- 30 seconds Child’s Pose with External Rotation
- 30 seconds per side Half Kneeling Hip and Quad Stretch
- 30 seconds Alternating Pigeon Pose
- 30 seconds Scapular Wall Hold
- 30 seconds Sit Thru to Thoracic Bridge
Poor man’s face pull from Athlean-X
By using
- a towel with a plate
- a gym bag filled with books and bottles
- door frame
Do it every day. Thanks, Jeff!
The perfect home workout from Athlean-X
How to trigger autophagy
- Regular exercise (both resistance training and aerobic exercise)
- Intermittent fasting (18 – 48 hours)
- Ketones
- Sleep
- Cold / hot therapy
- Coffee
- Cruciferous vegetables
- Green tea
- Extra virgin olive oil
- Mushrooms (shiitake, oyster)
10 best mobility drills
Improve your posture
20-30 rubber band pull aparts
What’s overtraining
The following factors increase cortisol:
- volume
- intensiveness: how hard you push each set
- psychological stress
- neurological demand (eg. complex exercises, circuit training, …)
- density
- competetiveness
Increase only 2 factors, and decrease the others.
De-load the highest factor you have when overtraining.
Not losing weight on keto?
IF patterns for different situations