These are superduper beginner workouts. An elite athlete probably does this on day one after coming back from a substantial injury. Seeing this does nothing for you if your above that level.
@@artisdying Don't make the mistake of thinking that elite level training is of any benefit to longevity. There's a reason athletes have or had to retire in our late 20s and late 30s. Our bodies are worn out but training to the top extreme. I'd argue that training to be top level is worse for your body than not exercising at all.
# Weekly Exercise Program ## General Guidelines - Warm-ups should take about 7-10 minutes - For power exercises: Quality over quantity, stop if speed decreases - Strength work: 2 rounds of 5-8 reps per exercise - Rest between exercises with mobility/flexibility work - Focus on stability and control over speed - If time-crunched, reduce reps but maintain quality ## Day 1: Lower Body Focus ### Warm-up Sequence (7-10 min) 1. World's Greatest Stretch - Elbow to instep - Hand to outside - Hamstring stretch - Add rotation elements 2. Inchworm Walk - Walk out as far as comfortable - Optional push-up - Walk back with control 3. M-Drill - Focus on deceleration - Quick transitions - Control over speed 4. Reach and Roll - Keep feet planted - Emphasize hip opening - Add ground contact variation 5. Slender Lateral Drop - Smooth, rhythmic movement - Focus on eccentric control - Use metronome if helpful ### Power/Speed Work 1. Sled Bursts (3-4 sets) - 8 steps maximum - Focus on posture - 70% effort to maintain form 2. Extension to Slam (2 sets of 5) - Full extension through toes - Optional vertical jump - Rest between sets 3. Power Skips (2 sets of 5) - One step between skips - Height over distance - Focus on rhythm ### Strength Work 1. Goblet Squat (2 sets of 5-8) - Controlled eccentric - Knees track over toes 2. Single-leg Romanian Deadlift (2 sets of 5-8) - Focus on hip hinge - Maintain neutral spine 3. Nordic Curls (5 total) - 3 with hips extended - 2 with slight bend - Follow with cat-cow stretch 4. Rotational Press (2 sets of 5-8) - Focus on smooth movement - Full hip rotation - Moderate weight ### Conditioning - 8-minute bike for max distance - Maintain posture throughout - Reduce intensity if form breaks ## Day 2: Upper Body Focus ### Warm-up Sequence 1. Quadruped Step-Through - Multiple movement planes - Various speeds - Focus on stability 2. Karaoke Drill - Add hip turns - Mix speeds - Maintain rhythm 3. Skater Squat - Focus on knee tracking - Control descent - Build stability ### Power/Speed Work 1. Medicine Ball Rotational Throws - Focus on hip drive - Dissociation of upper/lower body - Moderate weight 2. Vertical Medicine Ball Throws - Control descent - Focus on triple extension - Quality over quantity ### Strength Work 1. Single-Arm Row with Balance (2 sets of 5-8) - Focus on anti-rotation - "Pocket" the weight - Control throughout 2. Hollow Hold Press (2 sets of 5-8) - Maintain position - Focus on stability - Build shoulder control 3. Spider-Man Push-ups (10-20) - Add anti-rotation - Control movement - Quality over quantity ### Conditioning - Sled walks - Focus on posture - Moderate pace ## Day 3: Full Body Integration ### Warm-up Sequence Similar to Day 1 but with variations - Different movement patterns - Focus on what's tight that day - Build complexity gradually ### Power/Speed Work 1. Lateral Jumps with Stick (2 sets of 5) - Focus on landing - Build stability - Control position 2. Medicine Ball Work - Vary throws - Focus on power - Quality over quantity ### Strength Work 1. Turkish Get-ups (2 sets of 3-5 each side) - Focus on positions - Build stability - Control throughout 2. Single-leg Glute Bridge (2 sets of 20) - Focus on isolation - Control rotation - Build stability 3. Anti-rotation Band Press (8 each side) - Maintain position - Build core control - Focus on stability ### Conditioning - Rower intervals - Focus on posture - Maintain form ## Recovery/Mobility Work (Daily) - Face pulls - Neck exercises - ATG squats - Tibialis raises - Active stretching between sets ## Notes - Scale all exercises based on current ability - Focus on quality of movement over quantity - Add load/complexity only when movement is mastered - Listen to body and adjust volume as needed - All warm-ups should prepare for the day's specific activities
@@MrPootzen Maybe, but we're talking about a min-maxed workout for the most optimal longevity, including for power/speed, strength, flexibility, and mobility. I wouldn't say it's needlessly complex, but rather trying to get as many movements, muscles, and balance/flexibility into every exercise possible. - I reserve my judgement on it until I try this out at the gym for a couple weeks. - Kind of hard to copy this routine exactly since my gym probably won't like ball slamming for example, so have to find some alternatives.
As a fitness instructor I find this fascinating! Love it! We so often neglect agility, balance, and active range of motion. Everyone’s is so focused on weight loss and functionality gets forgotten
I like this Bryan so much, always open for ideas, never arrogant, always nice, you can see his commitment in his eyes that he wants to be good at all those things
At this point I'm pretty deep in what I'd call the Andy Galpin ecosystem - I've watched/listened to probably 20 hours of podcasts, bought some of his Molecular Athlete training courses (even though I'm not a trainer, they are still full of interesting information), and have used Absolute Rest. And yet, this might have been the single best thing I've seen him do. Honestly, the ease with which he moves while demonstrating the warmup exercises is my new model for what I want my performance goals to allow me to achieve. I'm a long way away from it, but hopefully in a few years I'll be able to re-watch this video and seem myself at that level.
After i listened to him talk with obsession over at the huberman lab podcast i built a new persoective on how to structure my workouts it's actually life changing
Diversifying our movements really helps. Most of us sedentary people don’t even scratch the surface of the potential of our body. Only recently I reframed myself as an athlete as I proved to myself that my body can learn new moves: ballet (formation and core), belly dance (great spine/ hip movement), yoga (flexibility and strength), mountain biking (instant reflex and coordination with bike as body extension), piano for many years (eye hand coordination and both brain hemispheres). I can recognize some movements from vocabularies of different disciplines: 14:14 movement is called “grapevine” steps in belly dance, the first warm up is yoga extended to a straight off mat sequence. The workouts in this video offer many new ways to explore. Thanks both gentlemen! ❤
That's amazing Sophie! If looking to really round out the athlete in you, I suggest at some point trying out resistance training to really develop the strength component. I do yoga daily, but it's not too great for this component of fitness.
