The Mobile Meathead

THE MOBILE
MEATHEAD
CREATED BY JOE BENNETT
WWW.HYPERTROPHYCOACH.COM
CREATED BY
THE MOBILE JOE BENNETT
MEATHEAD WWW.HYPERTROPHYCOACH.COM
TABLE OF CONTENTS
Disclaimer 04
Program Overview 06
Promise Of The Program 08
Pre-Session Prep 12
UPPER (including Chest, Delts, Arms, back, Push or Pull) 14
UPPER (deadlifts included) 16
Legs 18
Calves 20
Total Body (Involving upper and lower) 22
Post session 24
Upper Body 1 (pull, back, biceps/arms) 25
Upper Body 2 (push, chest, delts, triceps/arms) 27
Lower Body 29
Movement Library 31
Nuts and Bolts 35
What we can learn from posture 37
Let’s think about tightness 39
Why end range work? Why isometrics? 42
Why not just “warm up”? 44
What if something hurts? 46
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TABLE OF CONTENTS
Why these sequences? 47
Bonus Material. OFF Day Routine (Broga) 49
Muscle Finders 51
Individual Specific 54
The End - Now what? 55
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DISCLAIMER
You acknowledge that the role of Hypertrophy Coach is not to provide health care,
medical or nutrition therapy services; or to diagnose, treat or cure any disease,
condition or other physical or mental ailment of the human body. Rather,
Hypertrophy Coach is a mentor and guide to help you reach your health goals. You
understand that Hypertrophy Coach is in no way acting in the capacity of a doctor,
physical therapist, dietician-nutritionist, psychologist or other licensed or registered
professional, and that any advice given by Hypertrophy Coach is not meant to take
the place of advice by these professionals. As always, Hypertrophy Coach
encourages you to seek the care of a healthcare professional and to discuss any
exercises with your doctor. You should not discontinue any prescriptions,
rehabilitation, or exercise regimen without first consulting your doctor. Again, you
understand that the information contained in this E Book should not be seen as
medical or therapeutic advice and is not meant to take the place of seeing licensed
health professionals.
LIMITATION OF LIABILITY
HYPERTROPHY COACH SHALL NOT BE LIABLE FOR INDIRECT, INCIDENTAL, SPECIAL,
EXEMPLARY, PUNITIVE, OR CONSEQUENTIAL DAMAGES, INCLUDING LOST PROFITS,
PERSONAL INJURY/WRONGFUL DEATH, OR PROPERTY DAMAGE RELATED TO, IN
CONNECTION WITH, OR OTHERWISE RESULTING FROM ANY USE OF E BOOK, EVEN IF
HYPERTROPHY COACH HAS BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES.
HYPERTROPHY COACH SHALL NOT BE LIABLE FOR ANY DAMAGES, LIABILITY OR LOSSES
ARISING OUT OF: (1) YOUR USE OF OR RELIANCE ON THE E BOOK; OR (2) ANY TRANSACTION
OR RELATIONSHIP BETWEEN YOU AND HYPERTROPHY COACH, EVEN IF HYPERTROPHY
COACH HAS BEEN ADVISED OF THE POSSIBILITY OF SUCH DAMAGES.
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INDEMNITY
You agree to indemnify and hold Hypertrophy Coach and its officers, directors,
employees, and agents harmless from any and all claims, demands, losses,
liabilities, and expenses (including attorneys' fees), arising out of or in connection
with: (1) your use of the content contained in the E Book; (2) your breach or violation
of any of these terms and conditions; (3) your violation of the rights of any third
party, including Hypertrophy Coach; or (4) any injuries, illnesses, or health
complications arising from the your participation in the content described in the
Ebook.
YOUR RESULTS
There are no warranties either express or implied other than those expressly
contained herein. Results may vary. Consult your healthcare professional before
beginning any of the movements or exercises discussed in this Ebook and please
refer to your healthcare professional with any medical related questions that may
arise while employing the techniques described by Hypertrophy Coach in the Ebook.
You acknowledge and agree that results will vary based upon a variety of factors,
including without limitation; body type, nutrition, etc., and no guarantees of results
are possible. You expressly acknowledge and agree that there are no assurances,
warranties, or guaranties in the accomplishment of any results. You agree to hold
Hypertrophy Coach harmless and indemnify Hypertrophy Coach from any claims
that may be made against Hypertrophy Coach based in whole or in part on any of
the foregoing.
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MEATHEAD PROGRAM OVERVIEW WWW.HYPERTROPHYCOACH.COM
PROGRAM OVERVIEW
QUICK START GUIDE
WATCH VIDEO
First, you’ll want to understand the Program Promise,

which, in short, is designed to give you consistent,
constructive habits to follow pre and post session.
As well as an off day routine that will improve your workouts,

performance, mobility and have your body feeling generally
awesome, for decades to come.
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MEATHEAD PROGRAM OVERVIEW WWW.HYPERTROPHYCOACH.COM
It’s extremely simple and easy to follow...

