Timestamps: 0:00 - intro 0:10 - welcome, what to expect, hello to Christy 2:00 - warming up with chest activation stretches and shoulder mobility 4:30 - proper form, intensity cues 7:32 - Christy explains why we train chest together (sometimes) 8:11 - training with a partner, forced rep intesifiers 8:55 - movement patterns you're sleeping on for chest growth 10:08 - when to say when, what to look for, peri-workout nutrition 12:19 - how Christy survives chest day with me Thanks for watching! Mentions: True Nutrition https://truenutrition.com/ Hybrid X Fitness Coaching https://www.instagram.com/hybridx.fitness/?hl=en Nick Ruffini White Dragon Training LLC E-mail: whitedragontraining@gmail.com https://www.instagram.com/whitedragontraining/?hl= Website: www.whitedragontraining.com This video is for entertainment and educational purposes only. All music appropriately attributed under Creative Commons license.

Timestamps: 0:00 - intro 0:10 - welcome, Quinn's bodybuilding news update and plans for the 2024 competition season 2:23 - competing background as a teenager, gastric/acid reflux issues causing weight-loss and surgery 10:25 - mindset and lifestyle changes from severe acid reflux to competition win a year later 15:15 - pushing up while healthy, looking at the Ultimate Grand Prix, the win 23:30 - champion mindset, piece of advice for the viewers in recovery, goodbyes and social media connections Thanks for watching! Mentions: Quinn Wills https://www.instagram.com/willsxx/?hl=en https://www.instagram.com/ampedfitnesscarrollwood/?hl=en DM for 1-on-1 Training Nick Ruffini White Dragon Training LLC E-mail: whitedragontraining@gmail.com https://www.instagram.com/whitedragontraining/?hl= Website: www.whitedragontraining.com Hybrid X Fitness Coaching https://www.instagram.com/hybridx.fitness/?hl=en NPC Ultimate Grand Prix http://www.floridasportfestival.com/ https://www.instagram.com/ultimategrandprix/?hl=en This video is for entertainment and educational purposes only. All music appropriately attributed under Creative Commons license.

Timestamps: 0:00 - intro 0:22 - 75* incline smith machine press 2:18 - cuffed 1-arm lateral raises 5:12 - overhand tricep cable pushdowns 7:15 - 1-arm overhead DB tricep extensions 8:53 - 2-arm wide-grip cable curls Thanks for watching! Mentions: Dante Trudel Doggcrapp Training Method (AKA D.C. Training) http://dc-training.blogspot.com/ https://www.elitefts.com/news/all-about-doggcrapp-training-dc-training/ Nick Ruffini White Dragon Training LLC E-mail: whitedragontraining@gmail.com Instagram: @whitedragontraining Website: www.whitedragontraining.com This video is for entertainment and educational purposes only. All music appropriately attributed under Creative Commons license.

Timestamps: 0:00 - intro 0:24 - warming up, cable lat pullover 2:47 - 1-arm rest pause lat pulldown 8:39 - 1-arm hammer strength low row 9:59 - MAG wide grip cable lat pulldown 10:57 - 1-arm kneeling cable low row Mentions: Versa Gripps https://www.versagripps.com/ Thanks for watching! White Dragon Training Transform your mind, transform your body, transform your human experience. DM or e-mail me for coaching or ANY training, nutrition, or contest prep questions: whitedragontraining@gmail.com Instagram: @whitedragontraining www.whitedragontraining.com

Timestamps: 0:00 - intro & warming up 0:55 - toe biased leg press (3 top sets) 2:30 - single leg standing hamstring curls (3 top sets) 4:33 - smith machine squats (2 top sets) 5:24 - bulgarian split squats (2 top sets) 6:38 - matrix plate-loaded glute machine (2 top sets) 7:40 - adductors Thanks for watching! White Dragon Training Transform your mind, transform your body, transform your human experience. DM or e-mail me ANY training, nutrition, or contest prep questions! whitedragontraining@gmail.com Instagram: @whitedragontraining www.whitedragontraining.com

