2 min read
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 Stretches – designed to be done for those who are sitting at a desk
Mid Day Stretches – designed 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:
2. Side to Side – Arms Overhead
3. Horse Stance & Shoulder Twist
7. Split Squat – 1 Leg Stretch
11. Straight Leg Stretch – Standing
13. Cross Back Stretch – Face Up
17. 1 Arm Lat Stretch Kneeling
18. Side Lat Stretch – Standing
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
info@baruchealth.com
BARUCHealth Programs For Health Vitality & Performance
Step By Step Programs:
Nutrition
Movement (Training)
Self-Therapy
Meditation
Those are great. while sitting for a long time on an airplane, i like to write the alphabet with my right and then left big toe. Those movements, while sitting, help keep things limber.