These two moves are not about developing a “six-pack” (it doesn’t happen that way anyway 😉). A “six-pack” is frankly a show muscle (a result of strict eating) that brings minimal functionality to the table. So, from a performance standpoint, it’s actually a detriment to us.
I would argue that because I’ve seen it. Those with a “six-pack” often struggle with hip and back pain, just like the rest of us, due to compensations created by such.
These two “CORE” moves will translate into better performance for life and activities of our choice. Because in everything we do, we want to be able to leverage our strength to move our entire body in ways we want.
When we can move easily and be in control of our bodies, a whole new world of potential opens up for us.
Again, I want to credit my friend and mentor, Zac Cupples for the inspiration behind these two moves.
Just choose a movement based on your body type and needs:
🤸♂️ Loosey-Goosey: Just feel SUPER LOOSE and BENDY all over.
🏋️ Super Stiff: Just feel STIFF all over.
START HERE: Practice INHALING
- Find the MOST COMFORTABLE position based on your “body type”: - Top Photo (Loosey-Goosey folks) - Bottom Photo (Super-Stiff folks) - NASAL ONLY breathing! (MOUTH CLOSED!) - LONG EXAGGERATED SILENT INHALE (NO NECK!)…then normal exhale out - Pause (Breath normally). Wait for the next inhale to come. Repeat. - 8-12 breaths
Here’s what you’re gonna need:
-Comfortable/Clear space
-Maybe a mat
-Maybe something for your head/neck
Here’s what you’re gonna do:
🤸♂️ LOOSEY-GOOSEY ROLL:
-Start on your back. One leg straight. One leg bent.
-FULL MOUTH EXHALE and REACH SAME SIDE ARM as BENT LEG, long straight up towards ceiling.
-LIFT BENT LEG KNEE no higher than hip. Parallel to reaching arm.
-OPPOSITE ARM straight along the side of you in a low position. PALM UP!
-REACH SAME SIDE ARM/LEG towards ceiling. (Think reaching from your shoulder blade and “back pocket”)
-Head moves in line with trunk. Eyes looking straight up whole time.
Move like a LOG here! In one piece.
-REACHING and TURNING simultaneously!
-NASAL ONLY BREATHING!
💥 5/side x 2rds
🏋️ SUPER-STIFF ROLL:
-Start by lying on your RIGHT side, facing downward towards the ground.
-BOTTOM SIDE (RIGHT arm), LONG and PALM UP. NO EFFORT!
-BOTTOM SIDE (RIGHT leg), long. NO EFFORT!
-TOP leg (LEFT), hip and knee are bent.
-TOP arm/hand (LEFT), grasping bottom side of rib cage.
START with your EYES and “trace” an ARK from the ground to the ceiling.
-HEAD follows your eyes.
-TRUNK follows your head.
-EYES/HEAD complete the roll.
Think about “segmenting” your body in separate pieces.
-LEGS DO NOTHING!!! Just let them follow along. NO EFFORT!
-NASAL ONLY BREATHING!
💥 5/side x 2rds
Make this part of your DAILY LONGEVITY MAINTENANCE routine. On their own or as part of your warm-up this will make an amazing addition to your movement repertoire.
Let me know how you feel afterwards. I’d love to know:) Dedicated to your health and longevity, Mike
P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.
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