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!

Unfuck Yourself: Week 2

Monday

Tall Kneeling Single Arm Press 

4 set of 6-8 reps/arm at 3111; rest 2 minutes between sets

3 Point Row 

4 sets of 5-6 reps/arm at 3331 tempo, rest 2 minutes between sets

Dumbbell Split Squat 

4 sets of 8-10 reps/les at 2020 tempo, rest 2 minutes between sets

Kettlebell Windmill 

3 sets of 5 reps/arm, rest 90 sec between sets

Tuesday

Rowing

4 sets of 10 minutes (at 60 minute pace), rest 5 minutes between sets

Wednesday

GHD Hip Extensions

4 sets of 6-8 reps at 3111 tempo, rest 90 seconds between sets

3 rounds of

Side Plank 20-30 sec/side, rest 60 seconds

Dual Front Rack Carry 50m, rest 90 seconds

10 min Alt. EMOM 

1st - 10cal Row/AB 

2nd - 8-12 Plyo Push Ups

Thursday

Walk

20-30 minutes in the sun

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.

Wim Hof Breathing, Day 1

Friday

Single Arm Front Rack Kettlebell Squat 

4 sets of 6-8 reps/arm at 2211 tempo, rest 2 minutes between sets

Ring Row 

4 sets of 10-12 reps at 3111, rest 2 minutes between sets

Feet Elevated Glute Bridge 

4 sets 8-10 reps at 2020 at 4” elevation, rest 90 seconds between sets

Bodybuilding

3 sets of 

10 Hammer Curl

15-20 Banded Pushdown

Saturday

Aerobic Threshold Training

Assault Bike: 30 sec on/30 rest (at 10 min pace) x20 sets

3 rounds of:

Standing Dumbbell External Rotation 6-8 reps, rest 30 seconds between (use a light load)

Kettlebell On Knee Dorsiflexion 30 sec [w/ 5 pulses]

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