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Program Materials
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Why We Made this Program
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Considerations During Fat Adaptation
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Ketogenic Food Choices
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Optimizing Performance
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How To Use Cardio On This Program
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What To Focus On When Trying To Build Muscle On Keto
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Optimizing Time – TUT, Rest Periods
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Ketogenic Mindset
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At What Point Does Training Become A Negative Stress?
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Can You Build Muscle On A Ketogenic Diet?
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How Can You Subjectively Measure Sympathetic Tone?
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How Does Cortisol Affect My Ability To Get Into Ketosis?
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How Does Stress Affect How Your Body Uses Energy?
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How Much Protein Should I Consume on A Ketogenic Diet?
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How Can I Customize This Program For My Goals?
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How To Use Pre and Intra Workout In Ketosis
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If I’m Feeling Good, Should I Push Harder?
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Should I Be In Ketosis All The Time?
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At What Point Does Training Become A Negative Stress?
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What If I Can’t Get Into Ketosis?
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What If I’m Lacking Energy While Adapting to Ketosis?
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What Should I Do If I’m Having Trouble Sleeping When in Ketosis?
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When Should I Measure My Ketones?
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Why More Isn’t Always Better
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Coaching Call – COMING SOON!
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Chest Intro
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Incline / Upper Chest Press
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Decline / Lower Chest Press
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Push-Ups
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Cable Flys
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Pec Deck Flyes
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Back / Lats – Intro
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Seated Cable Rows
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Chest Supported Rows
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Single-Arm Dumbbell Rows
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Reverse-Grip Pulldowns
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Straight-Arm Cable Pulldowns / Cable Pullovers
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Shoulder Overhead Press
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Dumbbell Side Lateral Raises
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Cable Lateral Raise
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Cable Rear Delt Flys
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Standing Dumbbell Curls
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Dumbbell Preacher Curls
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Concentration Curls
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High / Low Cable Curls
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High / Lateral Cable Curls
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Cross Cable Tricep Extensions
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Single-Arm Cable Triceps Extensions
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Single-Arm Overhead Triceps Extensions
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Lying Tricep Extensions
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Tricep Dips
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Intro To Hamstrings
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Intro to Glutes
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Leg Extensions
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Squats (Quad Dominant)
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Lunges & Step-Ups (Quad Dominant)
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Squats (Hip Dominant)
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Leg Press (Glute Dominant)
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Hamstring Curls
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Single-Leg Hamstring Curls
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Lunges & Step-Ups (Glute Dominant)
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Deadlifts (Glute Dominant)
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Romanian Deadlifts
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Single-Leg Romanian Deadlifts
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Hip Thrusts / Glute Bridges
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Standing Calf Raises
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Donkey Calf Raises
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Seated Calf Raises
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Ball Crunches
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Incline Sit-ups
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Decline Reverse Crunches
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Vacuums
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Back Extensions
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– Free Access for MI40-Nation Members –
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Access to the below is granted via the Fast-Acting Bonus Membership included if you purchase today!
Including:
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The Muscle Intelligence Core 40 Exercises
Chest
Back / Lats
Delts
Arms
Legs
Core
Stability & Activation Series
Pelvic
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Intro to Pelvic Stability
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Hip Activations
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Hip Airplanes
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Training Pelvic Tilt
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Assessing Pelvic Stability with Walking Lunges
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Downward Dog for Pelvic / Hip Stability
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Pelvic Stability Wrap Up
Shoulders & Scapula
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Intro to Scapula Stability
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Scapula Stability in the Horizontal Plane
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Kettle Bell Bottom Unders
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Training Shoulder Rotation
Trunk & Spinal
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Intro to Trunk and Spine Stability
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Assessing Trunk Stability
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Foundation of Trunk and Spine Stability
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Training Thorasic Extension
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Training Spinal Extension
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Training Anti-Extension
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Copenhagen Plank
