#088 The Mobility-Power Connection: 30-Min Flow

Builds the perfect balance of flexibility and explosive strength for performance 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 #088:

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. High Knees (Dynamic - Cardio)
   How to Do It:

   • Run in place

   • Drive knees high

   • Use arm motion

   • Stay on toes

Easier Variation: March in place at a slower pace while still focusing on lifting knees toward chest.

2. 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.

3. V-Ups (Core - Total Core)
   How to Do It:

   • Lie flat on back

   • Lift legs and torso

   • Touch toes at top

   • Lower with control

Easier Variation: Lift just legs or torso separately, gradually working toward the full movement as strength improves.

4. 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.

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:

• CARDIO-TO-POWER DEVELOPMENT! High knees and broad jumps bookend the circuit with cardiovascular challenge and explosive power that builds athletic performance!

• MOBILITY-STRENGTH FUSION! YTW raises and plank to downward dog transitions combine mobility and strength for balanced upper body development!

• CORE-TO-HIP CONNECTION! V-ups and curtsy lunges target the core-to-hip chain that powers efficient movement and prevents lower back pain!

See you tomorrow morning!

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