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FREE HARD STYLE DUMBBELL SWING TUTORIAL

FREE DUMBBELL SWING TUTORIAL

ACCESS YOUR ONLINE COURSE OR PURCHASE IT IN THE ESHOP BELOW!

The Forge
57 Lessons
The Great Gama Protocol
16 Lessons

ESHOP

PHK Intro Kit: Beginner’s Guide to Chinese Martial Arts [ONLINE COURSE] ~~$149.00~~ $79.00
GGP: The Great Gama Protocol [ONLINE COURSE] $149.00
THE FORGE: Full Year's Transformation Program [ONLINE COURSE] $499.00

Get StrongFirst!

Get StrongFirst!

Flexible Steel

Flexible Steel

simplexstrong

The #bentpress - the King of lifts! #SIMPLEXSTRON

The #bentpress - the King of lifts!

#SIMPLEXSTRONG #StrongFirst #hardstyle #oldtimestrongmen #oldtimestrongman #strongman #strongmen #weightlifting #lifting #kettlebell #dumbbell #barbell #bodyweight #strength #oldtimestrength #oldschool #oldschoolstrength #SFG #SFB #SFL

[ARTICLE] Daily Exercises and Home Development [19

[ARTICLE] Daily Exercises and Home Development [1922]: Part 1 – Intro + Bridging⁣
⁣⁣
⁣>>> Click the link in the bio ⁣
⁣⁣
⁣These four exercises are the best that have ever been presented for muscle, for bodily health and for the retention of youthful agility and sense of orientation, and also the training and coordination of brain and muscle.⁣
⁣⁣
⁣Before starting them please do one thing: Determine upon regular routine exercise. Get the habit.⁣
⁣⁣
⁣#wrestlerbridge #wrestlersbridge #frontbridge #backbridge #SIMPLEXSTRONG #StrongFirst #hardstyle #oldtimestrongmen #oldtimestrongman #strongman #strongmen #bodyweight #strength #bodyweightstrength #oldtimestrength #oldschool #oldschoolstrength #StrongFirstRESILIENT

[50% DISCOUNT ENDS TODAY!] Don’t hesitate and en

[50% DISCOUNT ENDS TODAY!] Don’t hesitate and enter #TheForge!

>>> link in the bio or here: http://bit.ly/temperedsteel

May the next few months be a period of magnificent transformation.
----
The Forge online course: 52 videos+, full year transformation from zero to hero! ⁣⁣⁣⁣
---
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣Content: ⁣⁣⁣
⁣⁣⁣⁣⁣⁣
Intro
- Overview
- My Story
- FAQ
- Before You Start

Morning Recharge
- Arm Swings
- Chinese Breathing Exercises
- Entering the Silence/Energy Flow
- Standing Zen

Youth Restoring Calisthenics
- Hindu Pushups
- Hindu Squats
- Thoracic Bridges
- Dynamic Stretching

Diet
- What to Drink
- What to Eat
- Intermittent Fasting
- Prolonged Fasts

Resilience
- Cold Exposure
- Breath Holding – Sitting
- Breath Holding – Walking
- Sleeping on the Floor

Kettlebell/Dumbbell Lifting 1
- Kettlebell Deadlift
- Two-Arm Kettlebell Swing
- One-Arm Kettlebell Swing
- Dumbbell Swing

Kettlebell/Dumbbell Lifting 2
- Kettlebell Clean
- Kettlebell Press
- Dumbbell Clean
- Dumbbell Press

Move-Prep & Body Maintenance
- Foam Rolling
- Resets
- Fast & Loose Drills
- Hanging

Morning Rituals
- Morning Drink
- Mobility Minimum
- Negative Visualisation
- Reading

S&C for the Traveling Warrior
- One-Arm Pushups
- Single-Leg Squats
- Crawling
- 100-Up Running Exercise

Throughout the Day
- Sitting Positions
- Movement Snacks
- Going Offline
- Walking

Evening Habits
– Journaling
– Stretching Minimum
– Sleeping Habits
– 4-7-8 Breathing

Combatives
- Footwork and Strikes
– Kicks, Takedown, Sprawl
– Combinations
– Heavy Bag Drills