I hated this video… until I tried the “unnecessary” and “complex” exercises. Writing this after the exercises, and I’ve never felt better in my life. This is truly an incredible video. Thank you Bryan!
Yea these comments show you how rigid and closed off people are to different ideas. Which is crazy considering they are literally watching the human embodiment of different ideas (Bryan Johnson) People somehow dont realize that exercise isnt all about muscle alone. Its also about mobility which is important as we age.
@@thealienrobotanthropologist watch one Andy galphin and huberman podcasts, it's not as simple as you make it out, there's definitely research going into exercise because we don't know all the effects of specific exercises on our bodies, though we do know enough that for most it won't matter much
Love to see how dogmatic people become when they discover their favourite thing happens to be "evidence-based". It's actually crazy... to the point they will even ridicule Galpin for recommending plyometrics and speed-centric movements to build injury resistance and promote longevity. Guess what bros, these are also "evidence-based" recommendations lmao.
I was an elite athlete for many years, and this is a beautifully made program designed for longevity - in terms of maintaining ability of functional movement, whilst training the mind-body connection 10/10, thanks for sharing Bryan and Dr Galpin
No, this is some made up nonsense. I hate when people see something they don't understand because it is overly complex, and think that this is good just because they don't understand it. If I have to sum this whole program in one word: Unnecessary.
@@idan5323 idan, These types of exercises are free flowing and offer room for more variability of movement/balance than repeating the same movement in a uniform way. Benefits of this include activating different neural pathways, creating room for playfulness, and it also leads down the path of great mind-body connection in relation to the present moment. I don't expect you to understand it, or understand the benefit of it until you've experienced it.
@@idan5323 Funny how you assume the commenter "doesnt understand anything" when they have stated they were an elite athlete for years, clearly they know a thing or two. If this program doesnt work for you thats okay but for many people this is an entryway to fitness and as long as it gets people moving, its doing something right
@@melb.4626 don't quote things I did not write. This program will make people go to sleep and quit fitness for good. What you are saying is not wrong, but you are also not saying much. This is not opinions but facts: those movements are complex and unnecessary. You go through much more functional movements in any contact sport. You can do yoga who has a lot of research. But this is some flashy bullshit to make people who doesn't know anything think he is some kind of professional, which if he really recommends this crap, he is not - he is a sharletan
Blueprint changed my life. I am 44. I went from 215lbs down to 175lbs in 6 months following the blueprint sleep, nutrition, and exercise protocols. I went from 32% body fat to 20% and I feel like I'm in my 20s again. I love Andy Galpin for athletes. I BEG you, do not make this the new exercise protocol. The original exercise protocol allows begginners to scale up without getting injured. Even the warmup exercises on this one would be inaccessible to most non-atheletes or they could get hurt doing it. Many will get discouraged and not even get started. Bryan, you are changing people 's lives and i hope you continue to reach as many people as possible.
This protocol can easily be scaled too…… every movement here has a progression even if it wasn’t shown here. Just take the foundations of what the movement seeks to achieve and make it more basic
@@b-sideplank How do you define "better". Yes, it might achieve optimal sports performance results for the top 10% of athletes, but it's not "better" for the vast majority of people. He literally said in the original protocols that he was not trying to be an athlete because most people aren't and it's not necessary if you're just focused on longevity. This is a complete 180 on that position.
I find your mentality a bit odd to be honest. Embrace the change. Don’t get attached to one certain training style. Change it as new things are learned. The only person you’re limiting and fooling is yourself. This wouldn’t be good for most athletes. Athletes need to move in certain ways and not in others. It makes more sense to spend all of your time working on the certain movements your sports requires. This IS for the average person or anyone who is focused on longevity. To live long and to keep a long health span you want to be mobile in all ways. Good strength, cardio, flexibility, mobility in all directions etc. as this will stop how things like falls and make injury less likely. Embrace it brother! Good luck.
Kudos to Bryan for taking himself out of his comfort zone and putting this out there. New movements patterns, especially ones that require coordination like these, always feel odd to begin with. I feel like the principles here are pretty solid, but the warmup might be tweaked to fit your own enjoyment of it. Complexity and time shouldn't be a barrier to entry, so, to each their own. A tip in case anyone is reading. As far as the power exercises, he needs focus on practicing the technique and be relaxed in the beginning. Yes, these are 'power' drills, but it all comes from good technique and relaxation first. As with the warmup, there's a lot of new movements and rotational work and that requires some learning to do efficiently and balanced. Slow is smooth, smooth is fast. The strength section seems a little needlessly convoluted/busy imo. It appears to me that the added instability only takes away from the program as far as gains are concerned, in addition to adding another layer of mental fatigue. Too many exercises, too much waisted time, too much information. Sometimes less is more and perfect is the enemy of good. It also may add yet another barrier to entry and adherence, which I'm sure Galpin is quite aware of. Depends on how Bryan likes it really, but I don't see the point.
Yep it works great I did my workout today on a maple tree branch, it's an old big one in the branch has the springiness to it that assist you for a wide grip pull-up leg raises
Andy is the only one I would buy an exercise program from. The way he includes so many often overlooked aspects of movement and especially emphasizes the play is amazing. Bryan, good job. Way to go, but only the more to learn!
Watching this video I learned that there is a huge difference between my workout programs and one by an absolute professional - this has been an absolute masterclass. The warm ups are definitely getting incorporated
I really appreciate your openness and humility. You are top 1% for your age in every category, and showcasing you can still always get better is inspiring. I cant wait to incorporate this into my training regimen. I have never trained any mobility exercises. You should of seen me trying these movements hahaha I have a long ways to go! You killed it!
Great video … highlights the difference between how athletes train and people who just lift. Functional patterns address all the planes of motion and strengthen the body from all angles
My thoughts: Some people here think they know better than the guy teaching bryan, some don't. Whatever they think, he is a pro and knows why he does what he does. Yeah its hard to track progress with some of these exercises but here is my take: From what you can see, the program really could use more cooridnativie and dynamic elastic exercises. They are extremely important for longevity, think of how bryan sprained his ankle altough he is very well trained. That could maybe have been prevented if there were more dynamic movements in his routine to train coordination. As we age, being dynamic, able to react to ones environment and resistent to sudden movements is THE most important thing when it comes to movement, big muscles are protective, but they cant help you when you are still and unstable.
