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The Asian Squat Test Step 1 - Drop down into a full squat with heels on ground Step 2 - Hold for 60-120 seconds Step 3 - Monitor foot angle & how the body feels This is a signal of ankle, knee, and hip mobility and leg strength, strongly...

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Dan Go

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264,290 görüntüleme • 4 gün önce •via X (Twitter)

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“Asian Squat” is not up to genetics. Two main factors are Ankles and hips. 1. Ankle stretch 2. Hip Stretch 3. Deep Squat Practice
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“Asian Squat” is not up to genetics. Two main factors are Ankles and hips. 1. Ankle stretch 2. Hip Stretch 3. Deep Squat Practice

MovementbyDavid

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Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.
0:35

Saturday mornings are for hip mobility routines. Free them of the tension gathered during the week. You'll be more relaxed for your weekend and will protect your joints over the long run. This routine relieves the stress gathered in your hips: Do one after the other and rest for two minutes. 1 - Cossack Squats [ 3 x 10/leg] You might need to hold onto something if you have no hip mobility. Go as far down as your body allows and feel the stretch. Watch how your range of motion improves over time by doing these exercises a few times a week. 2 - Deep Bodyweight Split Squat [ 3 x 10/leg] Keep your torso upright and drive your knee all the way forward. You will feel a stretch along the front of your hip and thigh on the back leg. Use support if you struggle with balance too much. 3 - Deep Squat Twist [ 3 x 10/side] Can you rotate so that your fingers point toward the ceiling? I've seen so many people with chronic pain get stuck way before. If you lack the mobility to twist, hold the deep squat position for thirty seconds to one minute. Grab onto something at the bottom if you can't stay in the position. 4- Seated Wide-Leg Adductor Stretch [ 3 x 30-60s] Sitting with wide legs will be enough for some people to elicit an intense stretch. // Many of the new chronic pain clients I meet should have started a routine like this one decades ago.

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Taoist Rejuvenation Technique Hold the fist (thumb inside), go into a squat, and rise on toes hold for 30 to 120 seconds. This ancient practice boosts vital energy, strengthens the lower body, and calms the mind. Try it daily , feel the shift.
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Taoist Rejuvenation Technique Hold the fist (thumb inside), go into a squat, and rise on toes hold for 30 to 120 seconds. This ancient practice boosts vital energy, strengthens the lower body, and calms the mind. Try it daily , feel the shift.

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Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.
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Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.

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Gym maturity is realizing you don’t have to Barbell Squat AT ALL You can just do a Hack Squat or a Pendulum Squat or a Smith Squat and get all the benefits while reducing injury risk and lowering fatigue cost
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Gym maturity is realizing you don’t have to Barbell Squat AT ALL You can just do a Hack Squat or a Pendulum Squat or a Smith Squat and get all the benefits while reducing injury risk and lowering fatigue cost

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🎁This year, give the gift of a better ride. Comment “RIDE” for a link to the course! Are you ready to level up your riding game? What you’ll get: Mobility For Riding, Level 1 Mobility For Riding, Level 2 Mobility For Riding, Level 3 You like to be on top? Coach Cara @caraturnquist designed the Mobility for Riding Course to help you build range of motion, strength and endurance for all your deep squatting, bouncing, straddling and thrusting desires! You’ll get a step by step plan to free up your hips and spine while building strength at your end ranges of motion so you can truly own any position you want to get into! With three levels that you can use to build upon, then use interchangeably, you can thrust, ride, wiggle, spell your name (ah) with the confidence you deserve. #squat #ride #course #mobility #pelvicfloorexercises #coach #online #courses
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Naughty Gym

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No days off. The deep squat is called the anti-aging exercise—one movement that builds strength and mobility in your ankles, knees, hips, and lower back. 3 minutes a day now… or a lifetime of pain later. (My full back program is in in the comments👇)
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No days off. The deep squat is called the anti-aging exercise—one movement that builds strength and mobility in your ankles, knees, hips, and lower back. 3 minutes a day now… or a lifetime of pain later. (My full back program is in in the comments👇)

