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Highlander Program 12/29/22

www.highlanderprogram.com

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The Highlander helps strength athletes live stronger for longer by exploring how to add longevity practices into serious strength training.
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Highlander Program 12/29/22

Stability + Improving Your Rolodex

Doug Clinton
Dec 29, 2022
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Highlander Program 12/29/22

www.highlanderprogram.com
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The Highlander helps you defy age at every age. Join fellow Highlanders training for strongevity with our daily program:


Highlander Program 12/29/22

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:

    • Who are three people, famous or otherwise, that you’d like to work with? How could you put yourself into position to do it?

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

The Three Strikes Diet

Why We Train for Mental Power



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.

man in red shorts jumping on beach during daytime
Photo by Majestic Lukas on Unsplash
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Highlander Program 12/29/22

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