Free Programs

 It is important to know that this is NOT Physical Therapy advice or instruction intended to heal or treat injury. 

Free Program Guide (New in January 2025!):

You want an exercise that fits each of these categories:

1. Horizontal Push (i.e. Bench Press)

2. Horizontal Pull (i.e. Cable Row)

3. Vertical Push (i.e. Shoulder Press)

4. Vertical Pull (i.e. Pull-up)

5. Squat Pattern (i.e. Leg Press)

6. Hip Hinge Pattern (i.e. Romanian Deadlift)

7. Full Body (i.e. Farmer's Carries)

You want 1 exercise that fits into each of the categories. You want to perform 2-3 sets of each of these exercises. The order for the first 6 don't matter, but don't do both of the push/pull/legs right next to each other (don't perform the horizontal and vertical pushes one right after another). And perform the full body conditioning exercise last. That's the start of a great program!