#107 The Dynamic Balance: Mobility Meets Strength

Strategically pairs flexibility work with power moves for athletic 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

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

Workout #107:

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. Wall Sit (Lower Body - Isometric Strength)
   How to Do It:

   • Back against wall

   • Slide down to 90 degrees

   • Hold position

   • Keep core engaged

Easier Variation: Hold a higher position (less knee bend) or take brief breaks during the minute.

3. Push-Back Push-Ups (Upper Body - Shoulders)
   How to Do It:

   • Push-up position

   • Push hips back

   • Return to plank

   • Keep arms straight

Easier Variation: Reduce the range of motion when pushing hips back to make the movement less challenging.

4. Crab Walk (Dynamic - Opposing Pattern)
   How to Do It:

   • Hands behind

   • Lift hips

   • Walk forward/back

   • Keep core tight

Easier Variation: Hold the static crab position and alternate lifting one limb at a time instead of walking.

5. Flutter Kicks (Core - Lower Abs)
   How to Do It:

   • Lie back, legs extended

   • Alternate leg lifts

   • Keep back pressed down

   • Point toes

Easier Variation: Bend knees slightly and reduce the range of motion to decrease strain on the lower back.

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:

• MOBILITY-STRENGTH FUSION! Inch worms and push-back push-ups combine flexibility work with strength training for the perfect balance of mobility and stability!

• OPPOSING MOVEMENT PATTERNS! Wall sits and crab walks challenge your body through opposite positions, creating balanced strength that prevents muscle imbalances!

• LOWER CORE EXPLOSION COMBO! Flutter kicks build the lower abdominal foundation necessary for the explosive hip flexion required in tuck jumps!

See you tomorrow morning!

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