https://www.davidliirakin.com/blog daily 0.75 2024-07-05 https://www.davidliirakin.com/blog/if-youre-feeling-unmotivated-to-work-out-read-this monthly 0.5 2024-07-05 https://www.davidliirakin.com/blog/5-ways-youre-overthinking-running monthly 0.5 2024-06-19 https://www.davidliirakin.com/blog/striving-to-be-healthy-is-not-selfish monthly 0.5 2024-06-11 https://www.davidliirakin.com/blog/the-one-trait-that-all-of-my-successful-rehab-clients-share monthly 0.5 2024-05-28 https://www.davidliirakin.com/blog/10-ways-to-run-longer-while-making-it-feel-easy monthly 0.5 2024-04-18 https://www.davidliirakin.com/blog/3-core-tests-that-will-guage-your-fitness-in-minutes monthly 0.5 2024-04-09 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/ce3c24c2-02c7-48e2-9b32-57d160f0cabe/Screen+Shot+2024-04-09+at+9.23.35+AM.png Blog - 3 Core tests that will gauge your fitness in minutes - REVERSE PLANK Target/Purpose: assessing shoulder stability, posterior chain strength, extensor endurance, etc… General Ranges: novice = 10–20 sec, intermediate = 20–40 sec, advanced = 40 sec+ Cues: Start in a seated position with legs straight and hands resting beside the hips. Next, press up and extend your elbows to elevate your position (photo). While doing so, tighten the glutes and core while attempting to keep a straight-line position with the whole body as seen above. Keep your shoulders relaxed and avoid tensing the traps up towards the neck. As you hold, remember to take deep, long breaths. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/f3fdf4f6-3b22-432a-8e65-ce2611972b07/Screen+Shot+2024-04-09+at+9.23.29+AM.png Blog - 3 Core tests that will gauge your fitness in minutes - BEAR PLANK HOLD Target/Purpose: assessing core endurance, knee health, quad strength, lower back health, etc… General Ranges: novice = 15–30 sec, intermediate = 30–1 min, advanced = 1 min+ Cues: Set yourself up on all fours with your knees bent at 90 degrees. To begin the test, simply elevate your legs off the floor and assume the position above. As you hold, ensure you take deep breaths from the diaphragm and keep your upper body as relaxed as possible. The assessment will end when you drop your knees to the floor. This one recruits tons of muscles outside of the core complex so it’ll be harder than it looks! https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/2da26445-a43b-4461-891f-d4c5bd038a1b/Screen+Shot+2024-04-09+at+9.23.40+AM.png Blog - 3 Core tests that will gauge your fitness in minutes - SIDE PLANK LEG RAISE Target/Purpose: assessing hip stability, oblique endurance, glute strength, shoulder stability, etc… General Ranges: beginner = 5–10 sec, intermediate = 10–30 sec, advanced = 30 sec+ Cues: Prop yourself onto your elbow with the only other point of contact being your foot. Ensure the core is engaged and glutes are squeezed together (avoid the infamous hip drop). Once you’re locked in, slowly raise the top leg 1–2 feet towards the ceiling and hold. Keep your top leg internally rotated so the heel stays in line with the toes — this will help engage your glutes while avoiding quadriceps takeover. The test will end when either or both of your legs start to drop to the floor. If you’re more of a novice, a great regression is to start on your knees instead of your feet. https://www.davidliirakin.com/blog/walk-backward-to-move-your-fitness-forward monthly 0.5 2024-03-26 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/6a6cf7a7-5300-4938-9f8c-d59ed78f998b/Screen+Shot+2024-03-25+at+5.20.48+PM.png Blog - walk backward to move your fitness forward Application: Bouts up to 5–10 minutes at a time Cues: If it’s your first time trying the retro walk, do it on a softer surface or have a balance support nearby. The whole point of this is to not overthink the movement pattern and trust yourself by only looking backward when you feel like you need to. As mentioned above, take this one slower than you think you should. As time progresses, you can think about gradually increasing the stride length of each step and also increasing the length of each bout. Start with about 60 seconds and then gradually work your way up to 5–10 minutes. If you want an additional challenge, try doing this on a slight grade of elevation or an unstable surface such as sand or chip trail. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/75702972-6053-41bf-93d5-e28b5145208b/Screen+Shot+2024-03-25+at+5.23.16+PM.png Blog - walk backward to move your fitness forward Application: 2 x 10–12 reps/side Cues: Stand in front of a step-up or stair. Raise one foot back and plant the heel on the surface. Next, push through the heel to engage the glute and extend the leg. Avoid dropping the pelvis by placing hands on hips and keeping them level. To maintain glute isolation, avoid pushing through the toe of the front leg. Start with 2 sets of 10 reps on each side and progress as tolerated. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/92d5843b-ad01-4735-b8de-0a99e932d02c/Screen+Shot+2024-03-25+at+5.22.26+PM.png Blog - walk backward to move your fitness forward Application: 2 x 30 seconds to 1 minute Cues: Start by getting into a quadruped position and then elevate your knees off of the floor as seen in photo one. From here, take small steps back with the opposite arm and leg as you maintain a neutral back and tight core. Take breaks whenever you feel like you’re losing form. While a lot is going on with this movement, ensure you keep your breathing consistent and prioritize form above all else. This is one of the best ways to strengthen your whole body without equipment to enhance coordination and muscular endurance. Your quads and core will thank you big time! https://www.davidliirakin.com/blog/the-training-philosophy-for-optimal-health monthly 0.5 2024-03-18 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/b421cbdd-7691-4b35-8388-a3427467ea7c/Screen+Shot+2024-03-18+at+11.02.17+AM.png Blog - The training philosophy for optimal health - Lateral Step-Ups Purpose: Boosting single-leg stability & strength. Application: 2 x 10–15 reps/side Cues: Find a step or curb and stand parallel to it. Next, plant one leg on the surface and extend up fully. To complete a rep, descend slowly and plant your opposite foot on the floor before extending back up. Similar to the squat, if you want to elevate the intensity of this exercise, simply tap the opposite foot on the floor but keep the load through your planted leg. