Monday 140512

Ten rounds:

Row max calories in 1:00, rest :15

Max thrusters, 115/75#, in :30

Rest :15

Supercharge Your Movement in 6 Minutes a Day by Colby Knepp

Getting your day started on the right foot feels good. Waking up on time, showering (hopefully), eating breakfast and grabbing a cup of coffee are likely part of your morning routine. All of this is well and good, but since I am obsessed with finding a better way to do things, I asked myself, “what else can I do with this time to support my long term health and fitness?” Another cup of coffee? Maybe. More journaling? Some days. What about stretching and moving? Bingo.

Adding in 5 or 6 minutes of light restorative movement, such a unloaded squats, light stretching and deep breathing will help open up your joints and get your body moving for the day, not to mention it will add in a small dose of joint mobility without all the pain that comes with mobilizing. As with most things in life, if you don’t use it, you lose it. So get moving.

Doing this everyday could be the key in maintaining your movement over the course of your training and your life!

First we are going to squat. Not just any old squat. We are going to squat DEEP. Keep your heels on the ground, sit back with your hips and squat down as low as you are able. Hang out here for 30-45 seconds. Because we’re unloaded, it’s okay to allow your chest to roll over (but don’t ever let me see you squat like this is class). All we’re trying to accomplish here is a deep stretch of the groin, lower back and hips.  

Next it’s time to hit the hamstrings with some single leg romanian deadlifts. Keeping your rib cage pulled down and your torso braced, lift one foot off the ground and simultaneously reach backwards with that same foot, allowing your torso to drop to the ground. Continue reaching backwards with that foot, and now extend both hands towards the wall in front of you. I want you to think of getting as LONG as possible. Hang out here for a 3 count, and using your butt cheek, stand back up. Repeat for 3 to 5 reps per leg, taking each rep nice and slow.

Moving on to the upper body, we’re going to focus on opening up our chest, shoulders and everything else that gets nasty up there. Standing up tall, reach both hands to the sides with your palms facing the ceiling. Drive your chest up tall and pull your hands backwards as you simultaneously squeeze your butt cheeks. Hang out here for a 3 count, relax, and repeat 10 more times.

Last, we’re going to hit the old stand by – the couch stretch. Tuck your knee into a the corner of a couch (a wall works also) and take a place your opposite foot on the ground in front of you. Keeping your ribcage pulled down and torso braced, slowly push your hips forward by squeezing your butt cheeks. Hang out here for 60 seconds per leg.

Nice job. Get up. Get your coffee. And attack the day and be proud of your new-found movement capabilities.



  1. James (O.G.) :

    I was with you until you said “couch stretch.”

Speak Your Mind