Jaco's daily fitness routine

Revision: 2024-11-30
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)

4 sets

Squat

(zercher, bear-hug, 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

Clean

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

3 sets

Wed (core)

Loaded carry

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

4 sets

Core, Holds
& Stretch

(see "core movements")

Thu (push)

Dip

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

4 sets

Lunge

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

3 sets

Fri (pull)

Hollow pull-up

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

2 sets

Gironda pull-up

(1-arm, on rings)

2 sets

Clean

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

3 sets

Sat (func)

Vertical press

(shoulder press, bent press, 1-arm)

4 sets

Core, Holds
& Stretch

(see "core movements")

All weight lifting movements must be performed with either sandbags or kettlebells.
Each set should be a hard set, taken to 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 full 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, such as variations performed on gymnastic rings. If rotation is not an option, prefer neutral grips.
Prefer more variations that better translate to routine movement patterns.
Every now and then replace one daily session with 6 sets of Clean & Press.

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, …)

Hip and shoulder work

Practice regularly, on their 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
Skin-the-cat
Shoulder raise

Floor culture

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

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)
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