Can you put your socks on standing on one leg?
Can you touch your toes easily with straight legs?
Can you squat down with heels on the ground and put your hands above your head? With straight arms? (Ido style)
When you sit down, do your feet supinate (roll outward)?
Do you have ringing in your ears?
When you lie flat on your back with your arms relaxed straight above your head, do your arms touch the ground at the bicep?
The last Physical letter talked about Ido Portal squats to revolutionize the flexibility in your hips. Have you tried them? 26% of you clicked on the link to watch the Ido video. Of those, how many actually tried them? How many of you tried incorporating them into your routine?
Here’s the thing – your 2015 strategy for physical fitness- what are your long range objectives? The questions I started with above are a quick attempt at self-assessment. If you can’t put your socks on standing up, your back is too tight, lats are too tight, and balance is poor. If you can’t touch your toes easily, maybe even have your palms flat on the ground, do you sit at your desk with your feet tucked under thereby shortening your hamstrings and tightening your hip flexors? Ido squats? Nuff said. Do your legs supinate? IT bands running down the outside of your legs are too tight thereby pulling your legs apart and tightening your hip flexors and setting yourself up for lower back problems. Ringing in your ears might mean your head juts forward. When you lie flat on your back with pelvis tilted and your arms can’t easily reach the ground, your pecs are too tight, maybe an over reliance on push ups and pec workouts or maybe your upper back and lower abs are weak.
In other words – where you at bro? Isn’t your vision of yourself one where you are young, active, healthy, and a leader of the family?
Your physical fitness strategy, in my opinion, should begin at assessment. The long climb of awareness on how your body is doing shouldn’t be based on youthful energy or the fact that you don’t currently have problems. You’re smarter than that. The strategy should look at where you are today, what you enjoy doing, what your goals are, how much time you’re willing to devote to this, and how you can learn and implement new elements to your growing understanding of everything physical. If only I had someone direct me in my thinking back when I was late 20’s early 30’s before my black belt and marathon era began. I coulda been a contendah.
You, like me and just about everyone else, are ignorant by some degree of your current condition and where your trajectory is taking you. Hopefully you see that not an insult but the harsh reality of life. Once you recognize that reasonable fact and invest a small amount of time and energy to climb that lifelong hill of awareness, your body and your life will gain momentum in so many ways.
Ok, do this for me. Give me 30 days. 30 days of 30 minutes first thing in the morning. 30 days of routine that could transform your physical life. You can start January 5th. This routine shouldn’t replace your workouts, just supplement them. By doing it for 30 days, not only will you see quite a bit of growth, but you’ll see where your weaknesses are. My hope is that you’ll have a great start to the year, learn some new techniques, develop a morning routine that won’t negatively impact your existing routine, and move you further along the path of developing your physical fitness strategy. I have never actually worked out consistently without committing to someone else that I would do it. If that’s you too, then commit to me.
2 routines: MWF and TThS – Saturday or Sunday rest. 30 minutes is nothing.
Deck squats – Helps lower ab strength and gauges back and hip flexibility. 15 reps.
Handstands – Do 3 sets of 1 minute. Better if you can do it in front of a mirror so you can see if your hands are straight up and down vs. spread out, and elbows straight.
Split leg v ups – Modified would be to have legs together or bent. 15 reps.
Bridge walk – Very difficult. Will help thoracic flexibility. Make sure your lower abs are engaged. Go for 30 second hold.
Arch body hold – 1 minute hold. Pelvic tilt like crazy.
Squat with hip mobility – This is modified Ido squats. Start with Ido’s to gain flexibility. Get up to 10 minutes total.
Crawl – Keep as low to ground as you can. Across room forward, then backwards.
Skater squat – Hammie stretch and glute strength, not to mention upper back. 15 reps L/R.
Crow with lateral hop – try and get your lower lats engaged instead of just your delts. Across room, back and forth opposite directions.
Supine bridge – Hands forward is easier. Work up to hands back. Pelvic tilt and push up at the chest. 1 minute.
You should do this circuit 3-5 times in the morning. It can be as hard as you make it. If it’s too easy, let me know and I’ll get you something challenging.
C’mon – 30 days. Send me an email telling me you’re going to give me 30 days. You guys in India, let’s go. Joel, time to bring it along with your renewed energy. Marc, new baby is just an excuse. Josh, You’re not too busy just because you’re a doctor, make it happen. Jon, you think you’re in shape? Dano and Kevin, youse two -Bring it! Dan, I’m talking to you, Mr. Podiatrist. Jared, I don’t care if you travel. All y’all, 2015 is the year to take the highest road possible.
If not now, when?
To your continued success,
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