bonus content - Mike Caulo

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LIFE OF A FIGHTER PODCAST BONUS CONTENT Home Training Cheat Sheet BY MIKE CAULO LOF Budget & Recommended Equipment $0 - $500 Resistance Bands/loops HOME Physio Ball Ankle straps Handles Carabiner TRAINING Bench Pull Up Bar Mats CHEAT Adjustable Dumbbells Foam Roller Adjustable Kettlebells / Handle Medicine Ball SHEET Landmine attachment/ tool Fat Gripz Gripedo LOF $500 - $5,000 Squat Rack/ Power Rack Barbell / specialty bars Reverse Hyper HOME Rogue Echo Bike Peloton Elliptical Weighted Plates for barbell TRAINING Full Dumbbell Sets and Racks Inflatable Hot Tub Rogue Matador attachment CHEAT $5,000 and Up Sauna SHEET Powerlifting Platform with all the bells and whistles Tonal LOF Preferred Brands HOME TRAINING CHEAT SHEET LOF HIIT Template Workout breakdown 30 mins total 5 mins Warm Up Comprised of 3 mins general movement to elevate HOME heart rate 2 mins dynamic stretching 15 seconds toe touches 15 seconds knee hug TRAINING 15 seconds Piriformis 15 seconds SLRdl CHEAT 15 seconds straight arm hinge 15 seconds Egyptian internal external rotation 15 seconds prayer hands or variation 15 scapula mobility SHEET LOF Tabata 5 rounds total (20 Mins) 20 seconds work 10 seconds rest HOME Repeat 8 rounds for total of 4 mins 5 mins cool down comprised of 30 seconds Cat cow 30 seconds down dog TRAINING 30 seconds hip flexor elbow down 30 seconds hip flexor hand reach CHEAT 60 seconds total for Opposite side 60 seconds total - 30 seconds each leg S stretch 60 seconds corpse pose Done SHEET LOF GVT - German Volume Training Template 5 mins warm up 5 mins Dynamic Stretch HOME 10 sets x 10 reps of: Plank Variation Bridge Variation Rest or Active Recovery between sets TRAINING 30-60 seconds Keep in mind traditionally you would see 4-8 accessory movements for 2-4 sets CHEAT of 8-12 reps Feel free to add those in here after the primary movement 10 supersets are completed SHEET and keep rest periods to less than 60 seconds Cool Down 5 mins Static Stretching 3-5mins LOF Plyometrics Training Template 3-5 sets of 3-6 reps for plyometric exercise followed by 60-180 seconds of rest HOME Can superset plyometric movement with lower intensity movement for contrast training such as: Body weight squat supersets with depth jump TRAINING Coach Chuck Primal Bodyweight Workout CHEAT 5 rounds | 45 seconds each exercise | 5 seconds setup after each exercise 60 seconds rest between rounds SHEET Bear Crawl Position Rocking Chairs Bear Crawl Position Shoulder Presses Bear Crawl Position Pulses Bear Crawls Front and Back LOF Hostages Vertical Jumps Skaters Burpees Leg Raises HOME Jiu Jitsu Get ups Body Weight Exercises Push-up variations TRAINING Plank variations Bridge variations Squat variations CHEAT Lunge variations Split stance variations High knees Jumping jacks SHEET Jump rope Sit outs Quadruped variations LOF Bear crawl variations Punch outs Kick checks Skipping knees Same side knees Push kicks HOME Round house kicks Get ups from turtle Get ups V ups Reverse crunch TRAINING Crunch Sit-up CHEAT SLRdl Superman Reverse angel Hip mobility Shoulder mobility SHEET Donkey kick variations Depth jump Multi plane hops/jumps Bounding