Healing Staff
Darin DavisI learned this protocol from Scott Sonnon's "Caduceus Healing Staff" which came with the "Tactical Gymnastics" (TACGYM) program. The Healing Staff protocol is a set of closed chain mobility exercises…
Arthritis
A relative of mine was experiencing severe back pain and, based on x-ray examination, was diagnosed with arthritis. I, myself, was diagnosed with arthritis in my big toe (painful!). However,…
Delayed Onset Muscle Soreness (DOMS)
For my 55th birthday fitness challenge, my 13 year old nephew joined me in performing 10 sets of 10 pushups and 20 squats, for a total of 100 pushups and…
Deep Knee Bends and Squats
Highlights Resolves knee discomfort Critical exercise especially for the elder Myth: "Knees in front of toes is dangerous" I was on vacation out of the country a few months ago,…
Stretching
Active 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…
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…