Andrew DiMicelli

Forget calorie counting and start with building meals around protein. Adding protein is easier to do and provides the best bang for the buck changes for adding muscle and/or losing fat.

Assess your hip mobility and learn how to improve it. Improve your squat, yoga practice, etc by understanding the knee to chest test.

Working out at home? Get a set of bands and try this back & arm exercise.

This is a great substitute from exercises like pull-ups and lat pulldowns normally performed in the gym.

The supine armbar is a great movement for improving rotation of your shoulder and warming up.

I use it in my warmup for most activities. It’s a great fit before handstands, hand to hand, and workouts that involve upper body pressing.

It can be done with a kettlebell or dumbbell, around 15-25 lbs is a good place to start.

To set up flatten your low back and actively reach your hand towards the ceiling.

Inhale as you externally rotate (thumb away from your body) and exhale as you internally rotate (thumb towards your body). Avoid shrugging your shoulder.

Take long and full breathes and time the movement to your breathe.

Try 2-3 sets of 5-10 reps before your next sesh and let me know how it feels! 🤘