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<!doctype html>
<html>
<head>
<link rel="stylesheet" href="https://cdnjs.cloudflare.com/ajax/libs/normalize/8.0.1/normalize.min.css" integrity="sha512-NhSC1YmyruXifcj/KFRWoC561YpHpc5Jtzgvbuzx5VozKpWvQ+4nXhPdFgmx8xqexRcpAglTj9sIBWINXa8x5w==" crossorigin="anonymous" referrerpolicy="no-referrer" />
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<body class="A4">
<div class="sheet">
<header style="grid-column: span 6; grid-row: 1;">
<h1>Jaco's daily fitness routine</h1>
<dl id="meta">
<di>
<dt>Revision</dt>
<dd>2025-09-29</dd>
</di>
<di>
<dt>License</dt>
<dd><a href="https://creativecommons.org/licenses/by-nc-sa/4.0/">CC BY-NC-SA 4.0</a></dd>
</di>
<di>
<dt>Author</dt>
<dd>© 2024 - 2025 <a href="https://treesandrobots.com">Jacopo Scazzosi</a></dd>
</di>
<di>
<dt>Website</dt>
<dd><a href="https://github.com/jacoscaz/fitness-routine">https://github.com/jacoscaz/fitness-routine</a></dd>
</di>
</dl>
</header>
<section style="grid-column: span 6; grid-row: 2;">
<h1>Strength</h1>
<div id="sc-grid">
<!--
-- monday
-->
<div class="sc-grid-header" style="grid-column: 1; grid-row-start: 1; grid-row-end: span 1;">
<p>Mon <span class="details">(push)</span></p>
</div>
<div style="grid-column: 1; grid-row-start: 2; grid-row-end: span 1;">
<p>Floor press</p>
<p class="details">(<a href="https://www.youtube.com/watch?v=Uf1jY-575lo">alternating</a>,
<a href="https://www.youtube.com/watch?v=4ULa6AJcjr8">1 arm</a>)</p>
</div>
<div style="grid-column: 1; grid-row-start: 3; grid-row-end: span 3;">
<p><a href="https://youtu.be/2z8JmcrW-As">Dip</a></p>
<p class="details">(L-sit, korean, dip-to-leg-raise, on rings)</p>
<p class="or">— and/or —</p>
<p>Push-up</p>
<p class="details">(standard, uneven, diamond, wide/narrow/reverse grip, rings)</p>
</div>
<div style="grid-column: 1; grid-row-start: 6; grid-row-end: span 2;">
<p>Squat</p>
<p class="details">
(<a href="https://www.youtube.com/watch?v=xty01mM6F_4">zercher</a>,
<a href="https://www.youtube.com/watch?v=gpb3IktkMDg">bear-hug</a>,
<a href="https://barbend.com/bottoms-up-kettlebell-exercises/">bottoms-up</a>,
back, pistols, overhead, side-to-side)
</p>
</div>
<!--
-- tuesday
-->
<div class="sc-grid-header" style="grid-column: 2; grid-row-start: 1; grid-row-end: span 1;">
<p>Tue <span class="details">(pull)</span></p>
</div>
<div style="grid-column: 2; grid-row-start: 2; grid-row-end: span 1;">
<p>Row</p>
<p class="details">(<a href="https://www.youtube.com/shorts/6WKRSsbXgAY">gorilla</a>,
<a href="https://www.youtube.com/watch?v=4ULa6AJcjr8">1 arm</a>)</p>
</div>
<div style="grid-column: 2; grid-row-start: 3; grid-row-end: span 3;">
<p>Australian pull-up</p>
<p class="details">(1-arm, side-to-side, wide/narrow grip, front lever, on rings, underhand)</p>
<p class="or">— and/or —</p>
<p>Gironda pull-up</p>
<p class="details">(1-arm, on rings)</p>
</div>
<div style="grid-column: 2; grid-row-start: 6; grid-row-end: span 2;">
<p>Swings & Rotations</p>
<p class="details">
(<a href="https://www.youtube.com/shorts/ONwL298MJI4">kettlebell</a>,
<a href="https://www.youtube.com/shorts/WB93lYdkDt4">rotational lifts</a>)
</p>
<p class="or">— and/or —</p>
<p>Clean</p>
<p class="details">
(<a href="https://www.youtube.com/watch?v=bKupJRL22HM">toss</a>,
