Transformation Pro
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Transformation Pro

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Daily Ignition
Morning Routine • 10 Mins
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  • Cat-Cow Stretch 10 Reps • Spine Lube
  • Couch Stretch 45s/side • Fix Hip Tilt
  • Doorframe Side Stretch 60s Left Side Only • Fix Scoliosis
  • Glute Squeeze 3x10s • Wake up Engine
  • Tennis Ball Smash 1 min/side • Fix Duck Feet
Workout A

Upper Body & Posture

Sunday • Focus: V-Taper
  • Dead Hang 2 x 30s Decompress Spine
  • Pull-Ups 3 x Max No swinging.
  • DB Floor Press 3 x 10-12 Elbows at 45°
  • Single-Arm Row 3 x 12/side Pull to hip pocket
  • Overhead Press 3 x 10-12 Squeeze glutes tight
  • Band Face Pulls 3 x 15-20 Fix Tech Neck
  • Suitcase Carry 3 x 45s Left Hand Only (Scoliosis)
Workout B

Lower Body & Athleticism

Monday • Focus: Glutes
  • Dead Bug 2 x 10 Crush low back to floor
  • Goblet Squat 3 x 10-12 Push Knees OUT
  • DB RDL 3 x 10-12 Hips back (Door Close)
  • Reverse Lunges 3 x 10/side Step backward
  • Weighted Glute Bridge 3 x 15 Squeeze 2s at top
  • Hard Plank 3 x 45s Squeeze everything
Recovery

Active Chassis Repair

Tuesday • Focus: Mobility
  • Un-Puff Walk 30-45 Mins Push earth back. Feet straight.
  • Left Side Release 2 Mins Doorframe Stretch (Left Only)
  • Foam Rolling 5 Mins Quads & Upper Back ONLY
Workout A

Upper Body & Posture

Wednesday • Focus: V-Taper
  • Dead Hang 2 x 30s
  • Pull-Ups 3 x Max
  • DB Floor Press 3 x 10-12
  • Single-Arm Row 3 x 12/side
  • Overhead Press 3 x 10-12
  • Band Face Pulls 3 x 15-20
  • Suitcase Carry 3 x 45s Left Hand Only
Workout B

Lower Body & Athleticism

Thursday • Focus: Glutes
  • Dead Bug 2 x 10
  • Goblet Squat 3 x 10-12
  • DB RDL 3 x 10-12
  • Reverse Lunges 3 x 10/side
  • Weighted Glute Bridge 3 x 15
  • Hard Plank 3 x 45s
Recovery

Active Chassis Repair

Friday • Focus: Mobility
  • Un-Puff Walk 30-45 Mins
  • Left Side Release 2 Mins
  • Foam Rolling 5 Mins
Deep Rest

System Reboot

Saturday • Focus: Growth
  • Deep Sleep 8-9 Hours Pillow between knees!
  • Nutrition Check High Protein NO Fried Food.