Adding movement training is very important indeed. They overcomplicate it though by cramming it into the weightlifting training. For most people I would say: simply add a movement training which can be a dance class or anything. Afraid of falling? Go to a fighting sport with take downs or parkour and you will learn how to fall. The more different sports the better. Classes are often easier to adhere to as well since you have to go at that moment rather than postponing a home workout. Can't cram the movements of life into a set of isolated exercises.
Crucial. Although I have found that running, especially if you do it on rougher ground and include sprints, keeps your reaction speed healthy. Running is just the best exercise all round.
You have a major logical fallacy: Appeal to authority. Everyone can read and evaluate research paper. The most important skill is critical thinking. This is just make up some bullcrap that "looks cool" but is unnecessary and counter productive. You want to get better at functional movements? Go play basketball. Go do yoga. Add hard strength training to the mix. It would be much better workouts than this nonesense.
@@idan5323 Yoga can be dangerous for those that need to have strength in movement. You just showed you did not do you research as you claim. You're essentially doing the same thing as appeal to authority, but in reverse.
I have to be honest: the whole program comes across as unnecessarily complex. While I understand that Bryan's main goal isn't purely hypertrophy, I don’t see the point of including exercises like the one-arm wiggly bench press when a regular dumbbell bench press paired with targeted core exercises would be more effective. It feels like the trainer might be adding unconventional exercises just to stand out, rather than focusing on the most effective training methods that align with Bryan’s goals. Hopefully, Bryan comes to the same conclusion, as he really needs an efficient and easy-to-follow program for his 'Don't Die' Project. It would be a shame if no one actually used an 'official' program like this because it’s overly fancy and complicated.
Exactly my thoughts. And yes, it is extremely important to be able to track progress either concerning weight added or the number of reps. I don't even know how I'd track progress of these exercises. Some of them I do already as warmup, but I don't even count them as workout. I feel like this 'science-based'-fancy-exercises approach is more or less 'focusing on details while losing sight of the big picture'.
I was an elite athlete for many years, and this is a beautifully made program designed for longevity - in terms of maintaining ability of functional movement, whilst training the mind-body connection 10/10, thanks for sharing Bryan and Dr Galpin
including mental health is the last component blueprint is missing. a dorctor k interview would be amaizing with his mision to give mental health free for everyone. a colab would be just do die for :).
Another thing would just be mental abilities in general like memory, intelligence, brain speed etc. Which could be helped through brain training like at brainhq or syllogimous v4 for relation frame theory. I personally work with these myself as recommended by my psychologist (for the brainhq I found syllogimous on my own) alternating daily 30 minutes between each the research the conducted also suggests brainhq can also help with mental health as a bonus too. Syllonimous and relational frame theory is a bit more experimental but has been shown in some studies to increase iq in autistic children by 23 points after a few months (I think it was called SMART training there)
The balance drill looked fun. Thank you for bringing Dr. Galpin to us all. It's always good to have new strategies. Many of these warm ups recall yoga or martial arts or something more ritualistic without the regional or religious baggage.
THANK YOU FOR THIS! I've been watching Andy pop up on numerous podcasts, and never understood what the hype was all about (never listened to them anyway). But the levity with which he performs the warmup moves just had me stunned and motivated to push much harder (smarter) with my training. I've been doing Insanity the Asylum in the past, and just restarted the program but I'd benefit greatly from a slow and controlled warmup that prepares me for the moves. The thing I love about the Asylum program is that it checks all the boxes on strength, endurance, complex movements, coordination, agility, speed, HIIT, flexibility and balance. Andy just convinced me that it is the right way to train. Though I started to enjoy traditional weight exercises, and I feel that it's beneficial to include them as well. But it's hard to figure out a schedule I can stick with that covers both.
Fantastic content. I had been following the blueprint protocol and adapting the exercise routine as it was interesting but lacking important pieces to the puzzle. Now fixed with many more options and possibly 3 different workouts or more! Variety is the key🎉
BRIAIN is a beast! Brian you show your strength and endurance learning these drills. Your competitive edge really shows. You just continue to progress to such a Super Human. “Athlete” 💯
Love to see you incorporating more functional/mobility work Bryan. Obviously you've put on a lot of muscle (which is no small feat), but it'd be cool to see how close we can get you to moving as fluidly as a 27-year old athlete from here on out
@@campersruincod6134 Because we all know that HGH is only used for, checks notes, thymus growth. What's weird about mentioning that HGH makes putting on muscle easier? Why are you creeping the thread?
@@ebirch90 The dose of HGH required to increase muscle mass or strength is incredibly harmful to biomarkers. Bryan Johnson would never sacrifice health for bodybuilding.
I’m from the same island and year as Olympic windsurfer Van Reiselbergen. I once tried surfing on the same beach next to him, but I kept falling off the board. For a while, I thought I just didn’t have the ability. But then I realized the problem was that I was trying too hard. When you focus too much, you engage the wrong part of your brain-the one that’s good for thinking but not for movement. Once I stopped overthinking, I was able to balance effortlessly on the board. It’s interesting how many smart people rely on the analytical part of their brain, the part that excels in studying and problem-solving, but isn’t as skilled in physical coordination. As a result, they can be brilliant thinkers but struggle with things like driving or even just moving gracefully. I feel like Brian might be one of those people. So, Brian, try to let go of the overthinking! Don’t think too hard-just let yourself move. Don’t think, don’t die!
Right brain is the one connected with looking at the big picture and working with the body, sadly it's not specialized in language so we cannot directly think with it, but it's super powerful. Sometimes it comes up with really good sounding original songs while I'm dreaming or half awake. I know that it came up with the songs because I didn't.
Love this! I swear last night's been the FIRST night in YEARS that I fell asleep quickly and didn't wake up (and have to pee) during the night! Just from following Bryan's sleep protocol, and intaking my last food and liquids for the day before 2 pm. Oh, and observing the 60 min wind-down time before bed without screens, and with dimmed lights. THANK YOU Bryan!!!
