Shadow & Light.

Shadow & Light is not merely a training program — it is a performance, physique, and character system.

Its aim is to build:

A capable body (strength, athleticism, combat readiness)

A composed mind (discipline, clarity, emotional control)

A commanding presence (posture, breathing, movement)

An aesthetic physique (Greek ideal proportions without sacrificing performance)

> “Level 1(Red Hood: Paris Demers) builds the foundation. Level 2(This workout) sharpens 
the capability. Shadow & Light forges the man.” 


Compounds: RPE 8–9

Accessories: RPE 7–8


Non-negotiable:

No technical failure.

No extra gym days.

No chasing pump daily.

Max +20–25% aesthetic volume only if recovery is perfect.



Calisthenics maintenance: 2–3x per week (10–15 min)

Ritual posture: daily



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III. DAILY RITUALS (PILLARS OF SHADOW & LIGHT)

🌅SHADOW MORNING (10–20 minutes)


1-minute plank

Chest stretch — 30–40s

Lat stretch — 30s 

Wall Side—2x15 

Hip mobility — 1 min 

Scap Push-ups 2x15 

Wall Push-ups 2x8-12/Knee Finger Push-ups 3x15 

Thoracic extension — 20–30s  

60s mindful walk with upright posture


1-minute plank (variants of the plank) 

🌙 LIGHT RESET (5–10 minutes before sleep)

Gentle thoracic extension

Slow nasal breathing (4–6 min)

Light neck isometrics

Hamstring & glute stretches



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IV. CALISTHENICS MAINTENANCE (2–3 DAYS/WEEK)

Performed after gym or boxing:

1. Push-ups (Variants-Pike Push-ups,Decline, Pseudo planche, Archer, Incline,Elevated Pike push-ups,Wall HD push-ups)— 3×6–8

Rest: 90–120 seconds

Progression: Knee → standard → archer → pseudo → elevated


2. Pull-ups — 3×max/Ring rows – 3×10–12/Chin-ups – 3×6


3. Dips/Skull Crushers/Tricep Extensions/ Diamond push-ups— 3×12–15


4. Bulgarian split squat/Lunges/Squat/Lateral Squat— 2–3×8-10-15/side   

Progression:Bulgarian split squat→Jump squats→Pistol squat progression


4a. Reverse Fly 3x AMRAP 


5. Plank (Side Plank, Up and Down Plank, Copenhagen planks, Shoulder tap. and Walkout Plank)— 3×1 min

 
6. L-sit or Hollow hold — 2×20–30s o.V-ups – 3×12




Goal: leave better, not exhausted.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Face Pull

Med Ball Slam

Vertical Jump

Pull-Up (Band)

Shadow Boxing

Punching Bag

Run Strides

Reverse Curl (Barbell)

Broad Jump

Option B — BJJ / Hiking / Shadowboxing (energy dependent) 
5–10 min parkour or agility drills. 

Option A. Lower / Pull / Curl 

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