Waking up (Morning Routine):

(Perform the morning routine right after waking up!)

- 5 Minute „Red-Dot-Meditation“ – (For HGH Increase)

- 5 Minute „Accupuncture-Pressure-Point“ – (For HGH Increase)
- 10 Minute „Visualising/Imaging to grow taller“ (Mental Stimulation)
[You can find these Techniques on YouTube, Google, etc.]

- HOT BATH / HOT SHOWER (Release tension in muscles)

- 15x Cobra Stretch (Holding 30 Seconds each stretch) [EXERCISE]

- 15x Cat Stretch (Holding 30 Seconds each stretch) [EXERCISE]
- 15x Mountain Stretch (Holding 30 Seconds each stretch) [EXERCISE]

- 3 Miles ore more of „Jogging/Running“

(To create microfractures in the Shinbones and optimise blood-flow)
[OPTIONAL: With AnkleWeights for more intensity]

AFTERNOON ROUTINE

- 5 Minute „Red-Dot-Meditation“ – (For HGH Increase)

- 5 Minute „Accupuncture-Pressure-Point“ – (For HGH Increase)
- 10 Minute „Visualising/Imaging to grow taller“ (Mental Stimulation)
[You can find these Techniques on YouTube, Google, etc.]

- 5x Cobra Stretch (Holding 30 Seconds each stretch) [EXERCISE]

- 5x Cat Stretch (Holding 30 Seconds each stretch) [EXERCISE]
- 5x Mountain Stretch (Holding 30 Seconds each stretch) [EXERCISE]

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 EVENING ROUTINE
(Start 3 Hours before going to Bed)

- „HIIT - SPRINTING“ (Insane HGH Increase + Creating Microfractures):

(HIIT = High Intensity Intervall Training)
a) Sprint for 30 Seconds with 110% INTENSITY
b) Rest for 90-150 Seconds
c) 30 Seconds Sprint + 90-150 Seconds Rest = 1 Round
DO THIS FOR 3 ROUNDS!
(Every new month, you gotta add 1 Round)

- 2x 5 Minute „JUMPING / ROPE SKIPPING“

- 5 Minute „Red-Dot-Meditation“ – (For HGH Increase)

- 5 Minute „Accupuncture-Pressure-Point“ – (For HGH Increase)
- 10 Minute „Visualising/Imaging to grow taller“ (Mental Stimulation)
[You can find these Techniques on YouTube, Google, etc.]

- HOT BATH / HOT SHOWER (Release tension in muscles)

- 10x Cobra Stretch (Holding 30 Seconds each stretch) [EXERCISE]

- 10x Cat Stretch (Holding 30 Seconds each stretch) [EXERCISE]
- 10x Mountain Stretch (Holding 30 Seconds each stretch) [EXERCISE]

- 45-60 Minute „AnkleWeight-Sitting“

(Massage your knee’s while performing this exercise + visualise yourself growing taller)
(To stretch the created microfractures in the shinbones
and to stretch the Knee-Cartilage)
INCREASE WEIGHT IF NESSECARY, LISTEN TO YOUR BODY!
DON’T TOUCH THE FLOOR AFTER PERFORMING THIS
EXERCISE. AFTER YOU’RE DONE, GO TO SLEEP INSTANT!

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 NUTRITION:
(If you want to grow taller, you need more calories/vitamins/minerals/proteins than usual!)

- 1,5x your calorie if your BMI is under 25

- Eat normal calories if your BMI is abover 26
- Eat healthy protein-rich diet
(Eggs, Chicken, Organic Peanutbutter, etc.)
- Eat Green Vegetables
- Last meal: 45-60 Mins before your EVENING ROUTINE
(Don’t eat after your EVENING ROUTINE)
- Drink atleast 2-3 Liters of water
- EAT CLEAN, EAT HEALTHY

THINGS TO AVOID!

- Smoking
- Alcohol
- Sugar
- Bad Sleep Cycle / Bad Sleep Habbits / Sleeping less than 8 Hours
- Negative thinking / Discouraging yourself
- Looking for „Success Story’s“ instead of focusing on your own journey
- Not beeing commited and disciplined or losing focus
- Listening to others oppinion

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 SUPPLEMENTS:

Amino-Acids (For HGH and Improved Regeneration):

L-Arginine
L-Lysin
L-Leucin
L-Ornithine
L-Thyrosine
L-Glycin
L-Tryptophan
L-Dopa
GABA

Vitamins
Vitamin A
Vitamin B12
Vitamin C
Vitamin D
Vitamin K
Multivitamin

Minerals
Zinc
Calcium
Magnesium
Iron

Other
Glucosamin
Chondroitin
Ashwagandha

If you guys have any questions, just message me on Discord! N I K O#0387

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 COBRA STRETCH

CAT STRETCH

MOUNTAIN STRETCH

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 SITTING ANKLE-WEIGHTS

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