Kevin Dahlstrom

236,163 görüntüleme • 1 yıl önce

It really is this simple. Yes or no… Do you want to be fully mobile into your 50s and beyond? It doesn’t matter if you enjoy the work. Anything of value requires investment. And here’s the part you fitness bros don’t want to hear: Lifting ain’t it. Loss of strength isn’t what makes your body old, it’s loss of mobility. In fact, too much strength/mass is detrimental to longevity. Just look around—the fittest, most physically capable people in their 50s and beyond aren’t meatheads. You want to be lean, mobile, and strong *enough*. 🪛Maintaining range of motion and healthy spine/joints should be the #1 priority—and the older you get the more you need to “tighten the screws”. That’s why highly varied, functional sports like climbing, jiu-jitsu, and surfing are the best forms of exercise. They hit all the dimensions of fitness, including mind-body connection, which is crucial for brain health and longevity. Start with a 3-minute deep squat each morning. The deep squat is called “the anti-aging exercise”—it’s one movement that builds strength and mobility in your ankles, knees, hips and lower back. 3 minutes a day now, or a lifetime of pain and limitations later.
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It really is this simple. Yes or no… Do you want to be fully mobile into your 50s and beyond? It doesn’t matter if you enjoy the work. Anything of value requires investment. And here’s the part you fitness bros don’t want to hear: Lifting ain’t it. Loss of strength isn’t what makes your body old, it’s loss of mobility. In fact, too much strength/mass is detrimental to longevity. Just look around—the fittest, most physically capable people in their 50s and beyond aren’t meatheads. You want to be lean, mobile, and strong *enough*. 🪛Maintaining range of motion and healthy spine/joints should be the #1 priority—and the older you get the more you need to “tighten the screws”. That’s why highly varied, functional sports like climbing, jiu-jitsu, and surfing are the best forms of exercise. They hit all the dimensions of fitness, including mind-body connection, which is crucial for brain health and longevity. Start with a 3-minute deep squat each morning. The deep squat is called “the anti-aging exercise”—it’s one movement that builds strength and mobility in your ankles, knees, hips and lower back. 3 minutes a day now, or a lifetime of pain and limitations later.

Kevin Dahlstrom

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People in many Asian countries grow up sitting low to the ground, which makes their hips and ankles very flexible. This “Asian squat” can be held for minutes, helps the body relax, stretches the lower back, reduces pressure on the spine, and may even support digestion. Can you do it?
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People in many Asian countries grow up sitting low to the ground, which makes their hips and ankles very flexible. This “Asian squat” can be held for minutes, helps the body relax, stretches the lower back, reduces pressure on the spine, and may even support digestion. Can you do it?

CHIGO

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Static squat with single dumbbell parallel grip front shoulder raises. Hold the squat until failure and do as many shoulder raises as you can during that period. Take a 1 to 3 min break and repeat 2 or more times.#homeworkout #gymworkout #legworkout #shoulderworkout #danwelden
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Static squat with single dumbbell parallel grip front shoulder raises. Hold the squat until failure and do as many shoulder raises as you can during that period. Take a 1 to 3 min break and repeat 2 or more times.#homeworkout #gymworkout #legworkout #shoulderworkout #danwelden

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HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness
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HIIT Conditioning Routine Full-body conditioning circuit combining strength, coordination, and core stability. Every movement targets multiple muscle groups while keeping the heart rate elevated. 1. Lunge + Oblique Twist Step forward into a controlled lunge while holding a medicine ball. Rotate your torso toward the lead leg to activate the obliques and core. Return to center and alternate legs. 2. Goblet Squat + Bicep Curl to Alternating Overhead Press Hold a dumbbell at chest level and drop into a squat. As you stand, perform a curl and transition into alternating overhead presses. This sequence activates quads, glutes, biceps, shoulders, and core. 3. Waiter Curls + Frontal Press Hold the dumbbell vertically with both palms supporting the weight. Curl upward toward the chest, then press forward to engage the anterior deltoids and chest while stabilizing through the core. 4. Alternating Lunge + Iso Overhead Press Press one dumbbell overhead and hold it there while performing alternating lunges. This forces the shoulders and core to stabilize while the legs do the work. 5. Lateral Lunge Step wide to the side, sit into the hip, and keep the opposite leg extended. Push back to center. This movement develops glutes, inner thighs, and hip mobility. Protocol 3–4 Rounds 30–45 seconds per movement Minimal rest between exercises Designed to improve conditioning, muscular endurance, and full-body coordination. Train with intention. #HIIT #BodybuildingConditioning #YGFit #Fitness

Y A V

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Many people who consider themselves fit can't pass three basic hip mobility checks 1) Squat down until your hip crease drops below your knee 2) Stand on one leg and pull the opposite knee past 90 degrees 3) The sit-and-rise test—lower yourself to the floor cross-legged, then stand back up, without using your hands or knees at any point The sit-and-rise test (demo video in the reply) is the one worth obsessing over, because it's a proxy for longevity
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Many people who consider themselves fit can't pass three basic hip mobility checks 1) Squat down until your hip crease drops below your knee 2) Stand on one leg and pull the opposite knee past 90 degrees 3) The sit-and-rise test—lower yourself to the floor cross-legged, then stand back up, without using your hands or knees at any point The sit-and-rise test (demo video in the reply) is the one worth obsessing over, because it's a proxy for longevity

