Highlander Program 12/9/22
Strength & Pushing Harder
The Highlander helps you defy age at every age. Join fellow Highlanders training for strongevity with our daily program:
Highlander Program 12/9/22
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:
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. 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
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.