Loved the playfulness and the potential to master some awkward and difficult moves, only watching could feel my heart bumping faster. Feels like it's great to work some of these movements for whole body mobility and strength
The fact that this video’s views aren’t doubling every day shows people won’t really change. They’ll watch it today but skip these exercises tomorrow because it requires effort. You can see who’s truly committed by checking how many extra views show up in the next 24 hours. That’s why valuable content is rare.
This is amazing, it actually shows how we as humans loose the mind body connection as we age and how it is actually important to maintain it for general health. I bet people who maintain this are physically and mentally sharp in their later years. Props to Bryan for giving us a view into this training session as well as showing his humility while being open to learn new things. This also shows his commitment to point out the importance of mind body connection for longevity.
he clearly mean that there is no wrong as long as you are engaging the target muscles, that is why he corrected him when he looked slopy or all over the place because he wasnt engaging what he supposed to
Love the movement he’s throwing at you Bryan. Invest in a slack line. Great for fine core stability. Super fun and challenging. Gymnastic rings! Animal flow
29:04 - I could feel my tension level drop significantly when Brian moved those barbells out of the way. Love this video, it feels genuine, seeing someone struggle a bit and actually learning new things. It could have been an ordinary exercise video with well prepared and rehearsed moves and I'm glad it's not.
Love this! Very useful & looks fun 😊Trying this first thing with my workout tmrw morning! -> tried the warm up this morning & felt amazing starting my workout; can still feel the "looseness" in my body😊
Hi Bryan I’m not sure if you’ll read this but I wanted to let you know that I spent 15 years constantly trying to bio hack myself but not externally - internally. I was raised in a cult and I had to figure out how to on my own with no money ( perhaps better since many mental health people aren’t getting it right). Although I succeeded and reversed my trauma response sleep disorder (I used to be collapsing on the floor) I feel like I lost half life now and I’m always struggling with the feeling that I don’t want to age before I’ve had the chance to live. I want to get pregnant now late in life (after doing my best to ensure no traumas will be passed on) so I’m approaching your advice with the same attitude I used to fix my spiritual emotional and mental bodies. Luckily I’m not too poor now so I can work on the material body. Thank you for investing all this research time and money to tell me what to do. I recognise immediately your absolute determination to find solutions where others have not. I feel immediately at home with your approach
It's never too late to start a new page in your life and to start a family, it's one of those things that seem hard at first but become worth it in the long run, it's like investing, i hope you will succeed and be happy!
That's awesome Mirage. You should find a dramatic improvement in your mental well being from the material biohacking tips Bryan uses. Don't worry about having to be perfect, just aim towards it within your ability.
Bryan your mental game is impressive. You do not half ass anything! 🎉 Your performance philosophy and your ability to make a decision and see it through is appreciated and an incredibly attractive human characteristic. To celebrating life and existence... Emeric Damian
We are getting a free 1on1 consultation with Andy, who trains elite athletes. We should really value this super high quality content. Thanks Bryan!
@@aalbero no
These are superduper beginner workouts. An elite athlete probably does this on day one after coming back from a substantial injury. Seeing this does nothing for you if your above that level.
fr
@@artisdying Don't make the mistake of thinking that elite level training is of any benefit to longevity. There's a reason athletes have or had to retire in our late 20s and late 30s. Our bodies are worn out but training to the top extreme. I'd argue that training to be top level is worse for your body than not exercising at all.
Ass kisser
# Weekly Exercise Program
## General Guidelines
- Warm-ups should take about 7-10 minutes
- For power exercises: Quality over quantity, stop if speed decreases
- Strength work: 2 rounds of 5-8 reps per exercise
- Rest between exercises with mobility/flexibility work
- Focus on stability and control over speed
- If time-crunched, reduce reps but maintain quality
## Day 1: Lower Body Focus
### Warm-up Sequence (7-10 min)
1. World's Greatest Stretch
- Elbow to instep
- Hand to outside
- Hamstring stretch
- Add rotation elements
2. Inchworm Walk
- Walk out as far as comfortable
- Optional push-up
- Walk back with control
3. M-Drill
- Focus on deceleration
- Quick transitions
- Control over speed
4. Reach and Roll
- Keep feet planted
- Emphasize hip opening
- Add ground contact variation
5. Slender Lateral Drop
- Smooth, rhythmic movement
- Focus on eccentric control
- Use metronome if helpful
### Power/Speed Work
1. Sled Bursts (3-4 sets)
- 8 steps maximum
- Focus on posture
- 70% effort to maintain form
2. Extension to Slam (2 sets of 5)
- Full extension through toes
- Optional vertical jump
- Rest between sets
3. Power Skips (2 sets of 5)
- One step between skips
- Height over distance
- Focus on rhythm
### Strength Work
1. Goblet Squat (2 sets of 5-8)
- Controlled eccentric
- Knees track over toes
2. Single-leg Romanian Deadlift (2 sets of 5-8)
- Focus on hip hinge
- Maintain neutral spine
3. Nordic Curls (5 total)
- 3 with hips extended
- 2 with slight bend
- Follow with cat-cow stretch
4. Rotational Press (2 sets of 5-8)
- Focus on smooth movement
- Full hip rotation
- Moderate weight
### Conditioning
- 8-minute bike for max distance
- Maintain posture throughout
- Reduce intensity if form breaks
## Day 2: Upper Body Focus
### Warm-up Sequence
1. Quadruped Step-Through
- Multiple movement planes
- Various speeds
- Focus on stability
2. Karaoke Drill
- Add hip turns
- Mix speeds
- Maintain rhythm
3. Skater Squat
- Focus on knee tracking
- Control descent
- Build stability
### Power/Speed Work
1. Medicine Ball Rotational Throws
- Focus on hip drive
- Dissociation of upper/lower body
- Moderate weight
2. Vertical Medicine Ball Throws
- Control descent
- Focus on triple extension
- Quality over quantity
### Strength Work
1. Single-Arm Row with Balance (2 sets of 5-8)
- Focus on anti-rotation
- "Pocket" the weight
- Control throughout
2. Hollow Hold Press (2 sets of 5-8)
- Maintain position
- Focus on stability
- Build shoulder control
3. Spider-Man Push-ups (10-20)
- Add anti-rotation
- Control movement
- Quality over quantity
### Conditioning
- Sled walks
- Focus on posture
- Moderate pace
## Day 3: Full Body Integration
### Warm-up Sequence
Similar to Day 1 but with variations
- Different movement patterns
- Focus on what's tight that day
- Build complexity gradually
### Power/Speed Work
1. Lateral Jumps with Stick (2 sets of 5)
- Focus on landing
- Build stability
- Control position
2. Medicine Ball Work
- Vary throws
- Focus on power
- Quality over quantity
### Strength Work
1. Turkish Get-ups (2 sets of 3-5 each side)
- Focus on positions
- Build stability
- Control throughout
2. Single-leg Glute Bridge (2 sets of 20)
- Focus on isolation
- Control rotation
- Build stability
3. Anti-rotation Band Press (8 each side)
- Maintain position
- Build core control
- Focus on stability
### Conditioning
- Rower intervals
- Focus on posture
- Maintain form
## Recovery/Mobility Work (Daily)
- Face pulls
- Neck exercises
- ATG squats
- Tibialis raises
- Active stretching between sets
## Notes
- Scale all exercises based on current ability
- Focus on quality of movement over quantity
- Add load/complexity only when movement is mastered
- Listen to body and adjust volume as needed
- All warm-ups should prepare for the day's specific activities
did you make this from the video?
