Force Your Growth

More Success

Daily habits allow you to move closer to your goals! Earn your results faster! You have established your commitment and work ethic so keep moving towards your goals.

(Make sure you are cleared by your Dr. to exercise.)

Warm Up Jogging 100 yards Backpedal 100 yards High Knees 50 yards Backpedal 50 yards Lateral High Knees Carioca (right) 50 yards Backpedal 50 yards Lateral High Knees Carioca (left) 50 yards Backpedal 50 yards Rest 90 seconds No Limits Vertical Jumps 5 reps Rest 60 seconds Broad Jumps 5 reps Rest 60 seconds DB Hang Clean 5 reps Rest 60 seconds DB Box Step Ups 10 reps each leg Rest 60 seconds DB Single Leg RDL's 10 reps each leg Rest 60 seconds Single Leg Glute Bridges 10 reps each leg Rest 60 seconds Pull Ups 10 reps Rest 60 seconds Inverted Rows 10 reps Rest 60 seconds Push Ups 10 reps Rest 60 seconds DB Shoulder Presses Rest 60 seconds DB Bicep Curls Rest 60 seconds DB Overhead Tricep Extensions 10 reps Rest 60 seconds Turkish Getups 20 reps Leg Raises 20 reps Windshield Wipers 20 reps Rest 2 minutes Vertical Jumps 5 reps Rest 60 seconds Broad Jumps 5 reps Rest 60 seconds DB Hang Clean 5 reps Rest 60 seconds DB Box Step Ups 10 reps each leg Rest 60 seconds DB Single Leg RDL's 10 reps each leg Rest 60 seconds Single Leg Glute Bridges 10 reps each leg Rest 60 seconds Pull Ups 10 reps Rest 60 seconds Inverted Rows 10 reps Rest 60 seconds Push Ups 10 reps Rest 60 seconds DB Shoulder Presses Rest 60 seconds DB Bicep Curls Rest 60 seconds DB Overhead Tricep Extensions 10 reps Rest 60 seconds Turkish Getups 20 reps Leg Raises 20 reps Windshield Wipers 20 reps Rest 2 minutes Cool Down and Stretch Full Body Stretch from Head to Toes