QUICK DECK:
MUSCLE:
2- RB
3- BB
4- BW
5- CDO
MOVEMENT:
6- RB
7- BB
8- BW
9- CDO
FUN:
DECAD- MAX STR
KNIGHT-POWER
QUEEN- FUNCTION
KING- HYP SH*T
SUIT HOLD
POWER STANCE
FT PUSH
WALKBACK
HI Y HOLD
REV V-PRESS
INT/EXT HOLD
PUSHDOWN BRACE
FT LEAN
OVH TWIST
OVH REACH
CHEST OPENER
WATER 💧
KICKBACK
LEG ADD
LEG ABD
LOW CURL
REV FLY
STR8 ARM
OVH EXT
FT RAISE
H FLY
EARTH 🌎
RDL
SUIT SQUAT
LOW ROW
HI ROW
S PRESS
H CROSS OVER
AIR 💨
REV SQUAT
HI Y HOLD
STR8 ARM BRACE
FIRE 🔥
2 DUAD: RB
ASS. REV NORDIC
ATG SQUAT & KNEEL
HORSE
LOW HINGE
HI HINGE
WAIST PULL
HI ELBOW HI
H CHEST PULL
CROSS TWIST
BHD WAIST PUSH
HI ELBOW LO
H BHD BCK PUSH
WATER 💧
LEG LIFT
HIP THRUST
PANCAKE
REV. CURL
REV FLY
SEAL RAISE
OVH EXT
FT RAISE
H FLY
EARTH 🌎
RDL
FT SQUAT
CHIN UP
BENT OVER ROW
V PRESS
CHEST PRESS
AIR 💨
BACK SQUAT
CONV. DEADLIFT
BENCH PRESS
FIRE 🔥
3 TRIAD: BB
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 💧
ASS. REV NORDIC
GLUTE BRIDGE
SPLIT SQUAT
HI CURL
FACE PULL
LOW INV ROW
CG PUSH UP
PIKE
WIDE PUSH UP
EARTH 🌎
REV LUNGE
SQUAT
CHIN UP
INV ROW
DIPS
PUSH UP
AIR 💨
DROP
CATCH
FALL
FIRE 🔥
LEANIN' HAM
KNEELING DECOMP
ATG SQUAT
HINGE
LOW BACK
LATS
TRAPS
BHD BCK NECK ROT
NARUTO LEAN
TITANIC
OVH PLANK
OVH REACH PRESS
WATER 💧
JUMP DOWN
ROCK JUMP
STEP DOWN
STEP UP
SIDE BRACE
HANG
WALK OUTS
GET UP
GET DOWN
EARTH 🌎
MISC
ELLIPTICAL
TREADMILL
SPIN
CYCLE
STAIR
AIR 💨
SPRINT
PULL
PUSH
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
STR8 LEG HAM
LEG ADD
BENT KNEE ROT
AIRPLANE
HIP FLEX
ARMLOCK NECK
SIDE TO SIDE BEND
CROSS LEAN
PITCHERS
T POSE
STR8 ARM BHD BCK
P'DOWN H PRESS
WATER 💧
SIDE ABD
SNG RDL
PLATE STEP UP
SNG REV CURL
SNG REV FLY
SNG SEAL RAISE
SNG OVH EXT
SNG FT RAISE
SNG H FLY
EARTH 🌎
CONV. DEAD
BACK SQUAT
W PULL UP
REV G ROW
S PRESS
I PRESS
AIR 💨
SUMO DEAD
NEU. PULL UP
M PRESS
FIRE 🔥
7 HEPTAD: BB
ACHILLES
BUTTERFLY
GLUTE PIGEON
ATG SQUAT ROCK
SCORPION
LB TWIST
LAT ROCK
UPPER BACK
90/90 PRESS
TIB ROLL
COBRA TO C'POSE
PRESS & ROLL
WATER 💧
BACK KICK
SIDE KICK
KNEE
FT KICK
SHOVE
ELBOW
HOOK
CROSS
JAB
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
PIGEON
FIG 4
QUAD SIT
RUNNERS
KNEE HUG
90/90
FWD FOLD
HI ARM
THREAD NEEDLE
CHILDS POSE
ATG HE SQUAT
HINGE
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
ROW
PRESS
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 💧
STRIGHT KNEE RAISE
LM RDL
LM SQUAT
LM SHRUG
PL8 HI ROW
LM RB ROW
LAT RAISE
LM CG PRESS
DIPS
EARTH 🌎
Z LUNGE
Z SQUAT
M PULL
POWER ROW
M PRESS
FLOOR PRESS
AIR 💨
BOX SQUAT
RACK ROW
RACK PRESS
FIRE 🔥
10 DECAD: MIX
SIDE PLANK
KNEE RAISE
STR8 LEG BRACE
LEG ADD HOLD
HAND SQ.
LANTERN HOLD
SHOOTER HOLD
SERV. HOLD
KICKBACK HOLD
PL8 SQU.
JAVLIN HOLD
SNG PLANK
WATER 💧
LM KNEE SQUAT
LMG SNG RDL
LM LUNGE
LM CURL
LM SUIT ROW
LM SIDE ROW
LM T- KICKBACK
LM KNEE CROSS
LM PRESS
EARTH 🌎
CLIMB
MMA
SKATE/ RIDE
SWIM
RUCK
SPORT
AIR 💨
JUMP DOWN
ROW
ASSAULT BIKE
FIRE 🔥
KNIGHT: MIX
SIDE KICK
KNEE
RND HOUSE
BCK KICK
FT KICK
SHOVE
BODY
ELBOW
HOOK
CROSS
JAB
BLOCK
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
FREE DRBLE
HI TOSS
HI BOUNCE
UNDER TOSS
OVH THROW
FIGHTERS DRBLE
BOUNCE & STEP
DBL DRBLE
SNG DRBLE
FINE CATCH
DBL BOUNCE
SNG BOUNCE
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"