Highlander Program 12/12/22
Highlander Program 12/12/22
Strength & Stress
The Highlander helps you train to defy age at every age. Join fellow Highlanders training for strongevity with our daily program:
Highlander Program 12/12/22
Here’s today’s Highlander Program:
Total investment of effort: 60 minutes.
Exercise — Strength:
Throw: Throw a medicine ball backwards 4 sets x 3 reps. Rest 60 seconds.
Hinge: Trap bar deadlift 3 sets x 10 reps. Rest 2-3 minutes between sets.
Drag: Reverse sled drag (walk backwards) for 200 feet 4 total times. Rest 2 minutes.
Push: Incline dumbbell press 3 sets x 10 reps. Do rows immediately after.
Pull: Dumbbell row 3 sets x 10 reps. Rest 2 minutes then back to the push.
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:
5 minute meditation focusing on the area behind your forehead.
5 minute journal topic:
What causes you stress? How can you eliminate it?
Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.
Life Enhancing Drugs and Tests: Check your blood pressure.
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.