Back Pain
- 📺 5 Exercises for a Strong Lower Back (NO MORE PAIN!) • 8 minute video by Calisthenicmovement recommending the cat cow, hollow-body crunch, bridge, quadruped arm and leg raise, and knee-to-chest stretch
- 📺 Do This EVERY Day | NO More Low Back Pain! (30 SECS) • 6 minute video by ATHLEAN-X recommending 10 reverse hyperextensions initiated by the glutes twice a day on any flat surface (bench, edge of bed, etc) as a safe way to strengthen weak back muscles
Planks
- 📺 Are Planks a Waste of Time? • 13 minute video by Calisthenicmovement demonstrating useful plank variations
Stretching
- 📺 Do This Stretch First Thing EVERY Morning (INSTANT RELIEF!) • 5 minute video by ATHLEAN-X recommending the bridge reach-over stretch
Resistance Bands
- How To Use Resistance Bands • James Grage 📺
- THE COMPLETE RESISTANCE BAND EXERCISE GUIDE - NO ATTACHING • Fit Gent 📺
- Resistance Band Workouts Playlist • Fit Gent 📺
- 20 Best Exercises You Can Do With A Resistance Band THENX 📺
- Total Body Resistance Bands Workout You Can Do Anywhere (no attaching) • James Grage 📺
- Build a Big Chest with Bands • ATHLEAN-X 📺
- Build a Big Back with Bands • ATHLEAN-X 📺
- Build Big Shoulders with Bands • ATHLEAN-X 📺
- Build Big Biceps with Bands • ATHLEAN-X 📺
- Best Resistance Band Exercises • Men’s Fitness 📖
- 33 Resistance Band Exercises: Legs, Arms, Abs, and More • Greatist 📖
- Resistance Band Full-Body Workout • Men’s Fitness 📖
- Resistance Band Upper-Body Workout • Men’s Fitness 📖
- Gorilla Bow:
- Workout Videos • Gorilla Bow 📺
- 8 Week Gorilla Bow Program • Gorilla Bow 📕
- Includes an exercise glossary with photos
Wrist Pain
- 📺 Get Strong Wrists (NO PAIN!) • 5 minute video by FitnessFAQs
Nutrition
- Healthy Eating Plate | The Nutrition Source | Harvard T.H. Chan School of Public Health • Learn how to use The Healthy Eating Plate as a guide for creating healthy, balanced meals—whether served on a plate or packed in a lunch box.
- This 1-Day Menu Has All the Nutrients You Need to Thrive • Life’s hectic; there isn’t always time to figure out how to get all the nutrients your body needs for the day. We put together a simple, nutritious 1-day menu so you don’t have to think about it.
- Farming my gut • “Consider your gut microbiome as a farm and your microbiota as your own personal farm animals…” • Mike Crittenden 📖
Compound Exercises
- Squat:
- Hip thrust:
- Vertical push:
- Vertical pull:
- Horizontal push:
- Horizontal pull:
- Other:
Isolation Exercises
- Biceps:
- Triceps:
- Calves:
Sleep
- Sleep is your superpower • Matt Walker 📺
- Why We Sleep [Matt Walker] • The Swyx Mixtape 🎙️