Built from Broken: A Science-Based Guide to Healing Painful Joints, Preventing Injuries, and Rebuilding Your Body

by Scott H Hogan

Hinge to Squat

Upper Body Anchored Lat Stretch

Anchored Lat Stretch

Band Pass Through

Banded W

Band High Pull Apart with External Rotation

Scapular Plane Dumbbell Raises

Single Arm Strict Dumbbell Row

Suspension Trainer High Row

Week 1: Connective tissue remodeling: 2× 7 reps, 5151 tempo Week 2: Hypertrophy with heavy slow resistance training (HSR): 3× 8–12 reps, 3131 tempo Week 3: Strength training: 3× 5–7 reps, 3111 tempo Week 4: Neuromuscular endurance training: 3× 15 reps, 1010 tempo Repeat

Gary Keller,

The One Thing

The One Thing,

the domino effect.

“a single domino is capable of bringing down another domino that is actually 50 percent larger…. Getting extraordinary results is all about creating a domino effect in your life,” says Keller.

Built from Broken Dominoes

1. Take the road less traveled by. Two roads diverged in a wood, and I— I took the one less traveled by, And that has made all the difference. — “The Road Not Taken,” by Robert Frost

Possibly the biggest mistake you can make is to avoid weaknesses instead of addressing them.

If you don’t believe that the well-worn path of heavy lifting, boring cardio workouts, bloated egos, painful joints, and declining mobility is the best path to travel on, then take the road less traveled by.

2. Weave habits into your daily routine that support optimal posture, mobility, and varied movement.

Here are three of the most important habits to implement for a pain-free, mobile lifestyle:

Work on your ...

Move in the morning:

Commit to the walking habit:

3. Establish your fitness priorities.

4. Lay out a periodized exercise program.

This is where you turn pro.

It’s something you can do quarterly o...

Instead of relying on your memory, leverage the power of systems.

I’ve found two simple tactics that virtually guarantee the successful implementation of a periodized plan.

First, set a r...

Assuming you’ve established at least an eight-week plan after reading this book, set yourself a reminder for exactly eight weeks from now.

When the date arrives, review your progress and spend some time planning out what you want to accomplish for the next eight weeks, or whatever long-term time range works for you.

Second, track your ...

Third, be adaptable.

Don’t force-feed your body exercises it isn’t ready for or needs a break from.

As you familiarize yourself with new exercises and understand their purpose, you’ll be able to discern when it makes sense to ski...

5. Resolve painfu...

It’s not OK to work through joint pain. Toughing it out is dumb. Plain and simple.

work on establishing a baseline of pain-free movement capability.

6. Prioritize muscle imbalance...

7. Improve motor control in the basic human movements.

You should be able to push, pull, squat, lunge, hinge, rotate, and carry objects under load without pain or injury. If you can’t do all of these movements, you’re at risk of developing debilitating pain.

These seven movements make up the complete human movement experience. So it makes sense to be proficient at all of them.

8. Build a scaffolding of strong, resilient connective tissue.

Joint health isn’t something that comes naturally then declines gradually over time. You can influence it just like you can infl...

Value your collagen health as much as you value muscle health.

9. Establish a baseline of full body mobility.

10. Build foundational (and functional) strength.

Functional strength