WHO IS THIS FOR?
#1 Someone who just needs to get going again
#2 Someone who just hasn’t been consistent and needs a basic plan they can do anywhere
#3 Someone who is intimidated by the gym or my crazy ass, but wants to get to rolling with our way of life
#4 Beginner, Intermediate or Advanced… we’re gonna push you. If this is your first and only workout of the day, or your secondary workout like me
#5 Someone who needs a streak for confidence, whether they know it or not
#6 Someone who needs to sharpen their mind. I’ll provide recommended listening material for motivation (audiobook or podcast) for 21 days
#7 Someone who wants to create a new, healthy habit. It takes 21 days to create a habit. This is Step 1 to operating on a whole new level
ALL SKILL LEVELS WELCOME
4 Levels
Level 1-2-3-4
EQUIPMENT NEEDED
Your bodyweight
3, 5, 8 or 10 lb dumbbells
THE PROGRAM
#1 Lunge & Learn – to scale
#2 Push-up & Rotator Cuffs – to scale
WHY LUNGES
It all began 10 years ago when Cory started to do Lunges over traditional cardio. It’s changed absolutely everything.
After choosing against running and other traditional cardio, his metabolism, strength numbers, and confidence started going through the roof.
The first 2 weeks are tough, but if we scale appropriately, the body will adapt and you’ll be well on your way to Yoked City!!
LUNGE & LEARN
Lunge & Learn was born 10 years ago. Motivational podcasts and audiobooks while doing Walking Lunges as my conditioning.
The results were staggering.
Lunge & Learn took both my body and mind to another level… and it can do the same for you. You will become unstoppable.
PUSH-UP PROGRAM
Cory has always loved high volume and jailhouse workouts. He read anything and everything he could on the subject.
Three years ago Cory suffered a completely ruptured rotator cuff. He decided to not have surgery and rehab the injury himself. If you need a shoulder rehab program, check out his Shoulder Rehab program in the Wellness & Weight Loss section! Now
This Push-up and Rotator Cuff Program has helped bring back the size & strength since the injury. Time to create that jacked physique you want.
ROTATOR CUFF RAISES
This variation of the Rotator Cuff Raise has allowed Cory to bench 300+ pounds again – without surgery
By sitting yourself with your back to a bench, you can effectively trap the elbows & upper back to focus on the stability component
You can scale these by using only bodyweight, all the way to 10-12 lb. dumbbells
The Push-ups and Rotator Cuff Raises together make for a fully-body basic program that anyone can do anywhere… in a short amount of time.
THIS PROGRAM – THE BENEFITS
Lunges will help with…
- Lower body strength
- Lower body endurance
- Connective tissue strength
- Lactic acid threshold
Rotator Cuff Raises will help with…
- Upper body stability
- Upper body posture
Push-ups will help with…
- Core stability
- Overall upper body strength
- Upper body strength endurance
Personal Development will help with…
- Confidence
- Mastering your craft
- Sharpening your mind
SUPPLEMENTS
Perform & Recover at the highest level using Max Effort Muscle. Here are 2 Stack options to take your performance & recovery to the next level.
MAX EFFORT MUSCLE – 2 OPTIONS
**Use code 21YOKED at checkout for 10% off**
STACK #1
1 Pre Workout
1 Amino Recovery
Little Book of Consistency
SHOP HERE
STACK #2
1 Fat Burner
1 Amino Recovery
Little Book of Consistency
SHOP HERE
**Use code 21YOKED at checkout for 10% off**
HOW TO TAKE PRE WORKOUT
WHEN
20 minutes before workout
Mix 1 scoop in 10-12 oz of water
HOW MUCH
Caffeine-sensitive people start w/ half a scoop
Go full scoop w/ caution – never multiple scoops
HOW TO CYCLE
5 days on, 1 day off OR 1-3 bottles on, 1 week off
HOW TO TAKE AMINO RECOVERY
WHEN
Mix 1 scoop with 8-12 ounces of water before, during, or after training
HOW MUCH
Start with 1 scoop post workout
Serious athletes: add additional scoop throughout the day
Go Jug Life: 2 scoops in a jug throughout the day
HOW TO CYCLE
Cycling on & off is not necessary
HOW TO TAKE FAT BURNER
WHEN
Drink with plenty of water
Take upon waking and again in early afternoon
HOW MUCH
Start with 2 capsules in morning and 2 capsules in the afternoon
Max serving size is 4 capsules in the morning and 4 capsules in the early afternoon
HOW TO CYCLE
Optimal usage is 21 days on, 7 days off
For extreme athletes use 42 days on, 7 days off
DIET
Anabolic Fasting 101
Learn AF principles – classroom-style – from CoryG himself.
AF Mass
Check out what I’m currently testing out for ultimate jackedness!
#1 How Build Confidence and Win at Life
By Cory Gregory
#2 Can’t Hurt Me
By David Goggins
#3 The Monk Who Sold His Ferrari
By Robin Sharma
#4 The Compound Effect
by Darren Hardy
LEVEL 1: BEGINNER
LUNGE & LEARN
5-8 minutes
Walk the rest of the 30 minutes
ROTATOR CUFFS
10-20 reps (bodyweight only, no weight)
10 sets
PUSH-UPS ON KNEES
1-10 reps
10 sets
Complete daily for 21 days before scaling to Level 2
LEVEL 2
LUNGE & LEARN
12-15 minutes
Walk the rest of the 30 minutes
ROTATOR CUFFS
10-20 reps (3-5 lbs)
10 sets
PUSH-UPS
5-10 reps
10 sets
Complete daily for 21 days before scaling to Level 3
LEVEL 3
LUNGE & LEARN
20-30 minutes
Walk the rest of the 30 minutes
ROTATOR CUFFS
10-20 reps (5-8 lbs)
10 sets
PUSH-UPS
5-25 reps
10 sets
Complete daily for 21 days before scaling to Level 4
LEVEL 4
LUNGE & LEARN
20-30 minutes weighted
ROTATOR CUFFS
10-20 reps (8-10 lbs)
10 sets
PUSH-UPS
25-50 reps
10 sets
Level 4 plan is completion daily for all 21 days with hopes of scaling to gangster levels
Let’s do this together!
Take a picture hitting a double Bicep each day
Tag @corygfitness @maxeffortmuscle