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/77bdbc9a-6f90-4b94-8bed-e40c665c4c0a/Screen+Shot+2024-03-18+at+11.04.57+AM.png Blog - The training philosophy for optimal health - Proprioception Lunge Purpose: Incorporating more strength work and introducing proprioception training. Application: 2 x 10 reps/side Cues: Step forward into a lunge, letting the knee creep slightly over the toes. To progress, step onto a pillow or Bosu ball to add instability. This will further enhance the strength and stability capabilities of the knee joint. Be aware that this is more of an advanced movement, so if you’re a beginner, I’d suggest starting with a regular lunge. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/c71837e1-8631-46a8-9fba-934a3f1a9da0/Screen+Shot+2024-03-18+at+11.03.31+AM.png Blog - The training philosophy for optimal health - Knees Over Toes Squat Purpose: Increasing active mobility and strength while overcoming movement-related fear. Application: 2 x 12–15 reps Cues: Start by standing in a neutral stance with your feet about shoulder-width apart. From here, complete a modified squat by allowing the knees to freely move beyond the toes as you assume a calf raise position. This will build tensile strength around the knee while boosting ankle, calf, and shin health in the process. While it can be scary to move to this new range of motion at first, you won’t regret it. As long as you take things slow and progress over time it’ll feel natural, safe, and most importantly, liberating! https://www.davidliirakin.com/blog/core-training-is-not-what-you-think monthly 0.5 2024-03-14 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/e6cc252d-aba1-4665-913b-b025fcf177fc/Screen+Shot+2024-03-14+at+11.11.41+AM.png Blog - core training is not what you think - 2) Prone Bird Dog Application: 10–12/side Cues: This exercise is similar to the regular bird dog, but this time you’re working on extension strength of the arms/leg from a completely prone position. This is a great chance to work on extension through the upper back without diving right into a contralateral action. Start by lying flat on your belly with your arms up overhead. Next, lift the opposite arm/leg and hold for 1–2 seconds before slowly lowering. Remember to exhale while extending. This is also a good coordination challenge so focus up and try to keep the upper and lower body in sync! https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/281fd254-c71c-4556-afc2-c1be0a6efa94/Screen+Shot+2024-03-14+at+11.11.34+AM.png Blog - core training is not what you think - 1) Elevated Abdominal Breathing Application: 1–2 minutes Cues: Elevate your legs on a coach or bench so that your knee and hip joints are at approximately 90 degrees of flexion. From here, take deep breaths from the diaphragm, focusing on expanding the lower rib cage while keeping the shoulders and neck completely relaxed. To help guide your breath, place your hands near the belly and let them rise and fall with each deep breath. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/5a1df22d-7e29-4155-979c-aac088023196/Screen+Shot+2024-03-14+at+11.11.48+AM.png Blog - core training is not what you think - 3) Pallof Press Rotations Application: 10–12 reps/side Cues: Find a band or machine and set up the resistance at sternum height. Next, walk away from the anchor until you feel a strong yet manageable resistance. With the feet planted just wider than shoulder width, rotate the handle away from you as you rotate the spine. Hold for 1 second at the end range of motion, and then slowly return to neutral. Make sure to keep the elbows locked out throughout to increase the lever length of the resistance (the more work for your core the better!). Each rep should take about 4–5 seconds to complete as you use your core/hip strength to control the resistance instead of letting it control you. If you find the handle is snapping back uncontrollably, lower the resistance a bit. https://www.davidliirakin.com/blog/3-magic-exercises-for-seniors monthly 0.5 2024-03-04 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/6b0a7468-1db5-426a-8a6c-cbdde2cfcc62/Screen+Shot+2024-03-04+at+1.05.02+PM.png Blog - 3 Magic Exercises for seniors Application: 10–12 reps/side x 2 Cues: To start, stand on one leg. Lift the other knee towards your chest and make sure your arms are in the corresponding runner’s position. In slow motion, bring the raised leg back and down towards the ground without touching the ground with the toes. Be sure to bend your hips — not your back — as you reach backward with the moving leg. Swing your arms in a running motion as you move your leg back and forth. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/cae864a5-8aba-4b42-9ce3-47cf917a5eb1/Screen+Shot+2024-03-04+at+1.06.14+PM.png Blog - 3 Magic Exercises for seniors Application: 10–12 reps x 2 Cues: Approach this like any other squat, but slow down each rep so that it takes about 5 seconds to complete. Set your feet just wider than shoulder-width apart, and point your toes out just slightly. While keeping your core lightly tensed (pretend like you’re bracing for a punch to the gut), knees over the toes and heels planted on the floor, slowly hinge your hips back and lower into a squat with whatever depth you feel comfortable with. Hold for about 1 second at the bottom and then squeeze the buttcheeks, extend the hips, and rise back up into the neutral starting position. Remember to inhale during the lowering phase and exhale as you extend up. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/a6479b6c-0b64-4c84-af49-ddf12ea26135/Screen+Shot+2024-03-04+at+1.03.03+PM.png Blog - 3 Magic Exercises for seniors Application: 8–10 reps Cues: Start in a quadruped position (1st picture) and then slowly lower your hips towards your heels. The focus here is to create as much length from the bottom of your pelvis to the tip of your fingers. Remember to take a deep exhale as you drop into each rep. https://www.davidliirakin.com/blog/the-hidden-heart-rate-zone monthly 0.5 2024-02-26 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/c8a62009-10f9-4b26-8602-e7c8c7052869/Screen+Shot+2024-02-26+at+10.13.17+AM.png Blog - THE HIDDEN HEART RATE ZONE - HEART RATE ZONE GRAPH While you may find that the image above looks a bit complicated and ‘sciency’, it’s quite simple if you break it down. I encourage you to think about zones 6 and 7 as a re-classification of zone 5. All we’re doing is dividing the top end of your effort into more detailed sections to get even more out of your body’s physiology. To help make this crystal clear, let’s look at each one individually. ⤵ https://www.davidliirakin.com/blog/the-3-second-mobility-test-you-must-try monthly 0.5 2024-02-19 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/13552a45-6768-4005-8e58-172e45d5b290/Screen+Shot+2024-02-19+at+11.22.44+AM.png Blog - the 3-second mobility test you must try Application: Single-rep test Cues: Stand about 6 inches to one foot from the wall and perform an overhead squat without touching the wall with any part of your body. Hold for 2–3 seconds at the bottom and then elevate back up. All the while, ensure your heels stay planted on the floor so you're truly assessing your ankle mobility in the process. If you can do this without difficulty, you have above-average mobility, balance, and strength! If you’re not quite there, check out my mobility programs here. https://www.davidliirakin.com/blog/5-hard-truths-every-runner-must-hear monthly 0.5 2024-02-12 https://www.davidliirakin.com/blog/have-you-tried-the-butt-walk monthly 0.5 2024-02-05 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/560e30f9-d624-488f-b856-e45c0cfcbbbd/Screen+Shot+2024-02-05+at+1.01.56+PM.png Blog - Have you tried the ‘butt walk’? - Dynamic Side Stretch Application: 5 x 5 seconds per side, alternating each rep Cues: Get into a comfortable seated position with your arms overhead. On a deep exhale, shift your arms side to side to lengthen out the QL, along with other lower back and core muscles. Instead of holding for an extended period, pause for about 3–5 seconds at your maximal pain-free range of motion and then transition to the other side. This will keep your joints and muscles moving to lower pain and stiffness. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/0f55acdf-75dd-4981-8282-eb36bda83d62/Screen+Shot+2024-02-05+at+1.02.08+PM.png Blog - Have you tried the ‘butt walk’? - Exercise of the Day: Butt Walks (QL Walks) Application: 8–10 walks forward + backward x 2/3 bouts Cues: Start in a seated position with your legs extended straight out in front of you. Next, slowly shuffle your way forward by subtly shifting the hips back and forth. All the while, keep the spine upright and knees straight. After a few feet, try repeating this process going backward. While this exercise may look slightly ridiculous, it does a fantastic job of isolating the QL group and waking up the deep posterior muscles of the core. https://www.davidliirakin.com/blog/the-greatest-predictor-of-lifespan-is monthly 0.5 2024-01-29 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/842a3eb3-54a2-495e-90b4-4be0263f53ee/Screen+Shot+2024-01-29+at+11.41.49+AM.png Blog - The greatest predictor of lifespan is… - Estimated V02 max chart Here is an estimation of the various levels of V02max based on age and sex. In an ideal world, you should be sitting at ‘high’ or above on the table. While it’s good to know this chart exists, don’t get too obsessed over it. The mistake I see many health providers make is pushing clients to test for their scores and focus on getting their numbers as high as possible. There are two main reasons why I have a problem with this. https://www.davidliirakin.com/blog/this-health-metric-can-conquer-your-stress monthly 0.5 2024-01-22 https://www.davidliirakin.com/blog/5-health-goals-to-avoid-in-2024 monthly 0.5 2024-01-15 https://www.davidliirakin.com/blog/why-you-should-work-out-barefooted monthly 0.5 2024-01-08 https://www.davidliirakin.com/blog/my-top-5-trainer-tips-for-2024 monthly 0.5 2023-12-18 https://www.davidliirakin.com/blog/are-treadmills-bad-for-you monthly 0.5 2023-12-11 https://www.davidliirakin.com/blog/why-pt-rehab-isnt-about-exercise monthly 0.5 2023-12-05 https://www.davidliirakin.com/blog/the-key-to-building-a-strong-core monthly 0.5 2023-11-20 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/7d86f9b1-25d8-4626-8665-b48ff394c78e/Screen+Shot+2023-11-20+at+9.40.38+AM.png Blog - the key to building a strong core - Cues: 10–15 reps/side or 1 minute Application: Begin in a neutral plank position on the hands. Next, simply lift one hand and tap the opposite shoulder while keeping the pelvis neutral. Like with the side plank, you may want to start with a knee plank version and work your way up. While you may argue that this movement is less relevant for runners, the ability to coordinate the upper/lower body in this fashion will contribute to the health of your gait. Furthermore, improved stability through the upper body is never a bad idea for any athlete who’s looking to live a functional life outside of sport. