Maybe you've messed yourself up with bad movement, prior sports, or just plain bad decisions. Here's a 12-week program to unfucking your body, written by Tim Thackrey of Juice Compound, complete with video tutorials 

Unfuck Yourself: Week 1

Monday

Single Dumbbell Seated Press 

6RM each arm, 30X1 tempo (3 second negative, 1 second hold at the top)

Bent Over KB Row 

4x8-10 reps, 2111 tempo (2 second pull, 1 second hold, 1 second negative, 1 second pause)

2 minute rest between

Rear Foot Elevated Split Squat 

Build to 8RM each leg, 30X1 tempo

Half Turkish Get-Up 

3x5 per arm, rest 90 sec between sets

Tuesday

Rowing

60 minutes for max meters

Wednesday

Sorenson

Max effort [as soon as position changes, set is terminated]

Prone Plank

3x35 seconds, rest 60 seconds between sets

Farmers Walk

3x100m, rest 90 seconds between sets

Mixed Modal Tester

AMRAP 25:

20 calorie row or Assault bike

15 burpees

10 power cleans (115/75)

Thursday

Walk

20-30 minutes in the sun

Wim Hof Breathing, Day 1

1) Get comfortable. Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction. It is recommended to do this practice right after waking up since your stomach is still empty or before a meal. 

2) 30 Power Breaths Imagine you’re blowing up a balloon. Inhale through the nose or mouth and exhale through the mouth in short but powerful bursts. Keep a steady pace and use your midriff fully. Close your eyes and do this around 30 times. Symptoms could be light-headedness, tingling sensations in the body. 

3) The Hold, retention after exhalation: After the 30 rapid successions of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex. 

4) Recovery Breath: Inhale to full capacity. Feel your chest expanding. When you are at full capacity, hold the breath for around 10 seconds and this will be round one. The breathing exercise can be repeated 3 rounds after each other. 

5) The Finish: After having completed the breathing exercise take your time to enjoy the feeling afterward. This feeling will be more and more like a meditation.  When you start doing these exercises we recommend to take your time recovering from the breathing exercise. After doing the breathing exercise and you feel good, you can start with taking the cold shower.

Friday

Goblet Squat

10RM, 30X1 tempo (3 seconds down, no pause in the bottom, up fast, 1 second pause between reps)

Rest 120 seconds between sets

Use 3-4 sets to work up

Supinated Chin Over Vertical Plane Hold

Max Effort

Rest 2 minutes

Repeat

Glute Bridge

4x8-10 reps, rest 90 seconds between reps

2011 tempo

Bodybuilding

3 sets of

10 DB curls

10 DB kickbacks

Saturday

Aerobic Threshold Training

10 minutes max calories on the Assault Bike

YTLW Shoulder Mobility

3x5, 30 seconds rest between sets

Foam Roll

1 minute quads (each)

1 minute calves (each)

1 minute hamstrings (each)

Sunday

Walk

20-30 minutes in the sun

Wim Hof Breathing, Day 1

1) Get comfortable. Sit in a meditation posture, whatever is most comfortable for you. Make sure you can expand your lungs freely without feeling any constriction. It is recommended to do this practice right after waking up since your stomach is still empty or before a meal. 

2) 30 Power Breaths Imagine you’re blowing up a balloon. Inhale through the nose or mouth and exhale through the mouth in short but powerful bursts. Keep a steady pace and use your midriff fully. Close your eyes and do this around 30 times. Symptoms could be light-headedness, tingling sensations in the body. 

3) The Hold, retention after exhalation: After the 30 rapid successions of breath cycles, draw the breath in once more and fill the lungs to maximum capacity without using any force. Then let the air out and hold for as long as you can without force. Hold the breath until you experience the gasp reflex. 

4) Recovery Breath: Inhale to full capacity. Feel your chest expanding. When you are at full capacity, hold the breath for around 10 seconds and this will be round one. The breathing exercise can be repeated 3 rounds after each other. 

5) The Finish: After having completed the breathing exercise take your time to enjoy the feeling afterward. This feeling will be more and more like a meditation.  When you start doing these exercises we recommend to take your time recovering from the breathing exercise. After doing the breathing exercise and you feel good, you can start with taking the cold shower.

Tim Thackrey is the founder of the Juice Athlete Compound & along with his team, they program for Olympians, CF Regional & Games athletes, Gyms & Kids Fitness programs, and anyone looking to feel better, anywhere in the world. 

You can find them at:

website: www.juicecompound.com

insta: @juicecompound & @juice_remote_global

Facebook: /thejuicecompound