Mindfulness & Meditation
- One Mindful Breath
- Sitting Meditation
- Counting the Breath
- Mindfulness Throughout the Day
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣- Easy to implement⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣- Minimal equipment/no equipment needed⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣- Select what you want/need
⁣⁣⁣⁣⁣⁣⁣- Not “hacks” - habits ⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣- Epic videos⁣⁣⁣ by @stanislavpetera & his top pro crew

#Repost @pavelmacekcom

“We are what we repeatedly do. Excellence, then,

“We are what we repeatedly do. Excellence, then, is not an act but a habit.”⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣>>> link in the bio or here: http://bit.ly/temperedsteel ⁣
⁣⁣
⁣⁣⁣---⁣⁣⁣

Content (each module contains 4 lessons)
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣- Intro⁣⁣⁣
⁣⁣⁣- Morning Recharge⁣⁣⁣
⁣⁣⁣- Youth Restoring Calisthenics⁣⁣⁣
⁣⁣⁣- Diet⁣⁣⁣
⁣⁣⁣- Resilience⁣⁣⁣
⁣⁣⁣- Kettlebell/Dumbbell Lifting ⁣⁣⁣1
⁣⁣⁣- Kettlebell/Dumbbell Lifting ⁣⁣⁣2
⁣⁣⁣- Move-Prep & Body Maintenance⁣⁣⁣
⁣⁣⁣- Morning Rituals⁣⁣⁣
⁣⁣⁣- S&C for the Traveling Warrior⁣⁣⁣
⁣⁣⁣- Throughout the Day⁣⁣⁣
⁣⁣⁣- Evening Habits⁣⁣⁣
⁣⁣⁣- Combatives⁣⁣⁣
⁣⁣⁣- Mindfulness & Meditation⁣⁣⁣

⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣Stuff I do on daily basis. ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Easy to implement⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Minimal equipment/no equipment needed⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Select what you want/need⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Not “hacks” - habits ⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣#transformation #onlinecourse #health #movement #mobility #flexibility #strengthtraining #dumbbell #kettlebell #bodyweight #resilience #coldexposure #breathing #mindfulness #character #simplexstrong #strongfirst #pavelmacek ⁣

#Repost @pavelmacekcom

"If all you did was clean and press, you could be

"If all you did was clean and press, you could be awesome", says Dan John. True one-stop shop for training if you don't have much time.

Thanks to my alma mater #StrongFirst you all know how to do perfect kettlebell clean and press (and if you don't, you should, so I will teach you).

BUT - what if you have no access to kettlebells? What if you travel often, and the gyms you are training in "on the road" don't have kettlebells (or kettlebells heavy enough)?

Dumbbells are everywhere, including heavy ones. One-arm dumbbell clean & press rocks. And surprisingly (or not), one-arm dumbbell clean and press is different from the kettlebell one-arm press: some differences are minor, true, but some are pretty significant.

For the first time ever, I will share the old-school dumbbell lifting secrets from my long time research and experiments. Learn to press dumbbells safely, correctly and heavy.

Learn the way of the best dumbbell clean and press masters, such as Siegmund Klein, Charles A. Smith, Doug Hepburn, or Paul Anderson.

⁣What Are You Waiting For? Enter #TheForge: your ultimate transformation program – from zero to hero.⁣
⁣⁣
⁣>>> click the link in bio!⁣

#dumbbell #clean #press #cleanandpress #dumbbellpress #dumbbelllifting

#Repost @pavelmacekcom

Imagine who you could be in a year from now... H

Imagine who you could be in a year from now...

Healthy. Strong. Muscular. Courageous. Confident. Calm. Resilient. Antifragile.

Enter The Forge: your ultimate transformation program – from zero to hero.

>>> click the link in bio!

#Repost @pavelmacekcom
・・・
#pavelmacek #simplexstrong #theforge #transformationprogram

#Repost @pavelmacekcom ・・・ “Can you imagin

#Repost @pavelmacekcom
・・・
“Can you imagine yourself in one year if, instead of avoiding the things you know you should do, you actually did them every single day? That's powerful.” –a paraphrase of Jordan B. Peterson

#TheForge Release Day: Winter Solstice, December 21st, 2020

May the next few months be a period of magnificent transformation.
----
The Forge online course: 52 videos+, full year transformation from zero to hero! ⁣⁣⁣⁣
⁣
Follow my newsletter at simplexstrong.com/download/ (or click the link in the bio) not to miss it. ⁣⁣⁣⁣
---
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣Content: ⁣⁣⁣
⁣⁣⁣⁣⁣⁣
Intro
- Overview
- My Story
- FAQ
- Before You Start

