Longevity Program
Week 4
Day 1:
5 x 1 Back Squat
Rest 90-150 seconds b/t sets
10 rounds: 30 seconds on / 30 seconds off
Squat Jumps
Day 2:
Roaming Warm-up v1
Bike, Run, Row, or Swim
8 rounds: 20 sec fast / 10 sec slow
Rest 1 minute
Repeat 3 more times
World’s Greatest Cool-down v1
Day 3:
5 x 1 Shoulder Press + 5 x 1 Pull-up
Rest 30-60 seconds between exercises and 90-150 seconds between sets
10 rounds: 30 seconds on / 30 seconds off alternating between
DB Bench Press and Inverted Row
Day 4:
Roaming Warm-up v1
Bike, Run, Row, or Swim
20 minute steady-state cardio for max distance/calories
World’s Greatest Cool-down v1
Day 5:
5 x 1 Deadlift
Rest 90-150 seconds b/t sets
10 rounds: 30 seconds on / 30 seconds off
DB Ground to Overhead
Day 6:
Roaming Warm-up v1
Bike, Run, Row, or Swim
10 rounds of 30 seconds fast / 2.5 minutes slow
World’s Greatest Cool-down v1
Day 7:
Total Body Recovery
1 minute each:
Neck rolling
Neck range of motion (ROM)
Lat/Pec/Thoracic rolling
Prayer stretch
Low back/Glute rolling
Pigeon stretch
Calf/Hamstring rolling
Posterior chain ROM
Adductor Rolling
Frog Stretch
Quad/Shin Rolling
Anterior chain ROM