Maybe you've messed yourself up with bad movement, prior sports, or just plain bad decisions. Here's a 12-week program to unfucking your body, written by Tim Thackrey of Juice Compound, complete with video tutorials.

Find Week 1 here!

Find Week 2 here!

Find Week 3 here!

Find Week 4 here!

Find Week 5 here!

Find Week 6 here!

Find Week 7 here!

Find Week 8 here!

Find Week 9 here!

Week 10

Monday

4 sets of

4+6 alternating kettlebell press + push press, rest 60 seconds

6-8 reps supinated prone row at 21X1 tempo, rest 2 minutes

4 sets of

10 reps/let dumbbell walking lunge, rest 60 seconds

50m/arm single arm bottoms up carry with kettlebell rack, rest 2 minutes

Tuesday

5 sets of

50 calorie Assault bike (at your 10 minute pace)

50m dumbbell bear crawl

100 single unders

10 lateral box step overs

Rest 90 seconds

Wednesday

4 sets of Romanian Deadlift

6-8 reps per leg at 3010 tempo, rest 2 minutes between

3 rounds of:

50 hollow body flutter kicks, rest 60 seconds

45 seconds dual kettlebell front rack wall sit, rest 90 seconds

AMRAP 21

400m run

15 push ups on rings

10 hang power cleans (95/65)

Thursday

Walk 20-30 minutes in the sun

Wim Hof Breathing, Day 1

1) Get comfortable Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction. It is recommended to do this practice right after waking up since your stomach is still empty or before a meal. 

2) 30 Power Breaths Imagine you’re blowing up a balloon. Inhale through the nose or mouth and exhale through the mouth in short but powerful bursts. Keep a steady pace and use your midriff fully. Close your eyes and do this around 30 times. Symptoms could be light-headedness, tingling sensations in the body. 

3) The Hold, retention after exhalation: After the 30 rapid successions of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex. 

4) Recovery Breath: Inhale to full capacity. Feel your chest expanding. When you are at full capacity, hold the breath for around 10 seconds and this will be round one. The breathing exercise can be repeated 3 rounds after each other. 

5) The Finish: After having completed the breathing exercise take your time to enjoy the feeling afterward. This feeling will be more and more like a meditation.  When you start doing these exercises we recommend to take your time recovering from the breathing exercise. After doing the breathing exercise and you feel good, you can start with taking the cold shower.

Friday

1 and a Quarter Front Squats

4 sets of 3-5 reps for quality, rest 2 minutes

*working up in weight for quality, stop loading if your position is compromised

Strict Pronated Pull-Up

5 reps every 2 minutes for 10 minutes

Single Leg Barbell Hip Thrust 

4 sets of 6-8 reps/leg, rest 90 seconds

Bodybuliding

3 rounds of

15 barbell curl

10 barbell skullcrusher

Saturday

Assault Bike

4 sets of 2:30 on/2:30 rest [10 min pace]

3 sets of

30 second hollow rock

30 second rest

8-10 GHD back extensions

30 seconds rest

Sunday

Walk 20-30 minutes in the sun

Wim Hof Breathing, Day 1

1) Get comfortable Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction. It is recommended to do this practice right after waking up since your stomach is still empty or before a meal. 

2) 30 Power Breaths Imagine you’re blowing up a balloon. Inhale through the nose or mouth and exhale through the mouth in short but powerful bursts. Keep a steady pace and use your midriff fully. Close your eyes and do this around 30 times. Symptoms could be light-headedness, tingling sensations in the body. 

3) The Hold, retention after exhalation: After the 30 rapid successions of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex. 

4) Recovery Breath: Inhale to full capacity. Feel your chest expanding. When you are at full capacity, hold the breath for around 10 seconds and this will be round one. The breathing exercise can be repeated 3 rounds after each other. 

5) The Finish: After having completed the breathing exercise take your time to enjoy the feeling afterward. This feeling will be more and more like a meditation.  When you start doing these exercises we recommend to take your time recovering from the breathing exercise. After doing the breathing exercise and you feel good, you can start with taking the cold shower.

Tim Thackrey is the founder of the Juice Athlete Compound & along with his team, they program for Olympians, CF Regional & Games athletes, Gyms & Kids Fitness programs, and anyone looking to feel better, anywhere in the world. 

You can find them at:

website: www.juicecompound.com

insta: @juicecompound & @juice_remote_global

Facebook: /thejuicecompound