#083 Move Like an Athlete: 30-Min Natural Movement

Draws from functional patterns that reconnect your body to its natural biomechanics for strength that lasts

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 #083:

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. Bear Crawl (Dynamic - Movement Pattern)
   How to Do It:

   • Hands and feet only

   • Move forward/back

   • Keep knees off ground

   • Maintain level hips

Easier Variation: Move slower and cover shorter distances while focusing on keeping your hips level and core engaged.

2. Russian Twists (Core - Rotational Strength)
   How to Do It:

   • Seated, feet off ground

   • Lean back slightly

   • Rotate side to side

   • Keep chest up

Easier Variation: Keep feet on the ground while performing the twisting motion to provide more stability.

3. Diamond Push-Ups (Upper Body - Triceps)
   How to Do It:

   • Hands form diamond

   • Elbows close to body

   • Lower chest to hands

   • Push up

Easier Variation: Perform from knees or elevate hands on a bench or sturdy surface to reduce the load.

4. Single-Leg Deadlift (Lower Body - Posterior Chain)
   How to Do It:

   • Balance on one leg

   • Hinge at hips

   • Other leg extends back

   • Return to standing

Easier Variation: Tap back foot for balance at the bottom of the movement or use support if needed.

5. Plank to Downward Dog (Movement Flow)
   How to Do It:

   • Start in plank

   • Push hips up and back

   • Form inverted V

   • Return to plank

Easier Variation: Bend knees slightly in the downward dog position to accommodate tighter hamstrings and shoulders.

6. Broad Jumps (Dynamic - Horizontal Power)
   How to Do It:

   • Squat slightly

   • Swing arms back

   • Jump forward

   • Land in squat

Easier Variation: Take shorter jumps or step forcefully forward instead of jumping to reduce 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:

• PRIMAL MOVEMENT MASTERY! Bear crawls and plank to downward dog transitions tap into your innate movement patterns for strength that feels natural and functional!

• TARGETED POWER DEVELOPMENT! Diamond push-ups and single-leg deadlifts build precise strength in commonly weak areas, creating the foundation for explosive broad jumps!

• CORE-TO-EXTREMITY POWER TRANSFER! Russian twists develop the rotational core strength that connects your upper and lower body, allowing efficient power generation in all movements!

See you tomorrow morning!

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