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 💧
G KICK
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 💨
LEG ABD BRACE
HI Y TWIST
LOW WRESTLE
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 🌎
RDL
SUIT SQUAT
HI ROW
BENCH ROW
V PRESS
I PRESS
AIR 💨
SPLIT SQUAT
SNG BOR
SNG M POWER PRESS
FIRE 🔥
3 TRIAD: DB
4 TETRAD: MA
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 💧
HIP THRUST
LEG CURL
LEG EXT
HI CURL
SHRUG
REV FLY
HI EXT
LAT RAISE
FLY
EARTH 🌎
HACK SQUAT
V SQUAT
LOW ROW
H ROW
S PRESS
I PRESS
AIR 💨
LEG PRESS
H ROW
H PRESS
FIRE 🔥
BHD BCK HAM
KNEELING DECOMP
ATG SQUAT
HINGE
LOW BACK
LATS
TRAPS
BHD BCK NECK
NAURTO
TITANIC
OVH PLANK
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
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 💨
REV SQUAT
HI Y LEAN
X BRACE
FIRE 🔥
6 HEXAD: RB
ASS. REV NORDIC
ATG SQ
HORSE
LOW HINGE
HI HINGE
WAIST PULL
HI ELBOW HI
H CHEST PULL
CROSS TWIST
BHD WAIST
HI ELBOW LO
BHD BACK H PUSH
WATER 💧
HIP THRUST
RDL
FT SQUAT
LM ROW
BOR
SHRUG
FLOOR PRESS
S PRESS
CHEST PRESS
EARTH 🌎
CONV. DEAD
BACK SQUAT
W PULL UP
REV G ROW
V PRESS
I PRESS
AIR 💨
BOX SQUAT
RACK ROW
RACK 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
PIGEON
FIG. 4
QUAD
RUNNERS
KNEE HUG
90/90
FWD FOLD
HI ARM
COBRA
CHILD POSE
ATG HE SQUAT
HINGE
WATER 💧
BACK KICK
SIDE KICK
KNEE
FT KICK
SHOVE
ELBOW
HOOK
CROSS
JAB
FREE DRBLE
HIGH TOSS
HIGH BOUNCE
UNDER TOSS
OVH THROW
FIGHTERS DRBL
BOUNCE & STEP
FINE FINGER CATCH
DBL DRBLE
SNG DRBLE
DBL BOUNCE
SNG BOUNCE
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 🌎
Z LUNGE
Z SQUAT
M PULL
POWER ROW
M PRESS
FLOOR PRESS
AIR 💨
BACK SQUAT
NUE. PULL UP
BENCH PRESS
FIRE 🔥
10 DECAD: MIX
SUIT HOLD
POWER STANCE
FT PUSH
WALK BACK
HI Y HOLD
REV V PRESS
INT/EXT HOLD
PUSHDOWN BR
OVH TWIST
FT LEAN
OVH REACH
CHEST OPENER
WATER 💧
STR KNEE RAISE
GLUTE BRIDGE
SP. SQUAT
HI CURL
FACE PULL
LOW ROW
CG PUSH
PIKE
W PUSH UPS
EARTH 🌎
CLIMB
MMA
SKATE/ RIDE
SWIM
RUCK
SPORT
AIR 💨
MX JUMP
CARRY
THROW
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
STR8 HAM
LEG ADD
BENT KNEE ROT
AIRPLANE
HIP FLEX
ARM LOCK
SIDE TO SIDE
CROSS LEAN
PITCHERS
T POSE
STR8 ARM BHD BCK
P'DOWN H PRESS
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
PICKLEBALL
LHT YARD WORK
HORSEBACK RIDE
BILLIARDS
BOWLING
SHOOTING
FISH
CLEAN
WALK
WATER 💧
SRS YARD WORK
DANCE
GOLF
BACKPACKING
ROW
HIKE
LHT SWIM
DIST. RIDE
DIST. RUN
EARTH 🌎
SKATING
SOFTBALL
VOLLEYBALL
SURFING
LACROSSE
ULTIMATE FRISBEE
TENNIS
BASKETBALL
SOCCER
AIR 💨
FOOTBALL
RACING
SWIM
SPRINT INT.
SKATING
INCLINE RUN
SPARRING
WRESTLING
MMA
FIRE 🔥
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"