Tanner Martty
Levi H. Ancestral Reset Testimonial

Levi is a 44 year old father of 5 children ages 4-14 who lost 7% bodyfat and almost 30 lbs during the 9 weeks of the Ancestral Reset. Read about his experience in this interview testimonial about the program.

Levi H. Ancestral Reset Testimonial
Tanner Martty
Ashton Ancestral Reset Testimonial

Ashton has an inspiring story to share about his transformation and it’s not the 7.1% body fat loss and 30 lbs of weight loss. Find out more about how Ashton feels since he began this journey and how he broke the family cycle of obesity.

Ashton Ancestral Reset Testimonial
Tanner Martty
Roberto Ancestral Reset Testimonial

Roberto’s before/after pics speak volumes. He lost 5% body fat in 9 weeks. But, what’s more impactful is how much better he’s feeling. Learn more in his Ancestral Reset Testimonial.

Roberto Ancestral Reset Testimonial
Tanner Martty
Amy Ancestral Reset Testimonial

Amy is a 40 year old mother of two. Read Amy’s interview to find out about the transformation she had in only 7 weeks!

Amy Ancestral Reset Testimonial
Tanner Martty
Jon Ancestral Reset Testimonial

Jon is a 49 year old husband and father of two boys who lost almost 3% body fat and 10 lbs during our 9 week Ancestral Journey. He managed to do this without having a working kitchen because his dishwasher flooded the kitchen right before we started. Jon is proof there are no excuses when you take personal responsibility.

Jon Ancestral Reset Testimonial

Labor Day Workout Program - Day 2: Strength (Level II)

Day 2: Strength, Wednesday, August 28, 2013

I'm working on adding more instructional videos to my Youtube channel to explain exercise technique and exercise progressions.  Until I get that up and running you will have to do some research on your own for exercises that you aren't familiar with.  Check the LEAF Lifestyles channel for weight training exercise instruction.  Check out my main man Al Kavadlo's channel for instruction on bodyweight training, like pistol squats and single-arm push-ups.

Bodyweight Workout

10-minute joint mobility and dynamic warm-up

THEN:

20x Bodyweight Squat + 10x Hanging Leg Raise (HLR) w/ 2 second pause at top

Perform 3 Rounds

THEN:

5x Plyo Push-up + Stretch Plank 20 seconds

Perform 3 Rounds

THEN:

5x Pistol Squat + 5x Single-arm Push-up (SAPU)

Perform 5 rounds

THEN:

20x Walking Lunge + 10x Frog Jumps

Perform 4 Rounds

THEN:

Cool down

Note: Use the progression of Pistol Squat and Single-arm Push-up that fits your skill level.  Limiting ROM by squatting to bench or assisting yourself with a pole are good progressions for Pistols.  Progressions for SAPU are the same as a regular push-up.  Start from the wall, move down to a bench, go to your knees on the floor, and limiting ROM are all ways to progress the SAPU. 

Gym Workout 

If you are unfamiliar with the Turkish Getup or uncomfortable with anything in this program do the Strength Level I program I posted today.

10-minute joint mobility and dynamic warm-up

THEN:

20x Kettlebell Swing (KBS) + 10x Hanging Leg Raise (HLR) w/ 2 second pause at top

Perform 3 rounds

THEN:

5x Turkish Getup (each side) @ approx. 70% of 1RM

THEN:

5x Deadlift (DL) @ between 70-80% 1RM + 5x Single-arm Push-up (SAPU) Progression

Perform 4 Rounds

THEN:

10x DL @ 50% 1RM + 25x Box Jump @ 24” box

Perform 3 rounds, no breaks

THEN:

Cool down

Note: Progressions for SAPU are the same as a regular push-up.  Start from the wall, move down to a bench, go to your knees on the floor, and limiting ROM are all ways to progress the SAPU.