https://d1wb06ixaio7j2.cloudfront.net/Resistance%20Bands/Banded-Lat-Pull-Down/encoded-1619188512/encoded-1619188512.mp4 Banded Lat Pull Down 1 set x 10-20 reps (AMRAP) 2 second hold & squeeze 3 second…

https://d1wb06ixaio7j2.cloudfront.net/Resistance%20Bands/Mini-Banded-Hip-Bridge/encoded-1600452471/encoded-1600452471.mp4 Mini Banded Hip Bridge 1 set x 10-20 reps (AMRAP) slow & controlled 1:1 rep tempo no…

https://d1okfaoe5t04q4.cloudfront.net/tribe-flow/level-1/seated-rolling-hip-shift/Seated%20Rolling%20Hip%20Shift.mp4https://d1okfaoe5t04q4.cloudfront.net/tribe-flow/level-1/modified-lizard-lunge/Modified%20Lizard%2…

This is a simplified training plan geared to maximizing recovery and stress management while gradually improving range of motion and muscle growth. Daily Mobility The…

Eating Window Try to eat within 6-8 hour eating window. Start eating 1-2 hours after waking up and finish eating 4 hours before bed. Morning…

1st Meal Options 1st Option 2nd Option 3rd Option 4th Option 1st Option 32oz of cantaloupe 1oz of dry roasted sunflower seed kernels calories &…

3.15.25 3.15.25 age 55 height 5’2 weight 242lbs bmr 1648 Circumference Measurements shoulders  chest  waist  hips  thighs