Are you training to: •Lose Weight? •build muscle? •Run faster? •Gain Mobility?

🔥 Warm up — Days 1 & 4 (lower body focus) - Backwards Deadmill — 2-5 minutes - 90 Degree Clams — 3 sets of 15 per leg - 7 Way Hips — 5 reps in each direction to start 🔥 Warm up — Day 3 (upper body focus) - Passthroughs (using a band or broomstick, 2x10 reps) - Blackburns (8 second hold in each direction, 2 sets) - Cheerleaders (5 straight-arm pull apart in each direction, 3x10 on the bent-arm exercise) Feel free to mix and match warm-up movements from either list based on what your body needs that day — this isn't rigid, just a good starting template. 📅 Day 1 — Lower strength EMOM — 3 rounds - Smith machine squats — 10 reps - Romanian deadlifts (free weights) — 10 reps - Walking lunges — 8 per leg - Farmer's carry — 20-30 seconds 📅 Day 2 — Mobility + light cardio - Treadmill incline walk — 20-30 minutes, moderate pace - Couch Stretch — hold each side 2-3 minutes - 90/90+ — 10 per side - Shoulder Blade Smash — find the sore spots, hold 30-60 seconds

Looking forward to learning more about what I need to develop a workout the “works” for me

If a doctor’s told you that you need meniscus surgery, wait until you hear this. A 10-year study just found something most people never get told: people who had the surgery ended up worse than people who didn’t — more arthritis, higher odds of needing a second surgery down the road. I’ll break down exactly what the research says, and what to do instead. Drops tomorrow — turn on notifications. 🔔 TheDocDir.com has links to my podcast so you can subscribe and not miss it!