#082 Prehab to Power: The 30-Min Injury-Proof Workout

Balances joint-friendly mobility work with performance-building power moves for longevity and results

Good Morning!

Here’s today's workout. As always, you’ll get out of it what you put into it.

• If you’re short on time, decrease the number of sets

• If you’re feeling ambitious, increase the number of sets or reps per minute

• If you’re low on energy, focus on the movement and just push through

• Focus on Consistency rather than perfection

Workout #082:

Total Time: 30 minutes (6 exercises x 5 sets)
Instructions: Perform each exercise for one minute, then move to the next. Repeat the circuit 5 times.

1. Inch Worms (Dynamic - Dynamic Flexibility)
   How to Do It:

   • Forward fold

   • Walk hands out

   • Walk feet up

   • Keep legs straight

Easier Variation: Bend knees slightly during the movement to accommodate tighter hamstrings while still getting the full-body warm-up benefit.

2. Side Plank with Arm Reach (Core - Rotation)
   How to Do It:

   • Side plank

   • Thread arm under

   • Reach up

   • Control movement

Easier Variation: Perform from knees or hold a static side plank without the rotation component.

3. Sumo Squats (Lower Body - Inner Thighs, Glutes)
   How to Do It:

   • Wide stance, toes pointed out

   • Lower while keeping chest up

   • Push knees out

   • Rise through heels

Easier Variation: Reduce depth or use a smaller stance while maintaining proper form and knee alignment.

4. YTW Raises (Upper Body - Shoulder Stability)
   How to Do It:

   • Lie face down

   • Raise arms Y position

   • Move to T

   • Finish W

Easier Variation: Focus on one position at a time rather than flowing through all three positions, reducing fatigue.

5. Curtsy Lunges (Lower Body - Hip Stability)
   How to Do It:

   • Step back and across

   • Lower into lunge

   • Keep hips square

   • Push to return

Easier Variation: Take a smaller crossing step to reduce the challenge while still targeting the hip stabilizers.

6. Burpees (Dynamic - Total Body Power)
   How to Do It:

   • Drop to squat position

   • Jump feet to plank

   • Perform push-up

   • Jump feet forward

   • Jump up explosively

Easier Variation: Step back instead of jumping and remove the push-up component for a modified version that reduces impact.

That's it. How’d it go today?

Let me know, I read every answer to adjust future workouts.

To recap, here's what you hit today:

• MOBILITY-POWER COMBINATION! Inch worms and burpees address opposite ends of the movement spectrum, creating the perfect balance of flexibility and explosive power!

• SHOULDER INJURY PREVENTION! YTW raises target the rotator cuff and scapular stabilizers often neglected in traditional workouts, building bulletproof shoulders!

• LOWER BODY ANGLE MASTERY! Sumo squats and curtsy lunges attack your legs and hips from unique angles, developing balanced strength that prevents injuries and improves performance!

See you tomorrow morning!

-----

PS...If you're enjoying simple daily workouts, please consider sending it to a friend: