Highlander Program 12/2/22
Strength & Doing Hard Things
The Highlander helps you live smarter and stronger for longer. Join fellow Highlanders training for longevity with our daily program:
Highlander Program 12/2/22
Today’s Highlander Program:
Total investment of effort: Up to 50 minutes.
Exercise — Strength Day:
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:
5 minute meditation focusing on the area behind your forehead.
5 minute journal topic:
What's the hardest thing you've done in the last year? What made it so hard? How would you do it differently if you had to do it again?
Sleep: Get more than 7 hours of sleep, which requires 8 hours in bed.
Life Enhancing Drugs and Tests: None.
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