Gmb fitness exercises Build strength & agility to do what you love and get rid of the pains you hate. With the right shoulder exercises, you can rebuild your shoulder strength, flexibility, and control for pain-free movement. Use these proven stretches to get deeper into your front and side splits. Feb 12, 2023 · Nope! Don’t waste your money… This may surprise you but in regards to traction, hands on therapy, lotions, potions, braces, surgeries, and other patented and trademarked therapies, there has been nothing that has consistently proven to reduce or prevent back pain other than letting time pass and engaging in exercise. Thanks to my oly lifting coach for directing me to GMB while oly is out of the question with injury — Emily Turner (@EmilyRTurner) April 12, 2021 Oct 26, 2018 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. This adaptability is a cornerstone principle in the GMB Method. Don’t Get Discouraged by Comparison. In other words, what you do between sessions matters. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 Jun 1, 2024 · As CEO of GMB Fitness, he’s dedicated to providing an open, accessible culture for both clients and staff to enjoy exploring more of what they’re truly capable of. If they can do it, so can you. If pistols are the exercise you need, if another squat variation is the exercise you need, or if some sort of single leg hip extension exercise like a dynamic skipping or something is better for you, do that. You just need sufficient and progressive load bearing exercise, which can be done with just your bodyweight. Dr. 15 and 30-minute options to best fit your schedule. Aug 23, 2023 · In training for health and fitness, improvements and injuries are different sides of the same scale. Let’s look at each of these desk exercises in detail. Join over 104k clients and get strong and agile with GMB's online training programs. To really get the most out of this training, you’ll need to have a solid foundation in locomotor movement so you can pick up the basics easily and start putting them together. Pistol Squat Progressions: The “Bottoms-Up” Method After figuring out what’s holding you back and addressing those weaknesses with the appropriate resources, it’s time to look at a better way to train the Jan 20, 2024 · But even in those rare instances where you need to flex your spine, there are better exercises to strengthen that motion. Apr 25, 2019 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. Jan 12, 2024 · Any of these exercises can be adjusted as needed to fit your current level of strength. Sep 28, 2024 · As CEO of GMB Fitness, he’s dedicated to providing an open, accessible culture for both clients and staff to enjoy exploring more of what they’re truly capable of. Chest Opener Chair Exercise. Put simply this is getting your body (and mind) ready for the activities ahead of you. Nov 4, 2021 · Here’s GMB Trainer Verity doing a movement flow that incorporates various Crab variations as a part of her Elements training. We’ve tried just about every workout and training system over the past 30+ years, but most “fitness” leaves out the exact things that make real athletic training so effective… Joint mobility. Aug 16, 2023 · The Truth™ About Breathing Exercises: Lots of the people will tell you their specific brand of breathing exercise is the key to unlocking your human potential. In contrast, a quality prep routine consists of exercises that specifically prepare you for the work ahead. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 Aug 13, 2017 · After all, Keira is quite flexible and demonstrates a high level of each exercise. Being folded over with your hands on the ground “pre-sets” your lats, abdominals, and hip flexors in the correct position to work on the proper technique. Training for the splits is a good idea—even if you're not Jean Claude Van Damme. Being able to do your training whenever and wherever removes a big barrier that holds a lot of people back. Feb 18, 2023 · GMB Fitness. Thanks to regular training I felt great!” Jul 7, 2024 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. We originally put this guide together when another member of our client support team, Jenn Wood, was pregnant with twins and dealing with the aches and pains that come along with growing two people Oct 26, 2018 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. GMB programs will help you move and feel better. For instance, pull-ups are a closed chain exercise for the upper body because your hands are fixed and you are lifting your body up toward them, while doing a pull-down on a machine is open chain because your body is stable and you are moving your hands. Using The Crab In Your Training The Crab is great for helping you build coordination, control, and core strength in the supine position (belly up), which paves the way for skills like the L-sit, and being able to Jul 8, 2018 · Rose Calucchia (GMB Lead Trainer and client support) is certified in pre- and post-natal training, and has worked with dozens of pregnant clients. That way, your body is Sep 4, 2024 · GMB Fitness. Your squat doesn’t have to look like the ones you see exercise models perform. Use isometric exercises during your warm-up to build awareness of where you’re at that day. One of the relative difficulties with bodyweight training exercise in contrast to weight training is that an incremental progression of force and stress requires more forethought and concentration. And while sitting around hyperventilating and holding your breath can make you feel something in that moment, it doesn’t go far beyond the few minutes it took to reach that state. Apr 10, 2024 · Many traditional training exercises tend to fall under one or the other category. Like at 44 I’m gonna be able to do a pull-up. Whether it’s a workout, a soccer match, or