Stiff from sitting, driving, or being on your feet all day? This is your 10-minute reset. Use this when you feel tight or sluggish. Great as a mid-day break, right before that meeting, or before you start work. Hit play on the video and follow along Timer format: 45s work, 15s rest, 2 rounds Flow: Squat → Forward Fold → Swimmers → Pushups → Thoracic Rotation How to do it (so it works): - Keep it smooth, control the reps - Effort around 6 to 8 out of 10 - The goal is to feel better after, not destroyed Scale it down if you need: - Pushups on a wall, counter, or bench(check if it's sturdy enough before) - Squat to a chair, smaller range is fine Skoolers check in!! Comment with: Done ✅ + stiffness before and after (1 to 10) + which move felt best Bonus: Tell me where you feel stiff most, hips, back, shoulders, and I’ll tailor the next 10 Minute Break to our group. Now let's work!!!

Hey crew, Nando here 👋 This community exists to help you build an athletic body that actually fits real life. Not “train like a pro” and burn out. Not “wait for motivation” and stay stuck. Just smart movement that improves strength, mobility, posture, and confidence with the time and energy you really have. This is a free space, always. We are building it together, while I continue to improve the courses and programs in the background. Step 1: Introduce yourself Comment below with 3 quick things 1. What does your week look like right now? Desk job, standing job, busy parent, student, athlete, shift work, all good 2. What is your biggest struggle? Pain, stiffness, low energy, no plan, inconsistency, weak core, tight hips, bad posture, stress, pick one 3. One small commitment for the next 7 days. Examples: - 5 minutes of mobility after work - 2 strength sessions this week - 10-minute walk after lunch - Stand up every hour - Stretch before bed Keep it simple. Small wins stack fast. Step 2: What you will get inside While we grow the library, expect - Move of the Month: One movement, taught properly, with regressions and progressions - Quick wins: Short sessions you can do at home, work, or the gym - Problem solving: You tell me what hurts or what keeps failing, I help you fix it - Challenges and accountability: Simple weekly targets so you actually stay consistent You will also see ideas pulled from my paid programs, such as The Office Workout and Athletic Living Foundations, shared here in a practical, free format, so you can start improving right away. Step 3: How we show up here - Respect only - Progress over perfection - Ask questions, share wins, support each other Now drop your intro below and your 7-day commitment. I will reply and help you pick the best first step.

Alright, now that you introduced yourself, let’s get practical. Most people do not struggle because they are lazy. They struggle because real life is heavy. Work, stress, low energy, pain, random schedules, and zero clarity on what to do. So let’s find your main bottleneck so I can help you fix it fast. Comment below with this format: 1) My biggest roadblock is: Pick one - Time - Energy - Pain or stiffness - No plan, I do random workouts - Motivation, I start and stop - Gym intimidation - Travel or chaotic schedule - Other, tell us 2) Where you feel it most: Neck, shoulders, low back, hips, knees, ankles, whole body, or “I just feel weak.” 3) What you want most right now: Pick one - Pain relief and mobility - Strength and posture - Fat loss and consistency - Athletic performance - Stress reduction and energy 4) Your “minimum effective dose” this week: What can you realistically do even on your busiest days? Example: 8 minutes, 3 days a week Why am I asking? Your answers decide what I post next - Quick routines you can do anywhere - Step-by-step fixes for common pain patterns - Simple challenges for consistency - Progressions for strength and mobility Drop your answers below. I’ll reply with a first step you can start today.