A Daily Practice
with Jason · Pull · Push · Legs
From Jason
I'm Jason — 51 years of lifting, military service, triathlon, and a deep love of movement. Men keep asking me: "What do you do to stay in shape?" My answer is always the same — show up, keep it simple, make it daily.
This series is for the men who are finding their way back, or starting for the first time. No gym. No expensive gear. No ego. Three movements, every day, six to seven days a week. Start small, stay consistent, and watch what accumulates.
Introduction · Jason
Watch this first. Jason walks you through the philosophy behind the program — why regularity beats intensity, and how even five reps a day will change everything over time.
Movement One · Pull
Every session opens with a pulling movement — it wakes the back, fires the core, and sets your intention. Whether you can do ten strict pull-ups or you're hanging with bent knees, there is a version here for you.
Beginner
Use rings or a low bar with bent knees — pull your chest toward the bar
Building
Work the eccentric: jump up, then lower yourself as slowly as you can
Advanced
Vary grip, squeeze feet together, hold knees up — use your whole body
Daily Target
5 reps/day to start — that's 35 in a week, over 140 in a month
Movement Two · Push
Whatever we pull, we push. The press-up balances the body and builds chest, shoulder, and tricep strength. If a full press-up isn't there yet, start elevated — the motion is everything. The angle is just a dial you turn down over time.
Beginner
Hands elevated on a bench, fence or wall — come all the way down
Building
Drop to knees to push up, extend legs to lower (eccentric motion)
Advanced
Narrow grip, slow tempo, add dips on rings or parallel bars
Daily Target
5–20 reps — stay well short of failure. Back it up tomorrow.
Movement Three · Legs
The biggest muscles in your body deserve daily attention. Squats, lunges, and Cossack squats oil the joints, strengthen the hamstrings, glutes and quads, and keep you capable for everything life demands. Every version — assisted or not — counts.
Beginner
Assisted squat holding rings or a pole — share the load 50/50 with your arms
Building
Bodyweight squat + walking lunge — big step, look forward, keep core tall
Advanced
Single-leg squat, Cossack squats — reduce assistance gradually
Daily Target
10 reps each — squats, lunges, Cossacks per side. Start here.
Show up every day. Small numbers,
slow and steady. Watch what accumulates
over a week, a month, three months.
The Balanced Warrior
A Daily Practice · with Jason
Want more intensity or a personalised program?
Send Jason a direct message.