#205 Flexibility + Targeted Strength

Mobility work combined with specific muscle training for complete functional 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 #205:

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. Mountain Climbers (Dynamic - Core Power)
   How to Do It:

   • Plank position

   • Drive knees to chest

   • Alternate quickly

   • Keep hips low

Easier Variation: Slow down the pace and focus on form rather than speed while maintaining core engagement.

2. 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.

3. Tricep Dips (Upper Body - Triceps)
   How to Do It:

   • Hands behind hips

   • Lift hips off ground

   • Bend elbows

   • Push up

Easier Variation: Keep feet closer to body to reduce the lever arm and decrease difficulty.

4. 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.

5. Bicycle Crunches (Core - Obliques)
   How to Do It:

   • Lie back, lift shoulders

   • Alternate elbow to knee

   • Extend opposite leg

   • Keep lower back pressed down

Easier Variation: Slow down the movement and reduce the range of motion, focusing on the rotational component rather than leg extension.

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 INTEGRATION! Inch worms combine full-body flexibility with strength training for movement quality that prevents injuries and enhances performance!

• TARGETED MUSCLE DEVELOPMENT! Tricep dips and sumo squats specifically target the often-undertrained triceps and inner thighs for balanced development!

• VERTICAL POWER EXPLOSION! Tuck jumps develop the upward explosive strength essential for athletic performance and bone density!

See you tomorrow morning!

-----

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