Oliver Anwar

The most forgotten part of fitness:

Flexibility.

I’ve created the perfect stretch routine.

Steal my easy 10-minute routine to improve your body's mobility (bookmark this): 

1. Neck Mobility:

Use neck rolls anti-clockwise and then clockwise to loosen up your neck.

Move the neck slowly from left to right, and then go forward and backward. 

2. Upward Dog:

The secret benefit:

It's great for opening up the abs and the lower back.

Place your hands in line with your shoulders and look up towards the ceiling. 

3. Shoulder Extensions:

This is great for those who bench press a lot or sit at a desk all day.

Open up the chest and shoulders.

Shoulder extensions improve overall posture. 

4. Child's Pose:

Sit your bum onto your heels and slowly creep your hands forward

Keep your bum on heels.

The benefit?

This opens up the lats and stretches out the back. 

5. Reach Throughs:

Start on your knees with your hands on the floor…

Then push one hand through to stretch the lats and shoulder. 

6. Table Twists:

Put your arms out and hips and feet at a 90-degree angle.

Then bring them to one side, back to the middle, and then to the other side. 

7. Scorpion Kicks:

Open up your lower back (this is ideal before leg days.)

Ensure you have enough room to fully extend. 

8. Lying Glute Stretch:

Bring one knee over to the opposite hand.

Lean forward.

And put weight into your forearms to stretch your glute. 

9. Lying Quad Stretch:

Pull the heel up towards the bum.

Then keep your knees together to stretch the quad. 

10. Lumbar Stretch:

Keep hands out and bring one leg over...

And try to keep your shoulders on the floor as you pull the leg down. 

11. Lying Hamstrings:

Stretch the hamstrings by keeping your hips on the floor.

Then grab the calf (not the joint) and pull the leg back. 

12. Hip Flexor Stretch:

Stretch the side of your hip flexor.

Grab the side of your glute to enhance the stretch.

Contract the glute for a deeper stretch. 

13. Prone Extension:

Lie in the prone position.

Slowly bring your head up. 

Keep the belly button on the floor

And increase the range of motion over time. 

14. Tail Wags:

In all four positions...

Wag your feet around like a tail to help with lateral movement in the spine. 

15. Quadratus Lumborum Side Bend ("Quadratus Pet Side Bend"):

Similar to the child's pose but moving hands from left to right to stretch the lats and spine. 

16. Half Pancakes:

With one leg out and the other heel towards the thigh…

Laterally rotate to engage the spine. 

17 Frame Squat:

Hold an A-frame position and creep your hands forward into a squat…

Keep hands on the floor to improve squat range and hamstring flexibility. 

TLDR:

Neck mobility

Upward dog

Shoulder extensions

Childs pose

Reach through

Table twists

Scorpian kicks

Lying glute

Lying quad stretch

Lumbar

Lying hamstrings

Hip flexor

Prone extension

Tail wags

Half pancakes

Frame Squat

I'm looking to help 3 entrepreneurs or high performers:

Drop 15-75 LBs of fat
Add 5-10 LBs of muscle
Skyrocket their confidence

In 3 hours per week and without a restrictive diet. 🔥

Want in?

DM me. 👇

(Not free)
https://x.com/messages/compose?recipient_id=323325293

How to get huge muscles in less than 3 months:

Use the right exercises.

But most people mess this up and get hurt.

So here is a mega thread with every exercise you need for every body part (bookmark this): 

Abs:

1/Dead hang leg lift
2/ Rope crunch
3/ Decline crunch

3 sets
10-12 reps

(Watch these videos to get a 6 pack) 

The only arm workout you need:

1/ Spider curls
2/ Hammer curls
3/ Preacher curls
4/ Weighted dips

3 sets
10-12 reps

Here are the last 2 arm workouts.... 

2 more workouts for huge arms:

5/ Tricep extension overhead
6/ Double rope tricep extension

This sculpts the shorter part of the tricep.  

Opt for a double rope setup to allow for a wider range of motion  

This ensures full extension and contraction of your triceps for that perfect squeeze.

Hit your entire body in one workout with these 6 compound lifts:

1/ Smith squat
2/ Neutral grip pull up
3/ Bent over row 
4/ Incline dumbbell press

Here's the next 2 compound lifts... 

The next compound exercises:

5/ Dumbbell Shoulder Press  

Hits shoulders and triceps, reducing momentum when seated.  

Adjust the bench to your preference - ensuring it supports shoulder targeting.  

Press up without flaring your elbows wide and use your knees to lift the dumbbells.

6. Barbell Deadlift

Engages the entire posterior chain, enhancing grip strength and overall power.

-Feet shoulder-width apart
-Grip just outside shoulders
-Opt for an alternate grip for strength.

Focus on pushing the ground away with your feet.

Avoid yanking the bar up.

Legs:

1/ Barbell squats
2/ Romanian deadlift
3/ Leg press
4/ Leg extensions

3 sets
10-12 reps

But wait!

Here are 2 more leg exercises.... 

2 more leg exercises:

5/ Lying Leg Curls

This is the best for hamstring activation

And it’s also crucial for squat improvements.

Single-leg Focus:

Use single-leg curls to address muscular imbalances

Why?

It enhances overall leg development.

6/ Calf raises

It’s a must-do for leg training. 

Focus on higher reps to fully engage the smaller muscle groups of the calves.

Focus on pushing through the big toe and maintaining a controlled tempo for maximum muscle activation.

Shoulders:

1/ Dumbbell shoulder press
2/ Dumbbell lateral raises
3/ Cable lateral raises
4/ Rear delt flies

3 sets
10-12 reps 

How to get a huge chest 101:

1/ Bench press
2/ Cable flies
3/ Incline bench press

3 sets
10-12 reps 

Back:

1/ Pull ups
2/ Barbell row
3/ Cable lat pull downs
4/ Plate loaded row

One more powerful back workout... 

5/ Cable Face Pull

-Improves posture
-Opens up the chest
-And targets the rear delts and upper back.

Use a dual-rope attachment for better range of motion and external rotation.

Ensure proper external rotation and rear delt engagement by pulling the ropes towards your face. 

Resistance band workout (at home)

1/ Shoulder press
2/ Standing lateral raises
3/ Standing front raises
4/ Standing rear delts

Next is the last 2 resistance band workouts... 

The final 2 resistance band exercises:

5/ Bicep curls 
6/ Standing triceps 

I'm looking to help 3 entrepreneurs or high performers:

- Drop 15-75 LBs of fat
- Add 5-10 LBs of muscle
- Skyrocket their confidence

In 3 hours per week and without a restrictive diet. 🔥

Want in?

DM me. 👇

(Not free)

https://twitter.com/messages/compose?recipient_id=323325293

You can vary your grip to either focus more on the back or include the biceps in the movement.