#092 Move Right, Feel Better: The 30-Min Mobility Fix

Corrects movement deficiencies that cause pain while building strength that protects your joints

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 #092:

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. Side Plank with Rotation (Core - Rotational Core)
   How to Do It:

   • Side plank position

   • Thread top arm under body

   • Return to start

   • 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. Reverse Lunges (Lower Body - Balance, Strength)
   How to Do It:

   • Step backward

   • Lower back knee

   • Front shin vertical

   • Push to return

Easier Variation: Hold onto a support like a chair or wall while performing the movement to help with balance.

6. Jumping Jacks (Cardio)
   How to Do It:

   • Stand feet together

   • Jump feet out while raising arms

   • Jump back to start

   • Keep rhythm

Easier Variation: Step out one foot at a time instead of jumping, while still raising and lowering the arms in rhythm.

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 FOUNDATION! Bear crawls reconnect you with fundamental movement patterns that build functional, full-body coordination rarely trained in modern workouts!

• SHOULDER INJURY PREVENTION! YTW raises target the often-neglected stabilizer muscles around your shoulder blades that prevent impingement and improve overhead movement!

• LOWER BODY 360° DEVELOPMENT! Sumo squats and reverse lunges attack your legs from complementary angles, creating balanced strength through the entire lower body!

See you tomorrow morning!

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