Morning Recharge
- Arm Swings
- Chinese Breathing Exercises
- Entering the Silence/Energy Flow
- Standing Zen

Youth Restoring Calisthenics
- Hindu Pushups
- Hindu Squats
- Thoracic Bridges
- Dynamic Stretching

Diet
- What to Drink
- What to Eat
- Intermittent Fasting
- Prolonged Fasts

Resilience
- Cold Exposure
- Breath Holding – Sitting
- Breath Holding – Walking
- Sleeping on the Floor

Kettlebell/Dumbbell Lifting 1
- Kettlebell Deadlift
- Two-Arm Kettlebell Swing
- One-Arm Kettlebell Swing
- Dumbbell Swing

Kettlebell/Dumbbell Lifting 2
- Kettlebell Clean
- Kettlebell Press
- Dumbbell Clean
- Dumbbell Press

Move-Prep & Body Maintenance
- Foam Rolling
- Resets
- Fast & Loose Drills
- Hanging

Morning Rituals
- Morning Drink
- Mobility Minimum
- Negative Visualisation
- Reading

S&C for the Traveling Warrior
- One-Arm Pushups
- Single-Leg Squats
- Crawling
- 100-Up Running Exercise

Throughout the Day
- Sitting Positions
- Movement Snacks
- Going Offline
- Walking

Evening Habits
– Journaling
– Stretching Minimum
– Sleeping Habits
– 4-7-8 Breathing

Combatives
- Footwork and Strikes
– Kicks, Takedown, Sprawl
– Combinations
– Heavy Bag Drills

Mindfulness & Meditation
- One Mindful Breath
- Sitting Meditation
- Counting the Breath
- Mindfulness Throughout the Day
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣ ⁣⁣⁣⁣⁣⁣⁣- Easy to implement⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣- Minimal equipment/no equipment needed⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣- Select what you want/need
⁣⁣⁣⁣⁣⁣⁣- Not “hacks” - habits ⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣- Epic videos⁣⁣⁣ by @stanislavpetera & his top pro crew
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣

#Repost @pavelmacekcom ・・・ #TheForge EPIC tr

#Repost @pavelmacekcom
・・・
#TheForge EPIC trailer preview⁣ (by @stanislavpetera ) ⁣
⁣⁣⁣⁣
⁣⁣Release Day: Winter Solstice, December 21st, 2020⁣⁣
⁣⁣⁣⁣
⁣⁣May the next few months be a period of magnificent transformation.⁣⁣
⁣⁣----⁣⁣
⁣⁣The Forge online course: 52 videos+, full year transformation from zero to hero! ⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣- Enrollment?: Mon, December 21st, 2020, to Sat, January 2nd, 2021⁣⁣
⁣⁣- Start?: Sun, January 3rd, when you will receive the first instructional video + article + program. ⁣⁣
⁣⁣- New lesson unlocked every week! ⁣⁣
⁣⁣⁣⁣
⁣⁣Follow my newsletter at simplexstrong.com/download/ (or click the link in the bio) not to miss it. ⁣⁣⁣⁣⁣⁣
⁣⁣---⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣Content: ⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣- Intro⁣⁣
⁣⁣- Morning Recharge⁣⁣
⁣⁣- Youth Restoring Calisthenics⁣⁣
⁣⁣- Diet⁣⁣
⁣⁣- Resilience⁣⁣
⁣⁣- Kettlebell/Dumbbell Lifting ⁣⁣
⁣⁣- Move-Prep & Body Maintenance⁣⁣
⁣⁣- Morning Rituals⁣⁣
⁣⁣- S&C for the Traveling Warrior⁣⁣
⁣⁣- Throughout the Day⁣⁣
⁣⁣- Evening Habits⁣⁣
⁣⁣- Combatives⁣⁣
⁣⁣- Mindfulness & Meditation⁣⁣
⁣⁣- One Mindful Breath⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣Stuff I do on daily basis. ⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣- Easy to implement⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣- Minimal equipment/no equipment needed⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣- Select what you want/need⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣- Not “hacks” - habits ⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣
⁣#transformation #onlinecourse #health #movement #mobility #flexibility #strengthtraining #dumbbell #kettlebell #bodyweight #resilience #coldexposure #breathing #mindfulness #character #simplexstrong #strongfirst #pavelmacek ⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣

Old weightlifting medal. Early 20th century. #ir

Old weightlifting medal. Early 20th century.

