Jaco's daily fitness routine

Revision: 2025-01-18
License: CC BY-NC-SA 4.0
Author: © 2024 - 2025 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)

Bent press

(bent press)

Squat

(zercher, bear-hug, bottoms-up, back, pistols, overhead, side-to-side)

Tue (pull)

Inverted row

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

Gironda pull-up

(1-arm, on rings)

Clean

(toss, touch'n'go, with rotation, wide/narrow stance)

Wed (rest)

Core, Holds
& Stretch

(see "core movements")

Thu (push)

Dip

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

Vertical press

(shoulder press, bottoms-up, 1-arm)

Lunge

(zercher, bear-hug, bottoms-up, with rotation, reverse, overhead)

Fri (pull)

Hollow pull-up

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

Gironda pull-up

(1-arm, on rings)

Clean

(toss, touch'n'go, with rotation, wide/narrow stance)

All weight lifting movements must be performed with either sandbags or kettlebells. No racks! Overhead movements must start with a clean.
Each set should be a hard set, taken to 0 RIR (Reps In Reserve). Select movements, weights, variations and intensity that allow for 5 - 3 sets of 5 - 20 reps. Perform all movements in a controlled and deliberate manner, with as little momentum as possible. 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 without loss of tension at the top and bottom positions.
Practice and warm up to each movement. Keep track of your center of gravity as it moves across the body, 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. If rotation is not an option, prefer neutral grips. Beware of using rings too soon!

Hip and shoulder work

Practice regularly, on their own and/or as a part of warming up, particularly if you spend a lot of time using computers.

Handstand and manna (L-sit, V-sit, …)
Active (hollow) and passive hanging
Grok squats (w/ arm reach)
Back bridge
Skin-the-cat
Shoulder raise
Halo
Bottoms-up
Bent press

Floor culture

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

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, rucking, …)

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)

Morning movements

Standing side bend
Wide leg spinal twist
Forearm plank

Evening movements

Happy baby
Spinal twist shoulder opener
Assisted plow pose

HIIT movements

Kettlebell swing
Get-up (turkish)
Bear crawl (no knees)
Loaded carry (farmer's walk, suitcase carry, zercher walk, bear hug walk, overhead carry, bottoms-up)
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