Dr. Andy Galpin is an exercise scientist and tenured full professor at California State University, Fullerton.
Follow Andy: @drandygalpin
Website: https://www.andygalpin.com
X: https://x.com/DrAndyGalpin
https://www.instagram.com/drandygalpin
🥦 Order my Blueprint Stack here: https://blueprint.bryanjohnson.com/collections/all-products
🧪 WHO AM I?
Hi Friends - I am the world’s most measured human. At 46, my cardiovascular fitness ranks in the top 1.5% of 18 year olds; I celebrate my birthday every 19 months because we’ve dramatically slowed my speed of aging, and in 2023 I achieved the world’s best recorded sleep score, 8 months of 100% perfect sleep.
This is remarkable because previously, my health was in a pretty bad place.
In 2020, I started Project Blueprint to help you achieve similar results. I share everything I do and learn for free, so you can access the best health science available.
Project Blueprint and Don’t Die celebrate that we, humanity, are evolving into something new. Join me on this journey.
Chapters
0:00 - Intro
0:48 - WARM UP (Day 1)
1:34 - a. World’s Greatest Stretch
6:07 - b. Inchworms
7:16 - c. M Drill
9:12 - d. Reach & Roll
10:20 - e. Lateral Drop/Shuffle
12:19 - WARM UP (Day 2)
12:28 - a. Step-Through
14:02 - b. Carioca
15:33 - c. Skater Squat
17:10 - d. *Hindu Pushup
18:15 - e. Windmills
19:44 - Mastering high-quality warmups
21:25 - Upping difficulty
23:06 - Extra: Turkish Get-Up
25:47 - Extra: Balance Drill
28:38 - Scott tries it out…
30:23 - POSTURE
30:48 - How long should a warmup be?
32:26 - SPEED AND POWER
32:28 - Day 1: Sled Burst
34:21 - Day 1: Extension to Slam
36:28 - Day 2: Power Skips
37:43 - Day 2: Rotational throw
40:47 - Day 3: Heidens
42:17 - Day 3: Jump to Overhead Med Ball Putt
43:39 - Ankle control
44:15 - STRENGTH
46:24 - a. Slant Board Goblet Squat (Strength)
47:03 - b. Banded Pallof Press (Conditioning)
48:17 - c. Hand/Leg Opposite Bent Row (Conditioning)
50:24 - d. Reverse Pull-Ups (Strength)
50:54 - e. Foot on Bench 1-Arm Overhead Press (Strength)
52:26 - f. Hamstring Stretch (Conditioning)
52:44 - Nordic Curls (Strength)
53:41 - h. Cats & Dogs (Conditioning)
55:45 - i. Hollow Dumbbell Bench (Strength)
56:55 - j. Woodchopper (Strength)
59:54 - a. Spiderman Pushups (Strength)
01:00:37 - b. Oblique Side Bends (Conditioning)
01:01:28 - c. Incline Bicep Curls (Strength)
01:02:07 - d. Calf Raise (Strength)
01:03:11 - e. Chest-Supported Dumbbell Row (Strength)
01:04:28 - f. Tibialis Rotations (Conditioning)
01:04:38 - g. 1-Leg Glute Bridge (Conditioning)
1:05:41 - HIIT
1:06:44 - Debrief