BARBELL CLUSTER Push Press Front Squat Row Bench Press/Floor Press Shrugs Romanian Deadlift You can do the entire circuit using the same barbell/weight.

BODYWEIGHT CLUSTER Push-Ups Squats Kipping Pull-ups or Inverted Rows Bicycle Crunches Dips Back Extensions To make this SE Circuit more challenging or to create progression, use a weight vest or backpack with an additional 5-10lbs.

The driving principles behind SE are light resistance, high repetition, and short rest intervals.

The elite focus on being the best at the basics. Amateurs are all about tech, gear, ‘hacks’, and shortcuts.

Consistency is king. Progress takes time. Stay consistent, and keep plodding. Compare yourself with yourself no earlier than every six months. Make no judgments until six months are up, and then see how far you’ve come and re-assess. Anything less is a waste of time. No changes of importance will happen in the short term. Shut your mind up for six

First, Base-Build. Then, advance high priorities and maintain low priorities.

Here are some activities to consider: Low intensity mobility/movement drills Bike riding Swimming Walking/Hiking Shadow boxing/very light bag or pad work Yoga/Stretching/Massage SE Circuit, but only do 1 circuit or half the assigned reps for that week

Through certain types of aerobic training, namely long duration/low intensity (endurance) work, the left ventricle of the heart increases in volume. Through aerobic training the left ventricle of your heart hypertrophies and is able to contain a greater volume of blood. What this means is your heart pumps out more blood with each beat, which means

Choose fewer, but more effective tools.