#103 Movement Mastery: The 30-Min Coordination Builder

Challenges your body through multiple planes of motion for athleticism that translates to everything you do

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

• Consistency beats perfection–I’m glad you showed up!

Workout #103:

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. 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.

3. Side Lunges (Lower Body - Lateral Strength)
   How to Do It:

   • Step wide sideways

   • Bend stepping leg

   • Keep other leg straight

   • Push to return

Easier Variation: Take shorter steps to the side and reduce the depth of the lunge until mobility and strength improve.

4. Spiderman Push-Ups (Upper Body - Complex)
   How to Do It:

   • Start push-up

   • Bring knee to elbow

   • Return leg while pushing up

   • Alternate sides

Easier Variation: Separate the movements by performing a regular push-up, then bringing the knee to elbow while in the high plank position.

5. 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.

6. Tuck Jumps (Dynamic - Vertical Power)
   How to Do It:

   • Stand tall

   • Jump straight up

   • Pull knees to chest

   • Land softly

Easier Variation: Reduce knee height during the jump or simply perform small vertical hops while engaging your core.

That's it. If you have any questions or feedback, let me know!

To recap, here's what you hit today:

• PRIMAL MOVEMENT PATTERNS! Bear crawls unlock natural movement capabilities that reconnect your brain and body for fluid, coordinated strength!

• UNILATERAL LOWER BODY FOCUS! Side lunges and single-leg deadlifts attack your legs from multiple angles while eliminating imbalances that cause injuries!

• EXPLOSIVE INTEGRATION FINISH! Tuck jumps put it all together, requiring your entire body to work as one coordinated unit for maximum power output!

See you tomorrow morning!

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