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Do This EVERY Morning (WORKOUT OR NOT)

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Rating: 4.0; Vote: 1

Here is a morning routine that you can use that will take just 2 minutes and 30 seconds for you to do that is going to help improve posture, mobility, grip and core strength. It does not matter whether you have a workout planned for the day or not, you are going to want to do this every single morning. If you stay consistent with this, you will also have a way to determine whether or not your workouts are causing more systemic fatigue and whether you need to add a rest day in between your workout days for more recovery. 60% off all AX programs - Subscribe to this channel here - The first thing I advise upon waking is to drink 20-30 ounces of water. If you are not getting up in the middle of the night to drink water you are definitely likely to wake up deydrated in the morning. Research shows that even a 1 percent decline in body hydration levels can impair mental and cognitive function by as much as 5 percent. If you ever complain of brain fog or an inability to stay focused at work then it is very likely that you may be in some state of dehydration. This gets even worse if the only beverages you consume in the morning are multiple cups of coffee. It is so common for us to go halfway through our days before we even think about drinking water. Not only again is this going to impair your mental state but it is defintely going to provide an insufficient muscular environment that is conducive to hypetrophy and muscle growth. From here I want you to focus on two seperate one minute drills. They both will occur on a doorway pullup bar. I believe that it is very important for you to keep the pullup bar in your closet or bathroom doorway since you will have no excuses not to do what I’m showing you and have a much better chance of remaining consistent with the movements each day since you will be walking into the bathroom every day anyway. The first move is to simply perform a dead arm hang for 60 seconds. Unlike a typical arm hang however, here I want you to keep the focus on spinal decompression especially in the lower back. The way to do this will be to be sure to drop your weight downwards as you hang but make sure to keep your feet in contact with the ground. With the toes touching the floor lightly, you will be able to support the weight of the upper body just enough so that you aren’t relying on your core completely to perform the movement. If you want to get spinal decompression and traction then you will have to be able to relax the torso. This can come and only come when you are still maintaining some support by keeping the toes lightly touching the ground. Hang for 1 minute and allow the pelvis to feel as if it is sinking down and away from the spine. This will help anyone that has existing low back pain and even help prevent back pain from setting in for those that don’t experience it now. After a brief rest to shake out your arms you will want to hang one more time for 1 minute except this time you are going to lift the legs up out in front of you. Here the goal is to turn the focus towards the abs and work on developing core and grip strength. Some people may struggle to hold for a full minute. If this is you, you can break up the time into smaller segments and rest pause your way to the full 60 seconds of hold time. If you happen to have a bathroom scale there is one other thing you can do in your bathroom every morning that can help you gauge your recovery from your workouts. If you have an old non-digital scale you will want to pick it up, hold it at arms length with both hands and squeeze as hard as you can to register a grip strength number. Whatever this number is, be sure to note it and take an average of the number over the next 5 days. Once you have your average number you will want to use it as a reference for subsequent morning grip strength tests. If you see a drop in greater than 10 percent of your baseline, it is important to look deeper to assess the signs of overtraining or under recovery. Remember, this morning routine is something you should do every morning in order to feel better, feel younger and move more easily. Not to mention, this will help you to strengthen a weak core and grip to better prepare you for what life is going to throw your way that day. And there you have it. That is a simple routine that you can do every single morning regardless of whether you have a workout planned for that day or not.
Date: 2024-08-29

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Comments and reviews: 13

athleanx
Just a comment on the relationship between grip strength and health/longevity. Although I agree it is better to have a stronger vs. a weaker grip, most of the evidence linking a stronger grip to better health/longevity outcomes does not indicate a causal relationship with grip strength itself. If that were the case, it would imply that we could increase life expectancy of the population by just getting people to work on their grip strength in isolation, which is unlikely to make a substantial difference.
Instead, grip strength is a commonly used marker of overall strength and physical functioning, and it is this underlying factor that is the actual cause of better help and longevity. The reason why people use grip strength for this purpose is because 1) it is relatively easy to measure accurately and objectively, and 2) it is correlated with (because it is influenced by) overall strength and physical functioning.
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athleanx
Good video, just 2 points
1. Why 2 bottles of water instead of a big one, was wondering about that already on the last similar video you made
2. Why decompress the spine after waking up, isn't it already decompressed from lying down while sleeping I feel like hanging in the evening would make more sense.
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DTV_Matt_M_w_M
Hey Jeff, I was hoping you could make a dynamic warmup video for an Upper Day’ and Lower Day’ respectively I know you made the Zen 10 routine video but was hoping you could include a few dynamic movements as well as primers. Much appreciated my guy, you’re the GOAT
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shotelco
Note from someone who does this every morning: Remember, when gripping the bar --> Knuckles pointing to the sky! The bar needs to go across the center of your palm, not the bottom of your fingers where the fingers meet the palm.
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russellmrandall
Honestly, I thought that you were going to throw the scales in the bin like I did. Oh well, at least I can stay consistent with the hanging. I've not done the second ab one before so I'll be sure to incorporate that one
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drip369
I'm sorry, Jeff, I don't want to drink out of plastic bottles. I leave a 2 gallon glass jug on the kitchen counter so that I can have water first thing in the morning. I also filter that water.
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saintdoot
I've been wondering about drinking a liter of water right away in the morning. Wouldn't that just flush away all the already depleted minerals and salts you have in your body
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DCLOVESGOD365
Hey jeff just curious, what happened to your ATHLEAN call access monthly payment Tried to resign after getting back from injury but could only find the yearly payment.
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kunalsuri8316
The decompress hang should not be used by people who have weak shoulders. AthleanX should also tell us about active hang which is great for people with this issue
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drantigon
I love how this video looks like it was made just because he looked in the mirror and went like Hey I got these bottles, let's do a quick one
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carebear8146
Love ts but lets use glass/steel filled with filtered water with added trace minerals Don't start the day with micro plastics: )
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Inuyashasoy
I need a Jeff poster on the ceiling above my bed to remind me about the things I should be doing for my health when I wake up.
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athleanx
Bro please make videos on 5 day training splits and forearm exercises ranked. You promised one a year ago in the comments
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