FDA is committed to protecting the health of children by helping lower their exposure to radiation from X-ray exams.
Will 2018 be the year you decide you want to quit smoking? Nearly 70 percent of current adult smokers say they want to quit. Check out this story for tips, including info about FDA-approved products and resources that can help.
Gene therapy is the process of replacing defective genes with healthy ones, adding new genes to help the body fight or treat disease, or deactivating problem genes. It holds the promise to transform medicine and create options for patients who are living with difficult, and even incurable, diseases. Learn how this innovative therapy works.
If you want to quit smoking, you may want to use a smoking cessation product proven to help. Data has shown that using cessation medicine approved by the U.S. Food and Drug Administration can double your chance of quitting success. Here’s what to know about these over-the-counter and prescription products.
Are you feeling sluggish after a holiday meal or an indulgent vacation? Have you always wanted to try a cleanse, but are overwhelmed by the thought of starvation or don’t have any idea where to begin or how to prepare? 3-Day Refresh Yoga covers all the bases with an easy-to-follow nutrition plan and three gentle yoga workouts to help get you back on track in just three days.
What is the 3-Day Refresh?
The 3-Day Refresh is a specially-designed nutrition program of protein-packed shakes and easy-to-prepare vegan meals. The 3-Day Refresh program can help provide a gentle cleanse and help you get a clean break from bad eating habits, learn about clean eating, and kick-start weight loss. 3-Day Refresh is a simple, straightforward program that will help improve the way you feel – without starving yourself. In only three days, you may shed a few pounds and create new clean-eating habits that you can apply well beyond the three days of your cleanse. Check out these amazing 3-Day Refresh results!
What is 3-Day Refresh Yoga?
To enhance your 3-Day Refresh results, Beachbody created 3-Day Refresh Yoga, which is three yoga workouts designed to be performed while doing the 3-Day Refresh. Available on Beachbody on Demand starting December 4th, these 30- to 35-minute yoga workouts are taught by three of the yoga instructors from Beachbody’s 3 Week Yoga Retreat: Elise, Ted, and Vytas.
Whether you’re new to yoga or have been doing yoga for years, the three yoga routines featured in 3-Day Refresh Yoga can help calm the nervous system, encourage deep breathing and blood circulation, and enhance your mental focus. Each yoga workout ends with a short, guided meditation, so your 3-Day Refresh is supported in both body and mind. By pairing the 3-Day Refresh program with a three-day yoga and meditation series, you can be refreshed in three ways: nutritionally, physically, and mentally.
The 3-Day Refresh Yoga Classes Include:
Day 1: Chill Flow 35 minutes
Elise Joan is your instructor for this gentle flow yoga class that focuses on balance, flexibility, and relaxation. Elise specializes in how yoga can keep you grounded during busy times of the year, such as the holidays. The class ends with a short, guided meditation on intention.
Day 2: Restore and Stretch 30 minutes
Ted McDonald leads you through a restorative yoga class that aims to improve mobility and calm your nervous system. Ted is known for teaching yoga poses that improve mobility and flexibility in a fun, calming way. The class ends with a short, guided meditation on gratitude.
Day 3: Deep Focus 35 minutes
Vytas Baskauskas instructs a strength-based yoga class that focuses on flexibility. To prepare you for your final day of the program, this yoga expert ends the class with a short, guided meditation on grounding.
Who is 3-Day Refresh Yoga for?
Anyone looking to enhance the results of the 3-Day Refresh nutrition program. This program is suitable for all fitness levels.
What Equipment Will I Need?
How do I get the 3-Day Refresh Yoga classes?
Is the 3-Day Refresh nutrition program required to do the yoga classes?
No, any BOD member can access the workouts at any time. However, the yoga workouts are specifically designed to enhance your results from the 3-Day Refresh nutrition program.
Everyone knows the formula for getting healthier: exercising more, cutting out unhealthy food, and adding healthier options to your diet. The easiest of the three is the latter, and incorporating Shakeology into your daily routine is a convenient and filling way to help check that box.
Your daily glass of Shakeology goes hand-in-hand with Beachbody’s beginner program Clean Week— a seven-day workout and nutrition program, featuring Beachbody Super Trainer, Megan Davies, designed to get you on track with health and fitness.
When you sign up for Clean Week on Beachbody On Demand, you receive a seven-day supply of Shakeology.
Shakeology is high protein, good-to-excellent source of fiber (depending on the flavor), low glycemic index (GI) shake that delivers vitamins, minerals, antioxidants, phytonutrients, digestive enzymes, prebiotics, and probiotics.
