Instructions related to this workout: Work on reaching full range of motion, safely. Perform each exercise at a moderate-fast pace for 60 seconds, while seamlessly transitioning to the next exercise. On single arm/leg exercises, just alternate. Focus on recruiting the targeted muscles (hip rotators) and feeling for each side to be equal in range as well as recruitment, coordination, and strength. Quality of movement really counts here.

Hover over an exercise to be able to view it right on this screen or
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You’ll notice in the workout above that we are working muscle groups that often get left out of workouts. There’s a good reason for this: they don’t make you pretty. ...actually, that’s a complete lie. They make you beautiful.

These are the muscle groups that add definition to hips, shoulder pads to shoulders, definition to pecs, and hip bones in a bathing suit. At the same time, they are also the supportive muscle groups that prevent injuries and allow you to navigate the world more easily, as most surfaces are irregular and require abnormal positioning to negotiate.

Muscle balancing is the key to injury prevention, but it’s also a phenomenal way to skyrocket your metabolism. When you balance out muscle groups by moving in multiple planes/directions of movement, you are taking away all subsensory pain signals that are in your joints. These joints have been communicating to your brain not to grow, and they’ve been stopping you from growing muscle.

It’s about time you get rid of these pesky nerves, start signaling your brain that you’re ready for growth, and receive impulses to your muscles that instantly make you up to 30% stronger.

Get ready. Today is about continuous, quality movement. Focus.

have a great workout,
Kareem