Jakob | Move or Die

I. Shoulders - Mobility Complex Exploration Take a resistance-band with one hand. Start by exploring the space around you. Seek as many positions & ways to stimulate your shoulder. Be creative. The video is sped up. Work slow and controlled. Take at least 5 Minutes

II. Leg Strength & Mobility Rotational Drop Squat Use a wall to pin the outer edge of one foot against it. Stand wider than your shoulder-width. From there lower down on the side which is not pinned to the wall. When you reach the lowest point, rotate the upper body and try to touch the wall. Do 10 Reps per Side - 5 Sets - Rest 90'

III. T-Spine -Mobility Curving into the Wall Stand away from the wall at foot length. Now arch back by lengthening the spine through the highest part of your head (crown). Seek contact to the wall, look for that good well-distributed arch. Do 7 Reps - 3 Sets - Rest 90'

IV. Legs - Mobility Bilateral Good Mornings Stand in a bilateral stance at shoulder width. Lower the upper body through the hip joint. Keep the Lower Back straight at all times. If it begins to round, you have reached the maximum of your current mobility. Do 5 Reps - 3 Sets - Rest 90'

V. Upper Body Strength Lizard Lunge Push-Up Lizard Lunge Push-Up Assume a Lizard Lunge Position. From there do a one-arm Push-Up. Change sides with each repetition. Do full reps - Ear touches the ground. Do 5 Reps per Side - 3 Sets - Rest as neede

VI. Shoulders Strength & Mobility Cuban Rotation - Use a stick or a barbell - Hold it in front of your chest - Look for a 90° in the elbows - Raise your arms till you are over your head - Slowly lower down again - Shoulders stay low - Keep the angle always at 90° Do 3-8 Reps - 3 Sets - Rest for 90'

VII. Leg Strength High Step Up (Unloaded) Take a chair or something similar. Step one foot on it. Shift the weight over the front foot and push up from there without using the back leg. Lower down slow and controlled. 3 Reps per Side 3 Sets Rest as needed.

VIII. Shoulder Mobility Seated External Rotation - Use a small weight or a dumbbell - Rest the elbow on your knee - Slowly lift and lower the weight 5-8 Reps - 5 Sets - Rest 60'

IX. Upper Body Mobility & Strength Wall Pull-Up Walk into a Cat Position From there Pull yourself up till your collarbones touch the wall Do 3-5 Reps - 3 Sets - Rest as needed

X. Upper Body Strength Support to Tuck Planche - Use chairs or boxes or whatever fits you - From a support position pull in the knees - Till you get into a tuck-planche position - Keep the arms straight - Hold for 3-5 Seconds 3-5 Repetitions - 3 Sets - 90 Secs. Rest

Strong weekend to you all my friends! Move or Die | Jakob