Getting the body moving first thing in the morning is one of the best habits I’ve started in the last 6 months.

One of those things where you genuinely notice the benefits:

• ️⚡️ Little wake-up: gets the blood flowing and energy going
• 🤸 Less tightness: ticks the mobility/flexibility box for the day, shortens warm-ups for any later training (no matter what time of day)
• 📈 Momentum: gets the day going in the right direction
  

It’s a quick 5-minute flow that usually looks like this:

• Rolling feet
• Lower body dynamic stretch
• Upper body band work
  

Performance wizard Ben Patrick (@kneesovertoesguy) just shared his version.

It works through the joints from the ground up (with the aim to get you moving like a kid again).

You can watch it here

Absolute bonus if you can do it in the sun.

Getting in the sun for 10 mins when you wake up does 2 things:

1. 🔋 Releases a healthy amount of cortisol (which wakes us up, gives us energy and improves our focus throughout the day)
2. 😴 Sets our body clock by essentially starting a timer for melatonin release later in the day (which helps us get to sleep quicker and sleep better that night)