#irongame #weightlifting #barbell #dumbbeel #strength #strongfirst #bestrongfirst #simplexstrong

All-Round Female Athlete Diploma of the Attila Sys

All-Round Female Athlete Diploma of the Attila System of Strength Building [1910]

Check out this awesome evidence of ladies' strength and all-round athleticism from than a century ago.

>>> Link in the bio!

#SIMPLEXSTRONG #StrongFirst #hardstyle #oldtimestrongmen #oldtimestrongman #strongman #strongmen #weightlifting #lifting #kettlebell #dumbbell #barbell #bodyweight #strength #oldtimestrength #oldschool #oldschoolstrength #SFG #SFB #SFL #louisattila #girlsgonestrong @thegirlsgonestrong

[SHORT ARTICLE] Some Exercises to Test Your Streng

[SHORT ARTICLE] Some Exercises to Test Your Strength [1923]

>>> LINK IN THE BIO

"Here are a couple of exercises that you can do to test your strength, but which also will give you strength and muscle if you practice them regularly.

Get the strongest chair handy for them, you will then be least likely to damage either the chair or yourself."

–Health & Strength, 1923.

#simplexstrong #strongfirst #bodyweight #hometraining

Resilient ankles, antifragile knees, strong legs—and a lesson in many important principles of balance, flexibility, and strength: these are just a few benefits of the Hack squat.

This variation on the squat was one of the favorite exercises of the legendary “Russian Lion” George Hackenschmidt, a famous strongman and wrestler. In his book Way to Live (1908) Hackenschmidt promised that it was “one of the best leg exercises in the world.” He was not alone in feeling this way. Many other well-known names in the Iron Game, both in the East and West, advocated this squat.

The Hack squat will also mobilize your toes and strengthen your calves, as well as open your chest and hips. Together with prying goblet squats and Cossack squats, it is helping me on my quest to the roadkill split and side split.

#hackenschmidt #georgehackenschmidt #hack #hacksquat #hacksquats #strongfirst #resilient #strongfirstresilient #antifragile #strong #bestrong #bestrongfirst

[ARTICLE] Tough Muscle Building Work of Advanced N

[ARTICLE] Tough Muscle Building Work of Advanced Non-Apparatus Training [1955]

>>> LINK IN THE BIO

Even the most ardent heavy-apparatus man can use his muscular system to the limits of its powers when he is removed from his weights, squat racks, etc., by circumstances such as National Service, traveling, conditions at home demanding silence, etc., and if weight trainers reading this are inclined to doubt the powerful effects of these exercises, then I would earnestly suggest that they try them.

They will then have a very different opinion!

(1)–Two-Hand Press (Head-Stand to Long Arm).
(2)-Squat (Single Leg-Ankle Grasp).
(3)–Lateral Raise (Prone lying position.)
(4)–Triceps Strength (Forearm Balance to Long Arm).
(5)–Single Arm Press.

#SIMPLEXSTRONG #StrongFirst #hardstyle #oldtimestrongmen #oldtimestrongman #strongman #strongmen #bodyweight #strength #oldtimestrength #oldschool #oldschoolstrength #SFB #SFBbodyweight #headstand #handstandpushup #handstandpushups #singlelegsquat #singlelegsquats #onearmpushup #onearmpushups

“A father is a man who expects his son to be as

“A father is a man who expects his son to be as good a man as he meant to be.” ―Frank A. Clark ⁣
⁣⁣
⁣“To her, the name of father was another name for love.” —Fanny Fern⁣
⁣⁣
⁣#fathersday #simplexstrong #strongfirst

"Hackenschmidt remained vigorous in his later year

"Hackenschmidt remained vigorous in his later years and followed his own principles to the end of his life in 1968 at age eighty-nine. He continued to practice jumping in the belief that it was one of the best of all leg exercises and is shown here at age seventy-five clearing a rope over the back of two chairs. Remarkable!"⁣⁣
⁣⁣⁣⁣
⁣⁣#SIMPLEXSTRONG #StrongFirst #hardstyle #oldtimestrongmen #oldtimestrongman #strongman #strongmen #weightlifting #lifting #kettlebell #dumbbell #barbell #bodyweight #strength #oldtimestrength #oldschool #oldschoolstrength #SFG #SFB #SFL #georgehackenschmidt #russianlion