a dance show, preparing yourself for the activity is important for both improved performance as well as decreasing the incidence of muscle and joint strain from a lack of proper warm-up. Dec 27, 2024 · As CEO of GMB Fitness, he’s dedicated to providing an open, accessible culture for both clients and staff to enjoy exploring more of what they’re truly capable of. Move and feel better with GMB Fitness online exercise programs. This approach will allow you to maintain what you’ve built in the previous cycle, without trying to cram tons of goals into one workout. Free Content ⤵. GMB was started by three lifelong martial artists who also happen to be a former gymnast, a physical therapist, and a teacher. Sep 6, 2024 · Preparation: 16 Joint Mobility Warm-Up Exercises. We built Triple Shot inside Praxis – our custom training software – for flexibility and convenience: 42 training sessions you can repeat as often as you like. GMB Fitness. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 Oct 22, 2016 · Training for splits helps to build useful flexibility throughout your lower body. Jul 6, 2024 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. GMB provides excellent online programs along with educational articles and tutorials that cover a variety of topics. And I’m just like… wow! “I love the way Integral Strength is put together in a balanced way. GMB Fitness cuts through the noise to offer what truly matters: the ability to move freely and confidently. Master these 4 simple movements to rebuild your flexibility, end nagging pains, and feel stronger in everything you do… Elements is the online training program that teaches you to move your body with effortless control while reducing the aches and pains that build up in daily life. io/e/ You can see our most 100s of Free Training Resources. And single-leg exercise training is definitely a category that will help you do that, fostering practical and immediately usable strength, balance, and adaptability. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 We built Resilience inside Praxis – our custom training software – for flexibility and convenience: 34 training sessions you can repeat as often as you like. You already know you’re supposed to sleep and eat well. Aug 13, 2017 · There are many ways to strengthen the back, from weight training to bodyweight leverage exercises. As Head Coach at GMB Fitness, his mission is to show everyone that you can define your own fitness as a sustainable and enjoyable part of your life. Sep 23, 2018 · Needed to get back to an exercise routine with a low risk of dislocations and other #hypermobility related issues. Athletes, martial artists, recovering couch potatoes, new parents, cancer survivors, ages 5–95. Period. Remember that the focus should not solely be on mimicking others’ appearances but on understanding the key intentions and goals of each movement. It’s much better to just begin where you are at and learn to adjust and tailor the exercise to align with your current capabilities. Aug 15, 2019 · Although there are many exercises and techniques below, if you follow the recommended hold times and/or reps, you’ll find that, even if you do all the exercises, it will only take a few minutes per day. “Garbage in, garbage out” applies to your training, too. Beyond Balance: How Unilateral Leg Training Changes the Game GMB Fitness. GMB started in 2010 to help people attain Physical Autonomy. All your scheduling, timekeeping, and tracking are built in. Cognitive Benefits of Exercise Feb 18, 2022 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. Benefits of Bodyweight Exercise Training. Detailed instruction and exercise tutorials you can review anytime. Lifting, carrying, and bending in all planes of motion help to improve and maintain back strength. We’ve created a mobility routine that you can practice at home, designed to balance out the more intense training with exercises and coordination techniques to keep you in the game. Jul 30, 2024 · As CEO of GMB Fitness, he’s dedicated to providing an open, accessible culture for both clients and staff to enjoy exploring more of what they’re truly capable of. Jul 8, 2023 · Incorporating locomotion exercises such as the Bear, Frogger, Monkey, and Crab into your exercise regimen can significantly improve your body’s resilience and capacity. Oct 12, 2024 · GMB Fitness. Jul 26, 2023 · He’s undergone extensive postgraduate training in neck and back rehabilitation with an emphasis in manual therapy along with being certified as a Therapeutic Pain Specialist by EIM/Purdue University. So we took the most important off-day practices from our decades of training and turned them into 3 supplemental programs to help you get more out of your training: Recovery, Resilience, and Respirati Sep 4, 2023 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. Jan 24, 2023 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. May 18, 2017 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. In some ways, this is an easier metric to track when your main training modality is bodyweight exercise. As soon as you sign up you get lifetime access to all 40+ Mobility sessions, including free updates as we continually make it better. Jul 4, 2022 · GMB Fitness. Check out our program designed for beginners. If you’re following a good training program, you don’t actually have to worry much about what exercises to do or how to maximize progress. I figured out a way to build a sturdy frame to fit all my ring training needs, and I’m here to share my experience with you. GMB Mobility distills decades of clinical and training experience, but it only takes 15 minutes a few times a week to feel the difference — even if stretching has never worked for you before. Jun 30, 2023 · 6 Hip Mobility Exercises for Squats; 2 Ankle Mobility Exercise for Squats; 4 Additional Resources for Pain-Free Squats; You can either skip to what you think will help most, or keep scrolling for the full context. Dec 17, 2017 · This routine contains simple exercises to strengthen and mobilize the area around the hips. Feb 11, 2018 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. Stern is a Certified GMB Trainer. May 20, 2019 · Running is one of the most convenient forms of exercise–you can just throw on your sneakers and go, wherever you are. Dec 9, 2022 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. Working in coordination exercises into your routine can transform your agility, precision, and overall physical confidence. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 Apr 7, 2019 · GMB Fitness. May 20, 2021 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 Nov 20, 2022 · We categorize movement fitness capabilities into three categories: Strength, Flexibility, and Control. Incorporate joint mobility and strengthening exercises in the actual workout. Oct 10, 2024 · Unfortunately many fitness programs overlook this crucial aspect. Detailed instruction and exercise tutorials you can review P1 is a 12-week strength training program for building essential pressing strength and inverted skills. Bio Blog Instagram Twitter Aug 10, 2024 · GMB Fitness. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 Aug 22, 2023 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. There’s a lot here. Apr 9, 2024 · That’s simply not possible with a list of random exercises. Dec 5, 2022 · As CEO of GMB Fitness, he’s dedicated to providing an open, accessible culture for both clients and staff to enjoy exploring more of what they’re truly capable of. Jun 17, 2018 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. For instance, in our Elements program, when we are going to be working on a lot of squat-related exercises, the prep routine includes a squat warm-up. The hips provide most of the incredible power and force that our lower body can generate for running and jumping, and deficiencies in strength and flexibility in this area of the body can mean the difference between a winning performance or a painful end to the game. While resistance training with weights is a great activity, you don’t need to train with weights to improve bone health. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 . That’s a big part of why we love bodyweight training too. It’s relatively easy to see where you are strong and where you need some work. Dec 9, 2018 · Bodyweight Exercise Routine for Bone Health. The Only Thing You Have to Learn. That’s okay. If you’ve done our Elements program and feel like you’re ready for the next challenge, this is a perfect fit. Oct 13, 2010 · Need a dependable ring training setup? You’re in luck. GMB Fitness Get strong and agile with the 4 movement patterns most workouts neglect… This 20-minute routine walks you through a complete session for strength, mobility, and motor control. We need the stimulation of active back work in a variety of activities. Training with weights can be very beneficial for a lot of different goals, and most of us at GMB use weights as part of our training, depending on what we’re focusing on in a particular training cycle. Whether it’s lifting weights or your body or hitting/kicking a ball. When it comes to physical fitness, it’s way too easy to get lost in the trends and superficial goals most people want to sell you. He's best known for his wildly off-topic rants on the GMB Podcast and spends the majority of his time eating burgers, sipping bourbon, and reading books. Mar 3, 2018 · Shoulder pain doesn't have to be a fact of life. Read our mobility workout to help prevent injury today Mar 3, 2024 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. Learn what’s causing your shoulder pain and find some relief with these proven shoulder pain exercises and stretches! Apr 10, 2023 · GMB Fitness. If that number increases, you know your training is supporting your goal. Oct 15, 2024 · Some fitness enthusiasts poop on the recommended 150 minutes of moderate exercise/75 minutes of vigorous exercise, claiming they do that much exercise in a single day! However, these recommendations are well-founded, and backed by objective data from numerous longitudinal studies conducted over decades. Jul 5, 2023 · It’s difficult to exaggerate the importance of hip flexibility and strength for every athletic activity. Pull your elbows backward and squeeze your shoulder blades together as you bring your chest forward. Since 2010, we’ve been sharing articles and videos covering everything you need to know about building physical autonomy – specific skills, training concepts, lifestyle advice, and anything else you could need to feel strong and confident in using your body every single day. If you put in the work, Elements will teach you to move with effortless control while reducing the tightness and aches that build up in daily life. io/e/ You can find our Unlike the cheesy (and often fake) before-and-after shots from most fitness companies, these results are typical. Sep 23, 2024 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. Jun 20, 2022 · As CEO of GMB Fitness, he’s dedicated to providing an open, accessible culture for both clients and staff to enjoy exploring more of what they’re truly capable of. Online training 👉 https://gmb. The goal is to develop the leg strength that you need for what you need to do it for. What Keira demonstrates, though, is the eventual goal with each exercise. Sep 19, 2019 · All you need for these exercises are a desk and a chair. And you’ll quickly discover which exercises give you the most benefit for your particular issues. 