Timestamps: 0:00 - intro 0:10 - warming up 2:36 - incline smith machine chest press 5:25 - machine chest press 8:05 - incline DB chest fly w/stretch 11:31 - posing & outro [13:18 - ignore trailing black fail] Thanks for watching! Mentions: Tommy Stiles YouTube https://www.youtube.com/@tommystiles6638 Jordan Peters YouTube https://www.youtube.com/channel/UCQhfZxBL1A8adTUStbNPZiQ @tbjpjordanpeters5178 White Dragon Training Transform your mind, transform your body, transform your human experience. DM or e-mail me ANY training, nutrition, or contest prep questions! whitedragontraining@gmail.com Instagram: @whitedragontraining www.whitedragontraining.com

Timestamps: 0:00 - Meal 1 1:26 Meal 2 2:26 Meal 3 3:33 Post-workout 4:04 Meal 4 & 5 Thanks for watching! Mentions: Tommy Stiles YouTube https://www.youtube.com/@tommystiles6638 Think Big Bodybuilding Media https://www.youtube.com/@ThinkBIGBodybuilding True Nutrition https://www.youtube.com/@true_nutrition White Dragon Training Transform your mind, transform your body, transform your human experience. DM or e-mail me ANY training, nutrition, or contest prep questions! whitedragontraining@gmail.com Instagram: @whitedragontraining www.whitedragontraining.com

Join Rachel & Nick for a in-depth discussion of health and wellness optimization from the chronic pain and autoimmune perspective. They integrate the neurological and holistic perspective in treatment for chronic illness/injuries, in the hope of helping people simply improve their quality of life up to optimizing their physique or athletic performance. Episode 3 - Getting started with chronic pain & symptom management Timestamps: 0:00 - intro 0:25 - Finding a starting point with chronic pain/symptom management, keeping a positive mentality 7:06 - a glimpse into Rachel's initial movement screening 11:10 - Do you have connection issues between your Left and Right brain stem? 15:33 - Tools to help along the way, accepting you're NOT alone 23:11 - Romberg test and real-time assessment example 27:33 - Rachel's health expo experience the weekend prior, helping TMJ 30:45 - Final takeaway, preview for next time, sign-off Thanks for watching! Please comment with any questions for future episodes. Send us a message: Rachel Mann Neuro-Embodiment Coaching E-mail: rachelthemann@gmail.com Instagram: @rachel.alexis.mann Website: www.rachel-mann.com Nick Ruffini White Dragon Training LLC E-mail: whitedragontraining@gmail.com Instagram: @whitedragontraining Website: www.whitedragontraining.com This video is for entertainment and educational purposes only. Creative Commons Attribution license.

Episode 2 Timestamps: 0:00 - intro 0:23 - more background, Nick's initial story 9:01 - metaphysical connection with timeline, increasing the fight-or-flight response 14:12 - when did you fully step into your diagnosis? 21:20 - stored trauma in your gut from generational insecurity & emotions 26:06 - pattern changes, thinking differently, take-home on healing 30:32 - check out the book below, Rachel's healing moment, SOUL WORK versus spirituality 35:29 - the best healing technique, wrapping up Thanks for watching! Please comment with any questions for future episodes. "Metaphysical Anatomy: Your body is talking, are you listening?" by Evette Rose https://www.amazon.com/Metaphysical-Anatomy-Your-talking-listening/dp/1482315823 Send us a message: Rachel Mann Evolved Pain and Performance E-mail: rachelthemann@gmail.com Instagram: @evolved_painandperformance Website: www.evolvedpainandperformance.com Check out her FREE knee pain guide here: https://www.evolvedpainandperformance.com/challenges Nick Ruffini White Dragon Training LLC E-mail: whitedragontraining@gmail.com Instagram: @whitedragontraining Website: www.whitedragontraining.com This video is for entertainment and educational purposes only.