#Reclaimyourthrone'S Elite D1 Fitness Course
Published 10/2022
MP4 | Video: h264, 1280x720 | Audio: AAC, 44.1 KHz
Language: English | Size: 1.49 GB | Duration: 2h 19m
The #ReclaimYourThrone Elite D1 Fitness Training Course Is a comprehensive, weight training, & speed program.
What you'll learn
You will learn how to properly lift weights at a collegiate level
You will increase your speed and strength
You will increase your vertical jump
You will increase your stamina
Your physique will substantially change from this course
Going through this course meticulously for 30 days will render the best results to guarantee maximum weight loss.
Requirements
No experience needed just have a willingness to learn
You will learn everything you need to learn during the process of this course
Description
I want to start off by introducing myself, My name is #ReclaimYourThrone and I am a former D1 Collegiate athlete I played football for the University of Georgia. Not only have I went through the tenuous grind of being a student athlete but I've nursed myself back to health several times after heartbreaking injuries so I'm a perfect example of how effective strength training and rehabilitation exercises really are. To me Reclaim Your Throne is much more than a social media handle or hashtag, it's about overcoming adversity, betting on yourself, and chasing excellence in your life through health, wealth, and pure unadulterated masculinity. The #ReclaimYourThrone Elite D1 Fitness Training Course Is a comprehensive, weight training, speed, flexibility, recovery, and endurance program that is meant to prepare young athletes for collegiate and professional sports. This course is packed with Over 2hrs of creative action packed lifts that are assuring to increase your strength, speed, flexibility, recovery, and endurance. This course will start with documenting your 1 rep max for the 4 core lifts. Then you will be taught how to stretch and prepare your body for an explosive lift. You will also be given plenty of footage that walks you through step by step each stretch and cool down method I personally use in my day to day workouts. Finally you will be instructed through advanced and rigorous exercises that will prepare you to be an athletic warrior. If this sounds like the course that you're looking for then welcome aboard and RECLAIM YOUR THRONE!
Overview
Section 1: Introduction
Lecture 1 Introduction
Section 2: Find Out Your Max
Lecture 2 Bench Press Max Out
Lecture 3 Deadlift Max Out
Lecture 4 Power Clean Max Out
Lecture 5 Squat Max Out
Section 3: Arm Stretches
Lecture 6 Arm Cross Over Stretches (10 sec. on each arm)
Lecture 7 Behind the head shoulder Stretch (10 sec. on each arm)
Lecture 8 Big Arm Circles (10 circles each direction)
Lecture 9 Little Arm Circles (10 circles each direction)
Section 4: Stick Stretches
Lecture 10 Overhead Stick Trunk Twist (10 Twists on Each Side)
Lecture 11 2. Wide Grip Orbital Stick Stretch (10 Stretches on each side)
Lecture 12 Overhead Wide Grip Stick Drop (10 reps)
Lecture 13 Rotating Circular Stick Stretch (10 reps both directions)
Lecture 14 Behind The Back Stick Assisted Arm Pulls (20+ seconds on each arm)
Lecture 15 6. Overhead Scissor Jump Trunk Twists (10 second trunk twist on each side)
Section 5: Flex Band Stretches
Lecture 16 Hamstring Flex Band Pulls (20 seconds on each Leg)
Lecture 17 Inner Thigh Extended Flex Band Stretches (20 seconds on each leg)
Lecture 18 Extended Lying Hip Flex Band Stretches (20 seconds on each leg)
Lecture 19 Internal Hip to Groin Pull (20 seconds on each Leg)
Lecture 20 Band Quad Pulls (20 seconds on each Leg)
Section 6: Warm Up and Cool Down Body Weight Stretches
Lecture 21 Trunk Twists (10 on each Side)
Lecture 22 Neck Rolls (10 on each side)
Lecture 23 Neck Pulls (10 secs. on each side)
Lecture 24 Floor Touches to Ankle Holds (20 touches 20 second hold)
Lecture 25 Cross Over Floor Touches to Ankle Holds (20 sec.)
