🧘‍♂️ Fall Weather = More Stiffness. Time to Dial In Your Mobility

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Fall Weather = More Stiffness. Time to Dial In Your Mobility

As the weather cools down, it’s common to feel more stiffness in your hips, back, and shoulders. Less daylight and lower temperatures often mean more sitting, tighter joints, and slower warmups.

This week, commit to 5–10 minutes of daily mobility work to keep your body moving and your training productive.

Here’s the 3-part checklist:

• Hip openers (like 90/90s or deep lunge holds)

• Thoracic spine rotations to improve posture and pressing power

• Ankle and shoulder mobility to protect the knees and improve overhead work

Better mobility leads to better form, which in turn yields better results.

Don’t just lift harder. Move better.

Recovery Focus: 3 Mobility Drills That Unlock Better Lifts

Want stronger squats, smoother presses, and less joint pain?

Add these to your warm-up or post-lift routine:

1. Wall slides – Opens the shoulders and upper back

2. Deep squat holds (with heels elevated if needed) – Unlocks hips and knees

3. World’s greatest stretch – Hips, hamstrings, T-spine, and more in one move

You don’t need fancy equipment. You just need consistency.

Question from Our Readers:

"Is stretching before workouts still necessary?"

– Sean, 53, from Las Vegas, NV

Static stretching before workouts? Not necessary—and may even reduce performance.

Instead, you want dynamic mobility before training:

• Leg swings

• Arm circles and band pull-aparts

• Bodyweight squats and lunges

• Shoulder dislocates (with a band or broomstick)

Save static stretching for after training or before bed, when your goal is recovery and relaxation—not performance.

Fit Trivia: Which action star built one of the most iconic physiques of all time—without lifting heavy, and by focusing on movement quality first?

Answer: Bruce Lee! Known for his lean, functional physique, Lee prioritized bodyweight strength, mobility, core control, and explosive power over traditional weightlifting. His legacy proves: it’s not about the weight—it’s about how you move.

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Publisher: Ryan Engel

Editor: Michael Pender

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