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!

Week 5

Monday

Single Arm DB Press

4 sets of 8-10 reps/arm at 2211 tempo, rest 2 minutes between

Dual Dumbbell Prone Row

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

Dumbbell box step ups

4 sets of 6 reps/leg with 3 second negative, rest 2 minutes between

Turkish Get Up

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

Tuesday

Rowing:

5k for time

Wednesday 

Landmine Single Leg RDL

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

3 rounds of

Front Leaning Rest 25-35 sec, rest 60 seconds

KB Cross Body Carry 50m/arm,rest 90 seconds

EMOM 18:

1st - 35 seconds Row/AB @ consistent effort

2nd - 8-10 Ring Push Ups 

3rd - 5 TnG Muscle Cleans

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

Dead Stop Front Squat

4 rounds of 3-4 reps with 4 second stop, rest 2-3 minutes between

Supinated Chin Over Vertical Plane Hold

Accumulate 150 sec

Banded Hip Thrust

4 sets of 12-15 reps at 20X1 tempo, rest 90 seconds - light band

Bodybuilding

3 rounds of:

10/arm single dumbbell Preacher Curl

12-15 dumbbell floor Skullcrushers

Saturday

Assault Bike

15 sets of 60 sec on/60 rest [10 min pace]

Kettlebell Flow (3-4 rounds)

10 Goblet Squats

5 Halo per side

10 single arm deadlift per arm

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