#ReclaimYourThrone's Elite D1 Fitness Course

Rack a weight for a one rep max on bench press, secure spotter, lift off, lower to chest, press up fast with flat back, sets to failure; rest between reps.

Max out on deadlifts by racking a workable weight, pulling the bar to your shins with chest up, stand tall, rest 45 seconds between reps, and engage hamstrings and back.

Max out on power cleans by building to a one-rep max, pulling from shins to a shrug and catching on the collarbones in a front-squat, rest 45 seconds between reps.

Max out on squats by loading a one-rep max, squatting parallel with chest up, then explode up; train glutes, quads, and hamstrings to failure with 45-second rests.

Perform arm crossover stretches to loosen shoulders and arms by crossing the left arm over the body, locking with the right forearm for 10 seconds, then switch.

Perform behind-the-head shoulder stretches by pulling one elbow down behind the head and holding for 10 seconds, then switch arms to loosen shoulders, triceps, and the rib cage.

Strengthen and loosen the shoulders and arms by performing big arm circles, opening your wingspan, rotating the shoulders, ten reps clockwise followed by ten counterclockwise.

Open your wingspan and perform ten little arm circles clockwise, then ten counterclockwise to loosen your shoulders and arms.

Perform overhead trunk twist with a stick, ten reps per side, holding 2-3 seconds, to stretch core, shoulders, and lower back before and after lifts.

Perform a wide grip orbital stick stretch by gripping the stick wide and swinging behind the head to touch below the buttocks, completing ten reps to loosen the shoulders.

Open the shoulders with overhead wide grip stick drops. Hold the stick in front, swing overhead, and drop the arms behind the upper back for ten reps.

Perform a rotating circular stick stretch with a wide grip, rotate around your body to the right for ten reps, then left for ten, targeting the core and shoulders.

Perform behind-the-back stick-assisted arm pulls to stretch the forearms and shoulders, holding each arm for 20 seconds, then pull the stick forward for the last 10 seconds and switch arms.

Perform overhead scissor jump trunk twists from a kneeling lunge with a wide grip; twist 2–3 seconds, and complete ten twists per side to loosen the back, core, and shoulders.

Wrap the stretch band around your foot, extend the leg, and hold for 20 seconds on each leg to stretch the hamstrings and calf muscles, with the opposite leg straight.

Improve inner thigh flexibility with extended flex band stretches by locking your foot into the band, keeping the leg straight, lifting, opening the groin, and holding 20 seconds per leg.

Lock your foot in the band, keep leg straight, bring it up, swing across your body with the opposite shoulder to ground; hold 20 seconds to stretch hip and hamstring.

Open up your hips and groin with an internal hip to groin pull, pulling the ankle toward the chest for 20 seconds per leg with knees flared.

Perform band quad pulls by lying on your stomach, band on your toe, and pull it over the opposite shoulder for 20 seconds per leg to open hips and quads.

Perform trunk twists to stretch the lower back and core, rotating your torso to look behind you for ten reps on each side.

Perform neck rolls in a circular motion, clockwise, then counterclockwise. Complete ten rolls on each side to keep the neck loose and improve mobility.

Perform neck pulls by bringing your head toward each shoulder for a 10-second stretch on both sides, then stretch the front and back of your neck.

Perform bent-over floor touches with a hip hinge, touching the ground 20 times, then grab your ankles and hold for 20 seconds to stretch the glutes and hamstrings.

Cross over floor touches to ankle holds on both legs, alternate sides and touch ground 20 times, then hold ankles for 20 seconds to stretch glutes and hamstrings.

Spread your legs wide, touch the floor with elbows to hands, hold for 10 seconds, then push back to deepen the split and loosen your glutes, hamstrings, and groin.

Perform the bent-over single-leg split stretch to loosen your glutes, hamstrings, and groin by reaching your left toe, holding for 20 seconds on each leg.

Spread your legs wide and bend at the knee to the right, holding the stretch on each leg for 20 seconds. Switch sides and alternate left-to-right to loosen the groin.

perform a 3-part lunge sequence and hip stretches to open the groin and stretch the hamstrings and glutes, holding each 20 seconds.

This video guides a sequence of 3-point lunges and internal groin and hamstring stretches to open the groin and lengthen the hamstrings and glutes, held for 20 seconds each.

Sit with feet together and knees bent, pull toward your feet and bend at the waist to loosen the lower back and groin, hold for 20 seconds.

Perform goblet squat groin stretches in a two-point stance, pushing the knees outward with elbows to open the groin. Hold for 20 seconds to loosen the groin.

Perform a bent wrist stretch sequence while kneeling, alternating palms flat and the back of your hands on the ground, pressing forward and holding each position for 20 seconds.

Roll your back with a full back foam roll, starting at the upper back and then the lower back for ten reps each. This loosens back muscles and improves mobility.

Cross your right leg over the left, place the right glute on the foam, and roll up and down ten times on each side, digging deep while staying relaxed.

Perform a hamstring foam roll by placing the roll on your hamstrings, crossing the opposite leg for pressure, and rolling ten times; switch legs for a deeper stretch.

Learn to loosen calves with an ankle and calf foam roll, rolling each leg ten times and crossing the opposite leg over the shin before switching legs.

Perform hip IT band foam rolling by lying on your side and rolling up and down the IT band ten times on each hip to loosen the tissue.

Perform internal hip to quad foam rolls in a prone position, rolling ten times on each leg to loosen the quads and hips, with the leg secured behind the hamstring.

Engage in a 30-minute ice bath to cool down and accelerate muscle recovery, using 3–4 bags of ice in a tub with cold water.

Perform step ups to knee drive in the sauna, alternating legs for two minutes and fifty seconds, keeping a 90-degree knee and arm drive to boost leg stamina.

Perform squat to box jumps by lowering to parallel, then jump onto bench and repeat for two minutes and 50 seconds during 15-minute sauna session to boost legs and stamina.

Perform bodyweight bench squats with hands on your head, squatting to a light bench and exploding up for 2:50 within a 15-minute sauna session to strengthen legs and boost stamina.

Perform squatting resistance band rows anchored in the sauna, and row to the chest for 2 minutes 50 seconds to strengthen arms, upper back, and stamina.

Anchor the resistance bands at your feet with a wide grip to perform bicep curls for two minutes fifty seconds in a sauna session, targeting arms and upper back.

Anchor a resistance band with a wide stance and perform tricep extensions behind the head for two minutes fifty seconds, training arms, upper back, and stamina in a sauna session.

Perform treadmill sprints by raising incline 1–2 levels and speed 1 mph per set. Complete 6–14 sets across five days, then do ten dips on the treadmill after each set.