Sophia Go’s Bookmarks

Systematic bodyweight training approach featuring six main movement patterns with ten progressive levels each. Emphasizes building foundational strength through mastery of basic movements before advancing to complex variations.

Comprehensive comparison of high-intensity interval training versus low-intensity steady-state cardio. Examines fat loss, muscle preservation, time efficiency, and cardiovascular adaptations to help program appropriate conditioning methods.

Reference charts for evaluating relative strength across various bodyweight exercises. Helps trainers assess client capabilities and set realistic progressive goals based on bodyweight-to-strength ratios for movements like push-ups and pull-ups.

Progressive skill development program for learning handstands from complete beginner to free-standing holds. Includes wrist preparation exercises, balance drills, and troubleshooting common technical issues throughout the learning process.

Guide to implementing sprint intervals for cardiovascular conditioning and fat loss. Details various protocols including Wingate sprints, 30-20-10 training, and traditional sprint pyramids with recovery recommendations.

Movement and mobility resource created by physical therapist Kelly Starrett. Offers daily mobility drills, tissue preparation techniques, and flexibility protocols to support high-intensity training and prevent injury.

Minimalist training philosophy emphasizing functional strength and conditioning through creative bodyweight exercises and homemade equipment. Features unconventional training methods and mental toughness development alongside physical preparation.

Daily workout programming featuring rowing intervals and bodyweight combinations. Excellent for conditioning work and VO2 max development with scalable options for different fitness levels.

Systematic approach to achieving your first pull-up or increasing max reps. Covers assistance exercises, negative training, band progressions, and programming strategies for building pulling strength over time.

Free video library featuring yoga classes specifically designed for athletes and active individuals. Includes targeted flexibility sequences for hip mobility, shoulder health, and recovery between intense training sessions.