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!

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Find Week 10 here!

Week 11

Monday

4 sets of

5+5 alternating dumbbell press + push press, rest 60 seconds

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

4 sets of

10 steps/side mixed rack walking lunge, rest 60 seconds - suitcase can be heavier than rack

5+50m/arm single arm bottoms up press + carry, rest 2 minutes

3 sets of

15-20 reps per leg ring mountain climbers, rest 90 seconds

Tuesday

Every 10 minutes for 50 minutes

50 calorie row

50 calorie assault bike

10 hand release push ups

Wednesday

4 sets of Deadlift

5-6 reps at 3111 tempo, rest 2 minutes between

3 rounds of:            

25-35 seconds weighted hollow body (plate in hands, plate in feet), rest 60 seconds

20-30 seconds/leg single leg wall sit, rest 90 seconds

EMOM 24

8 calorie assault bike

8 burpees to a 6” target

8 power cleans (115/75)

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       

Front Squats

1 rep every 90 seconds for 12 minutes

*build to a perfect single at 80%

Strict Pronated Pull-Up

5 reps every 60 seconds for 6 minutes

Barbell Hip Thrust 

4 sets of 8 reps, rest 90 seconds

Bodybuliding

3 rounds of

12 barbell curl

10 weighted box dip

Saturday 

Assault Bike

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

3 sets of

8-12 strict toes to rings

30 seconds rest

20 banded pull throughs

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