-FT KICK
JAB-CROSS-RDHOUSE
BLOCK-SHOVE-KICK
BLOCK- KNEE
CROSS- ELBOW
JB-CS-HK-BD
JAB-CROSS-HOOK
JAB- CROSS
EARTH 🌎
STRICT JUMP
RUN INTV.
STRIKE
DRILL
PRESS/ROW
PUSH/PULL
AIR 💨
GRAPPLE
KICK
STRIKE
FIRE 🔥
QUEEN: MIX
SUUIT HOLD
POWERSTANCE
FT PUSH
WALKBACK
HI Y HOLD
REV V PRESS
INT/EXT HOLD
PUSHDOWN BR
OVH TWIST
FT LEAN
OVH REACH
CHEST OPENER
WATER 💧
BLIND CALF RAISE
BLIND RDL
ASSISTED PISTOL
REV CHOKE CURL
HI Y LEANBACK
CROSS TOSS
LO WRESTLE & LEAN
PITCHERS FLY
HI WRESTLE & LEAN
EARTH 🌎
STRICT KNEE RAISE
KICKBACK
OVS ROW
TUG & TWIST
SH- CRUNCH
SLAM DOWN
AIR 💨
MB REV SQUAT
MB SLAM
SNG MB THROW
FIRE 🔥
KING: MIX
ACE
LIL JOKER
BIG JOKER
EBOOK TRAINING DECK
- The beta version is available now just be advised, It is gonna look a little jumbled and is constantly being edited.
- hosted through Canva, this is a free training deck that comes with 53+ different workouts
- Each workout focuses on a specific element of training with specific pieces of equipment for convenience
- Each exercise is linked to a technique demo (OR WILL BE SOON LOL)
- Each movement is scored based on its three dimensions
- Each workout can be scored as well for long-term progression
THE QUICK DECK
- For the “get to the point” types
- Outlines the movements for each card
- Really serves as a convenient reminder and overview
- If you are concerned with proper techniques, then I recommend using the full ebook training deck for easy demo access and scoring
YOUTUBE LIBRARY
- For the buffet types
- Enjoy the FREE recently declassified video library with over 500 demos
- Just expect the videos and demos to recycle and to change periodically as I continue to clean them up
- Organized based on equipment or exercise methodology
HASSLE-FREE CONSULT
- As Super simple and sweet as can be
- Usually 30 to 60 minutes to answer any questions about what it takes to reach your goals and how to get started without getting tricked
- not intended to try to upsell you anything, but this is when I usually cover other coaching options or personalized programming
- Personalized programming is like having your own step-by-step plan. It is what all these new age fitness apps promise but fail to deliver because they don’t account for actual real world circumstances.
- Personalized programs range between $50-$100 per month/two, and trust me- it is worth every dollar if you want to avoid getting poisoned or picked on & sh*t like that
VIRTUAL COACHING
- This is as flexible as our mobility standards
- There are limited spots, however, so I can ensure flexibility and availability
- Generally, this ranges between $500-$1000 a month and between 2 to 4 times per week with sessions over FaceTime or Google or however, we need to honestly
- This is better for those who have a little bit of experience but need the accountability or just want some added support to keep things fresh and exciting
- Things can get very technical (if that’s your type of thing) but for the most part this is meant to keep things at an all-inclusive broad level
IN-PERSON COACHING
- For those looking to really get at it or what it means to basically have a personal party assistant (a healthy ethical one ofc)
- This type of coaching can look different for different people, but our primary goal is to be able to either play more sports, handle more bullshit, or have more fun without silly consequence
- Also, for those who want the highest and most technical approach possible as the set & setting allows us to really get down to the fine details
- Not for the "faint of heart"