#Repost @pavelmacekcom
・・・
[FREE WEBINAR] „Youth-Restoring Calisthenics“: The Great Gama Protocol (#GGP)⁣
⁣⁣
⁣FACEBOOK LIVE STREAM!⁣
⁣⁣
⁣- When? Sunday, May 31st, 5PM CEST⁣
⁣- Where? At my Facebook page - link in the bio⁣
⁣⁣
⁣A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters.⁣
⁣⁣
⁣Program of the webinar:⁣
⁣⁣
⁣- some easy „fast & loose“ drill, form the Chinese martial arts⁣
⁣- Dands (aka Hindu pushups)⁣
⁣- Baithaks (aka Hindu squats)⁣
⁣- Special details regarding breathing and rhythm⁣
⁣- Thoracic bridge variation⁣
⁣- Simple programming ⁣
⁣- Q&A⁣
⁣- …plus something special!⁣
⁣⁣
⁣⁣⁣⁣#thegreatgama #greatgamaprotocol #sunsalutation #pushup #pushups #hindupushups #dand #dands #hindusquat #hindusquats #baithak #baithaks #bethak #bethaks #bridge #thoracicbridge #morningroutine #morningrecharge #finisher #nakedwarrior #pavel #pavelmacek #strongfirst #simplexstrong #health #strength #bodyweightstrength #bodyweightstrengthtraining⁣⁣⁣⁣

#Repost @pavelmacekcom ・・・ [ONLINE INSTRUCTI

#Repost @pavelmacekcom
・・・
[ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣
⁣⁣
⁣A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣
⁣⁣
⁣>>> https://bit.ly/greatgama (or link in the bio!)⁣ ⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! ⁣
⁣⁣
⁣The Great Gama protocol is named in honor of one of the most famous warriors in the history, Ghulam Mohammad Baksh Butt (22 May 1878 – 23 May 1960), Pakistani wrestler, undefeated champion of the world in a career spanning more than 52 years.⁣ ⁣- No equipment? No excuses!⁣
⁣- You will improve your mobility, flexibility and movement quality!⁣
⁣- You will get stronger!⁣
⁣- You will improve your endurance!⁣
⁣⁣
⁣Let our motto be: ⁣
⁣⁣
⁣„If after your exercise, your bath and your rub-down, you feel fit to battle for a kingdom, then your schedule is right.“⁣
⁣⁣
⁣– Earle Liederman, Secrets of Strength, 1925⁣
⁣⁣
⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣
⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣
⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! >>> https://bit.ly/greatgama (or link in the bio!)⁣
⁣⁣
⁣#thegreatgama #greatgamaprotocol #sunsalutation #pushup #pushups #hindupushups #dand #dands #hindusquat #hindusquats #baithak #baithaks #bethak #bethaks #bridge #thoracicbridge #morningroutine #morningrecharge #finisher #nakedwarrior #pavel #pavelmacek #strongfirst #simplexstrong #healthandstrength #health #strength #bodyweightstrength #bodyweightstrengthtraining⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

#Repost @pavelmacekcom ・・・ #GGP: Assisted Ba

#Repost @pavelmacekcom
・・・
#GGP: Assisted Baithaks aka Hindu Squats ⁣
⁣⁣
⁣"Stand straight holding а sufficiently long stick in both your hands. Then bending your knees you are to sit down and then get up and come to the original position. While sitting you are to keep your head straight. The beginners are advised to take support of the stick, because it gives less strain to their legs. When you have enough practice you can sit on your soles without taking support of the stick."⁣
⁣⁣
⁣- D.C. Mujumdar (ed.), The Encyclopedia of Indian Physical Culture,1950. ⁣
⁣⁣
⁣"If you are new to weight training you should start with the easiest and, in the long term, the safest form of squats. I believe that would be the Hindu squats. If you are an experienced lifter but your knees are creaky, you may want to stop your heavy squats for a while and do Hindu squats to strengthen your knees... The Hindu squat will suffice as it is the safest one for beginners."⁣
⁣⁣
⁣- Thomas Kurz ⁣
⁣⁣
⁣---⁣
⁣⁣
⁣[ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣⁣
⁣⁣
⁣A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣⁣
⁣⁣⁣⁣
⁣⁣>>> https://bit.ly/greatgama (or link in the bio!)⁣⁣
⁣⁣
⁣⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! ⁣⁣
⁣⁣⁣
⁣—⁣
⁣⁣⁣⁣⁣⁣
⁣⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! >>> https://bit.ly/greatgama (or link in the bio!)⁣⁣
⁣

