Jaco's daily fitness routine

Revision: 2024-11-16
License: CC BY-NC-SA 4.0
Author: © 2024 Jacopo Scazzosi
Website: https://treesandrobots.com/fitness.html

Strength

Mon (push)

Push-up

(standard, uneven, diamond, 1 arm [to the side], planche, wide/narrow/reverse grip, rings)

2 sets

Vertical press

(shoulder press, kettlebell, sandbag)

2 sets

Squat

(sandbag, front/back, pistols, overhead, side-to-side)

3 sets

Tue (pull)

Inverted row

(1-arm, side-to-side, wide/narrow grip, front lever, on rings, underhand)

2 sets

Gironda pull-up

(1-arm, on rings)

2 sets

Lift to shouder

(sandbag, with rotation, wide/narrow stance)

2 sets

Wed (core)

Core, Holds
& Stretch

(see "core movements")

Thu (push)

Dip

(L-sit, korean, dip-to-leg-raise, on rings)

2 sets

Push-up

(standard, uneven, diamond, 1 arm [to the side], planche, wide/narrow/reverse grip, rings)

2 sets

Lunge

(with rotation, reverse, overhead)

3 sets

Fri (pull)

Pull-up

(1-arm, archer, L-sit, on rings, wide/narrow grip)

2 sets

Gironda pull-up

(1-arm, on rings)

2 sets

High lift

(SDHP, clean, row, with rotation)

2 sets

Sat (func)

Floor-to-overhead

(sandbag lift & halo, clean & press, kettlebell swing)

2 sets

Weighted carry

(loaded carry, farmer's walk, suitcase carry, zercher walk, bear hug, overhead carry)

2 sets

Each set should be a hard set: as many reps as possible / 0 RIR (Reps In Reserve). Select movements, weights, variations and intensity that allow for 5 - 20 reps. Perform controlled, deliberate movements, maximizing time under tension and minimizing inertia. Pause at both the bottom and top positions. Faster concentric, slower eccentric.
Perform all movements to the fullest extent of their range, i.e. full ROM, stopping just short of joint lock and/or any significant decrease in muscle tension, particularly when in the resting position. A full ROM pull-up is not the same thing as a dead hang pull-up.
Practice and warm up to each movement. Keep track of your center of gravity as it moves across the body. Pay attention to where it lands within your feet and hands. Watch out for imbalances. Focus on posture, shoulders and shoulder blades. Always engage the core. End each workout with a few stretches and mobility exercises.
Technique failure is still failure.
Prefer variations that allow for joint rotation throughout the movement (ring variations).
Prefer more functional variations that better translate to routine movement patterns (sandbag deadlifts over barbell deadlifts, sandbag front squats over barbell back squats).

Notes

Occasionally eat within an 8hr window (time-constrained eating)
Get plenty of sunlight, sleep, water
Cold exposure (cold showers, cold baths)
Be spontaneous, stretch often, focus on breathing
Stretch regularly (passive, active, static, dynamic, isometric)

Weekly schedule

6 strength workouts (mon - sat)
1 sprinting or HIIT session
2 to 5 hr of low-intensity exercise (walk, play, trek, bike, skate, ...)

Hip and shoulder work

Practice regularly, on its own and/or as a part of warming up

Handstand and manna (L-sit, V-sit, …)
Active (hollow) and passive hanging
Grok squats (w/ arm reach)
Back bridge
Floor culture

Core movements

Sit (situp, N-sit, L-Sit, V-sit, manna, knee scissors)
Crunch (side, tabletop, toe reach, cross toe reach, knee-to-elbow)
Pike (full, straddle, kicks, compressions)
Plank (front, side, side with rotations, reverse plank)
Leg raise (hanging, floor)
Core hinging (ab rollout, inch worm)
Anti-rotational (side-to-side plank pull, side-to-side plank push)
Back Bridge
Back extension (superman, 4-point alt. kneel. leg & arm extensions, fitball)
Flags

Morning movements

Standing side bend
Wide leg spinal twist
Forearm plank

Evening movements

Happy baby
Spinal twist shoulder opener
Assisted plow pose

Floor culture

Easy pose (Sukhasana)
90/90 pose
Kneeling / toe sit
Straddle
Sphinx
On the side

HIIT movements

Get-up (turkish)
Bear crawl (no knees)
Plank roll
Burpee (jumping, pull-up)
Mountain climber (outside hand)
Jumping jack
Plank jack
High knee
Box jump
Jumping lunge
Side-plank knee-to-elbow
Crab walk
Crab toe tap