Thrive Fitness by Brendan Brazier

Author:Brendan Brazier
Language: eng
Format: epub
Publisher: Da Capo Press

Adaptation Program

In your adaptation phase, perform the following program three days per week on non-consecutive days. Details on the stretches are on page 85 and the exercises start on page 105.

Warm up Duration (in minutes)

Aerobic activity such as brisk walking, jumping jacks, or cycling on a stationary bike 5

Rest between warm up and stretching: none

Stretch Hold for (in seconds)

Shoulder, chest, and hip flexor stretch 30

Quadriceps stretch 30 (each leg)

Bent-over stretch 30

Main Exercise circuit Reps

Bench squat 20

Pull up from floor or Bent-over dumbbell row 20

Dumbbell pull-over 20

Upright row 20

Dip 15

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