<a href="https://www.youtube.com/watch?v=PZQ4PRDM6Vw">touch'n'go</a>,
<a href="https://www.youtube.com/shorts/rbw6RjYXrA8">kettlebell</a>,
with rotation, wide/narrow stance)
</p>
</div>
<!--
-- wednesday
-->
<div class="sc-grid-header" style="grid-column: 3; grid-row-start: 1; grid-row-end: span 1;">
<p>Wed <span class="details">(rest)</span></p>
</div>
<div style="grid-column: 3; grid-row-start: 2; grid-row-end: span 6;">
<p>Core, Holds<br/>& Stretch</p>
<p class="details">(see "core movements")</p>
</div>
<!--
-- thursday
-->
<div class="sc-grid-header" style="grid-column: 4; grid-row-start: 1; grid-row-end: span 1;">
<p>Thu <span class="details">(push)</span></p>
</div>
<div style="grid-column: 4; grid-row-start: 2; grid-row-end: span 2;">
<p>Bent press</p>
<p class="details">(<a href="https://www.youtube.com/shorts/aQpI2Ugg82c">bent press</a>)</p>
<p class="or">— and/or —</p>
<p>Vertical press</p>
<p class="details">
(<a href="https://www.youtube.com/watch?v=T9OFhjgXt6c">alternating</a>,
<a href="https://barbend.com/bottoms-up-kettlebell-exercises/">bottoms-up</a>,
1-arm)
</p>
</div>
<div style="grid-column: 4; grid-row-start: 4; grid-row-end: span 2;">
<p>Handstand</p>
</div>
<div style="grid-column: 4; grid-row-start: 6; grid-row-end: span 2;">
<p>Lunge</p>
<p class="details">
(zercher,
bear-hug,
<a href="https://barbend.com/bottoms-up-kettlebell-exercises/">bottoms-up</a>,
with rotation,
reverse,
overhead,
<a href="https://www.youtube.com/shorts/GFDKJE4e0B0">alternating KB lateral</a>)
</p>
</div>
<!--
-- friday
-->
<div class="sc-grid-header" style="grid-column: 5; grid-row-start: 1; grid-row-end: span 1;">
<p>Fri <span class="details">(pull)</span></p>
</div>
<div style="grid-column: 5; grid-row-start: 2; grid-row-end: span 4;">
<p>Pull-up</p>
<p class="details">(hollow, arch, 1-arm, archer, L-sit, on rings, wide/narrow grip)</p>
</div>
<div style="grid-column: 5; grid-row-start: 6; grid-row-end: span 2;">
<p>Good morning</p>
<p class="details">
(<a href="https://www.youtube.com/watch?v=hCLrWByP6lI">double racked</a>)
</p>
<p class="or">— and/or —</p>
<p>Romanian deadlift</p>
<p class="details">
(<a href="https://www.youtube.com/shorts/_e7OFsxJMfU">split stance</a>)
</p>
</div>
</div>
<ul>
<li>
Use either <strong>sandbags</strong> or
<strong>kettlebells</strong>. No racks! Overhead movements must
start with a clean.
</li>
<li>
Each day has an upper body and a lower body component. For each
component, select movements, weights, variations and intensities
that allow for 4 - 6 sets of 5 - 20 reps. Each set should be taken
to 1 - 2 RIR (Reps In Reserve).
</li>
<li>
Perform all movements to the fullest extent of their range, i.e.
<strong>full ROM</strong>. Eliminate momentum. Pause at both the
bottom and the top without loss of tension. Faster concentrics,
slower eccentrics. Prefer variations that allow for joint rotation
throughout the movement. Prefer neutral grips otherwise.
</li>
<li>
Warm up to each movement. Track of your center of gravity across
feet and hands. Watch out for imbalances. Focus on shoulders and
shoulder blades. <strong>Drive movements through the palms of your
hands and the balls of your feet</strong>. Always brace your core.
End each workout with stretches and mobility exercises.
