re: Gym baws - program recommendation

Sled drags, the big 3, and walk with a vest.

But if ya havvvvve to have literature and a intricate plan, look up Chad Wesley Smith's Juggernaut Method. It gives you tons of splits and avenues to achieve athleticism.

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Any good hammy rehab ideas?

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closed chain exercises--> squats (front/back), leg press, lunges, etc. If those are relatively pain free and performed with ease, move to isolated eccentric exercises

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6'2" 230. Played tight end in high school, still pretty fit, but keep dealing with a hammy. I need a good structured program to keep me balanced, progressing, but not overreaching and hurting myself.

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P90X, P90X3... Definitely will increase your athleticism, balance, and flexibility. And it's cheaper than a gym in the long run. P90X3 is $60 or $70. And you can find adjustable weights for $100 to $120 or you can just use a band, but i don't find the band works that well. You'll also need a pull up bar, which you can get for about $20-$30. P90X3 is 30 minutes a day.

There is also 22 minute hardcore. This one, the weights aren't even necessary. It's definitely higher energy than P90X3. Almost akin to insanity, but slightly more resistance focused than cardio focused.

I have all 3. P90X is an hour to 1:15. I love the workouts, but don't have time for that anymore with my son. 22 minute hardcore is 22 minutes, and will test you, definitely. I hate cardio, and it is cardio-centric. Lots of burpees (which i despise). My biggest complaint, is they set the cadence for the moves, and i don't think they keep pace. It always seems their cadence is faster than what they are doing, so when you are actually doing the workout, and not watching the screen, I (personally) gets caught up with trying to keep up with the pace and get aggravated/discouraged when i can't.
P90X3 is my favorite. It has a good mix of resistance and cardio. I find it does more for your balance and muscle building than 22 minute. I find 22 minute to do more for your abs and cardio than p90x3. I haven't worked out in about 2 + months and starting back up Sunday or Monday. The plan is to do P90X3 and 3 days a week, do the ab routine from 22 minute hardcore.

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Yes, the price is stupid

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Agree with this. I started crossfit 2 months ago and it has been really awesome. The price if fricking ridiculous, but I have really loved the wod's and the group atmosphere. FWIW I haven't lost a pound (went in at 200 and still at 200), but I have definitely lost inches off my waist and feel much more mobile and stronger.

I think if I actually ate right and not whatever I wanted I would probably lose some weight.

PHAT or PH3? I tried PH3 and it was decent. I have tried so many programs and I ended up making my own.

Enrollment has ended. How does this program work?

Lee Labrada's 12 week Lean body workout. It's awesome.

Done it multiple times. Good luck.

Enrollment opens every 12 weeks. Next one should start in 4 weeks.

They do this so that you're in a group on the same workouts. You can view your groups stats in the online portal.