Here is a rough breakdown for folks who wanted the routine (times are approximate and I have invented names where necessary, you should still watch it!): 60 sec sixpoint position rocking 30 sec sixpoint nods 60 sec sixpoint find your shoes 60 unloaded hinge 30 sec sphinx/prone nods 60 sec sphinx/prone find your shoes 60 sec prone elbow rolls alternating 30 sec sphinx/prone nods 45 sec left kickstand sixpoint rock then right 45 sec unloaded cross hinge 45 sec left lizard rock + 15 sec lizard pushup 45 sec right lizard rock + 15 sec lizard pushup 30 sec clockwise circular sixpoint rock 30 sec counterclockwise circular sixpoint rock 30 sec forearms/knees counterclockwise circular rock 30 sec forearms/knees clockwise circular rock 30 sec unloaded hinge 30 sec sixpoint figure 8 30 sec sixpoint figure 8 (other direction) 30 sec half kneel static stretch left 30 sec half kneel kickstand captain left 30 sec half kneel kickstand rotation left 30 sec unloaded cross hinge; forearm to thigh 30 sec half kneel static stretch right 30 sec half kneel kickstand captain right 30 sec half kneel kickstand rotation right 30 sec six point rocks 90 sec egg roll 30 sec hip hinge (bulgarian goat bag style) REVIEW/REASSESS 30 sec prone sphinx nod 30 sec prone find your shoes 30 sec six point rock 15 sec kickstand rock 15 sec kickstand rock 60 sec eggroll FEET 60 sec hero's pose 30 sec toe tucked hero's pose WRISTS 2 minutes wrist vents END with egg rolls
Shalom. I've been doing Starting strength for a while now and got some decent numbers. 41 years old. Really feel strength training is the elixir for life. But, suddenly seemingly out of nowhere started getting a lot of anxiety and left ventrical issues (am I alone on this?). Then I come across Dan John's videos. and am doing his workouts at home almost every other day of the week, and am slowly trying to fight this anxiety. Thanks so much Dan G_d bless you
I read most of Tim‘s books and I do some of the movements during my warm ups. BUT this sequence of 30 minutes made me just feel like another person. I am a little bit sore from yesterday and now I feel like I have to take a kettlebell and do some carries. Thank you!
Love the rolling. It’s nice to combine it with different head positions to activate the vestibular system more. That improves mobility & recovery too 😃💪🏻💯
For real. He has no problem demonstrating a move but no sequences or follow alongs. I even bought his dvd hoping for more and found his youtube content superior to the dvd.
I really enjoyed your “tonic Thursday” program! I am 58 and just getting back into weightlifting after quitting Powerlifting almost 20 years ago. Tonic Thursday feels so good! Thank you again!
I'm late to the party, but thank you for this. I've been following along twice now, and it makes a huge difference. It has inspired me to look into more Original Strength, too.
@@DanJohnStrengthCoach it's been a week and now that I can move again without pain my aim is to not repeat the same mistake. Any thoughts on where I might have gone wrong or overdone it to cause the hip flexor pain? I have decent flexibility in my hips, I do resting squats for a minute at a time. I tend to push my knees out on the 6 point rocks to open the hips more. I don't do enough hip flexor stretches, which is clearly exposed at this point. I want to learn from my mistake and progress but this is new territory for me. Thanks in advance for any advice you might have!
I came to this video from another Dan John video in which quadriped rocking was used. I am using the movements in this video to get out of bed The idea is to start the day by reestablishing some mobility, I prefer this to yoga type movements which test flexibility limits or other exercises which test strength. Here, the body is more masssged than stressed. Except with the Rolfing ball peen hammers (is this funny in Utah?).
Here is a rough breakdown for folks who wanted the routine (times are approximate and I have invented names where necessary, you should still watch it!):
60 sec sixpoint position rocking
30 sec sixpoint nods
60 sec sixpoint find your shoes
60 unloaded hinge
30 sec sphinx/prone nods
60 sec sphinx/prone find your shoes
60 sec prone elbow rolls alternating
30 sec sphinx/prone nods
45 sec left kickstand sixpoint rock then right
45 sec unloaded cross hinge
45 sec left lizard rock + 15 sec lizard pushup
45 sec right lizard rock + 15 sec lizard pushup
30 sec clockwise circular sixpoint rock
30 sec counterclockwise circular sixpoint rock
30 sec forearms/knees counterclockwise circular rock
30 sec forearms/knees clockwise circular rock
30 sec unloaded hinge
30 sec sixpoint figure 8
30 sec sixpoint figure 8 (other direction)
30 sec half kneel static stretch left
30 sec half kneel kickstand captain left
30 sec half kneel kickstand rotation left
30 sec unloaded cross hinge; forearm to thigh
30 sec half kneel static stretch right
30 sec half kneel kickstand captain right
30 sec half kneel kickstand rotation right
30 sec six point rocks
90 sec egg roll
30 sec hip hinge (bulgarian goat bag style)
REVIEW/REASSESS
30 sec prone sphinx nod
30 sec prone find your shoes
30 sec six point rock
15 sec kickstand rock
15 sec kickstand rock
60 sec eggroll
FEET
60 sec hero's pose
30 sec toe tucked hero's pose
WRISTS
2 minutes wrist vents
END with egg rolls
You're amazing! Thank you!
