Online, Dr. Travis Protocols

Blood Flow Restriction Protocol

every other day, for 2 weeks, wrap arm covering 1/3 of limb (don't pull too tight),

30 reps (rest 30 '), 15 reps (rest 30 '),15 reps (rest 30 '), 15 reps (rest 60') then repeat with other exercise.

Exercise 1: Bicep curl squeezing ball tight

Exercise 2: Side external rotations

Do not take the band off until you are completely done with both exercises.

For the arm bars and get ups and hangs alternate days the next 2 weeks.

One day: do arm bars and half get ups with a comfortable weight, start with about 16 kg. You will do 10-15 second holds and you will do 10-12 total reps of these holds.

Other day: For the hangs do the same thing, 10-15 second holds for 10-12 total reps. Pair the hangs with overhead carries with the kettlebell. Just go for 15 m or so. After the carries make sure to do a long slow lowering of the kettlebell back to the rack position. Same thing when moving from the straight arm bar to the bent arm bar. Slow lowering to do some eccentric work.