15, 20, and 35-minute options to fit your needs and schedule. If you’re training right now you likely already know how to assess your strength. Oct 26, 2018 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. Sit toward the front edge of the chair and reach your hands back to hold on to the sides of the chair. Challenges Provide Opportunities. Mar 30, 2018 · Practicing an intense art like Muay Thai can come with its concerns for injury. I’ve been out hiking 100 miles of the Arizona Trail. Oct 30, 2023 · He’s undergone extensive postgraduate training in neck and back rehabilitation with an emphasis in manual therapy along with being certified as a Therapeutic Pain Specialist by EIM/Purdue University. 1. If you’re not as flexible as she is (and most people aren’t!) the idea is to work on the exercises at your own level, making as many modifications as needed to feel a good stretch. Bio Blog Instagram Twitter May 1, 2022 · He’s undergone extensive postgraduate training in neck and back rehabilitation with an emphasis in manual therapy along with being certified as a Therapeutic Pain Specialist by EIM/Purdue University. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 If your training time is limited, it’s easy to see why the skills-based approach is more effective and efficient for the vast majority of people. While the common recommendation for building wrist conditioning is to spend as much time on your hands as possible, you have to work up to it, especially if your wrists already hurt. Jan 6, 2023 · He’s undergone extensive postgraduate training in neck and back rehabilitation with an emphasis in manual therapy along with being certified as a Therapeutic Pain Specialist by EIM/Purdue University. That part is taken Nov 4, 2023 · A post shared by GMB Fitness (@gmbfitness) Much like the L-Sit, the position automatically gears you up for developing your compression strength. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 Apr 9, 2017 · Make sure to down-regulate the nervous system before and after your workout (this can be done through deep breathing or any other calming activity). 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 100s of GMB Fitness reviews. Sep 24, 2024 · But please don’t think that you need to do a few weeks of this before even starting to try the Three Point Bridge. And that’s one important reason crunches aren’t among the great core strengthening exercises. ” Further, our results suggest that for assessment/training purposes a test battery/multiple exercises should be used that include static/dynamic steady-state, proactive, and reactive types of balance. Apr 25, 2014 · The goal is not to get X number of pistols. GMB teaches strength, mobility, body control, and movements skills so you can move with ease and enjoy all kinds of physical activities. In addition to cofounding GMB, Jarlo has been teaching martial arts for over 20 years, with a primary focus on Filipino Martial Arts. Rose Calucchia (Lead GMB Trainer and a member of our support staff) is demonstrating the exercises, and may show the exercises at a more advanced level than you can do right now. Bio Blog Instagram Twitter But now I can jump up halfway and pull and come down slowly with control. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 Mar 3, 2017 · The training you do, therefore, is to support that goal, and the measurement you track might just be the number of steps you’re able to climb without getting winded. Almost too A collection of our most popular routines and tutorials for building strength, flexibility, and control. With GMB I’m getting close. So, this guide is certainly not meant to laud bodyweight exercise as the “ideal” model for training. The hollow body hold is one great exercise that does put the spine into flexion, but under much higher loads than crunches. Animal Movement Exercises to Build Strength and Agility; Physical Autonomy: How to Build Confidence & Freedom in Your Body; 20-Minute Reboot Workout ⠀ 🆕 Newest & Best Content; 🎙️ Autonomy: The GMB Podcast; 👏 GMB Client Stories; Reviews; Training Programs; Log In Nov 4, 2023 · GMB Fitness. Mar 21, 2017 · Conditioning-specific training; Core strength training; If you have access to a set of rings, cycling through these workouts will help you hit your major training goals over the course of 3-4 months. May 7, 2021 · Bodyweight Circuit Video Routine – Get our free 6-exercise workout routine to build foundational strength throughout your body. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 Great teaching, clear instructions, and great support. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 Oct 22, 2023 · Training that provides you with the strength, balance, and adaptability necessary for life’s myriad challenges. Finding a place to hang gymnastic rings is probably the biggest problem people run into when looking to get started with ring training. In this article, I’ll show you how coordination programs your body for smooth, effortless movement. Sep 7, 2024 · This indicates that balance performance seems to be task-specific rather than a “general ability. This is why play and exploration in the many different ways we can move has been an ongoing motif in the GMB Method. 🤸♂️ Move Better; Minimal Morning Mobility Routine – 4 Minutes is All You Need; How to Make Stretching Work for You (even if it never has) Overcome Knee Pain; 💪 Get Stronger; Animal Movement Exercises to Build Strength and Agility; Pull-Ups: 3 Exercises to Build Pulling Strength and Technique; 20 Feb 11, 2024 · There is also quite a bit of wrist strength-endurance needed to perform bodyweight exercise, especially in exercises involving some level of hand balancing. May 21, 2017 · After a training accident ended his competitive gymnastics career, Ryan moved to Japan and competed in various martial arts until another injury made him reevaluate his priorities in life. spadzwenczhkbsijioxuzppxymxeilkkfqqltqjjuypxzndkbsi