Thanks for the notes and the markdown formatting ❤
needlessly complex workout!
@@MrPootzen Maybe, but we're talking about a min-maxed workout for the most optimal longevity, including for power/speed, strength, flexibility, and mobility.
I wouldn't say it's needlessly complex, but rather trying to get as many movements, muscles, and balance/flexibility into every exercise possible. - I reserve my judgement on it until I try this out at the gym for a couple weeks. - Kind of hard to copy this routine exactly since my gym probably won't like ball slamming for example, so have to find some alternatives.
need to return to this
you're the most humble person i've seen in a long time, It really shows your dedication and its super inspirational. i wish you the very best!!
Thank you for making this video accessible for free. I can’t wait to incorporate some of these movements into my own exercise routine
As a fitness instructor I find this fascinating! Love it! We so often neglect agility, balance, and active range of motion. Everyone’s is so focused on weight loss and functionality gets forgotten
i love this. adding many of these to my routine. thnks for making this long and a mini session for us too
I like this Bryan so much, always open for ideas, never arrogant, always nice, you can see his commitment in his eyes that he wants to be good at all those things
At this point I'm pretty deep in what I'd call the Andy Galpin ecosystem - I've watched/listened to probably 20 hours of podcasts, bought some of his Molecular Athlete training courses (even though I'm not a trainer, they are still full of interesting information), and have used Absolute Rest. And yet, this might have been the single best thing I've seen him do. Honestly, the ease with which he moves while demonstrating the warmup exercises is my new model for what I want my performance goals to allow me to achieve. I'm a long way away from it, but hopefully in a few years I'll be able to re-watch this video and seem myself at that level.
He moves so smoothly, it was nice to see.
This
After i listened to him talk with obsession over at the huberman lab podcast i built a new persoective on how to structure my workouts it's actually life changing
And now i got to see him in action....watching him demonstrate what he preaches with ease is the reason to trust him even more
It was wild how easy Andy's inch worms were
Bravo, Brian! Thank you so much for willing to record this session and show your struggles and triumphs! It’s very empowering!
Much gratitude 💛🇺🇦💙
Cool to see Bryan still being a student, after teaching us so much!
what so ever.^^. he is beyond everyone who try to understand
Diversifying our movements really helps. Most of us sedentary people don’t even scratch the surface of the potential of our body. Only recently I reframed myself as an athlete as I proved to myself that my body can learn new moves: ballet (formation and core), belly dance (great spine/ hip movement), yoga (flexibility and strength), mountain biking (instant reflex and coordination with bike as body extension), piano for many years (eye hand coordination and both brain hemispheres). I can recognize some movements from vocabularies of different disciplines: 14:14 movement is called “grapevine” steps in belly dance, the first warm up is yoga extended to a straight off mat sequence. The workouts in this video offer many new ways to explore. Thanks both gentlemen! ❤
That's amazing Sophie! If looking to really round out the athlete in you, I suggest at some point trying out resistance training to really develop the strength component. I do yoga daily, but it's not too great for this component of fitness.
@ Thanks for your recommendation!
I’ve been so excited for this video to come out!
I hated this video… until I tried the “unnecessary” and “complex” exercises.
Writing this after the exercises, and I’ve never felt better in my life. This is truly an incredible video. Thank you Bryan!
Yea these comments show you how rigid and closed off people are to different ideas. Which is crazy considering they are literally watching the human embodiment of different ideas (Bryan Johnson)
People somehow dont realize that exercise isnt all about muscle alone. Its also about mobility which is important as we age.
@@idan5323 you are doubting a coach that currently coaches some of the best athletes in the world
@@idan5323This guy's job is literally to research exercise though
@@thealienrobotanthropologist watch one Andy galphin and huberman podcasts, it's not as simple as you make it out, there's definitely research going into exercise because we don't know all the effects of specific exercises on our bodies, though we do know enough that for most it won't matter much
Love to see how dogmatic people become when they discover their favourite thing happens to be "evidence-based". It's actually crazy... to the point they will even ridicule Galpin for recommending plyometrics and speed-centric movements to build injury resistance and promote longevity. Guess what bros, these are also "evidence-based" recommendations lmao.
I was an elite athlete for many years, and this is a beautifully made program designed for longevity - in terms of maintaining ability of functional movement, whilst training the mind-body connection
10/10, thanks for sharing Bryan and Dr Galpin
No, this is some made up nonsense. I hate when people see something they don't understand because it is overly complex, and think that this is good just because they don't understand it.
If I have to sum this whole program in one word:
Unnecessary.
@@idan5323 idan, These types of exercises are free flowing and offer room for more variability of movement/balance than repeating the same movement in a uniform way.
Benefits of this include activating different neural pathways, creating room for playfulness, and it also leads down the path of great mind-body connection in relation to the present moment.
I don't expect you to understand it, or understand the benefit of it until you've experienced it.
