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!

Unfuck Yourself: Week 3

Monday

Half Kneeling Single Arm Press 

4 sets of 6-8 reps/arm at 2111, rest 2 minutes between sets

Dumbbell Chainsaw Row 

4 sets of 8 reps/arm with 3 second lowering, rest 2 minutes between sets

Front Foot Elevated DB Split Squat 

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

Turkish Get Up 

3 sets of 3 reps/arm, rest 90 seconds between sets

Tuesday

Rowing

4 sets of 12 minutes (at 60 minute pace), rest 5 minutes between sets

Wednesday

Dual KB Deadlift 

4 sets of 6-8 reps at 3131 tempo, rest 2 minutes between sets

3 rounds of

Hollow Body Hold 30-40 sec, rest 60 seconds between sets

Mixed KB Rack Suitcase Carry 50m/arm, rest 90 sec (suitcase can be heavier than rack)

12 min Alt. EMOM 

1st - 30sec Row or AB @ consistent pace 

2nd - 2-3 Wall Walks

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

Dual Kettlebell Front Squat 

4 sets of 8 reps at 4011 tempo, rest 2 minutes between sets

Supinated Chin Over Vertical Plane Hold 

Accumulate 120 sec 

Single Leg Glute Bridge 

4 sets of 8 reps/leg at 2011 tempo, rest 90 seconds between sets

Bodybuilding

3 sets of

10 Alt Curl (per arm)

10-12 Bench Dip at 2111 tempo

Saturday

Aerobic Threshold Training

Assault Bike: 30 sec on/30 rest (at 10 min pace) x25 sets

3-4 rounds:

15 Band pull aparts, rest 60 seconds

6-8 reps per arm Half Kneeling Bottoms Up Press, rest 60 seconds

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