When you train, go to the Pre-session Prep section. Look at what body part(s) you’re
training, pick, and complete your Prep Sequence for that session. At the end of your
session, pick and complete your Post-session for the same body part.
For more detailed guidance with any of the movements within the program, check
out the Movement Library.
For a deeper understanding of the program principles, dig through the Nuts and
Bolts section.
On your off days, follow the Off Day Routine (Broga).
As a bonus, if you have any trouble/lagging body parts that you have a hard time
connecting with, enjoy some mind-muscle connection hacks in the Muscle Finders
section.
Lastly, if you have some specific issues/mild pain/tightness, follow the guidelines
provided in the Individual Specific section.
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MEATHEAD PROMISE OF THE PROGRAM WWW.HYPERTROPHYCOACH.COM
PROMISE OF THE PROGRAM
WATCH VIDEO
The current bodywork/preventative/prehab methods used

by most meatheads and bodybuilders would be the oral
hygiene equivalent of eating, then skipping brushing and
flossing, and going straight to the dentist for a root canal
when they get a cavity or tooth pain.
This program fills the gap between training in the gym, and
needing the services of a therapist or surgeon - Providing you
with tools for your own “Hypertrophy Hygiene” practice.
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Giving You:
Better mobility/flexibility
A better feeling, moving, less “muscle-bound”, more athletic body
More efficient workouts and warmups requiring less time and volume
Better “mind-muscle connection”
More mentally clarity, focus and intent coming into sessions
Improved recovery
Potentially reduced need for bodywork/therapy
Potentially mitigated risk of injury.
And potentially reducing current mild pain, and providing “accidental” corrective
work for current problem areas.
The other beauty of the program is, you don’t have to be a dentist to brush and floss.
This program stays well within a trainer, and individuals “scope of practice”. It’s all
about (muscle) contractions. You are qualified to contract your muscles, and your
trainer is qualified to tell you to contract your muscles.
(Trainers are NOT qualified for any type of manual - hands

on - modalities)
Further, I would argue this is even safer than passive stretching, as you never use
outside force to take your body somewhere it can’t actively take itself. (“Actively”
means the only positions you are ever in with this program, are positions you put
yourself in with your own muscle contractions. No outside force from body weight,
bands, immovable objects, etc)
And in my opinion the best way to “correct” issues is to prevent them from occurring.
And the best “flexibilIty” program is one that prevents you from getting perceivably
“tight” in the first place.
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Let me share a quick story that really captures

the overall goal of the program:
When I first started training in a “big box” gym, there was an intake assessment we
were required to take every new client through, which included a balance
assessment. The assessment included 3 levels of balance challenge with the goal
of completing each for 30 seconds:
1. Standing on one foot
2. Standing on one foot slowly rotating your head from side to side
3. Standing on one foot slowly rotating your head from side to side, with eyes closed
You would have to complete one level to move on to the

next. Almost no one, regardless of age/fitness level,
completed all 3 levels.
One day I took a client, around 70 years olds, through the assessment. He did not
have any amazing physical/athletic background, and by his own appraisals, he was
“out of shape”. So I was surprised and impressed when he completed all 3 levels.
When I informed him that wasn’t “normal” and asked him what he had done for his
balance, he told me when he was in the army he had an instructor that told him to
always put his socks on while standing on one leg, not holding on to anything for
balance. And he had done that every day since.
At the time, the lesson to be learned from this story didn’t resonate as much as it did
later. It really speaks to what the best path to success in pretty much any fitness
category (and arguably life). Consistency/adherence is king.
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This program is your “Army Instructor, Sock-balance-tip

