#197 Opposing Patterns + Core Control

Backward movement training combined with precision core exercises for balanced development

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 #197:

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. Dead Bug (Core - Core Control)
   How to Do It:

   • Back flat, limbs up

   • Lower opposite arm/leg

   • Return to start

   • Alternate sides

Easier Variation: Keep movements small and only extend one limb at a time instead of opposite pairs.

3. 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.

4. 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.

5. Plank to Push-Up (Upper Body - Endurance)
   How to Do It:

   • Start on forearms

   • Push to hands one arm at time

   • Return to forearms

   • Alternate leads

Easier Variation: Perform from knees while maintaining proper upper body alignment.

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. If you have any questions or feedback, let me know!

To recap, here’s what you hit today:

• OPPOSING MOVEMENT MASTERY! Crab walks challenge your body in the exact opposite pattern from most exercises, creating balanced strength throughout!

• CORE CONTROL FOUNDATION! Dead bugs create the anti-rotation strength essential for protecting your spine during all dynamic movements!

• ISOMETRIC-DYNAMIC CONTRAST! Wall sits build the muscular endurance foundation that supports explosive broad jumps and cardiovascular conditioning!

See you tomorrow morning!

-----

PS...If you’re enjoying simple daily workouts, please consider sending it to a friend: