20150601 – Monday

MOBILITY – gut smash, 2min/side! Use a soft ball, kettlebell, or whatever you have around!

(https://www.youtube.com/watch?v=iiQMR3T_Zzw)

MINDFULNESS – work on your three-part breath! Need that good air 🙂

(https://www.youtube.com/watch?v=ZuViM7yXIPo)


Today’s mobility work is a gut-refresher! The gut smash is a great way to open up stuck tissues around the diaphragm and give you back some of your big lungs.

Done a ton of toe-to-bar, abmat/GHD situps? This will open you up in ways you didn’t know you were tight!

Just make sure that you don’t sort of need to go to the bathroom before this– because you’ll REALLY need to go after a few moments of gut smashing 😛


Today’s mindfulness work is to attend to your three-part breath, or a consistent and strong full breath utilizing all of your inspiratory muscles.

Starting from the bottom up, we have the diaphragm (which you hopefully reclaimed and opened up after some gut smashing!), then the intercostals (within the ribcage), and finally some scalenes up in the neck.

Most folks only use the ribcage/neck muscles to breathe, we call them chest-breathers. Be a belly-breather, use that diaphragm and figure out how to wake it up with some of these simple drills.

The three-part breath is perfect for mid-workout recovery and control of panic, or to settle your nerves throughout the day. Mindful breathing isn’t terribly difficult, but it is easy to breathe mindlessly!

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