Goal Setting

Morning Routine

Beliefs

Stress

Breathing

Sleep

Weigh-In Procedures

Magnificent 7

Braverman Nature Assessment

• Defining Your Deficiencies

Nutritional Guidelines

Hydration

Meal Planning

Supplementation

• Foundational Five

Recipes

• Coffee

  • French Press Coffee

Movement

Program Design

• Quantitative Variables

  • Primary Variables

    • Pairing

    • Exercise Selection

    • Sets

    • Repetitions

    • Load

    • Tempo

    • Rest

  • Secondary Variables

    • Volume

    • Time-Under-Tension

• Grease the Groove

Resistance Exercises

• Warm-Up

  • Bending & Reaching

  • Sun Salutations

• Core

  • Abdominals/ Lower Back

    • Dead Bug

    • Side Plank

    • Ab Wheel Rollout

    • Arch Body

    • Bird Dog

    • Crunch

    • Curl-Up

    • Hollow Body

    • Plank

    • Upward Plank & Crab Pose

  • Hips

    • Glute Bridge

  • Shoulders

    • Shoulder Circles

    • Band Pull Apart

    • Shoulder Band Series

    • Wall Slides

• Total Body

  • Snatch

• Lower Body

  • Cossack Squat

  • Squat

  • Split Squat

  • Deadlift

  • Jefferson Curl

  • Kettlebell Swings

  • Lunge

  • Step-Up

• Upper Body

  • Press

    • Push-Up

    • Bench Press

    • Overhead Press

    • Pallof Press

  • Pull

    • Pulldown

    • Row

    • Pullover

  • Secondary

    • Biceps

    • Triceps

Cardio Metabolic Exercises

• Burpees