Mind-Body Connection 6 (Jack Reynolds)

Science Behind the Plan:

"Physical training should integrate mental focus and mindfulness," explains Jack. This plan focuses on developing body awareness, breath control, and movement precision. The program implements slower tempos, breathing techniques, and attentional cues to enhance the mind-body connection during exercise.

6-Week Program:

Week 1-2: Mind-Body Foundation

  • Day 1: ~w@d (legs, chest, back, core)

  • 8 reps × 3 sets per exercise with 3-second eccentric/1-second pause/1-second concentric

  • Focused breathing: 4-count inhale, 4-count exhale throughout movement

  • Day 2: ^_~w (arms, shoulders, legs, chest)

  • 8 reps × 3 sets per exercise with 3-second eccentric/1-second pause/1-second concentric

  • Focused breathing: 4-count inhale, 4-count exhale throughout movement

  • Day 3: @^d_ (back, arms, core, shoulders)

  • 8 reps × 3 sets per exercise with 3-second eccentric/1-second pause/1-second concentric

  • Focused breathing: 4-count inhale, 4-count exhale throughout movement

  • Total volume per week: =432 reps

Week 3-4: Mind-Body Development

  • Day 1: ~w@d (legs, chest, back, core)

  • 10 reps × 3 sets per exercise with 4-second eccentric/2-second pause/1-second concentric

  • Focused breathing: 5-count inhale, 5-count exhale throughout movement

  • Day 2: ^_~w (arms, shoulders, legs, chest)

  • 10 reps × 3 sets per exercise with 4-second eccentric/2-second pause/1-second concentric

  • Focused breathing: 5-count inhale, 5-count exhale throughout movement

  • Day 3: @^d_ (back, arms, core, shoulders)

  • 10 reps × 3 sets per exercise with 4-second eccentric/2-second pause/1-second concentric

  • Focused breathing: 5-count inhale, 5-count exhale throughout movement

  • Total volume per week: =540 reps

Week 5-6: Mind-Body Mastery

  • Day 1: ~w@d^_ (legs, chest, back, core, arms, shoulders)

  • 8 reps × 4 sets per exercise with 5-second eccentric/3-second pause/1-second concentric

  • Focused breathing: 6-count inhale, 6-count exhale throughout movement

  • Day 2: _^@d~w (shoulders, arms, back, core, legs, chest)

  • 8 reps × 4 sets per exercise with 5-second eccentric/3-second pause/1-second concentric

  • Focused breathing: 6-count inhale, 6-count exhale throughout movement

  • Day 3: d~_@^w (core, legs, shoulders, back, arms, chest)

  • 8 reps × 4 sets per exercise with 5-second eccentric/3-second pause/1-second concentric

  • Focused breathing: 6-count inhale, 6-count exhale throughout movement

  • Total volume per week: =576 reps