course” (Or Hypertrophy Hygeine - whatever metaphor sits
best with you).
And the sooner you implement, and consistently adhere to this program, the closer
you’ll be to your Future Self having a success story like my old client.
Keep in mind:
This program is NOT diagnostic, or corrective in ANY way. The same way brushing
your teeth and flossing does not replace dentists.
But if I wanted individuals in their 70’s to have amazing

balance, there is no exercise or program that I could
implement TODAY that could accomplish it as well as the
“sock balance program” implemented 50 years back.
In turn, there is also no exercise or program that corrects/fixes

a problem as well as prevention.
I think too many people attempt to blame specific exercises/movements for their
issues. But realize, no exercise, in and of itself, decreases ROM or flexibility. It’s lack of
motion that does this. Specifically, lack of consistently using ROM you have/had
access too.
Building on what I’ve learned from some of the smartest coaches, therapists, etc in
the industry the main goal of the program is to give you an easy to follow routine to
implement alongside your current program. That, over the course of your split, will
have you take yourself (actively) through all of your joints available ROM. Spending
time there, especially end ranges, mindfully, with intent and control. Giving you a
healthy, better performing, less injury prone body.
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MEATHEAD PRE-SESSION PREP WWW.HYPERTROPHYCOACH.COM
PRE-SESSION PREP
WATCH VIDEO
These movements sequences will cover every possible

training day you might have. The only ones that may be
slightly confusing are the two upper body options.
The first 5 moments in each are exactly the same. The only
difference is some additional movement if your upper body
day includes deadlifts. With some additional movements to
prep your “core” and hips.
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It’s extremely simple and easy to follow, and you can choose 1 of 2 options for how
to complete the prep movement sequences. You can: 1. Complete all the
movements in sequence before you start your “traditional” warm up sets and
workout OR 2. Superset movements in between your “traditional” warmup sets.
For example, if your first movement on a chest day was

bench press, your Upper body prep superset with your
bench warm up might look like this:
1. Scap Circles
2. 45 x12 (on bench)
3. G/H rotation
4. 95x8
5. Arm Circles
6. 135x5
7. Dead or Alives
8. 185x3
9. Arm Armor
10. 225x2
11. FIRST WORKING SET (ex: could be 275x6)
First and foremost you are looking to accumulate quality,

controlled contractions. Prepping your brain and body for
output.
You should complete 3-5 reps of each movement. Every rep should be controlled,
intentional, with an INTERNAL focus on what muscles are creating motion and where
joints are going. For movements that take you to an end-range position, you should
hold and squeeze the muscle that took you there for 1-2 seconds.
So much of the benefits of these movements come from HOW you perform them.
Much more than just “A to B” completion of the movements themselves.
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UPPER BODY SEQUENCE WALK THROUGH

PERFORM BEFORE TRAINING:
CHEST, DELTS, ARMS, BACK, PUSH OR PULL
WATCH VIDEO
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1. 2.
WATCH VIDEO WATCH VIDEO
Scap circles G/H rotation
3. 4.
Arm circles Dead or alives
5.
WATCH VIDEO
Arm Armor
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UPPER BODY SEQUENCE WALK THROUGH

PERFORM BEFORE TRAINING: ANY UPPER BODY WORKOUT
THAT INCLUDES DEADLIFTS
WATCH VIDEO
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1. 2.
3. 4.
5. 6.
Arm Armor Belly breathing
7. 8.
Dead bugs Hip IE

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LEGS|LOWER SEQUENCE WALK THROUGH
WATCH VIDEO
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1. 2.
Belly breathing Dead bugs
3. 4.
Hip IE Straight leg Hip Flexion
5. 6.
Ankle circles Calf bridge/toes to nose
7.
WATCH VIDEO
Butt kicks
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CALVES SEQUENCE WALK THROUGH
WATCH VIDEO
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1. 2.
Ankle circles Ankle windshield wipers
3. 4.
Foot IE/version Calf bridge/toes to nose
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TOTAL BODY SEQUENCE WALK THROUGH

PERFORM BEFORE TRAINING: UPPER AND LOWER
WATCH VIDEO
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1. 2.
Scap circles Dead or alive
3. 4.
Belly breathing Dead Bug
5.
WATCH VIDEO
Hip IE
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MEATHEAD POST SESSION WWW.HYPERTROPHYCOACH.COM
POST SESSION
WATCH VIDEO
These movements should be thought of more as exercises. We are looking for

benefits from muscle contractions in specific end ranges. They will be intensified
with longer isometric holds and sometimes additional resistance (in the form of
body weight, hand, band, weight, etc). The contractions first and foremost still need
to be quality and controlled. And while intensity should be higher than with prep, you
never really want to take them past a perceived 5/10 effort. You should not shake
excessively or spasm on these exercises.
Each movement should be done for 3-5 reps. Each rep should be held at the end
range for 4-5 seconds. You should focus on the feel of the contraction, and slightly
increase the quality and challenge of it through the 5 second hold.
Like any training variable, you can of course increase the challenge over time. With
more load, and more volume. But that will always be based on individual needs.
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UPPER BODY 1* SEQUENCE WALK THROUGH

PERFORM AFTER TRAINING: PULL, BACK, BICEPS/ARMS
WATCH VIDEO
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1. 2.
Prone Trap 3 External rotation
3.
WATCH VIDEO
Seated rotation
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UPPER BODY 2* SEQUENCE WALK THROUGH

PERFORM AFTER TRAINING: PUSH, CHEST, DELTS, TRICEPS/ARMS
WATCH VIDEO
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1. 2.
Band/Cable protractions GH internal rotation
3.
WATCH VIDEO
Cat/Cow
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LOWER BODY* SEQUENCE WALK THROUGH
WATCH VIDEO
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1. 2.
Standing Hip Circles Straight leg hip flexion
3. 4.
Hip IR Banded Dorsiflexion
*Over the course of your split, just make sure you go through all Post Session
Sequences (Upper Body 1, 2 and Lower Body) at least one time each. If you’re not
following a body part “bro split” or push, pull, lower, just alternate between 1 and 2 on
your upper days. Or if you’re doing a Total Body split, just work through one Post
Session sequence after each workout in order. (Start with Upper 1, then next workout
use Upper 2, next workout Lower Body, and repeat) The goal is over the course of one
rotation through your split, you complete Upper Body 1, Upper Body 2 and Lower Body
at least one time each.
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MEATHEAD MOVEMENT LIBRARY WWW.HYPERTROPHYCOACH.COM
MOVEMENT LIBRARY
Pre-Session Movements
Arm Armor Belly breathing

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Dead Bugs Straight-leg hip flexion
Hip I/E rotation Ankle circles
Calf bridge/toes to nose Butt kicks
Ankle windshield wipers Foot IE/version

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Post Session Movements
Prone Trap 3 External rotation
Seated rotation Band/cable protractions

(elevation thru depression)
GH internal rotation Cat/Cow
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Standing Hip Circles Straight leg hip flexion
Hip IR Banded Dorsiflexion
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MEATHEAD NUTS AND BOLTS WWW.HYPERTROPHYCOACH.COM
NUTS AND BOLTS
WATCH VIDEO
I personally enjoy using dumb-dumb explanations for relatively complex

occurrences in the human body. For two main reasons:
1) Everything should come down to results/gym decisions. If I can’t clearly and simply
explain to anyone what actionable things you need to do in the gym, and outline
what results those actions will potentially produce, then it shouldn’t be in the
program. This isn’t designed to be some abstract or overly academic discussion. It’s
a program designed to produce results.
2) It keeps me and you in “our lane”. I’ve been lucky enough to have learned directly
from many brilliant people. And have taken many amazing courses. And this content
was most directly influenced from concepts I learned from Resistance Training
Specialist, Muscle Activation Technique, and Functional Range Conditioning. As well
as many brilliant doctors, therapists, chiropractors, and coaches. And
trainers/coaches are not therapists, doctors, etc.
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MEATHEAD NUTS AND BOLTS WWW.HYPERTROPHYCOACH.COM
We cannot diagnose or prescribe anything related to

