FLOW HIGH PERFORMANCE

STUDIES https://pubmed.ncbi.nlm.nih.gov/31230110/ https://pubmed.ncbi.nlm.nih.gov/35309524/ https://sportrxiv.org/index.php/server/preprint/view/395 https://pubmed.ncbi.nlm.nih.gov/32077380/ VIDEOS USED https://www.youtube.com/watch?v=G62GVVPvJgc TIMESTAMPS 00:00 Intro 00:23 Hypertrophy vs Strength 01:26 Load & Rep Progression 01:59 Stimulus vs Performance 10:49 Short-Term Progression 13:11 Long-Term Progression 17:10 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://pubmed.ncbi.nlm.nih.gov/27433992/ https://pubmed.ncbi.nlm.nih.gov/35291645/ https://pubmed.ncbi.nlm.nih.gov/30558493/ https://pubmed.ncbi.nlm.nih.gov/30722654/ https://www.deconstructnutrition.com/can-highly-trained-individuals-recover-from-4-hard-sets-per-muscle-group-in-24-hours/ https://pubmed.ncbi.nlm.nih.gov/25647658/ TIMESTAMPS 00:00 Intro 00:22 Practical Constraints 02:02 Volume & Frequency 10:09 Recovery 13:34 Grouping Muscles 14:42 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://pubmed.ncbi.nlm.nih.gov/22002517/ TIMESTAMPS 00:00 Intro 00:15 Practical Constraints 01:18 Training Priorities 02:53 Compatibility 06:53 Joint Stress 07:39 Systemic Fatigue 09:33 Training Order 11:50 Periodization 12:54 Example Exercise Routines 16:52 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://pubmed.ncbi.nlm.nih.gov/35819335/ https://pubmed.ncbi.nlm.nih.gov/31230110/ https://pubmed.ncbi.nlm.nih.gov/32823490/ https://pubmed.ncbi.nlm.nih.gov/37559762/ VIDEOS USED https://www.youtube.com/watch?v=ZMsOfoC3dzE https://www.youtube.com/watch?v=yau1cttEMdY https://www.youtube.com/watch?v=oGoYxAOuEfo https://www.youtube.com/watch?v=VLYWP5sTi84 https://www.youtube.com/watch?v=ItFY91QIpXs https://www.youtube.com/watch?v=7fmrKmJMQnw https://www.youtube.com/watch?v=BUIu720DQH4 TIMESTAMPS 00:00 Intro 00:22 Stimulus vs Fatigue 06:55 Exercise Setup 11:00 Technique Modifications 14:50 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES & REFERENCES https://pubmed.ncbi.nlm.nih.gov/33599941/ https://pubmed.ncbi.nlm.nih.gov/33300582/ https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/30513859/ https://pubmed.ncbi.nlm.nih.gov/28166780/ https://pubmed.ncbi.nlm.nih.gov/23739654/ https://pubmed.ncbi.nlm.nih.gov/7498104/ https://pubmed.ncbi.nlm.nih.gov/29070709/ https://pubmed.ncbi.nlm.nih.gov/36057893/ https://pubmed.ncbi.nlm.nih.gov/32699048/ https://dietitiansaustralia.org.au/health-advice/protein TIMESTAMPS 00:00 Intro 00:21 Total Daily Protein Intake 04:19 Absolute vs Relative Protein 05:13 Muscle Growth 07:19 Fat Loss 14:42 Strength 15:39 Health 17:28 Body Fat Scaling 18:55 Diet Flexibility & Sustainability 19:58 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://pubmed.ncbi.nlm.nih.gov/35361348/ https://pubmed.ncbi.nlm.nih.gov/36136596/ https://pubmed.ncbi.nlm.nih.gov/25399031/ https://pubmed.ncbi.nlm.nih.gov/28818089/ https://pubmed.ncbi.nlm.nih.gov/29845903/ https://pubmed.ncbi.nlm.nih.gov/26832439/ https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1467-3010.2011.01911.x https://pubmed.ncbi.nlm.nih.gov/22065844/ TIMESTAMPS 00:00 Intro 00:53 Energy Balance 02:13 Track Bodyweight 04:07 Get Enough Sleep 06:56 Cook More 06:46 Meal Prep 10:37 Track Steps 14:25 Intuitive Eating 17:10 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://sportrxiv.org/index.php/server/preprint/view/198 https://pubmed.ncbi.nlm.nih.gov/38156065/ https://pubmed.ncbi.nlm.nih.gov/37015016/ https://pubmed.ncbi.nlm.nih.gov/31230110/ https://pubmed.ncbi.nlm.nih.gov/34170576/ https://pubmed.ncbi.nlm.nih.gov/36622555/ https://pubmed.ncbi.nlm.nih.gov/23514876/ TIMESTAMPS 00:00 What is Range of Motion? 00:51 Muscle Growth 04:40 Performance 08:11 Mobility & Flexibility 09:35 Injury Risk 11:17 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance

STUDIES https://pubmed.ncbi.nlm.nih.gov/35069251/ https://pubmed.ncbi.nlm.nih.gov/28641044/ https://pubmed.ncbi.nlm.nih.gov/34125411/ https://pubmed.ncbi.nlm.nih.gov/33433148/ https://pubmed.ncbi.nlm.nih.gov/34757594/ TIMESTAMPS 00:00 Intro 00:12 Sets 03:30 Rest Periods 05:42 Exercise Selection 07:31 Warm-Ups 09:54 Rep Ranges 12:08 Strength & Skill 13:00 Cardio 14:33 Time & Effort 15:38 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance