Do This Workout EVERY SINGLE Day!


If you want to improve yourself, you need to write exercises and a good workout structure. The following workout will mobilize stretch and strengthen your whole body. It can be used as a beginner or as an advanced athlete, it’s possible to do it as a warm-up as a cool-down or even as a simple and short workout itself. The first exercise is hanging. This sounds quite simple, but instead of just hanging passively from a bar, you switch between the passive and the active hang in the passive hang. You stretch the pecs and, let’s select your shoulder plates travel upwards, open your shoulder aim for a nearly straight spine and engage your abs hold this position for about 5 seconds. After that you do the opposite. You pull your shoulder, blades down arch your back and engage your glutes and hamstrings in both positions. You always aim for straight arms, never ever bent them. The second exercise is about spine and hamstring, mobility and flexibility in the Jefferson curl. You stand straight and start bending. Your neck, by moving your chin to your chest, aim for bending your spine vertebra by vertebra and move your hands along your legs down to the ground until you reach the lowest position possible, hold it for about five seconds and reverse the complete process. Don’T bend your knees when you go down, but also don’t extend them completely. Keep them extended to 99 %, always keep tension in your leg muscles and hold them extended. The whole time, if you aren’t able to reach the ground, just try to go as deep as possible and increase the range of motion from workout to workout. The third exercise is the deep squat and reach you start in the deep squat position. Now you put one arm on the ground and press it against the inside of your thigh. Try to rotate both knees as much outward as possible and don’t let them collapse in water. Now you rotate your body to the opposite direction and raise your other arm. Try to extend this arm as much as possible and outward rotate it so that your thumb and your armpit point backward. Keep your neck straight and look back below your armpit hold this position for about five seconds and then change the side. If you aren’t able to touch the ground with your hand, because you can’t reach the deep squat position hold yourself on to a bar or something similar and go as steep as possible before you do the movement, the last exercise is the EZ bridge. This exercise stretches to chest and front delts and engages your hamstrings gluts and nearly all muscles on your back. Try to extend your arms, bring your shoulder plates together and lift your body as much as possible. If you aren’t able to lift your body until its trade or even extended, do the dynamic version of this exercise and try to increase your range of motion step by step always take care that you keep your arms straight and raise your chest as much as possible. Ok, now we take a look at the routine itself. You do all four exercises after each other, with only 30 seconds rest in between the exercises. After you completed one round, you rest about 60 seconds and do another round for our beginners. We suggest 2 rounds of this circle, but if you are already an intermediate athlete you can do 3 rounds, you perform each exercise for a specific amount of time before you switch to the next one. You start with a passive to activate. You should perform this exercise for a minimum of 30 seconds. 60 seconds would be optimal, but if you can’t hang that long stop for 30 seconds and work your way up to 60. After that, you continue with the Jefferson curl. Here you aim for a minimum of 60 seconds and, if possible you go up to 120 seconds. The third exercise in a circle is the deep squat and reach again. The goal is to do 60 seconds, but if you aren’t able to do that start with 30 seconds, the last exercise is the EZ bridge. Here it’s the same 30 seconds for beginners 60 seconds for intermediate or advanced athletes. Do this workout every day, but don’t exhaust yourself when you do it. This workout is about mobility, recovery, spine health and injury prevention. It will also help you to build up an evenly trained, mobile and functional body. You can find all those exercises and many more in our mobility program as well, while this is only a simple routine. Our mobility program includes complete flows, locomotion exercises and skill training for advanced athletes. The program comes in three levels and fits everyone trained with it for over six months and achieve amazing results. If you have further questions, just leave a comment: thanks Alex

Read More: Best morning exercises to kickstart your day

As found on YouTube

Wall Yoga Alignment for Power – Beginners

In wall yoga, in the Barry Method, we really emphasize proper alignment, and so I develop five different points or fix to help you as a guideline to remind yourself that you’re in that proper alignment and these different points helped you to maintain that adjustment from the start To the end of your move, The first quality would be the heart point, and the heart point is really the gratuity of the scapula …. I entail the tip of your sternum, which is your breast bone and what that is … Mary Eileen actually could face the opposite guidance. That method there you go And she goes to lift up her dresser. So you can see the difference between her shoulder select forward and then her blades at the back.

The second one is the thoracic seven, the Tseven, and that one is when you turn your back … is that you take in the two shoulder blade: the scapula and you wanting to drop them down to your hip and drawing them together . …. Bringing those muscles together contacting the rhomboid muscles in the middle of your back and if you gather them together and you cease your blade down, you really kind of conjecture to just one point and that the Tseven point right here right into the last thoracic And By you, just gently stroking that area or mentally, focusing in that area, you’re going to find that if you merely connects to that one spot, everything autumns right into place. They pool together into that Tseven point. The third one is the pubic spot: … I’m going to have Mary Eileen face forward. Now the pubic part is just a nice guideline in tipping your pubic bone in a little bit just a little bit. But what happen is by her tipping her pubic bone in a little bit and by bringing the heart point up and open and then by her, accompanying the Tseven points together down those three neighbourhoods right. Those three points that we treated so far: she’s able to really start stacking up really nice and she’s, able to kind of like feel …. If you tip-off your pubic bone in and you open up you beginning to engage into your pelvic storey and lift up your pelvic flooring in that scooping excitement, like you, zipping up a duo of jeans,

So that pubic place is really important in kind of feeling and committing and putting your totality torso in that perfect position so that, as you be carried out in your workout you’ll be able to have a solid foundation to equip from which is your torso. The next detail of the kuki-chin degree … another important point too, because it’s going to help to employed that sticker in that good adjustment from beginning to the end of your move. To do that, you can take the fist of your hand and articulated it right, underneath your chin and stow the kuki-chin a little bit good. Now, what she’s, looking for as soon as she folds her chin in it’s going to actually connect the pubic bone to her chin and so now, she’s sealing in and locking up that whole process of the pubic bone. The pelvic brace and the shoulder sash coming in together, So now we got four places working forward. We have the chest opening up into the heart point. We have the Tseven the blade together connecting into that one spot right between your blades and the Tseven. The third is the pubic spot tip-off you pubic pitch slightly in and shutting with your kuki-chin. Coming in on the chin degree you’re, locking in

Now her torso is really nice and solid, so whether she’s produce her arms or her leg, she going to always deter that area neatly, engage and centered and using that again, as a guideline and being able to constantly recruit into her core. The last-place moment “wouldve been” the focal point now. This is really important because formerly everything is said and done into here, torso she’s going to now develop that muscle recall obstruct retaining that connection of their own bodies. So focal point is very important.

For now, she’s looking right across the room and what you really try to do is look like between your brows and gathering your eyes into focus. Actually. Is that peripheral vision which she can see her body being in that perfect alignment extremely? So whether she fosters her weapon or her leg, she’s going to always be able to have her nose focused into being aware mentally and visually where her midst is at And as we go into our session, you’ll begin to see how I talk a lot about the Focal point where you either lieu a very important point in being able to build your muscles and remembering. So let’s begin

As found on YouTube