Bryan does these exercises every day and they feel great. The goal of the Blueprint exercise routine is to stretch and
strengthen every muscle in the body, and is designed to be done in about an hour. The routine can be done
in a gym or at home with some equipment.
Backwards sled, 10 min
Stretches
Kneeling shin
Pancake
Hip flexor
Couch
Poliquin step ups, 6x10, each leg
Slant board squats, 3x10
ATG split squats, 3x10
Face pulls, 3x10
Butterfly, 3x10
Tricep extensions, 3x25
Band pull apart (back muscles), 3x10
Nordics, 3x10
Reverse Nordics, 3x10
Tibialis raises, 3x20
Isotib ankle rotations (each), 3x10
Pull ups, 3x10
Leg raises (for abdomen), 1x50
Obliques (each side, on a hyperextension), 1x50
Back extensions (on a hyperextension), 1x25
Seated calf raises, 3x25
I made a follow along video for the daily exercises, it doesn't have music so that you can play your own music while
doing the exercises. It's not finished yet but I've been using it for a few weeks and it's been pretty useful. I normally do a
5x5 strength training routine after the daily exercises, but I haven't included that in the video yet.