@@idan5323 Funny how you assume the commenter "doesnt understand anything" when they have stated they were an elite athlete for years, clearly they know a thing or two. If this program doesnt work for you thats okay but for many people this is an entryway to fitness and as long as it gets people moving, its doing something right
@@melb.4626 don't quote things I did not write. This program will make people go to sleep and quit fitness for good. What you are saying is not wrong, but you are also not saying much.
This is not opinions but facts: those movements are complex and unnecessary. You go through much more functional movements in any contact sport. You can do yoga who has a lot of research.
But this is some flashy bullshit to make people who doesn't know anything think he is some kind of professional, which if he really recommends this crap, he is not - he is a sharletan
@@idan5323 What would be your recommendations for a longevity program or an alternative for this video? i’d like to know both sides of the coin too
Blueprint changed my life. I am 44. I went from 215lbs down to 175lbs in 6 months following the blueprint sleep, nutrition, and exercise protocols. I went from 32% body fat to 20% and I feel like I'm in my 20s again. I love Andy Galpin for athletes. I BEG you, do not make this the new exercise protocol. The original exercise protocol allows begginners to scale up without getting injured. Even the warmup exercises on this one would be inaccessible to most non-atheletes or they could get hurt doing it. Many will get discouraged and not even get started. Bryan, you are changing people 's lives and i hope you continue to reach as many people as possible.
This protocol can easily be scaled too…… every movement here has a progression even if it wasn’t shown here. Just take the foundations of what the movement seeks to achieve and make it more basic
That's amazing man, congrats for your achievement so far. Do you have IG?
Bryan's original exercise "protocol" is the result of shallow knowledge. This one is better by a few light-years.
@@b-sideplank How do you define "better". Yes, it might achieve optimal sports performance results for the top 10% of athletes, but it's not "better" for the vast majority of people. He literally said in the original protocols that he was not trying to be an athlete because most people aren't and it's not necessary if you're just focused on longevity. This is a complete 180 on that position.
I find your mentality a bit odd to be honest. Embrace the change. Don’t get attached to one certain training style. Change it as new things are learned. The only person you’re limiting and fooling is yourself. This wouldn’t be good for most athletes. Athletes need to move in certain ways and not in others. It makes more sense to spend all of your time working on the certain movements your sports requires. This IS for the average person or anyone who is focused on longevity. To live long and to keep a long health span you want to be mobile in all ways. Good strength, cardio, flexibility, mobility in all directions etc. as this will stop how things like falls and make injury less likely. Embrace it brother! Good luck.
Kudos to Bryan for taking himself out of his comfort zone and putting this out there. New movements patterns, especially ones that require coordination like these, always feel odd to begin with. I feel like the principles here are pretty solid, but the warmup might be tweaked to fit your own enjoyment of it. Complexity and time shouldn't be a barrier to entry, so, to each their own.
A tip in case anyone is reading. As far as the power exercises, he needs focus on practicing the technique and be relaxed in the beginning. Yes, these are 'power' drills, but it all comes from good technique and relaxation first. As with the warmup, there's a lot of new movements and rotational work and that requires some learning to do efficiently and balanced. Slow is smooth, smooth is fast.
The strength section seems a little needlessly convoluted/busy imo. It appears to me that the added instability only takes away from the program as far as gains are concerned, in addition to adding another layer of mental fatigue. Too many exercises, too much waisted time, too much information. Sometimes less is more and perfect is the enemy of good. It also may add yet another barrier to entry and adherence, which I'm sure Galpin is quite aware of. Depends on how Bryan likes it really, but I don't see the point.
This is everything, thank you Bryan! Keeping this nurse alive.
Finally! Have been waiting for this since the podcast
Wow, this is such a valuable video. Thank you, Bryan for sharing it with us!
This is really not. Its just a bunch of bullcrap
@@idan5323 do you have anything better?
No weights needed. Only your body! Great! Thanks for sharing !
Yep it works great I did my workout today on a maple tree branch, it's an old big one in the branch has the springiness to it that assist you for a wide grip pull-up leg raises
Go do yoga. Stop with this bullshit
Such a valuable video! Thank you so much for sharing this session!
Andy is the only one I would buy an exercise program from. The way he includes so many often overlooked aspects of movement and especially emphasizes the play is amazing.
Bryan, good job. Way to go, but only the more to learn!
Watching this video I learned that there is a huge difference between my workout programs and one by an absolute professional - this has been an absolute masterclass. The warm ups are definitely getting incorporated
I really appreciate your openness and humility. You are top 1% for your age in every category, and showcasing you can still always get better is inspiring. I cant wait to incorporate this into my training regimen. I have never trained any mobility exercises. You should of seen me trying these movements hahaha I have a long ways to go! You killed it!
These instructional videos are priceless. It would cost you a bunch to have a private lesson with Dr Galvin.
I've been waiting, a new one from you!
Great video … highlights the difference between how athletes train and people who just lift. Functional patterns address all the planes of motion and strengthen the body from all angles
My thoughts: Some people here think they know better than the guy teaching bryan, some don't. Whatever they think, he is a pro and knows why he does what he does. Yeah its hard to track progress with some of these exercises but here is my take: From what you can see, the program really could use more cooridnativie and dynamic elastic exercises. They are extremely important for longevity, think of how bryan sprained his ankle altough he is very well trained. That could maybe have been prevented if there were more dynamic movements in his routine to train coordination. As we age, being dynamic, able to react to ones environment and resistent to sudden movements is THE most important thing when it comes to movement, big muscles are protective, but they cant help you when you are still and unstable.
Adding movement training is very important indeed. They overcomplicate it though by cramming it into the weightlifting training.
For most people I would say: simply add a movement training which can be a dance class or anything. Afraid of falling? Go to a fighting sport with take downs or parkour and you will learn how to fall. The more different sports the better. Classes are often easier to adhere to as well since you have to go at that moment rather than postponing a home workout.
Can't cram the movements of life into a set of isolated exercises.
Crucial. Although I have found that running, especially if you do it on rougher ground and include sprints, keeps your reaction speed healthy. Running is just the best exercise all round.
Galpin has trained a lot of professional athletes, and some of the very best.
You have a major logical fallacy: Appeal to authority. Everyone can read and evaluate research paper. The most important skill is critical thinking. This is just make up some bullcrap that "looks cool" but is unnecessary and counter productive. You want to get better at functional movements? Go play basketball. Go do yoga. Add hard strength training to the mix. It would be much better workouts than this nonesense.