Love the subtle humor Dan ALWAYS has. Thanks Dan!
Shalom. I've been doing Starting strength for a while now and got some decent numbers. 41 years old. Really feel strength training is the elixir for life. But, suddenly seemingly out of nowhere started getting a lot of anxiety and left ventrical issues (am I alone on this?). Then I come across Dan John's videos. and am doing his workouts at home almost every other day of the week, and am slowly trying to fight this anxiety. Thanks so much Dan G_d bless you
Good luck. I hope things improve.
I read most of Tim‘s books and I do some of the movements during my warm ups. BUT this sequence of 30 minutes made me just feel like another person. I am a little bit sore from yesterday and now I feel like I have to take a kettlebell and do some carries. Thank you!
Even better the second time around. Thank you for introducing me to Tim Anderson's work - much appreciated.
Glad you enjoyed it!
This is just more fun than other mobility workouts
I'm glad you think so!
Another amazing video Dan. This is just what I needed today. In fact I probably need at least a week of this.
Great to hear! Thank you.
Coach and whole team thank you very much…
You're very welcome.
Had a lingering shoulder issue for a few months now that’s made pressing miserable done this twice and it’s a new lease on life
That's great news..thaks for sharing.
Love the rolling. It’s nice to combine it with different head positions to activate the vestibular system more. That improves mobility & recovery too 😃💪🏻💯
Yes. It's a great movement.
Wow! Thanks for this. I always look forward to Tonic workout day.
Enjoy!
Thanks Dan. This has been really helpful to follow along and get some light movement back into my day after a low back injury.
This felt amazing. I’m on MMS recharge day and this is making me feel alive again
Thank You for taking the time to upload this video : )
My pleasure!
Thank you for this! This is going in my weekly routine.
Wonderful!
Dan - thank you! That was great :-) I've been doing OS resets a while now, but I've never done them as slowly and mindfully. Felt great
Glad to help!
This is the type of video missing on Tim's channel. Thank you Dan!
For real. He has no problem demonstrating a move but no sequences or follow alongs. I even bought his dvd hoping for more and found his youtube content superior to the dvd.
Brilliant stuff, I'm incorporating this into my Jiu Jitsu practice. Mat work is fundamental to everything I do now. Thanks for posting!
This is absolutely amazing!!
Thank you very much!!
Glad you like it!
Thanks!
You bet! And that is nice of you.
I really enjoyed your “tonic Thursday” program! I am 58 and just getting back into weightlifting after quitting Powerlifting almost 20 years ago. Tonic Thursday feels so good! Thank you again!
Wow! That felt great. Thank you.
Glad you enjoyed it!
I'm late to the party, but thank you for this. I've been following along twice now, and it makes a huge difference.
It has inspired me to look into more Original Strength, too.
Glad it helped!
Thanks for this.
My pleasure!
This looks real simple. Its not flashy it is real basic but very effective.
Don't miss this one It is awesome !
Thank You Coach !
is there a place where this sequence is written somewhere? just so I don't have to watch this every time I want to do it?? Cheers!
I haven't written it up. Would you mind writing it and putting in the comments for everyone?
I love your jokes Dan!
I'm glad someone does!
Please, don't encourage him :)
Hey I’m getting a 2 for 1! Jokes and coaching that’s a steal!
Hello Daniel,which ones are the lifts that i would need to drive up to shot put farther? Thanks.
Clean, snatch, bench, incline bench.
@@DanJohnStrengthCoach another quick question,is there an strength standard for those movements? Like the 200 snatch,300 clean and 400 squat?
Love your videos and currently doing ABC. Followed along here but must have overdone it. An hour later my right hip flexor was hurting pretty bad.
Sometimes, if you haven’t done a lot of work on the ground, the hip flexors, among other things, do you get a little angry
@@DanJohnStrengthCoach it's been a week and now that I can move again without pain my aim is to not repeat the same mistake. Any thoughts on where I might have gone wrong or overdone it to cause the hip flexor pain? I have decent flexibility in my hips, I do resting squats for a minute at a time. I tend to push my knees out on the 6 point rocks to open the hips more. I don't do enough hip flexor stretches, which is clearly exposed at this point. I want to learn from my mistake and progress but this is new territory for me. Thanks in advance for any advice you might have!
I came to this video from another Dan John video in which quadriped rocking was used.
I am using the movements in this video to get out of bed
The idea is to start the day by reestablishing some mobility,
I prefer this to yoga type movements which test flexibility limits or other exercises which test strength.
Here, the body is more masssged than stressed.
Except with the Rolfing ball peen hammers (is this funny in Utah?).
Yes, it is...
Coach, when you have the garage door open, do you ever get people that walk by and give a "What in the heck are these people doing" look?
Of course.