Daniel Custom Program

Hey Daniel! Here is your strength training program.

What to Expect:

You will perform your "homework" exercises every day and two workouts each week alternating between Workouts 1-4.

Consistency is key. 

Each exercise is demonstrated in the videos linked below. Please watch these videos before starting the program to ensure you're performing the exercises with the correct form.

How to Get Started:

Watch the demonstration videos linked below to familiarize yourself with each movement.

Perform each exercise as shown, focusing on slow, controlled movements.

Remember:

This program is designed to help you reach your fitness goals. However, if you experience increased pain or discomfort, please consult with a healthcare professional before continuing.

Sensory Bath: Perform this drill as described in the video; 30 seconds, 3x/day everyday focusing on low back

Pontine Breath: Perform this breath drill as described in the videos, 4 cycles, 3 sets, everyday

Diaphragm Stretch: Perform this breath drill as described in the videos, 4 cycles, 3 sets, everyday

Pelvic Tilts: Perform this drill as described in the video; 30 seconds, 3x/day everyday

Cat Cow: Perform exercise as shown in the video; perform for 30 seconds

Windshield Wipers: Perform exercise as shown in the video; perform for 30 seconds

Pelvic Tilts: Perform exercise as shown in the video; perform for 30 seconds

Sciatic Nerve Glide: Perform exercise as shown in the video; perform for 30 seconds

Clamshell: Perform exercise as shown in the video; perform for 30 seconds

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Lateral Opener: Perform exercise as shown in video, 5 breaths per set, 3 sets

Incline Bench Press - Dumbbell: Perform exercise as shown in video, 3 sets, 45-90 seconds each set

Row - Banded: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Squat - Dumbbell: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Jefferson Curl: Perform drill as demonstrated in the video; 5-8 reps per set, 3 sets

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Front Opener: Perform exercise as shown in video, 5 breaths per set, 3 sets

Overhead Press - Dumbbell: Perform exercise as shown in video, 3 sets, 45-90 seconds each set

Banded Pull Apart: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Dumbbell Split Squat: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Pallof Press: Perform exercise as shown in video, 60 seconds per set, 3 sets

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Lateral Opener: Perform exercise as shown in video, 5 breaths per set, 3 sets

Bench Press - Dumbbell: Perform exercise as shown in video, 3 sets, 45-90 seconds each set

T's - Banded: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Dumbbell Split Squat: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Curl Up: Perform exercise as shown in video, 60 seconds per set, 3 sets

Go through each exercise one after another and then repeat in a circuit for 3 sets.

Front Opener: Perform exercise as shown in video, 5 breaths per set, 3 sets

Push-Up: Perform exercise as shown in video, 3 sets, 45-90 seconds each set

Shrug - Dumbbell: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Squat - Dumbbell: Perform exercise as shown in video, 45-90 seconds per set, 3 sets

Pallof Press: Perform exercise as shown in video, 60 seconds per set, 3 sets