This powerful superfood supplement shake can help you start to clean up your diet by helping to curb junk food cravings and satisfy hunger.*
How (and why) Shakeology Works
There are many factors that contribute to how a product affects appetite. In clinical studies, appetite is measured by surveys in which participants rate their desire to eat, hunger, fullness, and how much they think they could eat (a.k.a. prospective consumption) before and after consuming a test food or product. Decades of research has found that of the three macronutrients – protein, carbohydrates, and fat – protein is the clear winner when it comes to feeling satisfied from your food.
In addition to the macronutrients, consuming more fiber may also be associated with eating less and improved weight control, and clinical studies show fiber can increase the feeling of fullness and slow digestion, which are associated with increased satiety.
The great news? Shakeology is high in protein and a good to excellent source of fiber, so it is designed to help you feel more satiated than a less nutrient-dense option (i.e., something with the same amount of calories, but with fewer vitamins, minerals, macronutrients or phytonutrients).
To learn more about the benefits of Shakeology, we recently conducted an acute clinical trial of 41 overweight adults. The participants drank Chocolate Whey Shakeology on one visit, and a similar tasting shake on another visit. This placebo shake had the same amount of calories as Shakeology, but was very low in protein and fiber. On both visits, participants drank the shake, rated their appetite for 30 minutes, were then allowed to eat as much pizza as they desired over a 30 minute period (“meal”), and then did a final appetite rating.
The study results found, Shakeology significantly reduced participant desire to eat (58 percent more than the placebo shake), as well as reduced hunger (51 percent more than the placebo shake). Drinking Shakeology also tended to reduce how much pizza they ate during the meal. In the whole group, food consumed during the meal following Shakeology was about 89 fewer calories than when they had the placebo shake first, but this is only considered a statistical “trend” (p-value 0.05 – <0.1). However, in those age 25 and over (22 participants), this difference was considered statistically significant.
The take-home message is: for the same amount of calories (in this case, both shakes were 160 calories) Shakeology was able to help people feel less hungry and have less desire to eat when consumed 30 minutes before a meal. This suggests that Shakeology can fill you up, which may help you feel less tempted to cheat on your diet later.*
What Are Cravings?
Let’s talk about cravings. We all get them at one point or another, but they seem to happen more often when we’re trying to clean up our diet. The reasons can be both physiological and psychological, but the outcome is the same – giving in to unhealthy cravings can be a big blow to the progress you’ve made.
The dense nutrition in Shakeology can help reduce junk food cravings.* We conducted a survey of 2,769 Shakeology users, including Independent Team Beachbody Coaches, who drank Shakeology five or more times per week and exercised at least three times per week. Eighty-one percent of the participants felt Shakeology helped reduce their cravings for junk food.
Shakeology and Overall Health
Lastly, I want to touch on the benefits of Shakeology in relation to general health. Shakeology is tested by an independent third-party lab as “low glycemic”. The Glycemic Index (GI) measures the effect of a food (or supplement) on blood glucose. Low GI foods release their carbohydrates slowly and elicit a lower blood glucose response.
This helps avoid a large spike in blood sugar and the “crash”, or dip in blood glucose levels below baseline, that often follows. If this weren’t benefit enough, low GI products may also help with staying fuller longer (satiety).
When we talk about the dense nutrition of Shakeology, we’re talking about all of the benefits packed into a 140 – 170 calorie shake: the ratio of protein to carbohydrate (~1:1), the combination and amounts of protein and fiber, the antioxidants from vitamins A, C and E, and the ingredients that support digestive health (fiber, prebiotics, probiotics, digestive enzymes).
The whey flavors of Shakeology also contain a specially designed vitamin and mineral blend with bioavailable forms of key nutrients like folate and vitamin B12. Put it all together, and you can see why we say this is the easiest thing you can add to your routine to help you start to clean up your diet.
Changing Your Habits With Clean Week and Shakeology
Cleaning up your diet and jump-starting your healthy lifestyle takes commitment, but we are here to provide you with tools for success. Making positive change requires that you minimize the effort it takes to make those changes – the easier you make it for yourself, the greater your probability of success. Whatever habit you want to make, you have to think about how to make it as easy as possible for yourself to do it.
In his book, The Happiness Advantage, Shawn Achor describes the 20 second rule – making the desired habit your path of least resistance, or the easiest option. Make what you want to do readily available, and make a bad habit at least 20 seconds harder to accomplish.
