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Basic Human

Basic Function

The Bed Roll

Every morning, roll out of bed and do the following:

  1. 10-20 deadlifts;
  2. 10-20 push ups;
  3. 10-20 crunches;
  4. 10-20 pull ups;
  5. 10-20 squats; then

Every minute on the minute (EMOM):

  1. 45s front plank;
  2. 45s right plank;
  3. 45s left plank;
  4. 45s back plank; and
  5. 10-20 crunches.

Progressions

Deadlifts

The important thing is to engrain a pend-over-pick-up movement and finish it with full hip extension

  1. Body weight;
  2. Kettlebell deadlifts;
  3. Kettlebell swings.

Proper form and daily repetition is the goal. Easy volume is more important than the weight used.

Push ups

The important thing is a pushing motion. In theory, this could start against a wall and then move to lower and lower surfaces: wall, bookshelf, table, coffee table, floor.