Highlander Program 1/23/23
Strength + The Most Important Thing
The Highlander helps you defy age at every age. Join fellow Highlanders training for strongevity with our daily program:
Highlander Program 1/23/23
Here’s today’s Highlander Program:
Total investment of effort: 60 minutes.
Exercise — Strength (50 minutes):
Note some exercise and repetition changes for this new cycle.
Throw: Throw a medicine ball backwards 4 sets x 3 reps. Rest 60 seconds.
Hinge: Trap bar deadlift 3 sets x 8-10 reps with a weight where you could do about 2 more reps by the end of the set. Rest 2-3 minutes between sets.
Drag: Reverse sled drag (walk backwards) for 150 feet 4 total times with a weight where you feel a burn in your quads at the end of each drag. Rest 2 minutes.
Push: Flat dumbell press 3 sets x 8-10 reps with a weight where you could do about 2 more reps by the end of the set. Do rows immediately after.
Pull: Chest supported row 3 sets x 8-10 reps with a weight where you could do about 2 more reps by the end of the set. 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:
Most Important Day: What is the most important thing you can work on right now? What’s stopping you?
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.
