Darin Davis Fitness
Categories: Exercises and Protocols

Stretching

Active Isolated Stretching (AIS)

  • Mercola article
    • Method developed by kinesiology and kinesiotherapy specialist Aaron Mattes
    • Hold each stretch for only two seconds to improve circulation and increase the elasticity of muscle joints
    • Examples: walking lunges, squats or arm circles
    • Benefits positively influence power, speed, agility, endurance, flexibility, and strength performance when used as a warm-up
    • Contrast with static stretching which diminishes muscle performance. American College of Sports Medicine advises against static stretching.

Categories: Exercises and Protocols, Health

Nitric Oxide Dump

Mercola article and video

  • Benefits
    • Increase mitochondria reproduction (slows effects of aging)
    • Improve cognitive function due to mitochondrial biogenesis
    • Increase VO2 max (cardiovascular endurance)
    • Reduce insulin resistance
    • Promote weight loss by targeting large muscle groups (thighs, arms, shoulders)
  • 4-exercise protocol
    • Squat
    • Forward, straight-arm scissor
    • Half-jumping jack
    • Overhead press
  • Protocol
    • Time required: About 4 minutes
    • 3-sets of the four exercises
    • 10 reps of each exercises. Build up to 20 reps over time.
    • No rest between sets
    • Breathe through nose
    • Perform entire protocol 3 times daily, waiting at least 2 hours between sessions

Categories: Exercises and Protocols

Green Sally Up Challenge

Green Sally Up
3 Challenges in a Row

In May 2020, I bought a set of resistance bands to help with performing regressions and decided to test them using the “Green Sally Up Challenge”. This was my first use of resistance bands and I wondered if they would make pullups so easy I could complete the entire challenge. As it turned out, no. Even with the bands, I still rep’d to failure.

  • My challenge video (5/9/20)
  • Fitness challenge done to the tune “Flower” by Moby (official Youtube and Spotify links). The name of the challenge is often called “Bring Sally Up” based on mis-hearing the lyrics which say “Green Sally” not “Bring Sally”. Every time the song says “up”, do the upward movement of the exercise and hold there until the song says “down”, at which point do the downward movement of the exercise and hold there until the song says “up”. Continue until failure or the song ends.
  • Lyrics
    • Verse:
      • Green Sally up, Green Sally down
      • Lift and squat gotta tear the ground
    • Chorus:
      • Old Miss Lucy’s dead and gone
      • Left me here to weep and moan
    • Verse 8x, chorus, verse 5x, chorus, verse 5x, chorus, verse 12x, chorus
  • Meaning of the lyrics – A children’s tune sung by American slaves.
  • Challenge videos by others:

Categories: Exercises and Protocols

Core Exercises

  • Plank
  • Plank walk to long lever plank. Trains the rectus abdominus.
    • Support with forearms, hands flat on ground.
  • Ab (wheel) rollout
  • Side plank raise. Trains the obliques.
    • Support with elbow (may be painful) or hand (no elbow pain, higher range of motion).
    • Inside (lower) leg with foot slightly forward, supported by foot knife edge. Outside (upper) leg with foot slightly behind, supported by instep. Alternate reps with leg positions reversed (inside leg behind outside leg)
    • Regress by placing support on an object elevated above the floor
    • Regress by bending legs so lever is supported by knees rather than feet
    • Don’t rotate upper body around shoulder
  • Serratus knee raise
    • Use parallel bars, rings or two chairs
    • Lift knees, push shoulder blades out to protraction, rounded back
    • Support with hands (more strength required in front delts) or forearms (less strength required)
  • Protocol:
    • 6-15 reps, 3-4 sets, 2 min rest between sets
    • 2-5 days per week depending on other training

References

Categories: Food and Nutrition, Health

Body Fat

Dangers of Extremely Low Body Fat (Jeff Cavaliere)

Reducing

“Abs are not make in the kitchen but they are uncovered there.”

  • Drink more water
  • Avoid soda – sugar bombs.
  • Avoid fruit juices (only drink occasionally if it’s 100% fruit juice). High sugar. Spikes insulin levels. No fiber to:
    • Help digestion
    • Slow the release of sugar
    • Provide satiated feeling
  • Build muscle
    • Raises your basel metabolic rate. The more muscle you have, the more energy your body burns.
    • Train the big muscles like gluts, quads, chest, lats
  • Eat nuts, berries, veggies, oats

References

Beginner’s Guide to 6 Pack Abs

Categories: General

Foods

Oats

  • Contain important vitamins and minerals
  • Improve gut function
  • Good source of non-animal protein
  • Complex carbohydrates are digested slowly and raise blood sugar levels slowly
  • Served with water or milk
  • Ref: here

Fruits and Berries

  • Provide vitamins and antioxidants
Categories: Exercises and Protocols

Shoulders and Upper Back

How to Get Brutally Strong at Home (Jeff Cavalliere)

  • Straight-Arm Scapular Strength
    • Banded straight-arm push-down
    • Banded front lever raise
  • Horizontal pressing stability
    • Pushup saw (fires the front delts)
    • Modified planche pushup. Same as pushup saw except with hands rotated backwards (between 45 and 90 degrees)
    • Back widow. Lay prone. Raise torso by pushing backwards with elbows, bringing scapulas together. Either reps or static hold.
  • Thoracic extension
    • Banded walk back
    • Banded overhead squat
    • Wall slides. Engages muscles of the posterior chain
  • Hip rotator strength
    • Banded clamshell. Works isolated external rotation of hip
    • Adductor slide lunges
    • Abductor hip drop
  • Overhead press strength
    • Face pull
    • Banded hi-low pull aparts. Work lower traps.
    • Pike pushup. Closed chain.
    • Wall handstand pushup
    • Wall walk. Slow and controlled movement until chest contacts wall.
Categories: Exercises and Protocols

Pistol Squat

Pistol Squat Progressions

Pistol squat is a key exercise because it requires total lower body mobility stability and strength.

Minus the Gym

  • Stretches
    • Hold all stretches for 60 seconds, 2-3 sets per day, to see gradual improvement in your flexibility
    • Calf stretches
      • Variation 1: Heel on floor, toes raised, ball of foot touching stair or wall
      • Variation 2: Stand with ball of feet on a stair step with heels extending backwards off the step. Allow gravity to pull your heel down.
    • Hip flexers: forward kneeling lunge
    • Hamstrings: Stand with knees locked. Bend forward to touch toes or the ground
  • Progressions
    • Work all progressions up to 8 reps (the top of strength-building range)
    • Split squat
    • Single leg kneeling squat. Touch knee to ground at bottom of negative.
    • Elevated single leg squat
    • Assisted pistol squat. Hold onto a pole, door frame, ring. Start with half-rep, then 3/4 rep and full rep.
    • Counter-weighted pistol squats. Hold a weight in front of you for balance.
      • This is a key missing progression in other tutorials.
      • Build up to 8 reps per set with 20-25 lbs (9-11 kg)
      • Then, decrease weight and build up to 8 reps.

How to Pistol Squat

  • Lesson One (School of Calisthenics)
    • Build ankle mobility and calf flexibility to increase doriflexion
  • Lesson Two (School of Calisthenics)
    • Hip and hamstring mobility

Complete Pistol Squat Checklist

Fitness FAQs

Pistol Squat Tutorial

Saturno Movement

Categories: Systems

Scott Sonnon

Interview by Alberto Crane, 2/16/2020

“Scott Sonnon is a Human Optimization Scientist and the Creator of the Clubbell, CST (Circular Strength Training) and TACFIT® coined by Men’s Health “Worlds Smartest Workout”…Despite his misdiagnosed learning disabilities he became a World Champion in 5 different Martial Art Styles. Scott Sonnon was voted one of “The 6 Most Influential Martial Artists of the 21st Century” by Black Belt Magazine.”