We can use Shakeology as an example: If you want to make a habit of getting Your Daily Dose of Dense Nutrition®, make it easy. Decide you are going to drink Shakeology at a certain time of the day, every day.
Put your blender out on the counter with your bag of Shakeology next to it and any add-ins you like to use, like bananas or boosts (such as Power Greens, Digestive Health, or Focused Energy) formulated perfectly to mix with your Shakeology shake.
If you want to discourage a habit – say snacking on chips – move the chips at least 20 seconds out of where they would normally be. Maybe you move them from your pantry to the closet of an upstairs bedroom.
Not only will you have to climb a flight of stairs to get them (bonus calorie burn!), you have time to reflect on your choice as you make the effort to get to the chips.
Lifestyle change does not happen overnight, but adding Shakeology to your day, along with following the Clean Week workout and nutrition program, can help you take those first few steps — which are often the hardest — to creating and maintaining healthy habits for life.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
It’s Friday night and you’ve got a choice. Before you meet up with your friends, do you do fit in a TurboFire workout or take the dog for a leisurely run?
You know your buddy would love the extra attention, but taking the slow-and-steady route feels a little like cheating. When you push through a fast and furious HIIT workout you can really feel the burn. All the sweating and heavy breathing must mean it’s a better workout, right?
Not necessarily. The difference between high intensity interval training and a brisk jog is a matter of anaerobic vs. aerobic exercise. Your body can benefit from both, but the one on which you should focus depends on your goals.
Anaerobic vs. Aerobic Exercise: What’s the Difference?
The textbook distinction between aerobic and anaerobic exercise is whether or not oxygen is used to produce the energy required for the effort. “During aerobic exercise, the body relies primarily on oxygen to produce energy,” says Beachbody Senior Fitness and Nutrition Content Manger Trevor Thieme, C.S.C.S. “During anaerobic exercise, it doesn’t.”
In practical terms, whether or not an exercise is aerobic or anaerobic hinges on its duration and intensity. According to kinesiologist Frances Lee Smith, M.S., PN1, anaerobic exercises “can only be done in repeated, short bursts, and requires a decent amount of recovery [between them].” To work at this level you’ll go hard for each burst of activity, working at a pace you can maintain for up to two minutes. Examples of anaerobic exercise include HIIT, plyometric exercises, and weightlifting. Most programs on Beachbody on Demand can be classified as primarily anaerobic.
Aerobic exercises, meanwhile, are generally performed “at a low or moderate pace for an extended period of time,” says Smith. In practice, that usually includes activities lasting longer than two to three minutes, and generally encompasses what trainers refer to as low-intensity exercise and steady-state cardio. Examples include walking, cycling, and long distance running.
To be clear, the body never relies exclusively on aerobic or anaerobic energy production. “It uses three different systems to produce energy — two are anaerobic, and one is aerobic — and they’re all in operation all of the time, regardless of whether you’re walking your dog, swimming laps, performing intervals on a track, or pumping iron,” says Thieme, adding that all three also shift into a higher gear when you begin to exercise. “But the intensity and duration of each bout of effort determines which system is emphasized.”
If you’re doing repeated bouts of short-duration work (sprint intervals, squats, curls, etc.) anaerobic respiration remains your primary method of energy production. The reason is that its production speed is very fast — indeed much faster than aerobic respiration — allowing it to meet the immediate, high demand for energy from your muscles. But if your exercise bout lasts longer than two or three minutes, aerobic metabolism (which has a greater production capacity but slower production speed ) has time to get up to speed, and it takes over.
Here’s an overview of how the three energy systems (phosphagen, glycolitic, and oxidative) come into play during exercise.
Energy System Use by Exercise Intensity and Duration
|Intensity||Duration||Energy System Used|
|Extremely high||0–6 seconds||Phosphagen (Anaerobic)|
|Very high||6–30 seconds||Phosphagen and Glycolitic (Anaerobic)|
|High||30 seconds to 2 minutes||Glycolytic (Anaerobic)|
|Moderate||2–3 minutes||Glycolytic and Oxidative (Aerobic)|
|Low||3 minutes +||Oxidative (Aerobic)|
Anaerobic vs. Aerobic Exercise: Which Is Better for Your Goals?