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/c265bef7-ed0c-4202-a8ac-effde12211d5/Screen+Shot+2023-11-20+at+9.42.12+AM.png Blog - the key to building a strong core - Cues: 15–20 reps or 1 minute Application: Is this really considered a plank? Who knows. What it does offer is a killer, explosive-style exercise that will work your abs and trunk/low back stability. Start in a push-up position and then drive both feet up into position 2 with a slight hop. Just as fast as you got there, extend your legs once again and keep the trunk/core firm as you reset and prep for your next rep. This is as much of a cardio workout as it is a core burner! https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/e396e4ff-9d0b-425f-aa61-0ced5ac6fd69/Screen+Shot+2023-11-20+at+9.38.36+AM.png Blog - the key to building a strong core - Application: 10–15 reps or 45s-1min / side Cues: Prop yourself onto your elbow with the only other point of contact being your foot. Ensure the core is engaged and glutes are squeezed together (avoid the infamous hip drop). Once you’re locked in, slowly raise the top leg 1–2 feet towards the ceiling. Keep your top leg internally rotated so the heel stays in line with the toes — this will help engage your glutes while avoiding quadriceps takeover. Once you complete the recommended reps or start to lose form due to fatigue, rest for a brief period and switch sides. https://www.davidliirakin.com/blog/3-back-exercises-that-can-save-you-from-years-of-pain monthly 0.5 2023-11-14 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/7a103c03-092e-4ce3-bf0b-2094759c5097/Screen+Shot+2023-11-14+at+10.24.09+AM.png Blog - 3 Back exercises that can save you from years of pain - Application: 8–10 walks forward + backward x 2/3 bouts Cues: Start in a seated position with your legs extended out in front of you. Next, slowly shuffle your way forwards by subtly shifting the hips back and forth while keeping the spine upright. After a few feet, try repeating this process going backward. While this exercise may look slightly ridiculous, it does a fantastic job at isolating the QL group and waking up the deep posterior muscles of the core. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/e77550b2-4196-4d23-a053-33b49d546594/Screen+Shot+2023-11-14+at+10.21.29+AM.png Blog - 3 Back exercises that can save you from years of pain - Application: 2 x 10 / side Cues: Stand in front of a step-up or stair. Raise one foot back and plant your heel on the surface. Next, push through the heel to engage the glute and extend the back leg. While it may feel against what you want to do, allow the hip to intentionally drop down to the lower leg’s side as you lower. Then, on the way up, allow them to join back together in a level position. This will help engage the QL and get some much-needed movement through the stiff low back. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/0dfca5c0-9d97-44e1-b3ee-0ee6e7574af8/Screen+Shot+2023-11-14+at+10.25.48+AM.png Blog - 3 Back exercises that can save you from years of pain - Application: 10–15 reps or 30–45s / side Cues: Ok, this one is certainly a level-up from the first two, but I’m still confident that nearly everyone can pull it off 100% safely. If you need to, please start on your knees! Drop yourself onto your elbow with the only other point of contact being your foot. Ensure the core is engaged and glutes are squeezed together. Once you’re locked in, slowly raise the top leg 1–2 feet towards the ceiling. Keep your top leg internally rotated so the heel stays in line with the toes — this will help engage your glutes while avoiding quadriceps takeover. Once you complete the recommended reps or start to lose form due to fatigue, rest for a brief period and switch sides. https://www.davidliirakin.com/blog/5-reasons-why-your-injury-rehab-isnt-working monthly 0.5 2023-11-07 https://www.davidliirakin.com/blog/an-easy-trick-to-boost-mobility-instantly monthly 0.5 2023-10-30 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/b43d237f-e309-48f8-b6ce-3943c1c14ad8/Screen+Shot+2023-10-30+at+1.34.44+PM.png Blog - an easy trick to boost mobility instantly - 10-15 reps per side This exercise can be done in the position above, or a supine position with your elbow out to the side at 90 degrees. On a deep exhale, slowly rotate the weight away from your body while keeping the elbow anchored to isolate the shoulder. You’ll notice that you can’t get a ton of range of motion here, but whatever you can muster up without discomfort will be invaluable to your overall shoulder and rotator cuff health! https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/53d87a44-c135-4fa8-94c1-b1516f57501d/Screen+Shot+2023-10-30+at+1.34.39+PM.png Blog - an easy trick to boost mobility instantly - 8-10 reps per side Lie on the edge of a bed or plinth with a kettle safely wrapped around the foot. On a deep exhale, and with your pelvis posteriorly tilted and core braced, lower the foot down to stretch out the hip flexor. As mentioned above, go to your maximum pain-free range of motion, hold for 2–3 seconds, and then slowly raise the weight back up in preparation for your next rep. This can also be done with an ankle weight! https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/ed61352f-e6a5-4256-9808-951eda01b808/Screen+Shot+2023-10-30+at+1.34.34+PM.png Blog - an easy trick to boost mobility instantly - 12-15 reps per side Get into a wide stance and then lean to one side while bending the knee and hinging at the hips to begin a side lunge. Keeping both feet on the floor, descend to your maximal pain-free depth while keeping most of the load through the bent leg (image #2). Ensure the knee stays over the toes and doesn’t move laterally too much. Hold for 1–2 seconds at the