Mel Lofgren Fitness

Even if you only have 10-15 minutes a day, you can still achieve control over your body & learn to move with purpose. 💪🏻

𝗛𝗲𝗿𝗲’𝘀 𝗺𝘆 𝗾𝘂𝗶𝗰𝗸-𝘀𝘁𝗮𝗿𝘁 𝗽𝗹𝗮𝗻 👇🏻

1️⃣ Set a timer for 15 minutes. (𝘰𝘳 𝘩𝘰𝘸𝘦𝘷𝘦𝘳 𝘭𝘰𝘯𝘨 𝘺𝘰𝘶 𝘩𝘢𝘷𝘦)
2️⃣ Choose 5-10 exercises that your joints crave!
3️⃣ Assign each minute an exercise & swap after the minute is up. You can repeat exercises or do a different movement every minute!

𝗦𝗲𝗲 𝗺𝘆 𝗰𝘂𝗿𝗿𝗲𝗻𝘁 𝘁𝗼𝗽 𝟭𝟬 𝗲𝘅𝗲𝗿𝗰𝗶𝘀𝗲𝘀 𝗯𝗲𝗹𝗼𝘄 👇🏻

🔹 Short Foot
🔹 Captain Morgan
🔹 Y Balance
🔹 DB/KB Halo Woodchops (𝘴𝘪𝘯𝘨𝘭𝘦 𝘭𝘦𝘨 𝘵𝘰 𝘮𝘢𝘬𝘦 𝘪𝘵 𝘦𝘹𝘵𝘳𝘢 𝘴𝘱𝘪𝘤𝘺)
🔹 Standing Hip CARs
🔹 Supine Shoulder ABCs (𝘣𝘰𝘵𝘵𝘰𝘮 𝘶𝘱 𝘒𝘉 𝘧𝘰𝘳 𝘮𝘰𝘳𝘦 𝘢𝘥𝘷𝘢𝘯𝘤𝘦𝘥 𝘩𝘶𝘮𝘢𝘯𝘴)
🔹 Contralateral Deadbugs w. Tension (𝘰𝘳 𝘢𝘤𝘵𝘪𝘷𝘦 𝘋𝘦𝘢𝘥𝘣𝘶𝘨𝘴)
🔹 90-90 IR + ER Lifts
🔹 Neck CARs (𝘭𝘦𝘢𝘥 𝘸𝘪𝘵𝘩 𝘤𝘩𝘪𝘯)
🔹 Saccades
🔹 Hip Airplanes

Does it seem too simple to be true? 👀
💾 Bookmark this post, share with a friend & let me know how it goes below.

🙋🏼‍♀️Questions? Need some vids to know wtf these are?
My DMs are open! 🙌🏻

Struggling with back pain & a core that feels like jello? 👀 Swapping this normie cue with these might help and here’s why:

My clients when they first come to me are usually struggling with core instability, back pain, and an inability to control their joints & muscles. 😬

Here’s the same protocol I give them 👇🏻

🔹 Swap “push your low back into the ground” for 𝗰𝗿𝗲𝗮𝘁𝗲 𝗽𝗿𝗲𝘀𝘀𝘂𝗿𝗲 & 𝘀𝘁𝗶𝗳𝗳𝗻𝗲𝘀𝘀 𝟯𝟲𝟬º 𝗮𝗿𝗼𝘂𝗻𝗱 𝘆𝗼𝘂𝗿 𝘁𝗼𝗿𝘀𝗼 𝗯𝘆 𝗶𝗻𝗳𝗹𝗮𝘁𝗶𝗻𝗴 𝗮 𝗯𝗮𝗹𝗹𝗼𝗼𝗻 𝗶𝗻𝘀𝗶𝗱𝗲 𝘆𝗼𝘂𝗿 𝘁𝗼𝗿𝘀𝗼. Literally practice by using your fingers at your sides to give a tactile cue for you to push into your sides/obliques. 🎈

🔹 Replace “suck it in” with 𝗮𝗻𝘆 𝗼𝗳 𝘁𝗵𝗲𝘀𝗲: 💀
→ “suck a blueberry up your v@gina”
→ “zipper your belly button from pelvis to ribs”
→ “imagine you’re about to be punched in the stomach”

🔸 𝗙𝗼𝗰𝘂𝘀 𝗼𝗻 𝗸𝗲𝗲𝗽𝗶𝗻𝗴 𝗮 𝘀𝘁𝗶𝗳𝗳 𝗰𝗼𝗿𝗲 𝗳𝗿𝗼𝗺 𝗳𝗿𝗼𝗻𝘁 𝘁𝗼 𝗯𝗮𝗰𝗸 & 𝘀𝗶𝗱𝗲 𝘁𝗼 𝘀𝗶𝗱𝗲. 💪🏻

𝗖𝗹𝗶𝗲𝗻𝘁𝘀 𝗿𝗲𝗽𝗼𝗿𝘁: 🙌🏻
Less back pain, heavier lifts & more confidence.

Which one are you going to try? 👇🏻