# Blueprint

Bryan Johnson’s blueprint workout per his youtube video

## Blueprint Daily Protocol

A general list of Bryan Johnson’s Blueprint protocol with some modifications

### The Protocol

- 1 × 3-5min Backward Sled
- 1 × 20-25 Levator Scapula Shrug 2x/wk
- 1 × 20-25 Suboccipital Stretch 2x/wk
- 1 × 20-25 Tricep Extensions
- 1 × 10-15 Face Pulls
- 1 × 10-15 Butterfly Pulls
- 1 × 10-15 Band Pull Aparts
- 1 × 8-10 External Rotation R
- 1 × 8-10 External Rotation L
- 1 × 30-60s Hamstring Stretch
- 1 × 20-25 Back Extension
- 1 × 20-25 Obliques Each Side
- 1 × 28-30s Couch Stretch
- 1 × 28-30s Kneeling Shin
- 1 × 28-30s Hip Flexor Stretch Each Side
- 1 × 30-50 Leg Raises
- 1 × 40-50 Oblique Touches
- 1 × 20-25 Reverse Pushups

### Legs to Arms to Cardio

- 3 × 20-25 Seated Calf Raises
- 3 × 8-10 Poliquin Step Ups
- 3 × 8-10 Slant Board Squats
- 3 × 8-10 Split Squat
- 1 × 5-10 Nordic Hamstring Curl
- 1 × 5-10 Reverse Nordics
- 1 × 20-25 Tibialis Raises
- 1 × 20-25 Ankle Rotations Each Ankle
- 1 × 10-15 Chin-Up
- 1 × 10-15 Pull-Up (L-Sit)
- 1 × 10-15 Bicep Curls
- 1 × 8-10min Cardio M-w-f Try Rehit