Highlander Program 12/16/22
Highlander Program 12/16/22
Get Strong & Push Harder
The Highlander helps you defy age at every age. Join fellow Highlanders training for strongevity with our daily program:
Highlander Program 12/16/22
Here’s today’s Highlander Program:
Total investment of effort: About 60 minutes.
Exercise — Strength (50 minutes):
Throw: Throw a medicine ball from you chest as far as you can in front of you. You don’t have to throw at a wall and catch it. 4 sets x 3 reps. Rest 60 seconds between sets.
Carry: Farmer’s walk 3 sets x 1 minute of carrying. Rest 2-3 minutes between sets.
Drag: Forward sled drag (walk backwards) for 200 feet 4 total times. Rest 2 minutes between sets.
Push: Seated overhead dumbbell press 3 sets x 10 reps. Do pull downs immediately after.
Pull: Lat pull down 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 (10 minutes):
5 minute meditation focusing on the area behind your forehead.
5 minute journal topic:
Push It Day: Where in your training could you push a little harder? Can be exercise, diet, mental power or sleep. Maybe it’s time to add some weight to your training. Maybe you aren’t living Three Strikes enough. Why aren’t you pushing that harder? Fix what’s wrong, and do it.
Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.
Life Enhancing Drugs and Tests: None.
Resources
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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.