Expanding the Movement Library

Perform pike push-ups as a progression toward vertical pressing strength.

Perform chair-assisted tricep dips with proper elbow tracking and depth.

Perform static split squats focusing on balance, depth, and an upright torso.

Perform dead hangs from a door-frame ledge to build grip strength and shoulder stability.

Determine a target daily protein intake appropriate for muscle growth.

Identify personal triggers and patterns that lead to extended distraction episodes.

Apply time-boxing to structure blocks of work, training, and leisure.