deepest position and then slowly extend back up before switching sides. While this movement may feel incredibly tight and restrictive at first, trust that your mobility, strength, and stability will quickly improve as you stick with it. https://www.davidliirakin.com/blog/the-confusion-behind-cardio monthly 0.5 2023-10-23 https://www.davidliirakin.com/blog/3-positions-that-can-heal monthly 0.5 2023-10-16 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/9fd6ef28-9884-4d61-b124-19c00c2a4c4a/Screen+Shot+2023-10-16+at+11.37.30+AM.png Blog - 3 Static Positions that can heal - 2 x 2-3 minute hold Set yourself up in a neutral standing position with the feet just wider than shoulder-width and the toes pointed slightly out. Next, drop down to your maximum depth for a squat while keeping the heels on the floor. If this is too challenging, try doing it with TRX handles or any other grip that’s in front of you. If this position feels too easy for you, add a spinal extension component by holding a dowel overhead to further develop your t-spine mobility. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/6b364ad5-029a-4524-a06d-1a79167d20bb/Screen+Shot+2023-10-16+at+11.37.39+AM.png Blog - 3 Static Positions that can heal - 2 x 30s - 2 minute hold Find a stable bar and grip onto it, keeping the elbows straight and the body in a neutral line. Play around with the grip here and consider switching up the position of your hands every once in a while (hands facing away, towards, eagle grip, wide grip, etc…). As you hold, ensure you keep your breathing under control and stay relaxed throughout the neck and shoulders. If this is too challenging, wrap a band around the feet and attach to the bar. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/5aa01840-014a-4740-8f2e-64141875b31d/Screen+Shot+2023-10-16+at+11.37.46+AM.png Blog - 3 Static Positions that can heal - 2 x 30s - 2 minute hold Start on your hands and knees and then simply lift your knees off the floor so that just your hands and toes are making contact. Just like with the movements above, take deep breaths and focus on endurance. If you want to regress this exercise, do bouts of 5–10s holds and work your way up. If you’re looking for a progression, try completing bear plank kickbacks or bear plank shoulder taps! https://www.davidliirakin.com/blog/why-you-should-focus-on-bad-form monthly 0.5 2023-10-09 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/e49d8ab0-2882-43e2-a2e0-3c7a5a90d8f3/Screen+Shot+2023-10-09+at+2.13.08+PM.png Blog - why you should focus on ‘bad form’ - 2 x 10-15 reps Start on a step with a stick or other light object in your hands. Next, round the spine and roll down one vertebra at a time like a string of pearls — starting in your head and ending in your lower back. Hold for 1–2 seconds at the bottom position and then slowly reverse the motion to roll up, starting in your lower back and ending at the head. Keep your knees straight throughout. Remember to listen to your body and only go to your maximum pain-free range of motion! https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/59c2b254-9379-40c3-a2be-fcabc2759e8c/Screen+Shot+2023-10-09+at+2.16.56+PM.png Blog - why you should focus on ‘bad form’ - 2 x 15-20 steps per side Stand up on your toes. Next, bend your knees slightly so that they track over the toes. Maintaining this slight knee bend, take steps forward as you keep your heels off the floor. Do your best to push the balls of your feet into the ground as you take each step. If it helps, picture wearing high-heeled shoes that are forcing your knees slightly over the toes as you walk. As soon as you’re ready, grab weights and hold them beside you in a farmer carry position to load up the legs even more. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/a7751457-acdc-463e-acc5-13a76198d125/Screen+Shot+2023-10-09+at+2.14.26+PM.png Blog - why you should focus on ‘bad form’ - 2 x 10-12 reps This is very similar to a regular squat. Instead of hinging from the hips, let your knees track slightly over the toes as you descend. Yes, this will feel awkward at first. Once you’re at a depth that feels challenging, simply extend back up by engaging your glutes. If you don’t have access to a wedge, use a household object like a book. Ideally, we’re aiming for about 15–20 degrees of decline at the ankle to the toes. https://www.davidliirakin.com/blog/the-secret-ingredient-for-weight-loss monthly 0.5 2023-10-02 https://www.davidliirakin.com/blog/how-the-word-prehab-can-change-everything monthly 0.5 2023-09-25 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/0ef2e204-1164-4ba8-a0d9-660e9f23a456/Screen+Shot+2023-09-25+at+12.32.54+PM.png Blog - how the word ‘prehab’ can change everything - 2 x 10-12 reps Image from Physiotec https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/eec046b7-1efb-4a49-976c-7f49203557af/Screen+Shot+2023-09-25+at+12.36.24+PM.png Blog - how the word ‘prehab’ can change everything - 2 x 10-12 reps This is very similar to a regular squat. Instead of hinging from the hips, let your knees track slightly over the toes as you descend. Yes, this will feel awkward at first. Once you’re at a depth that feels challenging, simply extend back up by engaging your glutes. If you don’t have access to a wedge, use a household object like a book. Ideally, we’re aiming for about 15–20 degrees of decline at the ankle to the toes. https://www.davidliirakin.com/blog/want-to-get-fit-run-slow monthly 0.5 2023-09-19 https://www.davidliirakin.com/blog/a-message-for-those-in-physical-pain monthly 0.5 2023-09-12 https://www.davidliirakin.com/blog/3-things-we-get-wrong-about-knee-health monthly 0.5 2023-09-05 https://www.davidliirakin.com/blog/perfect-posture-doesnt-exist monthly 0.5 2023-08-28 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/9eca33ba-cc85-48a0-be58-e185ec9d1eab/IMG_5593.JPG Blog - perfect posture doesn’t exist - Pivot on heels and shift legs side to side. Hinge at the hips to extend the stretch. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/399f89c3-9277-4302-a46d-1b26913a8548/IMG_5686.JPG Blog - perfect posture doesn’t exist - 8-10 reps/position - focus on slow, clean reps https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/797455ca-22cd-4f30-99ea-9d92f50d3538/IMG_5688.JPG Blog - perfect posture doesn’t exist - Alternate between I & Y positions with arms. Two second holds per position. Neck stays neutral on pillow. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/07e55c05-29ed-41b6-b4bc-cf5c76ecc820/IMG_5587.JPG Blog - perfect posture doesn’t exist - 5-8 reps/side - focus on going to maximum pain-free range of motion https://www.davidliirakin.com/blog/5-things-id-never-do-as-a-kinesiologist monthly 0.5 2023-08-22 https://www.davidliirakin.com/blog/why-function-matters-in-fitness monthly 0.5 2023-08-14 https://www.davidliirakin.com/blog/redefining-what-it-means-to-be-strong monthly 0.5 2023-08-08 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/41811758-dc7e-422a-8dad-30a9dc5b4c7d/IMG_6916.JPG Blog - redefining what it means to be strong While this protraction/retraction exercise may not look like much, it will strengthen smaller muscles you’ve been neglecting while enhancing your endurance & safety with overhead movements. This was a huge help for me while recovering from a shoulder injury! https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/b3f0f109-0e65-4d13-b29d-117003a3c51f/IMG_6917.JPG Blog - redefining what it means to be strong While doing overhead presses with a barbell may look impressive, it’s this type of work that most of us should prioritize to stay functional and pain-free in life. **If you want cues and other transformational exercises, head over to my programs! https://www.davidliirakin.com/blog/morning-mobility monthly 0.5 2023-08-08 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/ef8a0664-5667-4ec0-97b4-179fae2302a4/IMG_5677.JPG Blog - the art of mobility training This exercise is called the open book. It specializes in improving mid-spine health. This is a great movement to zero in on to fully grasp the value of mobility training. Not only does this improve your movement capacity at the thoracic spine, but it can also decrease neck pain, enhance coordination of the trunk, and even sort out those stubborn knots that form between the shoulders. https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/6d7673a2-73bf-4864-a236-5d5ea6ec6c93/IMG_5679.JPG Blog - the art of mobility training - Additionally, it feels so damn good to get the body moving in an intentional way. It’s as if this small choice to open up your spine for a minute gives you a sense of agency over your body. All of a sudden you feel more connected to your breath and the stress occupying your mind gets interrupted for a little glorious ‘I’m present in my own skin!’ moment. This is the power of mobility training. https://www.davidliirakin.com/about daily 0.75 2024-01-31 https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102933858-XJBTJ7T7SY0MO56FEO0O/graphic-shape.png https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/139b7eca-3a04-4049-85c1-a80c2c1de7ab/5BE60C4F-9978-4509-9E4A-CF2F17208AA2-19137-00000EE8157EA87F.jpg https://www.davidliirakin.com/home daily 1.0 2024-05-02 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/e18cf10a-8dde-4f4f-be37-aa259f7bc7ef/89570AE5-7BEB-4704-84C1-8243325827A3-19137-00000EE804B2EC93.JPG https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102933911-OV9QZXIM8H96IR8SZHDU/Star+1.png Home https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102933922-R60A24XJM2HB8R3GJ2WE/Star+2.png Home https://images.squarespace-cdn.com/content/v1/624b503bf355c85bf8657e7b/1649102933934-Y97BEZAHS7SD1WKLTMMJ/Subtract.png Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511440608-5BVMHVN4WR2I9YQV1WWR/Aro+Ha_0010+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511467879-K5J9BYNACHJVDV3BNSFU/Aro+Ha_0387+1.jpg Home https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511743693-J3A8OYH6X8C7RXNU5K0J/20140301_Trade+151_0124+1.jpg Home https://www.davidliirakin.com/terms-and-conditions daily 0.75 2023-07-28 https://www.davidliirakin.com/1on1exerciserehab daily 0.75 2024-01-30 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/ed1bfb1b-848e-4115-8bcc-c7ffcf3c5421/DC27380F-2EAF-44C0-800B-9C72FBCA409E-19137-00000EE7F2B3A9DD.JPG https://www.davidliirakin.com/run-coaching daily 0.75 2024-02-21 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/2a3a2de1-c2a9-4d92-8b90-e8ac7066c315/pexels-cottonbro-studio-5319375.jpg https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/0b5afcf4-47eb-483b-b174-b88cb74c588a/0CA7BA45-D27D-453B-B87D-1A54F124502C-19137-00000EE7BD541FB7.JPG https://www.davidliirakin.com/book-session daily 0.75 2025-05-13 https://www.davidliirakin.com/consultation daily 0.75 2025-05-13 https://www.davidliirakin.com/programs daily 0.75 2024-02-02 https://www.davidliirakin.com/programs/function monthly 0.5 2024-02-02 https://www.davidliirakin.com/programs/mobility monthly 0.5 2024-01-16 https://www.davidliirakin.com/programs/running monthly 0.5 2024-03-07 https://www.davidliirakin.com/programs/strength monthly 0.5 2023-11-08 https://www.davidliirakin.com/programs/p/healing-the-it-band-new monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1709777414549-NP521AO2JYBNVT4C1JRO/1.png Explore My Programs - Healing the IT Band https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1709777414378-A232LWDD2QE8Y4PANSG1/2.png Explore My Programs - Healing the IT Band https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1709777413904-4CR91I6FMF00P3GRJKRI/3.png Explore My Programs - Healing the IT