ScottieBody

🎤Yes....even in jobs...I am in the best company now....

🎯Read it again and save it

🎯🎯🎯

😝I think it worked....

🧱 BLOCK 1 - Strength Foundation

1. Hack squat (moderate weight)
2. Deadlift (light–moderate, focus on form)
3. Alternating reverse lunges
4. Bike (moderate pace)
5. Dumbbell RDL
6. Hack squat (slightly heavier)
7. Forward lunges
8. Bike (fast push)
9. Dumbbell deadlift high pull
10. Static lunge hold (30 sec each side)

Repeat Block 1 once.

🔥 BLOCK 2 - Power + Conditioning

1. Bike (moderate)
2. Walking lunges or stationary alternating
3. Hack squat (controlled tempo: 3 sec down)
4. Dumbbell deadlift (heavier)
5. Bike (30 sec sprint / 30 sec easy)
6. Lateral lunges
7. Glute bridge hold with pulses
8. Deadlift to upright row
9. Bike (steady climb resistance)
10. Split squat (30 sec each side)

Repeat Block 2 once.

💪 BLOCK 3 - Burnout + Core Stability

1. Bike (fast start → steady finish)
2. Hack squat (light, high reps)
3. Curtsy lunges
4. Dumbbell Romanian deadlift
5. Bike (resistance climb)
6. Reverse lunges with knee drive
7. Suitcase deadlift (one dumbbell, switch at 30 sec)
8. Bike (all‑out final 20 sec)
9. Isometric deadlift hold (bar at shin height or DBs mid‑shin)
10. Slow‑tempo lunges (3 sec down, 1 sec up)

Repeat Block 3 once.

🫶100 percent

Years ago, I started using a program I call the 10-Day Detox in my practice.

Over and over again, the patients who tried it experienced dramatic results—just from changing what they eat.

It’s not a lemon water fast. There aren’t any weird shakes. And you don’t have to restrict calories or skip meals.

You simply eat natural foods that are good for you.

I now use the 10-Day Detox with all my patients, and here’s why: Many of the frustrating health symptoms people experience in everyday life are being caused by dietary patterns that drive chronic inflammation.

Chronic inflammation can make your joints ache. It can lead to bloating, heartburn, and GI issues. It can leave you feeling exhausted, both physically and mentally.

If you’re interested in trying it, we’re running a group detox—where lots of people do the program together— very soon.

Comment DETOX below and I’ll send you more info on how to join.

🎯If This Helps You....

🎤Deep..

I didn't talk badly about you — I talked about what you did to me. If that makes you look bad, that's on you, not me.

You're upset because people know the truth now. Because I stopped protecting your reputation at the expense of my healing. Because I told my story — my actual experience — and it doesn't paint you in the flattering light you're used to. And now you're claiming I'm "talking badly" about you. That I'm "dragging your name through the mud." That I'm being vindictive.

But I didn't lie. I didn't exaggerate. I didn't make anything up. I simply told the truth about what happened. About what you did. About how it affected me. And if the truth makes you look bad, that's not me attacking you. That's your actions speaking for themselves.

You want me to protect your image by staying silent about my pain. You want your reputation to matter more than my healing. You want me to carry the weight of what you did alone so nobody thinks less of you. But I'm done prioritizing your comfort over my truth.

Telling the truth about what someone did to you isn't talking badly about them. It's refusing to protect them from the natural consequences of their behavior. If their actions make them look bad when spoken about honestly, maybe they should've thought about that before doing them.

I'm not responsible for managing your reputation. I'm responsible for processing my trauma. And if you did things you're ashamed of people knowing about, that's a you problem. Not a me problem.

Don't do things you'd be embarrassed for people to know about. Then you won't have to worry about being "talked badly" about when people tell the truth.