“I would recommend a mix of everything,” says Smith. “It’s important to tax the heart and the body in different ways,” she says. That means a balanced exercise program for general fitness should include both anaerobic and aerobic activities, as they tend to build different skills and produce different results. Anaerobic exercises typically enhance muscle strength, power, and size, as well as overall speed. Aerobic exercises typically help build endurance and have a greater affect on cardiovascular health.
Even if you’re focused on goals that are aerobic in nature, like running a half-marathon, doing anaerobic exercise can help you perform better. Strength training, for instance, can help runners improve their speed, economy, power output, time to exhaustion, and potentially even VO2 max — not to mention decrease their risk of injury. If your primary focus is strength training, meanwhile, performing light aerobic exercise between workouts can help optimize your recovery.
If your goal is weight loss, however, the exercise type that science recommends might surprise you: Anaerobic. “Studies show that anaerobic exercise typically produces greater fat loss than aerobic exercise, and that’s largely because it keeps your metabolism elevated for longer after you work out,” says Thieme.
That idea bucks popular (non-science based) wisdom, which holds that slow and steady exercise wins the fat loss race. But if you think back to the idea of creating an oxygen deficit, it begins to make sense. When you perform anaerobic exercise, you never make up that initial oxygen deficit by switching over to aerobic metabolism, as you would during, say, a distance run. In fact, your oxygen deficit compounds, ultimately becoming an oxygen debt. The process of repaying that debt keeps your body’s metabolism elevated for hours (or even days, according to some studies) after you stop working out.
The white coats call this phenomenon excess post-exercise oxygen consumption, or EPOC. You might know it as the “afterburn effect.” Either way, the bottom line is this: Aerobic exercise might burn more calories during a workout simply because such workouts tend to last longer, but anaerobic exercise typically burns more calories overall, because it keeps your metabolism elevated for much longer after you’re done.
How to Use the Talk Test to Tell Whether Your Workout Is Aerobic or Anaerobic
To be clear, a heart rate monitor is the most accurate way to determine if you’re exercising in the anaerobic or aerobic zone. “Once you push past 80 percent of your maximum heart rate, you’re anaerobic,” says Thieme.
If you don’t own or have access to a heart rate monitor, try the talk test. “If you find it difficult to speak even in short sentences, or if you would rate your exertion 15 or higher on a scale of 20, you’re exercising anaerobically,” says Thieme. If you can carry on a conversation, you’re working aerobically.
In practice, that might mean dialing back your pace if you find it difficult to speak during a nine-mile run, or going a little harder if you’re able to talk politics with your buddy during a FOCUS T25 workout. But don’t forget that, as always, your fitness level is a key factor. Smith says, “If you’re new to fitness, jumping right into a series of 40-yard sprints isn’t advised. But doing a 20-minute jog might be doable.”
Your goal is to walk the line between pushing yourself hard enough to optimize your progress and pushing yourself so hard that end up sidelined by overtraining. “The talk test will help keep you on track,” says Thieme.
Life in the 21st century has given us many things: cheap communication… electric cars… personalized entertainment…
And tight hips.
Consider: all of the time you spend online (over 10 hours a day, by some estimates) — whether you’re drafting spreadsheets, posting on Instagram, or watching BatDad vine compilations — is also spent in a chair. That’s a lot of time for your hip joints to be stuck in a single position.
That’s a problem. “Elongated periods of sitting sends messages to certain muscles to stay turned on which keeps other muscles turned off,” says Beachbody fitness expert Cody Braun. “This creates an imbalance, which can immobilize your hips.” Your hips are built to move in almost any direction, explains Braun, and when they’re stiff, they don’t just make exercise more difficult; they also make you more prone to pain in surrounding joints — including the oft-troublesome lower back.
If, like most of us, your hip joints could use some TLC, help has arrived. All you need to do is spend a moment or two before and after your workouts — or, heck, while watching TV — on a time-honored fitness activity that few of us do enough of: stretching. Below, we’ll show you some of the best hip stretches to improve flexibility and mobility, hopefully making up for all that time on the couch.
Why Hip Mobility Is Important
Quick physiology lesson: when a joint becomes stiff and immobile, the joint above and below it moves to compensate. So if you can’t move your hips, you’ll move your lower back instead.
Know anyone with lower back pain?
Oh, that’s right — the overwhelming majority of Americans has lower back pain. If that includes you, you may benefit from making some or all of the hip stretches below part of your regular routine.
But mobile hip joints don’t just relieve pain. They’re also essential for walking, hiking, running, jumping, dancing, playing sports, and pursuing virtually any fitness goal safely and effectively. Want to develop stronger, more muscular legs? Hip mobility allows you to lunge and squat more deeply so you can reach your muscles’ potential. Want to avoid injury? Hip mobility improves range of motion so you can perform exercises more safely.
