I often take for granted the importance of a proper morning routine. Over the years, I have developed some positive habits which have helped me to stay healthy, even through the most stressful of times. Here are some of the most important habits I perform daily:
1. Drink 8-16 oz of clean water upon waking
What’s the first thing to hit your dehydrated gut in the morning?!? For most of us it’s coffee or tea. Your body uses water for healing and restoration throughout the night leaving your stomach dehydrated and yearning for replenishment! Coffee is highly acidic and a poor first choice. If you battle with heartburn, reflux or digestive issues, try drinking water FIRST and you may see an improvement within a week or two. AND, you may drop a few pounds…BONUS!!
2. Get 20-30 grams of protein within an hour of waking!
This is sound advice for those who exercise regularly and intensely. Non-exercisers will benefit as well. Feed your body with the necessary raw materials for healing and regeneration!!
3. Awaken your CNS(central nervous system) and warm-up with Original Strength Resets, 5 Minute Body Flow!
Prevent injury by moving your body with bodyrocks, head mobility, dead bugs and crawling!
4. Envision a happy and productive day!
Choosing a positive start to the day might be the most important thing thing you can do! Lately I try to watch one motivational video on Youtube to put me in the right mental state. Check out this video: Motivation for 2018
I hope you gain some benefit from this post!!
Original Strength Resets-Stick Mobs-Greatest Lunge-KB Halo+Squat+ShoTaps x 2
100 Swings Anyhow
1a) Hex-Bar Deadlift 6-8 reps sets
1b) Single-arm KB Press 6-8 reps
Stability-ball Prone Walk-outs w/ toe touch 2 sets of 3 reps
Warm-up: Original Strength CNS resets, Dead-bugs, Halo-Banded Walks-Squats
Strength: Single-arm Cable Row(contra-lateral stance) x 10-15 reps
Sandbag Single-leg Deadlift x 8 reps
Prone Shoulder taps and Renegade Row x 5(l,r)
Coyote Complex: 2-hand Swing x 15 reps
Double Front Squat x 5
Push-up x 5
Cooldown: Kneeling quad stretch and Stick Shoulder mobs
Monday’s are always a mixed bag! Sometimes we are ready for a blast, sometimes we are NOT!! This workout can be done anytime and covers all the basics!! Enjoy!
Warm-up: OS Resets, Shoulder Stick drills, Banded Monster Walks+Squats+hip thrust
Strength: 1a) 1/2 kneeling KB Halo x 8l,r
1b) Dumbell Renegade Row x 10
1c) Getup x 1l,r
1d) Double Front Squat x 8
2) 1H KB swing 10 reps x 10 sets (I go, You go)
3) Getup 1l,r x 2
4) Ab Dolly 10 x 2
Cool-down: Stretch and Foam roll!!!
A bit of a class reunion today with some being out of town last week. So, as always, we reconnect with the basics and revisit single KB complexes:
Warm-up: Foam roll, OS resets, KB halos/squats, Inverted Ring rows, Get-up x 3
Swings, I go U go, 10reps X 10 sets
1 KB complex: 1a) Clean & Press + Rack Squat 5L, 5R
1b) Standing Cross Crawl 20 reps
*3 sets of each
Finish with Get-up X 2
Warm-up: KB arm bar to Getup (1 l/r), Windmill(5l,r), Shoulder taps 10-20 reps X 2 sets
KB Swing Ladder(weight): 18kg/20 20kg/10 24kg/10 28kg/10 32kg/10 X 2 sets
Strength: 1KB Clean and Squat (5 l,r) + Bentover Row (5 l,r) X 3 sets
Conditioning: MORE Swangs!!! 40 reps X 2 sets
*200 swing total
****Sue B. completes 10,000 Swings!!! Congratulations, Sue! Sue requested a little dance, so I was happy to oblige. Let me just say that I haven’t dance in many moons, so it’s not my best!
Everyone feeling a bit beat up today! Sometimes we just have to “punch the clock” and move something! Here’s a light day workout for ya:
Warm-up: Original Strength (OS) resets, KB Halos, Goblet Squats, Getup, Renegade Row
X 2 sets
KB Swing Progression 2o reps x 6 sets
Extra mobility: Stretch Lats(back), Commando Elbow Rocking, Getups(2 l,r)
KB Swings 4 sets of 20
Finish with 5th Getup!