joint/muscle injury or pain. Our only tool we’re qualified to
use is CONTRACTIONS. And if you’re reading this, and not a
therapist/doctor, etc. It’s likely the only tool you should be
using too.
So the dumb-dumb version of what we are working with here: we have your brain,
your muscles and where they essentially meet, at the neuromuscular junction. I’ll
often refer to the “brain side” or “muscle side” (the “divide” in the middle being the
neuromuscular junction) when discussing what we’re trying to improve. But the
sides are never truly separate, and there isn’t a type of training that doesn’t affect
them both. But in general, traditional “hypertrophy style” training is with the end goal
of making changes to your “muscle side” (grow them). This program is more
designed to make changes to the “brain side”.
This might sound complex. But it’s really not...
Whenever you focus, concentrate, or do things with intent (think motor tasks specific
to what we’re doing), things change in your brain. Think about the time it could take
to learn a new motor skill - in a few hours your skill level can be drastically improved.
(Learning to write/draw, play a new sport, instrument, or use a new tool, etc). You
haven’t grown any new muscle in this time, you’ve simply made changes in your
brain.
This program is going to give you a new set of tools, with the goal of making
positive “brain changes”. That should allow your body to move better, mitigate your
risk for injury, improve “mind muscle connection” and increase the overall efficiency
and effectiveness of your workouts.
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MEATHEAD LEARN FORM POSTURE WWW.HYPERTROPHYCOACH.COM
WHAT WE CAN LEARN FROM POSTURE
WATCH VIDEO
What causes poor posture? Aside from bone degeneration, your

body doesn’t lose ROM you habitually use. Yes, your body can
absolutely get acclimated to certain positions.
And these positions can be comfortable to stay in. Where your brain
can essentially say “this feels good” as far as muscle lengths are
concerned and essentially “default” you to that position.
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MEATHEAD LEARN FORM POSTURE WWW.HYPERTROPHYCOACH.COM
But, regardless of how long you spend in this comfy

position. The position itself doesn’t cause you to lose ROM.
It is the lack of time spent going to ROM you have available.
And when you don’t go to those ranges, often, the saying is
true: if you don’t use it, you lose it.
This is what happens to “Meatheads”. They never use specific ranges, then when
asked to use them at some point, they can’t, and the common thing to do then is
blame tissue: being “muscle-bound”. Or blame it on where there is sensation “my
hamstrings are tight”.
(There is of course some point where tissue on tissue can

limit body positions).
But the reality is, your training didn’t make you “tight” or cause you to lose flexibility. It
was your lack of use of ranges of motion you had available. And your body is only
using the sensation of tightness to help keep you safe.
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MEATHEAD LET’S THINK ABOUT TIGHTNESS WWW.HYPERTROPHYCOACH.COM
LET’S THINK ABOUT TIGHTNESS
WATCH VIDEO
If there is no structural limitation (bone to bone), often

“flexibility” is brain limited. “Tightness” is a feeling. Where
does this input of feeling come from: the brain.
Tightness is a brain thing. And although “being tight” is

generally viewed as a bad thing in the fitness industry, the
reality is, that tightness is there for your protection.
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To protect you from going into ranges of

motion your own body knows you have no
business being in. Why?
Because you haven’t gone there, trained there, in so long, you actually potentially
lack the muscle control/strength to be in those positions safely. In addition, the
muscle you feel tightness in, is likely not the muscle you lack strength/control in,
keeping you from getting into the ranges you want.
Think about this example: You lay on your back, lock one knee straight, and keeping it
straight, try to raise your leg up as high as you can (straight leg hip flexion). What
stops you? Your “tight” hamstrings? Not really. That’s just where you feel it. That
feeling is created by your brain. Why? Because the muscles that pull you into that
position (hip flexors - mainly rectus femoris) are not used to going there. From a
brain/coordination standpoint, and potentially a strength standpoint.
So if we address the brain, changes can potentially lead to

body position accessibility. In this example more hip flexion
“flexibility”.
How do you address the brain? Many experts/therapists/modalities use end-range

work, taking muscles to their fully contracted (fully shortened) position to try and
produce these changes. Specifically with the use of isometrics. (The exact
mechanism is complex, and purely theoretical - potentially addressing muscle
spindle laxity - all outside of the scope of this program anyway).
So, coming back to the example, the main muscle that raises your leg, brings you
into the end-range of straight-leg hip flexion is your rectus femoris. And it is fully
shortened/contacted when you can’t raise your leg any further. Just going to this
position “trains” that muscle and your brain. (Arguably loading it there can help as
well - with your hand, weights, etc).
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Going to end ranges, actively, frequently and mindfully should, at a bare minimum
maintain ROM. And, anecdotally, you’ll often find as you train these end ranges, ROM
actually improves/increases.
This, arguably, makes “brain changes” to how well and how

strongly your brain can call upon your muscles to contract
(rec fem in this example).
This of course will still be different from person to person. As muscle lengths are
relatively “fixed”, and some people genetically just have more muscle length than
others. But if your ROM can expand, it will.
And lastly, without opening a can of worms, this is why “traditional” stretching can be
relatively useless - at least for creating long term change. As you can never truly
change a muscle length, you can only change your body's ability to access what
you have available. And while some stretching and manual therapy can make
temporary brain changes (symptomatically looking like increased flexibility), you
can’t actually change a muscle’s physiological predetermined length. In my opinion
you NEED contractions to make permanent changes to your accessible range of
motion/mobility.
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MEATHEAD WHY RANGE WORK | ISOMETRICS? WWW.HYPERTROPHYCOACH.COM
WHY END RANGE WORK? WHY ISOMETRICS?
WATCH VIDEO
What causes poor posture? Aside from bone degeneration,

