Peak Performance Executive Onboarding

EXERCISE

Follow Along Workouts

If you want to get started with workouts straight away.

Tabata D needs zero equipment and only 3M squared of space

If you are out of exercise practice follow the schedule and aim for 4-6 total circuits of Tabata D, then follow the Relieve Tight Hips Video to stretch

Tabata A,B & C can be started with only 2 Dumbbells when you have allowed your body to adapt to exercise again....easy :)))

Do 1 of these full-body Tabata workouts, every other day to allow adequate recovery.

You can do any low impact cardio of your choice on the day between if you still want to work out and help flush out the lactic acid to promote faster recovery.

Watch the intro
Always do the Tabata warmup 2-3 times
Then choose a Tabata workout to follow along
Aim for 4-10 sets of each full workout video. If you can do 10 let me know.
Stretch and Cool Down
Do not underestimate how powerfully simple this is, I've had athletes go through this process to create an insanely strong foundation for performance before we progress to advanced weights and sports specific conditioning

Tabata Introduction

Warmup-Repeat 2-3 times

Tabata D-Rest 60-90 secs after each full circuit

Aim for 90secs - 2 mins in each stretch

10 min ABS-Only do as much as you are able

TABATA SCIENCE EXPLAINED ^^700+ TRANSFORMATIONS HAVE USED THIS^^

DUMBBELLS EXERCISE

ZERO EQUIPMENT

MED BALL CORE KILLER

Workout progression mindset-1 more rep-always improving!

regressions & progressions

posture fix for deadlift & row movements

chest activation tips for db press

position tips for stronger single arm rows-114 pound

Warming up properly for larger weights

Avoid Injuries & get more from your workouts by warming up strategically.

Many people only do about 50% of what they are capable of in the gym by not warming up properly to help them reach peak performance.

I've helped many clients 2-3 x their strength simply by showing them how to mobilize and warm up strategically.

Warming up in the right way minimizes injury risk and maximize potential

This process is only a guideline, you can adjust this to suit your own personal preferences but the golden rule is that after your general full body warmup you will need to do a movement specific warm up for each new movement pattern if lifting heavier weights.

If your workout routine has let's say squats followed by lunges, because both exercises are very similar movement patterns, in that your knees bend approx 90 degrees then you will not need to warm up with as many sets for lunges after already doing squats.

Always air on the side of caution though and test movements with lighter weights to make sure your joints, tendons and ligaments are ready to handle extra weight for actual working sets.

The more weight that you can lift in your working sets, the more warm up sets you will need to get to your working set goal weight

And keep the reps low on your warmup sets so you don't take away from your potential of your actual working set weights.

General warm up rules I follow :

?20% of working weight x 5-10reps rest 60 seconds

?40% of working weight x 5 reps rest 60 seconds

?60% of working weight x 5 reps rest 60 seconds

?80% of working weight x 3 reps rest 2 minutes

between each set I am mobilizing the joints to minimize injury.