Band https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1709777414472-4VQYN2ATZ31JA0IXDRWV/4.png Explore My Programs - Healing the IT Band https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1709777413826-BYO2DRV4YVPQQCNOLANR/5.png Explore My Programs - Healing the IT Band https://www.davidliirakin.com/programs/p/the-plantar-fasciitis-fix monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1707937009886-LINU7T8JDZE5HKT373LT/1.png Explore My Programs - The Plantar Fasciitis Fix https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1707937009188-ZM69K1R7JZUEA1U38Z0J/2.png Explore My Programs - The Plantar Fasciitis Fix https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1707937008567-KYORLO5VCUU1H6EA9UKQ/3.png Explore My Programs - The Plantar Fasciitis Fix https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1707937009100-B8UM9GDA0NVHFOIBETK7/4.png Explore My Programs - The Plantar Fasciitis Fix https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1707937008643-6HYV4RVTTEZ9B7EPAARM/5.png Explore My Programs - The Plantar Fasciitis Fix https://www.davidliirakin.com/programs/p/defeating-shin-splints monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1706910026763-S3OXZ44PRA61313K4IK1/1.png Explore My Programs - Defeating Shin Splints https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1706910026456-WME2J0TV0UEGPLYGCFOD/2.png Explore My Programs - Defeating Shin Splints https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1706910025882-R75934KKFWTQTQT8BXI8/3.png Explore My Programs - Defeating Shin Splints https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1706910026383-4UUF8AXGXLBOQNJBG5JJ/4.png Explore My Programs - Defeating Shin Splints https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1706910026004-55BLOW7WGHIJCXTVTUVN/5.png Explore My Programs - Defeating Shin Splints https://www.davidliirakin.com/programs/p/flexibility-for-life-new monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1705372794547-9X7WOVFHOFJ76MBVJF43/Untitled+design+%286%29.png Explore My Programs - Flexibility for Life https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1705372534256-NUEHPQA6JQ6LINBIRRVL/2.png Explore My Programs - Flexibility for Life https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1705372533511-D2R2I3ULCQIME6XFKB24/3.png Explore My Programs - Flexibility for Life https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1705372536968-OYJSHLQI5UTS5SEA4SZH/7.png Explore My Programs - Flexibility for Life https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1705372533391-BM19TYWL49BW3WM3PNE9/8.png Explore My Programs - Flexibility for Life https://www.davidliirakin.com/programs/p/solving-neck-pain monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1701400841422-Z1ZM2YF9XRIE0HIKIFYX/Untitled+design+%286%29.png Explore My Programs - SOLVING NECK PAIN https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1701400698610-S4YPIS01EBL09CVTY1GV/2.png Explore My Programs - SOLVING NECK PAIN https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1701400697434-MPHZI9XHUMOEJG66CIE3/3.png Explore My Programs - SOLVING NECK PAIN https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1701400700080-H4BID687Y7XUHYQNVG7X/4.png Explore My Programs - SOLVING NECK PAIN https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1701400697675-H6IS3RM3ERG453IW36W9/5.png Explore My Programs - SOLVING NECK PAIN https://www.davidliirakin.com/programs/p/erasing-back-pain monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1699474622893-VMVB3Q453FWXU3Z7WJDS/1.png Explore My Programs - Erasing Back Pain https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1698952798326-VGJDANSZKZIZTYMEF05L/2.png Explore My Programs - Erasing Back Pain https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1698952797169-O5SYR7YOQUEHSGIR31YG/3.png Explore My Programs - Erasing Back Pain https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1698952799573-4A87E7Z93CC0B01TE3DB/7.png Explore My Programs - Erasing Back Pain https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1698952797083-IQ7SXZT63P2N2K2FIGCC/9.png Explore My Programs - Erasing Back Pain https://www.davidliirakin.com/programs/p/mastering-the-glutes monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1697831365014-RWIYJ1U49TXCAQNJR4DI/2.png Explore My Programs - Mastering the Glutes https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1697831363779-F9KEWM88RPUDX4FGLPZ3/3.png Explore My Programs - Mastering the Glutes https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1697831366539-46ZD6YY2ITK5JNG2MUKH/5.png Explore My Programs - Mastering the Glutes https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1697831363779-Q5PN6U1GV3GVK1D3TSX3/9.png Explore My Programs - Mastering the Glutes https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1699474753305-DDLLO3CBNNEEP0WPANW9/Untitled+design+%282%29.png Explore My Programs - Mastering the Glutes https://www.davidliirakin.com/programs/p/new-pain-free-running monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1699474584682-71HYSGFIH4UDYZSO56U3/2.png Explore My Programs - Pain-Free Running https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1695956964554-WAZ8TW0EL0G04D3HMNFJ/2.png Explore My Programs - Pain-Free Running https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1695956963711-69GKI7WYQELBKJK8T1V6/3.png Explore My Programs - Pain-Free Running https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1695956965724-TQSEMCVP5F9P08363Q8V/4.png Explore My Programs - Pain-Free Running https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1695956963785-C9BMT810DXIYEV2JJ6QC/5.png Explore My Programs - Pain-Free Running https://www.davidliirakin.com/programs/p/unbreakable-knees monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1699474548174-5X91CELCGPOPFKSPS7I0/3.png Explore My Programs - Unbreakable Knees https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1694656273383-CIFBI3YEP37ZDV25C8B8/2.jpg Explore My Programs - Unbreakable Knees https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1694656272956-Q8Z43MI1B4YQ5LHPHXVK/3.jpg Explore My Programs - Unbreakable Knees https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1694656273345-M157MV84DV58GM4IIKZM/4.jpg Explore My Programs - Unbreakable Knees https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1694656273036-0RNW1QRAY19LRHUKRT7K/7.jpg Explore My Programs - Unbreakable Knees https://www.davidliirakin.com/programs/p/mastering-the-core monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1699474469294-873JXAIB31Q80UTSVXFG/9.png Explore My Programs - Mastering the Core https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693437275266-9GA5UX9ZDV0B5EHBTASW/2.png Explore My Programs - Mastering the Core https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693437274713-EHCRPUP06SISDSTX64BH/3.png Explore My Programs - Mastering the Core https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693437275889-8WNJEUM18FTZ3F457DKN/4.png Explore My Programs - Mastering the Core https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693437274575-YNQMRJNZB0F6EJV3HY0X/7.png Explore My Programs - Mastering the Core https://www.davidliirakin.com/programs/p/happy-feet-for-life monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1699474426991-QAYC16VR0SNDCB1PJ8OO/8.png Explore My Programs - HAPPY FEET FOR LIFE https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693435524397-4XXAH7AWHAQPLIA89UKP/2.png Explore My Programs - HAPPY FEET FOR LIFE https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693435524049-U4I6JLPE746OA3I51JTL/3.png Explore My Programs - HAPPY FEET FOR LIFE https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693435525127-KTK9E6CTFQQDLOCKQAXT/4.png Explore My Programs - HAPPY FEET FOR LIFE https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693435524005-9KHLQQF2TOU8K9PRAZHC/5.png Explore My Programs - HAPPY FEET FOR LIFE https://www.davidliirakin.com/programs/p/pain-free-sitting monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1699474211076-9DNSR8BXINP15XZIW88R/5.png Explore My Programs - Pain-Free Sitting https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693436281615-6075GS85AZL9PGQ2Y32X/1.png Explore My Programs - Pain-Free Sitting https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693436281136-A7991KSE9OSQ386BRKBI/2.png Explore My Programs - Pain-Free Sitting https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693436282290-DNIM794XV8QLM11GYKP0/3.png Explore My Programs - Pain-Free Sitting https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693436281267-IWUU65NBPIKVRSX19CQF/4.png Explore My Programs - Pain-Free Sitting https://www.davidliirakin.com/programs/p/bulletproof-shoulders monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1699474337270-4MDMF02EY4JKDRKOPENI/6.png Explore My Programs - Bulletproof Shoulders https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693435741198-L6UFCPQX48LTRN4747IP/1.png Explore My Programs - Bulletproof Shoulders https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693435740542-ZWDX4JFE53JGI472IPF7/2.png Explore My Programs - Bulletproof Shoulders https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693435741519-GFKESP4N1PY3VOCDUYMY/3.png Explore My Programs - Bulletproof Shoulders https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693435740627-0NJYC12CSIIKAPXGIKQD/4.png Explore My Programs - Bulletproof Shoulders https://www.davidliirakin.com/programs/p/eliminating-stiff-hips monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1699474394966-FJC9W00M4ETGCRPRHSAT/7.png Explore My Programs - Eliminating Stiff Hips https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693434740109-NUVAADZVZLBJLULLB591/3.png Explore My Programs - Eliminating Stiff Hips https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693434741220-JN6EP2TR3W4RLY0LTIQL/4.png Explore My Programs - Eliminating Stiff Hips https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693434739903-7401B3WX54UZTK6HA0AB/5.png Explore My Programs - Eliminating Stiff Hips https://www.davidliirakin.com/programs/p/5-minute-mobility-free monthly 0.5 2024-05-17 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1699474012739-8DFO82C2369FWBU8U55V/4.png Explore My Programs - 5-Minute Mobility https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693436563005-MZ5BF86QUWE732E2SNUW/1.png Explore My Programs - 5-Minute Mobility https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693436562541-BYJXQOCX6ZBKD80YWJ6G/2.png Explore My Programs - 5-Minute Mobility https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693436563706-T6NWJDZGWB95NHS0AZVD/3.png Explore My Programs - 5-Minute Mobility https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1693436562409-DSYQTHTZ4FBDUBT3X8NB/4.png Explore My Programs - 5-Minute Mobility https://www.davidliirakin.com/ebook daily 0.75 2024-05-01 https://www.davidliirakin.com/ebook/p/how-to-heal-the-body-through-movement monthly 0.5 2024-05-01 https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1714547943583-BNAHT6TPK0A8UKHR2C3H/1.png My Book - How To Heal the Body Through Movement https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1714547943662-X54B564UAETY11L8D922/2.png My Book - How To Heal the Body Through Movement https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1714547943703-6WTYKUX4POMD1C9ZFM3H/3.png My Book - How To Heal the Body Through Movement https://images.squarespace-cdn.com/content/v1/64a1ca8b8559182b8cf23096/1714547943593-DRX3RDJ2ZRMIHHSI84RT/4.png My Book - How To Heal the Body Through Movement