At any “end range” two things occur:
1. some muscle is fully lengthened
2. another is fully shortened (at least to its current capacity)
Again, the exact mechanism isn’t known, but from observation and within several
different “corrective” modalities, things seem to “fix” in muscles fully
shortened/contacted lengths. This may be due to the fact that muscle spindles can
display laxity in shortened lengths and not mid/lengthened ranges.
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MEATHEAD WHY RANGE WORK | ISOMETRICS? WWW.HYPERTROPHYCOACH.COM
And isometrics (and isometric variations) seem to “fix” that laxity. And some form of
isometric corrective work has been shown to produce benefits in range specific
“contractability”, strength, increased active ROM, as well as anecdotal “feel”, or
perception of how well you can contract a muscle.
Like the promise of the program, this all comes through the
filter of “what actually produces results”, and regardless of
the exact mechanism, not only have therapists been using
similar concepts for years, so have bodybuilders.
As posing has always been advised to help improve training performance, feel and
mind-muscle connection. Posing itself is just an isometric variation. So I consider a
lot of the movements contained within this program nothing more than “strategic
posing”.
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MEATHEAD WHY NOT JUST “WARM UP”? WWW.HYPERTROPHYCOACH.COM
WHY NOT JUST “WARM UP”?
WATCH VIDEO
You will absolutely still follow a “traditional” warm up.

Starting with lighter loads and progressing up to working
sets. But, incorporating these types of prep movements is
much more efficient than traditional warm up alone.
The “brain side” of the neuromuscular junction requires warm up as well. Migration of
ATP. This can ABSOLUTELY be done with “traditional” warmups. But it can also be done
with body weight, end range contractions and isometrics. Consider this a good
application of your “strategic posing/flexing”.
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MEATHEAD WHY NOT JUST “WARM UP”? WWW.HYPERTROPHYCOACH.COM
There is also a specific sensation associated with a full shortened muscle. You could
argue from a “science-y” standpoint this is due to the inherent complexities and
weakness of this muscle position. But also, anecdotally, meatheads for decades
have been speaking to the benefits of posing for mind-muscle connection. And I’d
argue that anything that has you focusing on a muscle, being mindful of the body
position you're in, and the sensations associated with it, will crossover to improved
training.
Also, anecdotally, I’ve found this can be a great part of your pre-training routine to
help switch you into training mode. Most of us come into the gym with our heads
occupied with everything that comes with life: work, family, stress, etc. Having a
pre-set plan that has you shift your focus from outside, to inside your body can be a
great way to get your head right, and prep your mind and body for high
performance.
In addition, there are unique benefits specific to a muscle’s

fully shortened/contacted length.
When you contract muscles in this position the “neurological complexity” is high
enough to demand ATP migration (on the brain side), but force production in that
same length is so low (on the muscle side) it will not be highly muscularly, or
orthopedically taxing. So, knowing some level of ATP migration, and some number of
muscle contractions are necessary for maximum output, why not do some of those
contractions without excessively taxing your body?
In short, using the pre-session prep movements contained within your program can
begin the process of ATP migration, shift your focus from external (life stuff) to
internal (your body) and get your mind-muscle connection on point, without as
much tax on recovery from your warmup sets. Potentially cutting your “traditional”
warmup volume in half, requiring less demands on recovery, having you less
fatigued prior to working sets, improving top set performance, and arguably
increasing your training shelf life.
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MEATHEAD WHAT IF SOMETHING HURTS? WWW.HYPERTROPHYCOACH.COM
WHAT IF SOMETHING HURTS?
WATCH VIDEO
Every movement within this program needs to be