FoundMyFitness Clips

692,581 görüntüleme • 2 ay önce

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.
0:47

Great stretch for people who sit at desks all day or deal with low back pain. It's called the Tactical Frog. One of the most overlooked areas of the lower body is the inner thigh aka. the adductor. Inflexible or weak adductors can reduce hip mobility as well as cause knee and low back pain. Improving your adductors improves your hip mobility, which is crucial for anyone that sits at a desk for long periods of time. How to do this: 1. Start with hands and knees on the ground. Neutral spine with shins on the ground. 2. Spread your knees apart as far as possible 3. Push your butt back to your ankles. Start on your hands first and if you're flexible enough use your forearms for support. With any stretch, you always go where your range of motion allows you to go. Do this for a set of 30-60 seconds daily and breathe while performing it. Your hips will thank you.

Dan Go

966,775 görüntüleme • 2 yıl önce

Bulgarian split squats are one of the best single leg strength exercises for runners. Your glutes and quads work together to drive you up while your hip has to stabilize the entire movement. That's something a normal squat or goblet squat won't give you. Setup tip: sit on the bench, place your heels forward. That's where your standing foot goes. Focus points: → Drive straight up and down, not backward → A slight forward lean loads the glutes more (stay upright if you want it quad dominant) → Control the lowering phase. Don't drop into it 3 x 8-10 each side. Have the weight opposite of the standing leg.
0:26

Bulgarian split squats are one of the best single leg strength exercises for runners. Your glutes and quads work together to drive you up while your hip has to stabilize the entire movement. That's something a normal squat or goblet squat won't give you. Setup tip: sit on the bench, place your heels forward. That's where your standing foot goes. Focus points: → Drive straight up and down, not backward → A slight forward lean loads the glutes more (stay upright if you want it quad dominant) → Control the lowering phase. Don't drop into it 3 x 8-10 each side. Have the weight opposite of the standing leg.

Tim Roozendaal

161,199 görüntüleme • 3 ay önce

The #1 Test That Predicts If You’ll Stay Independent After 50 🦵 Your lower body strength after 50 isn’t about gym bragging rights. It’s the difference between walking confidently, catching yourself if you trip, and staying independent in your own home. The ultimate no-equipment test? The Wall Sit. It strips away momentum and reveals the true endurance of your quads, glutes, hips, and core. How to do it correctly: 1. Back flat against a wall 2. Slide down until thighs are parallel to the floor 3. Knees directly over ankles 4. Core braced, arms crossed or at sides (no hands on thighs) 5. Hold as long as possible with perfect form Age 50+ Strength Benchmarks: •Under 30 sec → Needs serious work •30–60 sec → Average for active adults •60–90 sec → Solid endurance •90–120 sec → Excellent functional strength •2+ minutes → Elite-level conditioning If you can hold 90 seconds or longer, your lower-body stability is in the top tier for your age group. Where do you rank? Drop your wall sit time below 👇 📌 Bookmark this and re-test every 4 weeks. Your future mobility depends on it.
0:21

The #1 Test That Predicts If You’ll Stay Independent After 50 🦵 Your lower body strength after 50 isn’t about gym bragging rights. It’s the difference between walking confidently, catching yourself if you trip, and staying independent in your own home. The ultimate no-equipment test? The Wall Sit. It strips away momentum and reveals the true endurance of your quads, glutes, hips, and core. How to do it correctly: 1. Back flat against a wall 2. Slide down until thighs are parallel to the floor 3. Knees directly over ankles 4. Core braced, arms crossed or at sides (no hands on thighs) 5. Hold as long as possible with perfect form Age 50+ Strength Benchmarks: •Under 30 sec → Needs serious work •30–60 sec → Average for active adults •60–90 sec → Solid endurance •90–120 sec → Excellent functional strength •2+ minutes → Elite-level conditioning If you can hold 90 seconds or longer, your lower-body stability is in the top tier for your age group. Where do you rank? Drop your wall sit time below 👇 📌 Bookmark this and re-test every 4 weeks. Your future mobility depends on it.

Kristie Leong M.D.

39,266 görüntüleme • 20 gün önce

Imagine how much MORE EFFECTIVE your Leg training would be And how much BETTER your Knees would feel If you did all your reps on Pendulum Squat, Hack Squat, Smith Squat, Belt Squat, Leg Press, etc… LIKE THIS:
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Imagine how much MORE EFFECTIVE your Leg training would be And how much BETTER your Knees would feel If you did all your reps on Pendulum Squat, Hack Squat, Smith Squat, Belt Squat, Leg Press, etc… LIKE THIS:

Dean Turner

56,054 görüntüleme • 18 gün önce

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!
3:50

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

Alex Bernier

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