Lecture 26 Bent Over Split Stretch (20 sec.)
Lecture 27 Single Leg Split Stretch (20 sec. on Each leg)
Lecture 28 Standing Groin Stretch (20 sec. on each side)
Lecture 29 3 Part Lunge, Internal Groin, Hip Stretch (20 sec. for each stretch)
Lecture 30 3 Pt. Lunge, Internal Groin, Hip Stretch (20 sec. on each side)
Lecture 31 Butterfly Stretch (20 sec.)
Lecture 32 Goblet Squat Groin Stretch (20 sec.)
Lecture 33 Bent Internal External Wrist Stretch (20 sec.)
Section 7: Foam Roll Stretches
Lecture 34 Back Foam Roll (10 Reps)
Lecture 35 Glute Foam Roll (10 reps)
Lecture 36 Hamstring Foam Roll (10 reps)
Lecture 37 Ankle and Calf Foam Roll (10 reps)
Lecture 38 Hip IT Band Foam Roll (10 reps)
Lecture 39 Hip To Quad Foam Rolls (10 reps.)
Section 8: Ice Bath
Lecture 40 Ice Bath (30 min)
Section 9: Sauna Workouts
Lecture 41 Step Up to Knee Drive (2 min 30 seconds)
Lecture 42 Squatting Box Jump (2 min 30 Seconds)
Lecture 43 Sauna Box Squats (2 min 30 Seconds)
Lecture 44 Sauna Resistance Band Triceps Pulls (2 min 30 seconds)
Lecture 45 Sauna Box Squats (2 min 30 Seconds)
Lecture 46 Sauna Box Squats (2 min 30 Seconds)
Section 10: Warm Up Every Day (30 Sec Treadmill Sprint 6.8.10.12.14)
Lecture 47 Warm Up Every Day (30 Sec Treadmill Sprint 6.8.10.12.14)
Section 11: Welcome to Week 1
Lecture 48 Introduction to Week 1
Section 12: Day 1
Lecture 49 Bench Press 15. 12. 10. 8. 6. 4. 2
Lecture 50 Ball Slam Throws (6.10)
Lecture 51 Dynamic Up Downs To Monkey Bar Climb Pull Ups (6 x 10)
Lecture 52 Dynamic Jump To Muscle Ups (6 x 3)
Lecture 53 Bosu Ball T Ups, L Ups, Rows (6 x 10)
Lecture 54 Offset Hex Bar Walks (6 x 60 yards total)
Section 13: Day 2
Lecture 55 Incline Bench (15.12.10.8.6)
Lecture 56 Ball Slams To Hand Hops or Pull Ups (6 x 5)
Lecture 57 Cable Machine Tricep Extensions (6 x 10)
Lecture 58 Bag Pushes (6 x 5)
Lecture 59 Barbell Curls (6 x 10)
Lecture 60 Bent Over Rows To Snatch, High Jump (6 x 5)
Section 14: Day 3
Lecture 61 Weighted Russian Twists (6 x 20)
Lecture 62 Single Arm Kettle Bell Crunches (6 x 10)
Lecture 63 Leg Ups On Squat Platform (6 x 10)
Lecture 64 Hanging Weighted Medicine Ball Crunches With Stick Hit (6 x 10)
Lecture 65 Weighted and Contested Wall Sits (6 x 45secs)
Lecture 66 Superman Bag Push (6 x 10)
Section 15: Day 4
Lecture 67 Single Arm Over Head Dumbbell Press to 5 Yard Side Shuffle (6 x 5ea.)
Lecture 68 Back Squats (15.12.10.8.6.4.2)
Lecture 69 Broad Jump Tire Flips (6 x 5)
Lecture 70 Hang Cleans (6 x 4)
Lecture 71 T Bar Rows (6 x 10)
Lecture 72 Medicine Ball Box Jumps (6 x 5)
Section 16: Day 5
Lecture 73 Resistance Band Runs With Medicine Ball (6 x 45secs.)
Lecture 74 Resistance Band Single (Right) Leg Hops With Medicine Ball (6 x 45secs.)
Lecture 75 Resistance Band Side Shuffles w. Medicine Ball (6 x 45sec.)
Lecture 76 Resistance Band Side Shuffles w. Medicine Ball Opposite Direction (6 x 45sec.)
Lecture 77 Kettle Bell Swings (6 x 10)
Lecture 78 10 yard Broad Jumps (6 x 4)
Section 17: Welcome to Week 2
Lecture 79 Welcome to Week 2
Section 18: Day 8
Lecture 80 Incline Bench (5 x 50-75%)
Lecture 81 Push Up to Single Arm Rows with a Kick Through (6 x 5)
Lecture 82 Treadmill Hand Walks to Pushups (6 x 1min.)
Lecture 83 T Bar Presses (6 x 10)
Lecture 84 Standing Pushups (6 x 10)
Lecture 85 Hurdle Jump to Muscle Ups (6 x 4)
Section 19: Day 9
Lecture 86 Dips (6 x 10)
Lecture 87 Reverse Grip Pull Ups (6 x 10)
Lecture 88 Weighted Ball Wall Punches (6 x 1min)
Lecture 89 Overhead Snatch (6 x 4)
Lecture 90 Dynamic Bent Over Rows (6 x 10)
Lecture 91 Cross Body Cable Punches (6 x 10)
Section 20: Day 10
Lecture 92 Hanging Dumbbell Leg Lifts (6 x 10)
Lecture 93 Weighted Reverse Cable Crunches (6 x 10
Lecture 94 Weighted Dumbbell Crunches (6 x 10)
Lecture 95 Weighted Barbell Hip Thrusts (6 x 10)
Lecture 96 Weighted Planks to Push Ups (6 x 45 (10)
Lecture 97 Weighted Planks To Push Ups (6 x 45 sec)
Section 21: Day 11
Lecture 98 Power Cleans to Box Jumps (6 x 4 (60-80%)
Lecture 99 Leg Press (6 x 10)
Lecture 100 Weighted Barbell Side Step ups to High Knees (6 x 6)
Lecture 101 Lateral Bosu Ball Speed Steps to Shimmy (6 x 4)
Lecture 102 Single Leg Dumbbell Isolated Squats (6 x 6)
Lecture 103 Weighted Barbell Box Jumps (6 x 6)
Section 22: Day 12
Lecture 104 Front Squats (6 x 10) 50-75%
Lecture 105 Reverse Pivot Medicine Ball Box Jumps (6 x 4)
Lecture 106 Tri Lift Resistance Band Workout (6 x 1min.)
Lecture 107 Weighted Barbell Scissor Jumps (6 x 10)
Lecture 108 One Step Box Jumps (6 x 6 Jumps)
Lecture 109 3 Point Stance Bag Pushes (6 x 5)
Section 23: Welcome To Week 3
Lecture 110 Welcome to Week 3
Section 24: Day 15
Lecture 111 Resistance Band Bench Press (6 x 10 50-75%)
Lecture 112 Military Grip Pull Ups (6 x 10)
Lecture 113 Single Leg Isolated Overhead Medicine Ball Throws (6 x 10)
Lecture 114 Single Leg Isolated Medicine Ball Push Throws on Bosu Ball (6 x 10)
Lecture 115 Single Leg Isolated Medicine Ball Behind the Back Throws on Bosu Ball (6 x 10)
Lecture 116 Clean To Overhead Split Jerk (6 x 6)
Section 25: Day 16
Lecture 117 Floor Press (6 x 5)
Lecture 118 Overhead Dumbell Press (6 x 10)
Lecture 119 Weighted Dumbell Bear Crawls (6 x 20 yrds)
Lecture 120 Cable Machine Lat Pull Downs (6 x 10)
Lecture 121 E-Z Bar Upright Rows (6 x 10)
Lecture 122 Parallel Press (6 x 10)
Section 26: Day 17
Lecture 123 Glute Machine Declines To Row (6 x 10)
Lecture 124 Row Machine Crunches (6 x 20)
Lecture 125 Jump In Superman Bag Pushes (6 x 10)
Lecture 126 Hanging Medicine Ball Leg Catches to Throws (6 x 10)
Lecture 127 Side Plank Crunches (6 x 10)
Lecture 128 Benchless Barbell Press on Glute Ham Machine (6 x 10)
Section 27: Day 18
Lecture 129 Partner Resistance Bag Pushes (6 x 6)
Lecture 130 Weighted Barbell Box Jumps (6 x 10)
Lecture 131 Hex Bar Deadlifts to Box Jump (6 x 4)
Lecture 132 Knee To Box Jumps (6 x 5)
Lecture 133 Overhead Barbell Walks on The Stair Master (6 x 1min.)
