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Calisthenics, Nutrition & Lifestyle
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Module 5
The Hybrid Athlete: Improvised Weight Training
Mastering the Full Push-Up
Perform full push-ups with correct form and full range of motion.
2
Improvised Household Weights
Identify common household items suitable for use as improvised training weights.
3
Weighted Squats and Lunges
Perform loaded squats and lunges using a weighted backpack or water jugs.
4
Improvised Bent-Over Rows for Back Strength
Perform bent-over rows using improvised weights, maintaining a neutral spine.
Overhead Presses with Improvised Weights
Perform overhead presses using improvised weights with a stable core.
DIY Strength: Improvised Bicep Curls & Floor Presses
Perform bicep curls and floor presses using improvised weights.
Digital Discipline: Tools for Focus
Set up phone and browser tools (e.g., app blockers) to create friction against distraction.
Previous module
The Path to Pull-Ups and Deeper Focus
Next module
Designing Your Integrated Lifestyle