#Repost @pavelmacekcom ・・・ #GGP: Dands aka H

#Repost @pavelmacekcom
・・・
#GGP: Dands aka Hindu Pushups⁣
⁣⁣
⁣Hindu pushups are very popular exercise in many Chinese martial arts as well. The most common version is called “Iron bull ploughs field” (Tie niu geng di 鐵牛耕地). Grandmaster Wong Kiew Kit lists it’s benefits: ⁣
⁣⁣
⁣- [it benefits the] kidneys⁣
⁣- strengthens the waist and thus improves agility⁣
⁣- [it has] combat application in ground fighting⁣
⁣ - …it gives youthfulness irrespective of age⁣
⁣⁣
⁣Elsewhere, he notes: ⁣
⁣⁣
⁣It is an excellent exercice to:⁣
⁣⁣
⁣- strengthen your core…⁣
⁣- promote vitality⁣
⁣- keep the spine young and agile⁣
⁣⁣
⁣—⁣
⁣⁣
⁣[ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣⁣
⁣⁣
⁣A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣⁣
⁣⁣⁣⁣
⁣⁣>>> https://bit.ly/greatgama (or link in the bio!)⁣⁣
⁣⁣
⁣⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! ⁣⁣
⁣⁣⁣
⁣—⁣
⁣⁣⁣⁣⁣⁣
⁣⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣
⁣⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! >>> https://bit.ly/greatgama (or link in the bio!)⁣⁣
⁣⁣⁣

#Repost @pavelmacekcom ・・・ #GGP: Sun Salutat

#Repost @pavelmacekcom
・・・
#GGP: Sun Salutation

Equestrian pose

In Chinese martial arts longevity routines this exercise is done slightly differently - you start with the knee on the floor and then rock forward, straighten the rear leg and roar like a tiger: “Hungry tiger charges at prey (E hu pu shi 餓虎撲食). Grandmaster Wong Kiew Kit says that this exercise: - opens the lungs
- [benefits the] liver, [helps with] anger, sadness, [increases] confidence, - [benefits sinews and muscles
- …enables a practitioner to be youthful even when he reaches advanced age.

Mountain pose

Also called “Downward facing dog in yoga. Focus on: - Hinging at your hips
- Lifting your tailbone back and up - where the wall meets the ceiling.
- Keeping your legs straight. - Getting your heels closer the floor. - Keeping your arms straight and shoulders in your sockets.

As for the head position, many wrestlers actually flex their neck and look at their feet. Make sure you don’t jam it - elongate your neck and then bend it, don’t break it.

Remember all the pointers for the Dands (Hindu pushups) - all points will apply, although we will have legs apart, not together. — [ONLINE INSTRUCTIONAL COURSE] The Great Gama Protocol (GGP)⁣ A simple, time tested “youth-restoring calisthenics” routine of ancient Indian and Chinese martial arts masters. ⁣
⁣⁣
⁣>>> https://bit.ly/greatgama (or link in the bio!)⁣ ⁣REGULAR PRICE: $149 - GET IT FOR ONLY $79 WHEN YOU PURCHASE BY MAY 8, 2020! ⁣
⁣
—
⁣⁣⁣⁣
⁣Full content of The Great Gama Protocol⁣⁣⁣⁣ Online Course:⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣
⁣- Intro⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Prelimary Exercises - Arm Swings⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - 3 Subsets⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Sun Salutation - Full Set⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Dands aka Hindu Pushups⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Baithaks aka Hindu Squats⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Thoracic Bridges⁣⁣ (4 progressions)⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Chinese Health Preservation Methods⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Morning Recharge: Sample Sequence⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- BONUS: Evening stretching⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣
⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣- Outro ⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣⁣

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