performed 100% pain free. Or, arguably, it defeats much of
the benefit of the program. Pain will always result in your
body responding with some form of physiological “putting
it’s guard up”.
Luckily, the solution is simple and easy. Don’t go to those ranges. Or work around
those ranges where there is pain. If certain end ranges, or “circle type” motions at
joints cause pain, just work around, or short of the places of pain. Sometimes, after
staying where your body can only go pain free, issues and pain can resolve itself.
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MEATHEAD WHY THESE SEQUENCES? WWW.HYPERTROPHYCOACH.COM
WHY THESE SEQUENCES?
WATCH VIDEO
This question always makes me think of the General Patton

quote:
“A good plan, violently executed now, is better than a perfect

plan next week.”
I’d slightly adjust the quote to: A good plan adhered to consistently is far more
beneficial than continually looking for a perfect plan and never actually doing
anything beneficial.
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MEATHEAD WHY THESE SEQUENCES? WWW.HYPERTROPHYCOACH.COM
Is this the perfect plan?

Comprised of the perfect movements?
No...
The challenge with this, for me, will always be not including 8 million movements.
Because I want it to be perfect and “cover all your bases”. The problem there would
make the programming and sequences take so long, no one would do it.
So this program is a balance:

The most efficient “Big Bang for your buck” movements, that also won’t take up
too much of your gym time.
The movements done over the course of your split will have you taking almost every
joint, and every muscle in your body through their near-full contractile range.
Especially their end ranges. Some several times a week.
As a bare minimum, this will pretty much ensure you preserve what ROM you
already have, and likely give you the majority of the program’s potential benefits.
48
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MEATHEAD OFF DAY ROUTINE (BROGA) WWW.HYPERTROPHYCOACH.COM
BONUS MATERIAL
OFF DAY ROUTINE (BROGA)
WATCH VIDEO
There are two main goals of the off day/broga routine:
1. Accumulate additional volume of end-range work.
2. Improve recovery
49
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MEATHEAD OFF DAY ROUTINE (BROGA) WWW.HYPERTROPHYCOACH.COM
BROGA Sequence:
01. Fingers 13. Bracing/glute bridge
02. Wrists 14. Hip in/ex
03. Elbows 15. Knee bend flex
04. GH (straight arm) 16. Knee straight flex
05. GH (bent 45 degrees) 17. Prone knee flex/extend
06. Scapula circles 18. Ankle circles
07. Windmill reaches 19. Ankle pronation/supination
08. Protraction/retraction-ex/in rotation 20. Toe points/toes to nose
08. Neck circles 21. Toe spread
10. Cat/cow 22. Toe flex extend
11. Kneeling oblique 23 Pinky toe
12. TVA/bracing breathing 24. Big toe
Coming back to the “hypertrophy hygiene”

analogy: Is it good to brush your teeth at least
once a day? Is it better to brush them twice?
Overall the more you move your joints/muscles through available ROM, without the
tax of load, the more benefit you will get from the program. So the off day routine is
just designed to help you gain more benefit and quicker progress from the program.
In addition, I think it is one of the absolute best practices for recovery. Your lymphatic
system requires muscular contractions to properly “pump out the bad and pump in the
good”. So movement, that is not taxing on recovery, will speed your recovery process.
(This is why LISS cardio can be beneficial for recovery as well)
As a minimum, complete one full round through of the sequence on off days. More
rounds will provide more benefit. So this can also be incorporated on training days
as well, ideally apart from your session for some “extra credit”.
50
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MEATHEAD MUSCLE FINDERS WWW.HYPERTROPHYCOACH.COM
MUSCLE FINDERS
WATCH VIDEO
As a little bonus this section is provided to help you

improve your mind-muscle connection.
As stated above there is a specific sensation associated with a muscle being fully
shortened/contracted. And potentially some benefit to spending time contracting
muscles in this range. This feeling can help with intent/focus of any specific muscle.
All of the attached Muscle Finders, take the targeted muscle to its fully shorted
range and have you flex it there. This would be considered “strategic flexing/posing”,
as this isn’t “correcting” anything, it’s more so just a progression of an already
existing tool. The advice bodybuilders have been giving for decades of posing to
help improve training and mind-muscle connection.
51
CREATED BY
Once you’ve fully shortened the muscle, hold each position

for at least 4-5 seconds, “flexing” and focusing on a quality
contraction.
There is no right or wrong number of reps to complete here. I’d likely just say the
more often the better. A few times prior to training a lagging body part, in between
sets, and throughout the day.
1. 2.
Lat Finder Trap Finder
3. 4.
Pecs Finder Front Delt Finder
5. 6.
Side Delt Finder Rear Delt Finder

