In partnership with
STILL IN MOTION
Because slowing down isn’t in the plan.
THURSDAY DEEP DIVE: THE STRENGTH MOVE
Sunday’s issue provided the first full-body session template. Today we provide the second session template with a lower body push and cardiovascular emphasis, and the complete eight-week progression plan for both.
Your Shampoo Is Destroying Your Hair. This One Rebuilds It.
Most shampoos clean your hair while quietly working against it. SLS strips the scalp. Salt dries it out. Parabens disrupt the follicle environment that healthy hair depends on. You wash every day and wonder why things keep getting worse — it's not your hair, it's what you're washing it with. Particle Hair-Thickening Shampoo has none of that. SLS-free, salt-free, paraben-free — it's a science-backed formula that doesn't just clean, it rebuilds from root to tip. Fuller-looking hair isn't just a promise. It's what happens when you stop putting the wrong things on your head. Try it risk-free with a 30-day money-back guarantee. 20% off with code BH20.
SESSION 2 TEMPLATE: LOWER BODY AND CARDIOVASCULAR INTEGRATION
Focus: single-leg strength, posterior chain, and a Zone 2 cardiovascular finish that makes efficient use of total session time.
The session:
Warm-up: 5 minutes hip circle band work — lateral walk, clamshell, monster walk (Issue #37)
Rear-Foot-Elevated Split Squat 3x8 each side (Issue #33)
Lateral Band Walk 3x20 steps each direction (Issue #37)
Single-Leg Calf Raise 3x12 each side (Issue #29)
Step-Up, lateral variation 3x10 each side (Issue #34)
Cardiovascular finish: 15 minutes Zone 2 walking, cycling, or rowing
Cool-down: 5-minute hip and ankle mobility
Total: 45 minutes
THE EIGHT-WEEK PROGRESSION FOR BOTH SESSIONS
The principle: progress one variable at a time. Do not add weight, reps, and sets simultaneously.
Weeks 1 to 2: Establish mechanics at the listed rep counts and weights. Focus on form, not load. Rate of perceived effort should be 6 to 7 out of 10.
Weeks 3 to 4: Add one set to each major exercise (from 3 to 4 sets). Same weight. Same reps. Effort should increase to 7 to 8 out of 10.
Weeks 5 to 6: Increase load by 5 percent across all major exercises. Return to 3 sets if 4 sets at the new weight produces form breakdown. This is the primary bone density stimulus window.
Weeks 7 to 8: Add one additional high-intensity cardiovascular session per week using the 4x4 protocol (Issue #36). Maintain strength load from Weeks 5 to 6.
After eight weeks, run the audit from Sunday’s issue again. The gaps will have changed. Some areas will show meaningful improvement; others will reveal themselves as more stubborn. The next cycle addresses the new gaps. This is the entire program philosophy: audit, address, reassess.
The New Trick to Reducing Stress Without Losing Focus
Trapped in the cycle of workplace burnout making it hard to focus, leading to more stress? You need CBDistillery’s new Daytime Calm gummies. With 50mg of CBG, shown to increase focus and reduce stress, each gummy is formulated for daytime focus and stress support – and code COOL saves you 25%.
COMING UP
Saturday closes out Issue #40 with the definitive SIM60 home gym equipment list — every tool referenced across forty issues, ranked by utility and cost, with a minimum viable starter set and an optimal set.
Still moving forward,
— The SIM60 Team
SIM60 content is for educational and motivational purposes only and is not medical advice. Please consult your own healthcare provider before starting any new stretch, strength move, or exercise routine. Any equipment mentioned is for illustration only — SIM60 receives no commissions or affiliate fees.
— The SIM60 Team
Still in Motion — Because slowing down isn't in the plan