<a href="https://www.youtube.com/@TheKneesovertoesguy">Knees over toes</a>.
</li>
<li>
<strong>Technique failure is still failure.</strong>
</li>
</ul>
</section>
<div style="grid-column: span 2; grid-row: 3;">
<section>
<h1>Joint health</h1>
<ul>
<li>Handstand and manna <span class="details">(L-sit, V-sit, …)</span></li>
<li>Active <span class="details">(hollow)</span> and passive hanging</li>
<li>
<a href="https://www.youtube.com/watch?v=uohd3-D3ETo">Grok squats</a>
<span class="details">(w/ arm reach)</span></li>
<li>Back bridge</li>
<li>Skin-the-cat</li>
<li>Shoulder raise</li>
<li><a href="https://www.youtube.com/shorts/Ax-gkDEAaEE">Squal calf raise</a></li>
<li><a href="https://www.youtube.com/shorts/2Tx1RRJC3GE">Halo</a></li>
<li><a href="https://barbend.com/bottoms-up-kettlebell-exercises/">Bottoms-up</a></li>
<li><a href="https://www.youtube.com/shorts/aQpI2Ugg82c">Bent press</a></li>
</ul>
</section>
<section>
<h1>Floor culture</h1>
<ul>
<li>Easy pose <span class="details">(Sukhasana)</span></li>
<li>90/90 pose</li>
<li>Kneeling / toe sit</li>
<li>Straddle</li>
<li>Sphinx</li>
<li>On the side</li>
</ul>
</section>
<section>
<h1>Weekly schedule</h1>
<ul>
<li>4 strength workouts <span class="details">(mon/tue/thu/fri)</span></li>
<li>1 core and stretch workout<span class="details">(wed)</span></li>
<li>1 sprinting or HIIT session</li>
<li>2 to 5 hr of low-intensity exercise <span class="details">(walk, play, trek, bike, skate, rucking, …)</span></li>
</ul>
</section>
</div>
<div style="grid-column: span 2; grid-row: 3;">
<section>
<h1>Core movements</h1>
<ul>
<li>Sit <span class="details">(situp, N-sit, L-Sit, V-sit, manna, knee scissors)</span></li>
<li>Crunch <span class="details">(side, tabletop, toe reach, cross toe reach, knee-to-elbow)</span></li>
<li>Pike <span class="details">(full, straddle, kicks, compressions)</span></li>
<li>Plank <span class="details">(front, side, side with rotations, reverse plank)</span></li>
<li>Leg raise <span class="details">(hanging, floor)</span></li>
<li>Core hinging <span class="details">(ab rollout, inch worm)</span></li>
<li>Anti-rotational <span class="details">(side-to-side plank pull, side-to-side plank push)</span></li>
<li>Back Bridge</li>
<li>Back extension <span class="details">(superman, 4-point alt. kneel. leg & arm extensions, fitball)</span></li>
</ul>
</section>
<section>
<h1>Morning movements</h1>
<ul>
<li>Standing side bend</li>
<li>Wide leg spinal twist</li>
<li>Forearm plank</li>
</ul>
</section>
<section>
<h1>Evening movements</h1>
<ul>
<li>Happy baby</li>
<li>Spinal twist shoulder opener</li>
<li>Assisted plow pose</li>
</ul>
</section>
</div>
<div style="grid-column: span 2; grid-row: 3;">
<section>
<h1>HIIT movements</h1>
<ul>
<li>Get-up <span class="details">(turkish)</span></li>
<li>Bear crawl <span class="details">(no knees)</span></li>
<li>Loaded carry <span class="details">(farmer's walk, suitcase carry, zercher walk, bear hug walk, overhead carry, bottoms-up)</span></li>
<li>Plank roll</li>
<li>Burpee <span class="details">(jumping, pull-up)</span></li>
<li>Mountain climber <span class="details">(outside hand)</span></li>
<li>Jumping jack</li>
<li>Plank jack</li>
<li>High knee</li>
<li>Box jump</li>
<li>Jumping lunge</li>
<li>Side-plank knee-to-elbow</li>
<li>Crab walk</li>
<li>Crab toe tap</li>
</ul>
</section>
</div>
</div>
</body>
</html>