Highlander Program 1/12/23
Highlander Program 1/12/23
Stability + Physical Goals
The Highlander helps you defy age at every age. Join fellow Highlanders training for strongevity with our daily program:
Highlander Program 1/12/23
Here’s today’s Highlander Program:
Total investment of effort: About 60 minutes.
Exercise - Stability and Flexibility (about 30 minutes):
Touchdown Squat 3 sets of 15 reps each leg.
Knee Raises 3 sets of 20 reps each leg. Do immediately after the squats for each leg, then back to squats with no rest.
Single Leg Kicks 3 sets of 15 reps each leg.
Hip Opener 3 sets of 15 reps each side. Do immediately after the kicks, then back to kicks with no rest.
McGill Big 3. 3 sets of 6 reps each exercise/side. Do these sets all one after the other with no rest.
Nutrition:
Avoid three strikes foods: pasta, bread, desserts, sodas, chips, and alcohol. No more than two total this week.
Eat at least 0.7g protein per pound of bodyweight.
Drink at least 80oz water.
Take supplements: 10g collagen, 5g creatine, multivitamin, magnesium, omega 3s, calcium (women).
Mental Power:
20 minute device-free walk.
5 minute meditation focusing on the area behind your forehead.
5 minute journal topic:
What’s a physical goal you’ve always wanted to achieve or a physical competition you’ve wanted to do? Can you commit to doing it this year?
Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.
Life Enhancing Drugs and Tests: Take your blood pressure in the morning.
Resources
Table of Contents to All Highlander Content
Disclaimer: The Highlander Program is designed for beginners new to practicing for strongevity. As with all exercise and diet programs, consult with a doctor and/or trainer. This is not medical advice.