52
CREATED BY
7. 8.
Biceps Finder Triceps Finder
9. 10.
Quad Finder Ham Finder
11. 12.
Glute Finder Calf Finder
53
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MEATHEAD INDIVIDUAL SPECIFIC WWW.HYPERTROPHYCOACH.COM
INDIVIDUAL SPECIFIC
WATCH VIDEO
It is worth repeating: this program is not designed to diagnose or treat anything. If

you have any injuries or issues needing diagnosis and/or treatment, seek a medical
professional. That being said, if you have a joint, or muscle, that seems to have
limitations in range, feel or control, you can absolutely spend more time on it. This
could be done pre session, post session or any time really. In the form of more reps,
longer holds, or individual “sessions” focusing on the specific region.
And as a descent “protocol” I would recommend spending time on the specific joint
displaying issues, and both neighboring joints. For example: if you have knee issues,
spend time taking the knee though it’s available ranges, as well as the ankle and hip.
This may not provide relief, but at worst, if done pain free, it will not regress. And from
anecdotal observation, I have seen many issues and limitations “accidentally
resolve” following this protocol.
54
CREATED BY
MEATHEAD THE END - NOW WHAT? WWW.HYPERTROPHYCOACH.COM
THE END - NOW WHAT?
WATCH VIDEO
This program, or some version of it, can and likely should be

used forever. Much like brushing and flossing your teeth,
the goal shouldn’t be a specific outcome, rather adopting a
life-long practice that will give you a healthier, better
performing body.
As with any program, progress can be made with volume, load and quality of
movement (form), so feel free to challenge yourself and progress things where
practical. But above all, adhere to consistently, and you will always gain a positive
outcome from it.
55

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THE MOBILE

Promise Of The Program 08

UPPER (including Chest, Delts, Arms, back, Push or Pull) 14

UPPER (deadlifts included) 16

Total Body (Involving upper and lower) 22

Upper Body 1 (pull, back, biceps/arms) 25

Upper Body 2 (push, chest, delts, triceps/arms) 27

Nuts and Bolts 35

What we can learn from posture 37

Let’s think about tightness 39

Why end range work? Why isometrics? 42

Why not just “warm up”? 44

What if something hurts? 46

Bonus Material. OFF Day Routine (Broga) 49

The End - Now what? 55

First, you’ll want to understand the Program Promise,

As well as an off day routine that will improve your workouts,

It’s extremely simple and easy to follow...

On your off days, follow the Off Day Routine (Broga).

PROMISE OF THE PROGRAM

The current bodywork/preventative/prehab methods used

A better feeling, moving, less “muscle-bound”, more athletic body

Better “mind-muscle connection”

More mentally clarity, focus and intent coming into sessions

Potentially reduced need for bodywork/therapy

Potentially mitigated risk of injury.

(Trainers are NOT qualified for any type of manual - hands

Let me share a quick story that really captures

1. Standing on one foot

You would have to complete one level to move on to the

This program is your “Army Instructor, Sock-balance-tip

But if I wanted individuals in their 70’s to have amazing

In turn, there is also no exercise or program that corrects/fixes

These movements sequences will cover every possible

For example, if your first movement on a chest day was

2. 45 x12 (on bench)

11. FIRST WORKING SET (ex: could be 275x6)

First and foremost you are looking to accumulate quality,

UPPER BODY SEQUENCE WALK THROUGH

WATCH VIDEO WATCH VIDEO

Scap circles G/H rotation

WATCH VIDEO WATCH VIDEO

Arm circles Dead or alives

UPPER BODY SEQUENCE WALK THROUGH

WATCH VIDEO WATCH VIDEO

Scap circles G/H rotation

WATCH VIDEO WATCH VIDEO

Arm circles Dead or alives

WATCH VIDEO WATCH VIDEO

Arm Armor Belly breathing

WATCH VIDEO WATCH VIDEO

Dead bugs Hip IE

LEGS|LOWER SEQUENCE WALK THROUGH

WATCH VIDEO WATCH VIDEO

Belly breathing Dead bugs

WATCH VIDEO WATCH VIDEO

Hip IE Straight leg Hip Flexion

WATCH VIDEO WATCH VIDEO

Ankle circles Calf bridge/toes to nose

CALVES SEQUENCE WALK THROUGH