@@idan5323 Yoga can be dangerous for those that need to have strength in movement. You just showed you did not do you research as you claim. You're essentially doing the same thing as appeal to authority, but in reverse.
É inacreditável que eu possa ter acesso a uma aula desse nível gratuitamente. Thanks guys! Hugs from Brazil
It's eerie to see Bryan struggle with something. I guess we can all improve haha.
I've been so hyped for this, legendary duo! Thank G!
the knowledge you are sharing for free is incredible thank you
Bryan is fit but what I like that he is aways learning new things and he share it with us . Thankyou love from Spain ♥️
Bryan, thank you very much for this training. I deeply appreciate that you recorded everything and put it on your channel. Thank you!!!
Thanks so much for showing us these!
Wow! Thanks a lot, Bryan! Top content and so cool to watch Andy Galpin doing his work.
I have to be honest: the whole program comes across as unnecessarily complex. While I understand that Bryan's main goal isn't purely hypertrophy, I don’t see the point of including exercises like the one-arm wiggly bench press when a regular dumbbell bench press paired with targeted core exercises would be more effective. It feels like the trainer might be adding unconventional exercises just to stand out, rather than focusing on the most effective training methods that align with Bryan’s goals. Hopefully, Bryan comes to the same conclusion, as he really needs an efficient and easy-to-follow program for his 'Don't Die' Project. It would be a shame if no one actually used an 'official' program like this because it’s overly fancy and complicated.
i second that. the more fancy an exercise is, the harder it is to track progress or ensure consistent form.
And to add to your comment, Bryan looks to be in a better shape than the doc. Totally agree with everything you said
Dumbbell bench press isnt THAT good for this purpose Bryan trying to accomplish.
Exactly my thoughts. And yes, it is extremely important to be able to track progress either concerning weight added or the number of reps. I don't even know how I'd track progress of these exercises. Some of them I do already as warmup, but I don't even count them as workout. I feel like this 'science-based'-fancy-exercises approach is more or less 'focusing on details while losing sight of the big picture'.
I was an elite athlete for many years, and this is a beautifully made program designed for longevity - in terms of maintaining ability of functional movement, whilst training the mind-body connection
10/10, thanks for sharing Bryan and Dr Galpin
Finally! Thank you Bryan and Andy!
including mental health is the last component blueprint is missing.
a dorctor k interview would be amaizing with his mision to give mental health free for everyone.
a colab would be just do die for :).
Probably better to go with positive psychology experts in the clinical field to optimise wellbeing
Another thing would just be mental abilities in general like memory, intelligence, brain speed etc. Which could be helped through brain training like at brainhq or syllogimous v4 for relation frame theory. I personally work with these myself as recommended by my psychologist (for the brainhq I found syllogimous on my own) alternating daily 30 minutes between each the research the conducted also suggests brainhq can also help with mental health as a bonus too. Syllonimous and relational frame theory is a bit more experimental but has been shown in some studies to increase iq in autistic children by 23 points after a few months (I think it was called SMART training there)
3h long podcast wity Dr K would be fire
Mate... don't die.
@@ttgeralt8189 totally agree
I can't lie, that very first warmup is insane in a good way, haha. Def gonna start doing that before any form of exercise/cardio. 🎉🎉🎉
The balance drill looked fun. Thank you for bringing Dr. Galpin to us all. It's always good to have new strategies. Many of these warm ups recall yoga or martial arts or something more ritualistic without the regional or religious baggage.
Earth, we really have a good men here. One of them is Bryan. Thanks God.
Love that content ! Thank you for sharing this masterclass for free 😉
THANK YOU FOR THIS! I've been watching Andy pop up on numerous podcasts, and never understood what the hype was all about (never listened to them anyway). But the levity with which he performs the warmup moves just had me stunned and motivated to push much harder (smarter) with my training.
I've been doing Insanity the Asylum in the past, and just restarted the program but I'd benefit greatly from a slow and controlled warmup that prepares me for the moves. The thing I love about the Asylum program is that it checks all the boxes on strength, endurance, complex movements, coordination, agility, speed, HIIT, flexibility and balance. Andy just convinced me that it is the right way to train.
Though I started to enjoy traditional weight exercises, and I feel that it's beneficial to include them as well. But it's hard to figure out a schedule I can stick with that covers both.
Fantastic content. I had been following the blueprint protocol and adapting the exercise routine as it was interesting but lacking important pieces to the puzzle. Now fixed with many more options and possibly 3 different workouts or more! Variety is the key🎉
That coach has some serious physique.. Not only he did almost all exercise, he was even explaining everything
Man, what a treat. Please, more of this long format content!
You guys are amazing! Thank you so much!!
BRIAIN is a beast! Brian you show your strength and endurance learning these drills. Your competitive edge really shows. You just continue to progress to such a Super Human. “Athlete” 💯
Love to see you incorporating more functional/mobility work Bryan. Obviously you've put on a lot of muscle (which is no small feat), but it'd be cool to see how close we can get you to moving as fluidly as a 27-year old athlete from here on out
HGH makes it a bit easier...
@@ebirch90why are you being weird, spamming this comment about HGH? He doesn’t take HGH. He tried it in the past for thymus growth, but stopped.
@@campersruincod6134 Because we all know that HGH is only used for, checks notes, thymus growth. What's weird about mentioning that HGH makes putting on muscle easier? Why are you creeping the thread?
@@ebirch90 he's not on HGH. He did take a $20k injection of follistatin gene therapy though, and has put on a noticeable amount of muscle since.
@@ebirch90 The dose of HGH required to increase muscle mass or strength is incredibly harmful to biomarkers. Bryan Johnson would never sacrifice health for bodybuilding.
So awesome you are sharing this! Thank you!
Love the added layer of “play” on a lot of these.
I’m from the same island and year as Olympic windsurfer Van Reiselbergen. I once tried surfing on the same beach next to him, but I kept falling off the board. For a while, I thought I just didn’t have the ability. But then I realized the problem was that I was trying too hard. When you focus too much, you engage the wrong part of your brain-the one that’s good for thinking but not for movement. Once I stopped overthinking, I was able to balance effortlessly on the board.
It’s interesting how many smart people rely on the analytical part of their brain, the part that excels in studying and problem-solving, but isn’t as skilled in physical coordination. As a result, they can be brilliant thinkers but struggle with things like driving or even just moving gracefully. I feel like Brian might be one of those people. So, Brian, try to let go of the overthinking! Don’t think too hard-just let yourself move. Don’t think, don’t die!
Right brain is the one connected with looking at the big picture and working with the body, sadly it's not specialized in language so we cannot directly think with it, but it's super powerful. Sometimes it comes up with really good sounding original songs while I'm dreaming or half awake. I know that it came up with the songs because I didn't.
So what I am getting from this is I need to do an 8 hour warm up before I start my day, got it.
Andy Galpin is Amazing 🙌🏼
30 seconds in and it's totally worth it. Thanks for sharing
Amazing feedback - we all learn together - and my favorite part "now...close your eyes." perfect.
Love this! I swear last night's been the FIRST night in YEARS that I fell asleep quickly and didn't wake up (and have to pee) during the night! Just from following Bryan's sleep protocol, and intaking my last food and liquids for the day before 2 pm. Oh, and observing the 60 min wind-down time before bed without screens, and with dimmed lights. THANK YOU Bryan!!!
Andy. This was extelmely helpful. More stuff like this.
Bryan johnson is my number one coolest rich person, an actual inspiration
So chill, great atmosphere in this vid!
Bot
Loved the playfulness and the potential to master some awkward and difficult moves, only watching could feel my heart bumping faster. Feels like it's great to work some of these movements for whole body mobility and strength
This looks like fun! Your workout space is stunning!
The fact that this video’s views aren’t doubling every day shows people won’t really change. They’ll watch it today but skip these exercises tomorrow because it requires effort. You can see who’s truly committed by checking how many extra views show up in the next 24 hours. That’s why valuable content is rare.
Thank you for your sharing and transparency. It means a lot ...
Thank you for posting this! Love the yoga moves added. (I have a feeling one day Bryan will only be doing a full yoga routine).
Ultimately, it's all about moving every part of the body.
thanks for this hour video!!! so appreciated!!
been waiting for this for so long !!
Thank you, Bryan! This looks like so much fun. i can't wait to try it.
I think you and that guy from RP Strength could do a great video.
Yeah but first Mike needs to debunk half of the nonsense in this training tbh because a lot of this is bs
Such incredible, unique and in-depth content for free!! Thanks Bryan and Andy!
This is amazing, it actually shows how we as humans loose the mind body connection as we age and how it is actually important to maintain it for general health. I bet people who maintain this are physically and mentally sharp in their later years. Props to Bryan for giving us a view into this training session as well as showing his humility while being open to learn new things. This also shows his commitment to point out the importance of mind body connection for longevity.
Your muscle tone is looking phenomenal these days!! Keep up the good work!
I’ve been waiting for this 💯
omg like 100? omg
Dr Andy Galpin is a gem.
I love this guy because he is so consistent and grasps things so quickly.
Thanks for sharing. Dr Galpin is great
I love the "there's no wrong here,".... "uh, nope, no, um, nope"...."there's no wrong here,".... "nope, you're all over the place, no, nope, mm."
Haha yeah and the warm up being 30 minutes long is ridiculous
haha how about you do it Mr. Perfect. POES
he clearly mean that there is no wrong as long as you are engaging the target muscles, that is why he corrected him when he looked slopy or all over the place because he wasnt engaging what he supposed to
@felipeXinfi no, he just wanted to sound encouraging, but instead sounded ridiculous.
@@CoachKyleZ that was going through and teaching examples though, he said 7 min tops
Andy is the man love you bringing him on board
Love the movement he’s throwing at you Bryan. Invest in a slack line. Great for fine core stability. Super fun and challenging. Gymnastic rings! Animal flow
I am watching this while drinking longevity mix and breakdancing along with Bryan in my kitchen!
29:04 - I could feel my tension level drop significantly when Brian moved those barbells out of the way. Love this video, it feels genuine, seeing someone struggle a bit and actually learning new things. It could have been an ordinary exercise video with well prepared and rehearsed moves and I'm glad it's not.
I am loving this warm up
Love all your content Bryan!
Thank you Bryan and Andy thats a fantastic video for body and brain !!
Love this! Very useful & looks fun 😊Trying this first thing with my workout tmrw morning! -> tried the warm up this morning & felt amazing starting my workout; can still feel the "looseness" in my body😊
one of the best videos for me so far- so much to learn here!
Hi Bryan I’m not sure if you’ll read this but I wanted to let you know that I spent 15 years constantly trying to bio hack myself but not externally - internally. I was raised in a cult and I had to figure out how to on my own with no money ( perhaps better since many mental health people aren’t getting it right). Although I succeeded and reversed my trauma response sleep disorder (I used to be collapsing on the floor) I feel like I lost half life now and I’m always struggling with the feeling that I don’t want to age before I’ve had the chance to live. I want to get pregnant now late in life (after doing my best to ensure no traumas will be passed on) so I’m approaching your advice with the same attitude I used to fix my spiritual emotional and mental bodies. Luckily I’m not too poor now so I can work on the material body. Thank you for investing all this research time and money to tell me what to do. I recognise immediately your absolute determination to find solutions where others have not. I feel immediately at home with your approach
It's never too late to start a new page in your life and to start a family, it's one of those things that seem hard at first but become worth it in the long run, it's like investing, i hope you will succeed and be happy!
That's awesome Mirage. You should find a dramatic improvement in your mental well being from the material biohacking tips Bryan uses. Don't worry about having to be perfect, just aim towards it within your ability.
So many of these exercises I used to do when I followed the GSP rushfit videos. Cool to see! Very functional movements.
That warm up is my whole work out routine for a whole week.
This. Is. Great.
Thank you!!!
Thanks for "getting that on wax" Andy & Bryan. Tour de force of coaching and I learned a lot.
Such a good collection of great movement drills!
So much information, thank you so much!!
Bryan your mental game is impressive. You do not half ass anything! 🎉 Your performance philosophy and your ability to make a decision and see it through is appreciated and an incredibly attractive human characteristic.
To celebrating life and existence...
Emeric Damian
Finally new upload.
UNREAL CONTENT
Andy's agility is crazy.
This is a great workout. Thanks for sharing this. I will definately use this.