Course curriculum

    1. Module Organization, Terminology & Disclaimer

    2. Downloading the Mobile App (Optional)

    3. BFR: Calculating Weights & Pressures

    4. Relative Weight Loads & 1RM Percentages

    5. Default Rest Time Instructions

    6. All-in-One Workout Journal (Download Here)

    1. Game Plan Notes

    2. Myofascial Release

    3. Professional-Grade Inflatable BFR Cuffs - Tips & Instructions

    4. Mind-Muscle Connection via Proprioceptive Feedback

    5. Get 8+ Hours of Sleep!! (Lack of Sleep = Lack of Gains)

    1. Protein (Cheat Sheet)

    2. Creatine (+ Corosolic Acid & L-Carnitine)

    3. Water (Hydration)

    4. Other Supplements (Collagen, NMN, Curcumin, Sulforaphane)

    5. Spinach (Ecdysterone)

    1. Targeted Myofascial Release

    2. 1. Warm Up | Can-Opener Progression (Plate)

    3. 2. Workout | Prone Neutral & Abducted Ext. Rot. Combo (DBs + Bench)

    4. 3. Workout | Eccentric-Overload Cross-Cable Side-Huggers (Exerfly)

    5. 4. Workout | Wide Neutral-Grip Upright Rows - Shortened Partials (Cables)

    6. 5. Workout | Eccentric-Overload Rotating Scapular Plane Overhead Press (Exerfly + Bench)

    7. 6. Workout | Tucked Rear Delt Extensions - Unilateral Lengthened Partials (Exerfly or Cable)

    8. 7. Workout | Eccentric-Overload Multi-Angle Sitting Supinated Overhead Press - Unilateral (Exerfly + Bench)

    9. 8. Workout | Hyperextending Alternating Incline Pronated Lateral Raises (DBs + Incl. Bench)

    10. 9. Workout | Kneeling Rotating Overhead Press - Unilateral (DB)

    11. 10. Workout | "Rocking" Lateral Raises - Positions 1, 2 & 3 - Unilateral (Cable)

    12. 11. Workout | Adjustable Landmine Shoulder Presses - Unilateral (Barbell + Plates)

    13. 12. Workout | Fast-Twitch Bent-Arm Lateral Raise (DBs)

    14. 13. Workout | Hyperextending Hybrid Anterior Press-Raises - Unilateral (DB + Bench)

    15. 14. Workout | Serratus Anterior Upward Rotation + Incline Protraction (Cable)

    16. 15. Shoulder Finisher | Kamalu Total Shoulder Combo (DBs)

    1. Targeted Myofascial Release

    2. 1. Warm Up | Overhead Forward Lunges (Plate or Similar)

    3. 2. Workout | Weighted Bridge Hip Thrusts (Barbell + Bench or Box)

    4. 3. Workout | Twisting Type 2 Hip Extensions - Weighted (Stability Ball or Roman Chair + Plate)

    5. EITHER - 4. Workout | Eccentric-Overload Sitting Leg Curl Rotating Combo (Leg Curl Machine)

    6. OR - 4. Workout | Eccentric-Overload Sitting Max Contraction Single-Leg Curl Combo (Exerfly + Ankle Strap)

    7. EITHER - 5. Workout | Eccentric-Overload Sitting Leg Extensions Rotating Combo (Leg Extension Machine)

    8. OR - 5. Workout | Eccentric-Overload Kamalu VMO-to-VLO Combo (Exerfly + Ankle Strap)

    9. 6. Workout | Eccentric-Overload Standing Elevated Single-Leg Hip Extensions (Exerfly + Ankle Strap)

    10. 7. Workout | Eccentric-Overload Standing Max-Extension Hip Adductions (Exerfly + Ankle Strap)

    11. 8. Workout | Eccentric-Overload Standing Max-Extension Leg Extensions (Exerfly + Ankle Strap)

    12. 9. Workout | Deficit Bulgarian Split Squat (DBs + Bench)

    13. EITHER - 10. Workout | Eccentric-Overloaded Sitting Hip External Rotation & Abduction Combo (Machine)

    14. OR - 10. Workout | Squatting Bent-Knee Lateral Rotations - Unilateral (Cable)

    15. 11. Workout | Kamalu Total Gastroc Combo (Cable)

    16. 12. Workout | Eccentric-Overload Kneeling Side-Kicks - Unilateral (Exerfly)

    17. 13. Workout | Backwards Drag (Sled or Cable)

    18. EITHER - 14. Workout | 4-Position Sitting Calf Raise Combo (Leg Press)

    19. OR - 14. Workout | 4-Position Standing Calf Raise Combo (Smith Machine)

    20. 15. Leg Finisher | Eccentric-Overload Single-Leg Pistol Squats (Bodyweight)

    1. Targeted Myofascial Release

    2. 1. Warm Up | Triple Point Plate Rows (Plate)

    3. 2. Workout | Eccentric-Overload Supinating Pull-Downs - Unilateral (Exerfly + Hammer)

    4. 3. Workout | Pronated Reverse Preacher Curls - Mid Grip (Preacher Bar + Plates)

    5. 4. Workout | Eccentric-Overload Abducted High-Cable Hammer Curls - Unilateral (Cable + Handle)

    6. 5. Workout | Kneeling Wide-Grip Preacher Concentration Curls (Preacher Bar + Plates)

    7. 6. Workout | Drag Curls - Pronated (DBs)

    8. 7. Workout | 90 Degree Front Raises (Barbell)

    9. 8. Workout | Bicep Peak Max-Extension Curls - Supinated Lengthened Partials (Cable + Incl. Bench + Ankle Strap)

    10. 9. Workout | Eccentric-Overload Supinating Low-Cable Rope Curls (Exerfly + Rope)

    11. 10. Workout | Bicep Peak Max-Extension Curls - Hammer Lengthened Partials (Cable + Incl. Bench + Ankle Strap)

    12. 11. Workout | Eccentric-Overload Angled Pronated Curls (Exerfly)

    13. 12. Workout | Pronated Short Head Iso-Supination (Cable + Hammer)

    14. 13. Workout | Walking Total Forearm Extensions + Hypers (Exerfly or Cable)

    15. 14. Finisher | "Fingerless" Alternating Curl Combo (Cable + Gains Gauntlet)

About this course

  • $4,788.00
  • 750 lessons
  • 17 hours of video content

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