- Blueprint›
- Exercise
Blueprint Exercise Routine
Daily exercises
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.
Weekly exercises
- HIIT, 10 min (M, W, F)
- Hiking on weekends