Anatomy of the Hips
The pelvis, that sturdy, bony structure that houses your hip joints, is the Grand Central Station of the body: dozens of different muscles, nerves, and tendons attach to and pass through it. The main ones you’ll focus on in your hip stretches are:
These muscles extend roughly from your spine to your thighs. Their main job is to pull your thighs toward your chest. When they’re tight, they can pull the front of your pelvis downward, causing strain and pain in your lower back.
This muscle group, including the biceps femoris muscle, runs along the backs of your thighs from your hips to your knees. Your hams oppose your quadriceps, bending your knee and helping to extend (straighten) your hip joints behind you.
Located on the insides of your thighs, these muscles squeeze your legs together, and can cause tightness and limitation when you step laterally (sideways).
The butt muscles work along with the hamstrings to extend, or straighten, your hips, and, with the aid of the abductors on the outsides of your hips, raise your legs out to the sides.
Stretch these four main areas to help increase mobility, and you’ll be good to go.
2 Main Types of Stretching and When to Use Them
The 10 hip stretches below, all culled from the extensive library of full-body workout programs available at Beachbody on Demand, offer two different stretching techniques: dynamic and static stretches, which you should use at different times.
These are large, full-range movements of one or more joints at once, often performed standing and sometimes while walking or jogging. They resemble old-school movements you might have done in calisthenics or gym class: arm swings, leg swings, high-knee walks. You usually count off reps, rather than time, on dynamic stretches, which work best as a warm-up activity before a workout, or any time you need a pick-me-up boost throughout the day.
These movements are slower and mellower; they’re the reach-and-hold stretches you might see in a basic yoga or stretching class. Forward bends, knees-wide butterfly stretches, the pigeon, or the figure 4 pose in yoga are classic examples.
Often you’ll perform static stretches seated or lying down, and focus on breathing slowly and deeply to facilitate relaxation — sometimes for several minutes at a time. Static stretches can be very effective at loosening you up, but they also inhibit performance in the stretched muscles for a short time afterwards. So they’re best reserved for after a workout, or as an any-time stress reliever — just not right before a workout involving the muscles you’re stretching.
10 of the Best Pre- and Post-Workout Hip Stretches
Seated Leg Cradle
Type of Stretch: Static
Benefits: Lengthens and relieves tension in the glutes, adductors, and hamstrings.
Appears in: Yoga Studio – Hip Opening With Faith
• Sit on the floor with both legs extended straight in front of you, feet flexed.
• Keeping your back straight, draw your right knee toward your chest, and try one or more of the following variations:
- Holding your right knee in your right hand, grab your right ankle with your left hand and draw it toward your chest as far as you can.
- Draw your right ankle toward your chest and rest your lower leg inside the creases of your elbows, bending them to draw your leg as close as you can to your chest.
- Draw your right ankle toward your chest and wrap your arms around the lower leg, interlacing your fingers with your knee inside the crease of your right elbow and your foot inside the crook of your left. Hug your lower leg toward your chest as far as you can.
• Keeping your back flat, your chest up, and both feet flexed, rock slightly left and right.
• Hold for 30 seconds, then repeat on the other side.
Standing Butterfly Lift
Type of stretch: Dynamic
Benefits: Activates the glutes while improving mobility in the hip capsule (the ligament that attaches the leg to the pelvis) and adductors.
Appears in: Yoga Studio – Get Well Rounded With Elise
• Stand with your feet shoulder-width apart about 18 inches behind two yoga blocks positioned on the floor at the tallest height.
• Hinge forward at your hips and place your hands on the blocks. (If that’s too difficult, use a taller surface like a chair instead.)
• Bend your right knee, pulling your heel towards your right glute, and keep it there throughout the set. This is your starting position.
• Keeping your back flat and standing leg straight, lift your right knee as far out to your right side as you can.
• Reverse the move, lowering your right knee until it’s close to your left.
• Repeat for 10-12 controlled repetitions, then repeat on your other side.
Frog Alternate Legs
Type of stretch: Dynamic
Benefits: Stretches the adductors and improves mobility in the hip capsule.
Appears in: Shift Shop – Shift Mobility
• Lie facedown, bend your knees about 90 degrees, and spread them as wide as you can. Fold your hands under your forehead to relax your upper body.
