SESSION OVERVIEW: UPPER BODY ARCHITECTURE MasteryMethodology: High-Intensity Time Under Tension (TUT) & Cardiovascular DisruptionDuration: 28 MinutesGear: Bodyweight Only - Scapular Carousels (2 Mins): In a quadruped position (hands and knees), rotate your shoulder blades in a full circle without bending elbows. Maximize the range in elevation, retraction, depression, and protraction.Coaching Cue: "Imagine your shoulder blades are drawing the largest circle possible on your ribcage." - Prone Y-W-T-I (2 Mins): Lie face down. Pulse your arms into the shapes of Y, W, T,  PHASE 2: ACTIVATION (6 MINUTES) - Scapular Push-ups (2 Mins): High plank position. Keep arms locked. Sink between your shoulder blades, then push the floor away to round the upper back.Coaching Cue: "Moving only the blades, not the elbows. Think 'sink and spread'." - Thread the Needle (2 Mins): Dynamic rotation from a quadruped position. Reach one arm deep under the body, then reach toward the ceiling. - Coaching Cue: "Follow your hand with your eyes to unlock the thoracic spine." - Plank Shoulder Taps (2 Mins): Wide feet for stability. Tap opposite shoulder without rocking the hips.Coaching Cue: "The floor is ice; don’t let your hips shift an inch." SECTION 2: THE TUT ARCHITECTURE CIRCUIT (10:00 - 25:00) Protocol: 3 Rounds. 4-2-1 Tempo (4s Down, 2s Pause at Bottom, 1s Explosive Up). Follow each set immediately with a 30s Cardio Burst. ROUND 1: STANDARD PUSH-UP (FOUNDATION) - The Set (8-10 Reps): Hands shoulder-width apart, elbows tucked at 45 degrees. - TUT Execution: 4 seconds lowering, 2-second hover 1 inch above the floor, 1-second explosive drive. - Cardio Disruption: 30 Seconds Jumping Jacks. - Rest: 45 Seconds.Coaching Cue: "Crush the floor with your palms. Keep the ribs tucked—no sagging lower back." ROUND 2: WIDE PUSH-UP (CHEST EXPANSION) - The Set (8-10 Reps): Hands 1.5x shoulder width. Focus on the stretch of the pectorals. - TUT Execution: 4 seconds lowering, 2-second hover, 1-second explosive drive. - Cardio Disruption: 30 Seconds Jumping Jacks. - Rest: 45 Seconds.Coaching Cue: "Think about pulling the floor apart as you lower to create maximum tension."

Of course the mic was turned off the whole time. User error to it's fullest!

Hi everyone, I am a longtime client of Ryan’s. I don’t usually post but thought I would share this thought with the group. For me, Training is great but the diet part counts for so much more. Believe me. I spent too much time sabotaging my workouts with poor meal prep and planning. I lost a lot of time. I realized (too late) that in order to make real, meaningful change, you have to commit to the food part. I took too many weekends off and had the “treat” or “earned it” mentality. I’m not saying not to indulge once in a while, you definitely should, for your own sanity. But seriously, prioritize the food part. Even when your training takes a backseat to life, you can still choose to eat well. It makes a difference. I’m finally on a good track now and I certainly fall down, but I don’t sweat it anymore and don’t beat myself up when it happens. I just get back on track the next day and move on. Anyway, my long winded point is I wish I took the diet part more seriously, sooner. It matters more than you think. Happy training everyone.

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