Protocol

2 hours a day ~ 25 exercises
14 hours a week
88-105 bpm ~ 1 hr
106-159 bpm ~ 4hr 30 min
159+ bpm 60 minutes

ROUTINE
Posture max exercises, 10 min
Rightside Sled, 4 min
Butterfly water, 1x17
Tricep extensions 1x25
Face pulls for tilt 3+3+3
Back extensions (on a hyperextension), 1x25
Band pull apart for back strength, 15x15
Obliques (each side, on a hyperextension), 3x25

Stretches
Hip flexor to the left
Kneeling shin on open floor
Couch crunch, 5 min 5+5
Leg raises (for abdomen), 1x50
Seated calf raises, 1x25
Poliquin step ups on steps, 3x10, each leg twice
Slant board squats, 3x15
Nordics, 1x10
ankle rotations (each), 1x15
Pull ups, 1x15
Chin ups, 1x15
Reverse Nordics, 4x10
Tibialis South Raised, 4x25
10 min HIIT (M,W,F)
Hiking on weekends, tennis, golf


FITNESS SCORES
Scoring equal to top 10% of 15 year olds in the following:
Bench press single rep max
VO2 max 58.7 mL/(kg-min)
Leg press, single rep max. 800 lbs
Push ups, continuous, 60
YMCA sit and reach, 26.5 inches.
Grip strength (dominant hand) 60 kg