Movement - basic

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Master your skills step-by-step, habit-by-habit
6 sub-skills + 6 conversations + 6 daily habits
20 min. per week
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In this program, we don't need you to become a top athlete (though if you are, this program will help you stay injury-free) so you can keep doing what you love. Our main goal of this program is to keep you mobile - which means both strong and flexible - and in physical alignment. When our bodies are well-aligned, we move quickly and are free of pain. As soon as we lose alignment, however, all of this changes— tension appears, movement becomes awkward, and pain sets in.

We know that physical inactivity has significant adverse implications for our health. A recent large-scale study estimated that one in 12 deaths could be prevented with a moderate exercise regime. Sitting is killing a lot of us slowly and deteriorating the quality of our remaining life, leaving many of us in chronic pain. Good posture, for many, can make the difference between a long and happy career and a short and painful one.
After this program, you can measure results in 3 areas: pre- and post-protocol pictures, VO2max measurement (for condition), and strength.

Build new skills the smart way

Learn the basics, have insightful conversations, and use evidence-based daily habits to reinforce the fundamental sub-skills necessary for mastery:

Sit up straight
Learn how to sit with a good posture, and remind yourself as often as possible.
#GoodPosture #SittingPosture #PostureAlignment 
Wave and cobra
Learn two simple exercises to help you improve your posture, and start working them into your daily routine.
#GoodPosture #JerzyGregorek #HappyBody #Mobility #Spine
Passive hang
Make this exercise a daily habit, and gradually work your way toward a full 2-minute hang.
#GoodPosture #PassiveHanging #Mobility #ShoulderMobility
Front squat
Learn the proper technique for a front squat, and make this exercise a part of your daily routine. 
#GoodPosture #JerzyGregorek #HappyBody #Squatting #Mobility #StrongCore #StrongLegs #FullBodyExercise
Jerzy row
Learn the proper way to perform a Jerzy row, and make this exercise a part of your daily routine. 
#JerzyGregorek #HappyBody #Mobility #ThorasicMobility #SpineMobility #NeckMobility #BackMuscles
Supinated band pulls
Learn the proper technique for supinated band pulls, and make this exercise a part of your daily routine. 
#ThorasicExtension #GoodPosture #BackMuscles 
Each program follows a simple and effective evidence-based approach to skills mastery:

Assess yourself

Reflect on where you currently stand and discover the practical components necessary for mastery of this skill. 

Learn sub-skills

The skill is broken down into 6 essential sub-skills, each of which is the focus of one learning workout. You'll do 1 workout every 2 weeks over the next 12 weeks. 

Talk about it

Have an insightful conversation with your colleagues about how to implement each sub-skill in your day-to-day.

Build micro-habits

Along with each workout, design your own micro-habit to start putting your learning into practice on a daily basis.

Ready to go?

Start your skills development program now by clicking the button below.