💭 STUCK IN MY OWN HEAD

Your TBT Rundown:

💭 TBT MOTIVATION

STUCK IN MY OWN HEAD 🧠

There was a time when I was stuck in my own head—questioning, overthinking, wondering if I had what it took.

One day, someone looked me straight in the eye and asked me a question I wasn’t ready for:

"What would happen if, just for one year, you gave everything you had—no doubts, no hesitation, no excuses?"

I didn’t have an answer.

But that question sat with me, echoing every time I wanted to hold back, every time I let fear keep me comfortable.

That’s when I realized something: I had never really seen what I was capable of, because I had never gone all in. 

I was always keeping a little bit of hesitation in my back pocket—just in case I failed, just in case it didn’t work out.

But what if, just for one year, I refused to let doubt steer the wheel?

What if I gave every ounce of effort, every rep, every moment to becoming the best version of myself?

Thoughts Become Things. 

💭 TBT WORKOUT

CONDITION THE BODY & THE MIND 💪

1. Trap Bar Deadlifts (4 sets, 5 reps)

The trap bar deadlift allows for heavier loads while reducing stress on the lower back. It’s a full-body movement that builds strength from the ground up.
💥 Why it matters: Engages the quads, glutes, hamstrings, and core while improving functional power.

🛠️ Coaching Cues:
✅ Stand inside the trap bar with feet shoulder-width apart.
✅ Grip the handles, engage your core, and drive through your heels.
✅ Stand tall at the top—don’t hyperextend your back.
✅ Lower with control and reset between reps.

2. Clean & Press (3 sets, 6 reps)

This explosive movement builds coordination, upper body power, and cardiovascular endurance all in one.
💥 Why it matters: It combines leg drive, core strength, and shoulder power—perfect for full-body athleticism.

🛠️ Coaching Cues:
✅ Start with the barbell or dumbbells at mid-shin.
✅ Pull the weight up explosively, shrugging your shoulders and flipping your wrists under.
✅ Catch in a front rack position, then drive the weight overhead.
✅ Lower with control and reset before the next rep.

3. Kettlebell Swings (3 sets, 15 reps)

A dynamic movement that trains the posterior chain, core, and grip strength while conditioning the body.

💥 Why it matters: It’s a high-rep explosive movement that translates to better overall endurance and power.

🛠️ Coaching Cues:
✅ Hinge at the hips, not the knees—this is NOT a squat.
✅ Drive through the glutes and core to propel the kettlebell forward.
✅ Let momentum carry the weight—don’t force the lift with your arms.

4. Weighted Sled Push (3 sets, 40 yards)

The sled push is one of the simplest yet most brutal conditioning tools. It demands full-body engagement and pure determination.

💥 Why it matters: Improves sprint power, endurance, and mental toughness.

🛠️ Coaching Cues:
✅ Load the sled with a challenging but manageable weight.
✅ Stay low, drive through your legs, and keep your arms extended.
✅ Focus on quick, powerful steps to maintain momentum.
✅ If you don’t have a sled, substitute with walking lunges or prowler push variations.

5. Box Jumps (3 sets, 10 reps)

Explosive power is the key to movement efficiency. Box jumps train fast-twitch muscle fibers, coordination, and overall athletic ability.

💥 Why it matters: Enhances lower-body explosiveness and stability.

🛠️ Coaching Cues:
✅ Choose a box height that allows for full extension but is challenging.
✅ Swing your arms and drive your knees up as you explode off the ground.
✅ Land softly, absorbing the impact with your legs.
✅ Step down instead of jumping down to reduce knee strain.

6. Battle Ropes (2 sets, 30 seconds max effort)

A finisher that lights up the arms, shoulders, and core while spiking heart rate for endurance.

💥 Why it matters: Builds grip strength, endurance, and cardiovascular capacity under fatigue.

🛠️ Coaching Cues:
✅ Keep a slight bend in your knees and engage your core.
✅ Move the ropes explosively—don’t just go through the motions.
✅ Focus on maintaining speed for the entire 30 seconds.

💭 TBT POLL

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