Blueprint Daily Protocol

Backward Sled

1 set × 3-5min

Levator Scapula Shrug 2x/wk

1 set × 20-25 reps

Suboccipital Stretch 2x/wk

1 set × 20-25 reps

Tricep Extensions

1 set × 20-25 reps

Face Pulls

1 set × 10-15 reps

Butterfly Pulls

1 set × 10-15 reps

Band Pull Aparts

1 set × 10-15 reps

External Rotation R

1 set × 8-10 reps

External Rotation L

1 set × 8-10 reps

Hamstring Stretch

1 set × 30-60s

Back Extension

1 set × 20-25 reps

Obliques Each Side

1 set × 20-25 reps

Couch Stretch

1 set × 28-30s

Kneeling Shin

1 set × 28-30s

Hip Flexor Stretch Each Side

1 set × 28-30s

Leg Raises

1 set × 30-50 reps

Oblique Touches

1 set × 40-50 reps

Reverse Pushups

1 set × 20-25 reps

Seated Calf Raises

1 set × 3×20-25 reps

Poliquin Step Ups

1 set × 3×8-10 reps

Slant Board Squats

1 set × 3×8-10 reps

Split Squat

1 set × 3×8-10 reps

Nordic Hamstring Curl

1 set × 5-10 reps

Reverse Nordics

1 set × 5-10 reps

Tibialis Raises

1 set × 20-25 reps

Ankle Rotations Each Ankle

1 set × 20-25 reps

Chin-Up

1 set × 10-15 reps

Pull-Up (L-Sit)

1 set × 10-15 reps

Bicep Curls

1 set × 10-15 reps

Cardio M-w-f Try Rehit

1 set × 8-10min