Everyday Morning Routine: Workout Optional!

It doesn’t matter whether you have a workout planned for the day or not, you are going to want to do what I’m showing you in this video every single morning. This 2 minute and 30 second routine is something that is going to help you improve your posture, abs and even your grip strength. Not to mention, if you stay consistent with this, you will have a way to determine whether or not your workouts are causing your CNS to burnout a bit and that you might need added recovery.

The first thing you need to do in the first 30 seconds of rolling out of bed is drink 20-24 ounces of water. We are chronically dehydrated and we often times forget how important it is to start our day off by rehydrating after being asleep for the last 6 to 8 hours. We often just get up and get on our way without making a concerted effort to replenish the water that we have lost and not taken in while asleep.

This can have a dramatic impact on the energy levels we have throughout the rest of the day, our ability to focus and the amount of strength we can output when we hit the gym for our workout. I do this by keeping two bottles of lukewarm bottled water by my bathroom sink that I ingest quickly after waking up. This portion of the morning routine should take no more than 30 seconds.

Next, I walk towards my closet, but not to start picking out my outfit. Instead, I make a pitstop at the pullup bar that I have hanging over the doorway. Here I take 2 minutes to hang from the bar (each one with a different intention) to complete my morning routine. The first is a one minute decompression hang. The goal here is to try and decompress my spine and do a dead arm hang from the bar.

It helps to keep your feet lightly in contact with the ground so you can drop your pelvis and feel as if the weight of it is stretching out your hips and lower back. Beyond that however, you want to try and address the lack of thoracic extension that we get by being in a slumped posture throughout much of the day and even at night when our heads are propped up on a pillow. Here, you want to reach your head through to improve the extension of your spine and help to correct this with consistent daily efforts.

Of course, the accumulated hang time between this and the second minute we are about to embark on will help to increase the strength of your grip and forearms. Regarding the second minute, now you want to try and engage your abs by lifting your feet off the ground and hollowing out your lower abs. Do not just hang here, instead engage the shoulder blades as well to get better shoulder stability. The goal of this movement is to be able to hold it for one minute as well.

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. The amount of work being done here is not enough to cause you to fatigue or negatively impact your workout later on but is going to have an impact when it is done consistently every morning.

[athleanx]

Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

[phattacorider]

What makes Jeff so admirable in the fitness industry is that he promotes principles over products. Instead of selling some weird detox crap, hes offering his insight on important principles to live by.

[joeodonnell]

It's nice when someone tells you just to stretch and drink some water. Not trying to sell some bullshit product.

[fireboltjen]

Summary:
1 Drink a bottle of room temp water every morning.
2 Decompress spine by Hanging from pull up bar for 60 seconds (helps extend posture).
3 Engage the ABS. Hollow out abs, pull down shoulders and look straight... hang for 60 seconds.
Gripping bar for these 2 mintues helps your grip strength + forearm muscles

[callmesai]

Thank you for not trying to sell a b.s product and just saying "drink water"

[RichardMarkleWOW]

If I looked like him, I wouldn't own shirts either...lol

[Carlos-esoe]

1. Face pulls immediately after waking up

[jamestarbuck]

Im 54, been training most of my life! lower back has always been an issue until I started hanging after watching you on another EP ... I now do 2 mon in the mornong and 2min before bed exactly as you said above! Love this, love your channel .. Thanks Geoff 🙏

[wanderingwade]

Let's chip in and buy Jeff a shirt. Poor guy never wears one.

[MrMRSAF]

I bet his tooth brush is attached to a dumbell.

[michaelbaggett]

0:28 Can you do a video on getting out of bed like an athlete?

[KingOfBanks]

Jeff is the Jesus of working out. Humble. Wise. Shredded.

[MultiPouncer]

Hello Jeff
Thanks for the tip about using the band with an underhand grip and having my hands above my head. I'm over 70 and train everyday and have added this exercise in .
Cheers
Paul

[naheemrazwan]

Wonder if Jeff's alarm clock wakes him up every morning saying "your killing your gains, get up!". Jeff starts pumping out almost immediately lol

Awesome video as always

[robertnewell]

As a rock climber of 37 years I’ve been doing a variation of this for years. Instead of a pull-up bar I use the door jam to do finger hangs from. Far more sport specific

[SpiritualNutrition]

I've personally been hanging from a pullup bar for anywhere between 2-5 minutes a day for the past three months now and the results are incredible. I've gone from only being able to hang for one minute to now being able to go two minutes. The decompression of the lumbar spine after a long workout is also very satisfying. Great job once again Jeff at informing many people of a simple gesture that can truly benefit you.

[LukeSherran]

This video is great timing! I had actually started doing something similar instinctively and it's really helped relieve the symptoms of some lower back issues

[thomashowe]

Wow, super easy. After 3 days of doing this I already feel a difference. This also will hopefully encourage me to pick up more good habits like working out again. Thanks man!

[alexeiharp]

I watch this video every morning, still waiting for awesome changes in my body

[Hamifit]

It’s 9:27 am, you just made me go to my community gym. Thank you