The High Performance Journal​ - August 15th 2023

In a previous newsletter, I wrote about the ​3 things I'm training to live a long quality life​, which are:

1. Resistance training
2. Cardiovascular exercise
3. Mobility training

The last one is the part people usually neglect.

Training mobility prevents muscles from becoming tight and can prevent injuries, especially for people who sit at desks all day.

We can only get away with poor and limited mobility for a certain length of time before our body tells us we've had enough.

That's why today we're going to talk about the Ageless 8.

These are 8 specific exercises that I use and employ with my clients to keep them limber and supple for life.

The good thing about these is that you can do them anywhere. They can be used before your workouts as a warm-up or as a quick break away from the desk or even while watching Netflix.

The Ageless 8: Eight Powerful Stretches to Improve Your Bodies Performance

#1 - The World's Greatest Stretch

You won't find a bigger bang for the buck exercise on the planet than the WGS.

It stretches your hips, adductors, upper back, hamstring, and calves while waking up your entire body, getting every muscle ready for action.

I do this before every workout and if I want to get a quick mobility flow in between desk sessions. It's the number one exercise I get everyone to do before their workouts in our ​Lean Body 90 program​.

Here's a video on how to do it: 

I do this exercise before every workout.

It's called the World's Greatest Stretch.

In 60 seconds it'll mobilize your hips, hamstrings, calves & upper back.

Watch the vid, do this before a workout & your body will thank you.pic.twitter.com/5P0Cracqlm

— Dan Go (@FitFounder) June 9, 2023
 

#2 - The Couch Stretch

When you sit down for long periods of time your hip flexors remain in a flexed position. This causes those muscles to shorten and shrink, which limits your ability to fully straighten out the hip when standing.

The couch stretch is excellent at opening up your hip flexors. This relieves tightness in the lower body while improving mobility in your back, core, and hips.

Here's a video on how to do it: 

Great stretch for people who sit at desks.

It's called the Couch Stretch.

1. Place knee on a mat
2. Place foot on a couch or bench
3. Squeeze butt & raise arm
4. Hold this for 30 to 60 seconds

Your hips & low back will thank you for doing this.pic.twitter.com/EMpmpwV6Wf

— Dan Go (@FitFounder) June 28, 2023

#3 - The Tactical Frog Stretch

Inflexible or weak adductors can reduce hip mobility as well as cause knee and lower back pain. Improving your adductors improves your hip mobility, which is crucial for anyone who sits at a desk for long periods of time.

The Tactical Frog Stretch opens up your adductors and your hips. It is also a great stretch to do before doing squats as it helps you go deeper into position.

Here's how to do them:

Great stretch for people who sit at desks all day or deal with low back pain.

It's called the Tactical Frog.

One of the most overlooked areas of the lower body is the inner thigh aka. the adductor.

Inflexible or weak adductors can reduce hip mobility as well as cause knee and… pic.twitter.com/qFTPnUugmC

— Dan Go (@FitFounder) August 14, 2023

#4 - Bird Dogs

The bird dog is a core exercise that improves stability, encourages a neutral spine, and does a great job at both relieving low back pain and strengthening it.

The more you perform them the more you also promote proper posture.

Here's how to do them:

Bird Dogs

This exercise improves core stability & strengthens the front + back side of your core & glutes.

It also improves balance while strengthening the lower back, preventing injury.

The key is to do these slow & controlled as shown in the video. pic.twitter.com/WIZA99CsE5

— Dan Go (@FitFounder) June 17, 2023

#5 - Lying Snow Angels

Lying snow angels work your shoulders through a full range of motion. This helps strengthen the rotator cuff, upper & mid traps, and rhomboids.

They are also great for posture as they lengthen the muscles in your chest, shoulders, and abdomen while strengthening your back muscles.

You can do this one on the floor but if that is too difficult do it standing.

Here's how to do them: 

4. Lying Snow Angels

In this exercise, you're working your shoulder through a full arc range of motion strengthening your rotator cuff, upper+mid traps & rhomboid.

Aim for 5-10 reps for 2 second holds using your body weight or very light weights. pic.twitter.com/FvR3uvt3tn

— Dan Go (@FitFounder) July 4, 2023

#6 - Passive Bar Hangs

This is one of the most underrated exercises on the planet.

They stretch your upper body, improve your grip, improve shoulder mobility, decompress the spine, correct posture, and have been shown to reduce shoulder pain.

They are one of the best exercises to do for the upper body and a reason why I keep a bar hanging beside my home office.

Here's how to do them: 

The most underrated exercise on the planet is the Bar Hang.

But 99% of people don't even do them.

Here are 4 powerful reasons to do bar hangs every day:

1. They improve your posture

Don't want to look like a croissant? Bar hangs help strengthen & mobilize your upper body.… pic.twitter.com/Ed0BHPQqu6

— Dan Go (@FitFounder) August 1, 2023

#7 - Glute Bridge Holds

Your glutes should be one of the strongest muscles in your body but in most people, they are weak due to sitting.

Sitting puts more pressure on the lower back to support the body causing lower back pain.

When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire correctly.

The glute bridge hold strengthens the glutes and reminds them to activate when doing any lower body activity.

Here's how to do them:

This exercise should be mandatory if you sit at a desk.

It's called a Glute Bridge Hold.

Here's why you need to do this:

Your glutes should be one of the strongest muscles in your body.

But due to desk jobs & long periods of sitting they get weaker. This puts more pressure… pic.twitter.com/7hEJZ05rVC

— Dan Go (@FitFounder) August 7, 2023

#8 - Walking

This isn't a stretch but it is critical for your mobility.

It is an asset to both your brain and body.

Walking fertilizes your brain. It increases a protein in the brain called brain-derived neurotrophic factor (BDNF). BDNF supports structural remodeling and growth synapses after learning, which helps to improve cognitive function and make your brain more resilient.

Your hippocampus is essential to learning & memory and it's the first part of the brain affected by Alzheimer's. According to research, the more you walk, the bigger your hippocampus will become, and the less risk you have for hippocampal shrinkage and cognitive decline.

Walking helps with recovery. It helps stimulate blood flow, removes toxins, keeps your muscles flexible, reduces lactic acid buildup & decreases soreness. The best way to speed recovery is not on your couch but by taking a brisk walk.

The world's largest study of walking​ showed that the more you walk the more you lower your risk of death.

A 500-step increase was associated with a 7% reduction in dying from cardiovascular disease. A 1000-step increase was associated with a 15% risk reduction in dying from ANY cause.

It also helps you burn a few extra calories while you're doing it.

These Exercises Are Like Drinking From the Fountain of Youth

As we get older, we must focus on doing things to keep us young.

These 8 exercises will not only keep you young but may actually give you a better-performing body than you had in your 20's.

Don't think you have to do them all at once. You can treat these as tiny exercise and mobility snacks throughout the day to keep you feeling nimble.

Hope this helps you on your journey to building a high-performing body.

Onwards and upwards 🚀

- Dan

Whenever you’re ready, there are 2 ways I can help you:

1. Are you an entrepreneur who wants to get lean, boost energy, and get in your best shape in a way that fits your busy lifestyle? ​Apply for private one-on-one coaching here.​​​

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