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Some days you just don’t have the mental, physical, and or emotional willingness to train. On these days pick at least one movement to practice from the list below.


A little about this movement list before you get started.

These individual movements are not “Goal Movements”.  “Goal Movements” are things like: Squats, Deadlifts, Pullups, Pushups, Handstands, Dips, Overhead Barbell Presses and many other weighted and body-weight strength movements.

The purpose of this list and the 20 movements chosen is to act as a safety net, meaning that on “lazy” days you have something to look too as an absolute training minimum.  This list can also be utilized as extra work when you have down time, such as watching tv or waiting for something/someone.

Remember that, the more you move the healthier you are, and each one of these movements are gentle in nature and cultivate feelings of well-being and relaxation.

This list of movements is not designed to teach you how to achieve more advanced “Goal Movements” and training concepts.

If you are interested in a long term movement and training program, begin with the BARUCHealth Movement Session 1.

If you would like stretches to do while at work, check out these programs:
Desk Stretchesdesigned to be done for those who are sitting at a desk
Mid Day Stretchesdesigned for those who have standing and labor jobs

 

Let’s Get Started…

Simply perform these movements in order, or pick at least one movement to practice.

Daily Movements:

1. Palms Up & Down – Standing

2. Side to Side – Arms Overhead

3. Horse Stance & Shoulder Twist

4. Zero Squat

5. Stomach & Hips Stretch

6. Calves & Shoulders Stretch

7. Split Squat – 1 Leg Stretch

8. Side Splits 1 Leg Stretch

9. Straddle Stretch

10. Squat Stretch

11. Straight Leg Stretch – Standing

12. Up & Over Back Stretch

13. Cross Back Stretch – Face Up

14. Floor Sit-ups

15. Forward Fold Back Stretch

16. Hang

17. 1 Arm Lat Stretch Kneeling

18. Side Lat Stretch – Standing

19. Kneeling

20. Swinging Arms

Simply Do These Movements In Order.

Underneath Each Video You Will Find Specific Directions.  

Scroll Down To See Video Demonstrations 


Movement #1
Palms Up & Down – Standing

Directions

Protocols
Category: Flexibility
Subcategory: Mobility Warmup
Reps: 20-30
Set: 1-2
Rest: As Needed
Effort: Light

Movement #2
Side to Side – Arms Overhead

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light

Movement #3
Horse Stance & Shoulder Twist

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light

Movement #4
Zero Squat

Directions

Protocols
Category: Technique
Subcategory: Body Weight
Reps: 15-20
Set: 3-5
Rest: 1-3 Minutes
Effort: Medium

Movement #5
Stomach & Hips Stretch

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light

Movement #6
Calves & Shoulders Stretch

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light

Movement #7
Split Squat – 1 Leg Stretch

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light

Movement #8
Side Splits 1 Leg Stretch

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light

Movement #9
Straddle Stretch – Standing

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light

Movement #10
Squat Stretch

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light

Movement #11
Straight Leg Stretch – Standing

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light

Movement #12
Up & Over Back Stretch

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light

Movement #13
Cross Back Stretch – Face Up

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light-Medium

Movement #14
Floor Sit-ups

Directions

Protocols
Category: Technique
Subcategory: Body Weight
Reps: 15-20
Set: 3-5
Rest: 1-3 Minutes
Effort: Medium

Movement #15
Forward Fold Back Stretch

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light-Medium

Movement #16
Hang

Directions

Protocols
Category: Technique
Subcategory: Body Weight
Reps: 15-20
Set: 3-5
Rest: 1-3 Minutes
Effort: Medium

Movement #17
1 Arm Lat Stretch Kneeling

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light-Medium

Movement #18
Side Lat Stretch – Standing

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light-Medium

Movement #19
Kneeling

Directions

Protocols
Category: Flexibility
Subcategory: Static
Reps: 1 (.5-2 Minutes)
Set: 2-3
Rest: .5-2 Minutes
Effort: Light-Medium

Movement #20
Swinging Arms

Directions

Protocols
Category: Flexibility
Subcategory: Mobility Warmup
Reps: 20-30
Set: 1-2
Rest: As Needed
Effort: Light

Nice Work!

When you are ready, check out the BARUCHealth Movement Program!

All The Very Best,

Dan Baruch
BARUCHealth: Founder
[email protected]

BARUCHealth Programs For Health Vitality & Performance

Step By Step Programs:
Nutrition
Movement (Training)
Self-Therapy
Meditation

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