Stretching
Darin DavisActive Isolated Stretching (AIS) Mercola articleMethod developed by kinesiology and kinesiotherapy specialist Aaron MattesHold each stretch for only two seconds to improve circulation and increase the elasticity of muscle jointsExamples:…
Nitric Oxide Dump
Mercola article and video BenefitsIncrease mitochondria reproduction (slows effects of aging)Improve cognitive function due to mitochondrial biogenesisIncrease VO2 max (cardiovascular endurance)Reduce insulin resistancePromote weight loss by targeting large muscle groups…
Clubbell
Demos Trial by Fire and Rite of Passage demo (Scott Sonnon)Trial by Fire demo (Alberto Gallazzi)35 lbs Trial by Fire prep (Sonnon)45 lbs Bruiser Mill Challenge (Sonnon)
Green Sally Up Challenge
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…
Core Exercises
PlankPlank walk to long lever plank. Trains the rectus abdominus.Support with forearms, hands flat on ground.Ab (wheel) rolloutSide plank raise. Trains the obliques.Support with elbow (may be painful) or hand…
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 waterAvoid soda - sugar bombs.Avoid fruit juices…
Foods
Oats Contain important vitamins and mineralsImprove gut functionGood source of non-animal proteinComplex carbohydrates are digested slowly and raise blood sugar levels slowlyServed with water or milkRef: here Fruits and Berries…
Shoulders and Upper Back
How to Get Brutally Strong at Home (Jeff Cavalliere) Straight-Arm Scapular StrengthBanded straight-arm push-downBanded front lever raiseHorizontal pressing stabilityPushup saw (fires the front delts)Modified planche pushup. Same as pushup saw…
Pistol Squat
Pistol Squat Progressions Pistol squat is a key exercise because it requires total lower body mobility stability and strength. Minus the Gym StretchesHold all stretches for 60 seconds, 2-3 sets…
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…