• Keeping your knees bent, slowly roll your right thigh inward, lowering your right foot toward the floor.
• Try to tap your right foot on the floor, and reverse the move, repeating on your other side.
• Continue slowly alternating sides for 30 seconds.
Type of stretch: Static
Benefits: Lengthens the adductors and reduces tension along the entire spine and back of the neck.
Appears in: 21 Day Fix – Yoga
• Sit on the floor upright with your legs bent, the soles of your feet together, and your knees spread wide.
• Keeping your knees spread as wide as possible, take hold of your feet and slowly pull your forehead towards the floor.
• Hold this stretched position for 30-60 seconds.
Type of stretch: Dynamic
Benefits: Stretches the quads and hip flexors, and activates the glutes.
Appears in: P90X3 – Dynamix
• Lie on your stomach, with your legs straight, and arms extended out to the sides, forming a “T.” Your palms should face down.
• Keeping your left leg straight, lift your right leg off the floor, bend your right knee, and cross your right foot behind your left, continuing up toward your left hand.
• Try to tap your left hand with your right foot, and return to the starting position.
• Continue for 30 seconds, and repeat on your other side.
Type of stretch: Static or dynamic, depending on how long you hold the position.
Benefits: Stretches the adductors and glutes.
Appears in: 21 Day Fix Extreme – Yoga Fix Extreme
• Assume a pushup position: hands and balls of your feet on the floor, both shoulder-width apart, and your body straight from head to heels.
• Step your right foot to a point just outside your right hand. (Your right knee should be near your right shoulder.) If possible, lower your elbows to the floor.
• Hold for 15 seconds, and reverse the move to return to the starting position
• Repeat the entire sequence on your other side.
Type of stretch: Dynamic/static
Benefits: Strengthens the glutes and shoulders, stretches the adductors, opens the hip joints, and rib cage.
Appears in: Insanity – Max Recovery
• Assume a wide stance, turning both feet out about 45 degrees.
• Keeping your torso upright, and your core engaged, bend your knees and lower your trunk as you extend both arms straight out to the sides, palms down, forming a “T.”
• Perform three pulses downward, sinking more deeply into this wide-stance (“sumo”) squat each time.
• Keeping your back long and your arms straight, bend your torso to the left as far as you can, and try to place your left palm on the floor near the inside of your left foot.
• Look up at your right palm and hold the position for a 5- to 10-count.
• Brace your core to return to the starting position, and perform the entire sequence on your other side.
Inner Thigh stretch
Type of stretch: Static
Benefits: Lengthens the adductors and hamstrings.
Appears in: TurboFire – Stretch 40
• Sit on the floor with your right leg straight, your left knee bent and your left foot flat on the floor.
• Loop a strap around the arch of your right foot, and lie back as you raise your right leg straight overhead. This is your starting position.
• Lower your left knee outward toward the floor as far as you can, as if performing a half-butterfly stretch.
• Holding the ends of the strap in your right hand, pull it back until you feel a deep stretch in the back of your right thigh and, keeping your right leg straight, slowly lower it out to the right as far as possible.
• Place your left hand on the inside of your left knee and gently press it downward toward the floor, holding for 30 seconds.
• Slowly bring your right leg and left knee back to the starting position, and repeat the entire sequence on your other side.
Type of stretch: Dynamic
Benefits: Stretches the glutes, adductors, and hip flexors.
Appears in: P90X3 – Dynamix
• Assume a pushup position: hands and balls of your feet on the floor, both shoulder-width apart, and your body straight from head to heels.
• Step your right foot to a point just outside your right hand.
• Sink into the move for a one-count, lowering your hips as far as possible.
• Return your foot to the starting position.
• Continue for 30 seconds, then repeat on the other side.
Too tough? Perform the move with your hands elevated on yoga blocks.
World’s Greatest Stretch
Type of stretch: Static
Benefits: Lengthens the hip flexors, adductors, chest, and rib cage.
Appears in: Clean Week: Mobility
• Start in a deep lunge with your right foot forward, your left knee and top of your left foot on the floor behind you, and your palms about hip distance apart on the floor inside your right foot.
• Keeping your back flat and both arms straight, lift your right hand up toward the ceiling as high as you can, twisting your torso into your right knee.
• Hold for 10 seconds, then return your right hand to the floor.
• Maintaining the same position in your lower body, lift your left arm up towards the ceiling in the same manner.
• Hold for 10 seconds, then slowly return your left hand to the floor.
• Switch sides, and repeat the sequence.