Lecture 134 Quick Feet Box Jumps (6 x 10)
Section 28: Day 19
Lecture 135 Barbell Obstacle Hurdle Jumps (6 x 8 Jumps)
Lecture 136 Hex Bar DeadLifts (6 x 10)
Lecture 137 Dynamic Bag Pushes (6 x 6)
Lecture 138 Hang Clean, To Front Squat, To Overhead Squat (6 x 15)
Lecture 139 Weighted Crouching Crab Walks (6 x 4)
Lecture 140 Dynamic Jump Ropes (6 x 1 min.)
Section 29: Welcome To Week 4
Lecture 141 Welcome to Week 4
Section 30: Day 22
Lecture 142 Dip Claps (6 x 10)
Lecture 143 Dumbbell Bicep Curls (6 x 10)
Lecture 144 Front Back Shoulder Press (4 x 6 x 6)
Lecture 145 Bag Pushes (6 x 5)
Lecture 146 Declining Dumbbell Flies (6 x 10)
Lecture 147 Flat Bench Single Arm Dumbbell Press (6 x 10 on ea. arm)
Section 31: Day 23
Lecture 148 Single Arm Leg Weighted Circular Hand Walks (6 x 6)
Lecture 149 Weighted Pull Ups (6 x 10)
Lecture 150 Bicep Curls To Hammer Curls (6 x 20)
Lecture 151 Log Bar Press Ups (6 x 10)
Lecture 152 Multi Grip Barbell Close Grip Bench Press (6 x 10 50-75%)
Lecture 153 Single Arm Stabilization Dumbell Shoulder Press (6 x 6)
Section 32: Day 24
Lecture 154 Flat Bench Core Leg Raises (6 x 10)
Lecture 155 TRX Band T Flies (6 x 10)
Lecture 156 Weighted Medicine Ball Full Extension Leg Lifts (6 x 10)
Lecture 157 Weighted Plank (6 x 1 min)
Lecture 158 Alternating Weighted Hip Bends on The Glute Ham Machine (6 x 6)
Lecture 159 Single Leg Medicine Ball Wall Throws From a Bosu Ball (6 x 10)
Section 33: Day 25
Lecture 160 Weighted Medicine Ball Squats To Lateral Box Jumps (6 x 6)
Lecture 161 Leg Curls (6 x 10)
Lecture 162 Weighted Barbell Step Ups (6 x 4)
Lecture 163 Single Leg Bosu Ball Bag Pushes (6 x 10)
Lecture 164 Single Leg Rapid Box Jumps (6 x 10)
Lecture 165 Overhead Scissor Jump Core Stretch (6 x 10)
Section 34: Day 26
Lecture 166 Split Box Jumps (6 x 10)
Lecture 167 Dumbbell Step Ups (6 x 6)
Lecture 168 Hex Bar Deadlift to Box Jump Progression (6 x 6)
Lecture 169 Weighted Plate Run (6 x 1 min.)
Lecture 170 Medicine Ball Box Squats (6 x 6)
Lecture 171 Box Squats to T Hop Bosu Ball Hurdle To Vertical Box Jump (6 x 2 x 1)
Section 35: Exercise Tools
Lecture 172 Max Percentage Chart
This course is for student athletes and adults who are looking to take their weight lifting and speed training seriously to get in the best shape possible.,This course is for everyone
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