How to Regain Your Athleticism in 10 Minutes a Day
Originally published October 6, 2015.
Back when I played, I ran a 4.5 40 yard dash, I could dunk, I could bench 300 (insert any other athletic feat).
Everyone has been there, whether hearing it from your Dad or telling it to some young high school punk. Everyone “COULD” perform those athletic feats in their prime. I’m not here to argue whether or not you could… a little exaggeration never hurt anyone right? The point of this article is to ask why you are using past tense. “I’m to busy” or “I’m too old” are not acceptable anymore. Of course things were easier when you had more time and youth on your side.
Anyone that this resonates with has a common problem. You wake up in the morning, your body is stiff, your back aches and you moan and groan so much that your neighbors think you are having a little too much fun in the mornings.
You have lost the ability to move your body. Your flexibility sucks and when your flexibility sucks your mobility sucks and when your mobility sucks you have pains all over. Now you can’t run that “4.5” 40 yard dash like the glory days. Weight training and sprints alone are not going to get you back that speed or whatever skill you had. You need to reteach your body how to move. Today I am going to give you a simple 10 minute routine you can do everyday to get back on track to move properly.
You can do this pretty much anytime during the day. I would recommend using this as your warm up for your work out.
Anyone can benefit from this before a workout, doing one set of light bench doesn’t cut it as a warm up anymore.
Start off with jump ropes for 2 minutes. You can go 30 seconds on, 10 off for the 2 minutes if you get a little winded.
If you don’t have a jump rope just jump in place.
Next we have a few exercises, if you have a couple of 2.5 pound plates use those if not don’t worry about it.
Good mornings with an I reach (6 Reps)
Start with arms at the side, thumbs at a 45 degree angle.
The key here is to push the hips back, don’t bend over.
Knees are slightly bent.
As you go down keep the arms straight and coming up at a 45 degree angle.
Go until you get a good stretch but not farther than parallel with the ground.
3 reach dead lift (4 reps at each touching point, 12 total)
On the reach back be sure to contract your abs.
We are not weight-bearing here so don’t worry about rounding your back. It’s a stretch for your back.
Reverse lunge with lean (6 each side)
Thumbs up to keep your arms rotated properly.
Knee on the ground.
Lean as far as you can.
Keep your back from arching too much.
Lunge far, you should feel the stretch.
These are performed as a circuit so do one set of good mornings then one set of 3 reach and one set of the lunges. Do this twice.
Next we have another circuit. Perform this one right after the first without a rest.
Lateral lunge (6 per side)
Legs wide here.
As you come down push your hips into your back pocket.
Opposite hand is reaching for pinky toe.
Squat to spiderman (6 reps)
Squat down and get your hands on the ground BETWEEN your feet, not in front.
Just like the lunge, reach back far to get a stretch.
The front foot should stay right next to your hands.
Forward lunge with I reach (6 per side)
Thumbs up
Reach your arms back as far as you can without overextending in your back.
Distance on the lunge.
Knee is not touching the ground on this one.
If you are using this as a warm-up don’t hold the stretches. If you are just using this for mobility you can hold the stretches.
Note: You will most likely be a little winded from this routine when you first start. Just stick to it.
That is it! This is a simple warm-up and if you stick with it your mobility is going to improve drastically.
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Don’t forget you are an ATHLETE!