Skip to contentPress > 3x8Leg Press / Hip Thrust > 3x10Weighted Pull-ups > 3x8Hip Adduction / Hip Abduction > 2x15-20
you can add weight to this in the futureGoblet Squat: work up to 32kg 10-down (5 sets)
Back Mechanic WALK (up to 5 miles)
Farmer Walkswork up to 8 working setsHill Sprintswork up to 10 working sets
Tim Anderson’s Original strengthPress
Front squatsPressHip thrustsSnatch grip high pullsReverse hyperLu raises
Lifetime
Leg Press
MWF
DAILY
Weekly / As often as possible
Future
Archive
^ add in rice bucket forearm work?
GYM ( 2x5 or 3x3)
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