- Add 8–10 lbs of lean muscle while staying athletic and fight-ready. - Level up Muay Thai: perfect 3–5 combinations, improve footwork, and increase pad-work output by 10–20%. - Build a consistent roster of 8–12 paying clients (online or in-person). - Post 3–4 high-value fitness or Muay Thai videos weekly to grow your brand. - Surround myself with higher-level athletes, coaches, and entrepreneurs. - Hit 5K+ followers on TikTok/IG with consistent fitness/Muay Thai / motivational content

FULL BODY STRENGTH & CONDITIONING Another day sharpening the blade. Today we hit a full-body strength session built around clean mechanics, controlled tempo, and high-quality reps. The goal — build real, usable strength across every major pattern. --- 🧊 8 MIN WARM-UP — MOVE & PREP We opened with mobility and activation to switch everything on: Leg Swings • Pogos • High Knees • Hamstring Sweeps • Thread the Needle • Walkouts • Band Rows • Hip Openers Purpose — prime the joints, fire up the posterior chain, and build stiffness before loading. --- 🟧 BLOCK 1 — MAIN LIFTS (4 SETS × 6–8 REPS, REST 60–120s, RPE 7–8) A1 — Barbell Pendlay Row Explosive horizontal pull. Build a strong upper-back and clean bar path. A2 — Stiff-Leg Deadlift Hamstring-dominant hinge. Posterior chain strength + tension control. A3 — Barbell Bench Press Upper-body pressing strength. Stability from ribs to wrists. A4 — Zercher Squat Bracing strength + anterior chain load. Forces strong posture under load. --- 🟩 BLOCK 2 — ACCESSORY WORK (3 SETS EACH, REST 60–120s) B1 — SA KB Banded Walk (Farmer Carry) 20–30m Grip, trunk stiffness, anti-lateral flexion. B2 — TRX Mountain Climbers 12–15 reps Core control + anti-extension strength. B3 — Half-Kneeling Row w/ Rotation 6–8 reps/side Rotational strength + trunk coordination. B4 — Reverse Hyperextension 8–10 reps Posterior chain endurance + lumbar decompression. B5 — DB Bulgarian Split Squat 6–8 reps/side Unilateral leg strength + hip stability. B6 — Landmine Shoulder Press 5 reps/side Vertical press with strong trunk engagement. --- 🔴 COACH’S NOTES Quality work today. Strong intent on the main lifts, clean tempo control, and better bracing across the board. Posterior chain and trunk strength are trending exactly where they need to be. Keep stacking days like this and the results take care of themselves. 🥷🏽🔥