MOYT Fitness

Practice regularly for stong, pain free shoulders👇🏻

Scapular retraction & protraction:
drawing the shoulder blades together and then separating them, creating space.

👉🏻 20 reps, slow and controlled

Scapular elevation & depression:
Pressing into the ground and lowering the shoulder blades to lift your hips up. Again, focus engagement and movement in your upper back.

👉🏻 20 reps, slow and controlled

🧠 Sit with your hands at your hips and your fingers facing outward. Keep your feet flat on the floor with your knees bent for the first two movements.

Internal/external rotations (loaded with the plank): rotate the shoulder moving the hand and forearm from neutral to internally and externally rotated.

👉🏻 10 reps, engaged core, think glass of water on your back

Scapular push-ups: from plank position, brace your core and focus on protracting your shoulder blades rounding out your back. Then slowly bring them together, bringing your torso in between your shoulders. 

👉🏻 10 reps, slow and controlled

Do it daily, or every other to prevent and alleviate shoulder pain, and promote functionally strong shoulders. 💪🏻

🧠 If you want to be stronger, and move better, with strength, balance and coordination👇🏻

Comment MOVE26 and I will reach out.

5 Steps to Functional Strength👇🏻

Comment “LONGEVITY” and I’ll send you a complete movement framework for building strength, balance and coordination. 💪🏻🧠

Developing stability in your core, shoulders and hips will s priority.

Progressive overload is implemented in bodyweight training by removing anchor points, and adjusting leverage.

You can build incredible strength and resilience simply by moving around on the ground.

Comment “LONGEVITY” to learn more👇🏻

Hips, knees and ankles, oh my…

When one isn’t functioning properly the other two have to compensate for the loss.

So, when people talk about opening up the hips, or building stability in the knees & ankles, it’s important to remember they all need to function together.

👉🏻 Comment “HIPS26” for a free lower body mobility program with video a breakdown👇🏻

A big 👏🏻 to all of you who are making it happen despite the situation.

Comment 👏🏻 and tag someone
who deserves it.

Here are 7 of my favorite foundational movements rolled into a nice compact 16 minute session👇🏻

1. Squat
2. Reverse lunge
3. Push-ups
4. Daisy pickers
5. Tabletop taps
6. Knee drops
7. Crab to bridge

45 seconds for each
15 seconds in between
1-2 minute rest after number 7
Repeat 2x

👉🏻 Do this 3-4 times a week and you have yourself the type of consistency that will lead to results.

👉🏻 Follow me (Coach Nick) Nick Plefka | Movement Coach for more movement, fitness, and family

👉🏻 Comment “MOVE26” to work with me 1:1 on building strength, balance and coordination 💪🏻🧠

Your hips will be much happier👇🏻

The 90/90 alone is a great exercise to improve internal and external hip rotation.

It opens up the hips way more than traditional static stretching.

We can start to incorporate more strength and stability training to the movement by transitioning up onto the knees from your 90/90 and firing the glutes at the top. 🔥

Last step is removing the upper body support and letting your core and deep rotators do the work.

Here are the benefits👇🏻

👉🏻 Improved Joint Mobility: It enhances overall hip joint health, which is essential for improving squat depth, lunge quality, and general walking/running efficiency.

👉🏻 Counteract Sitting: It is highly effective at releasing the chronic tightness in the hips, glutes, and lower back caused by long periods of sitting.

👉🏻 Reduced Lower Back Pain: By freeing up tight hips, the 90/90 stretch reduces the need for the lower back to overcompensate, thus decreasing lumbar pain.

🧠 Comment “HIPS” and I’ll send you a comprehensive hip mobility routine with video support.

A way for me to say thank you👇🏻

👉🏻 1 FREE month 🥳
👉🏻 1:1 Coaching (with me 👋🏻🙂)
👉🏻 Weekly live training (online)
👉🏻 Personalized progressive movement and nutrition planning
👉🏻 More than just a check in sheet…

You will get someone who genuinely cares about your progress, and talks to you about what is working and what isn’t as much as you need 7 days a week.

You will get a system of movement designed to help you build strength, balance and coordination no matter your ability, or environment.

Plainly put, you will move better, get stronger, and feel better within the first month.

Plus, you walk away with the tools and knowledge to keep doing so for life.

If that sounds like something you’re interested in👇🏻

1️⃣ Make sure you’re following me Nick Plefka | Movement Coach

2️⃣ Comment the words “THANK YOU” on this video

3️⃣ Check your DM’s (be patient, I don’t use auto reply’s)

🚨 5 winners will be chosen this Sunday, 8/9.

Let’s GO 👊🏻

The squat is arguably the best exercise for both its benefits and functional application.

This squat variation takes things a step (or 2) further👇🏻

It helps you develop coordination and movement capacity by incorporating rhythmic patterns and integrating upper and lower body mechanics.

Simply said, it helps you move better.

If moving better, with strength, balance and coordination is something you want to do👇🏻

👉🏻 Comment LONGEVITY and I’ll send you a free framework on how to get there 💪🏻🧠

Use the mess to your advantage 💪🏻

Having to adjust your step and stance while carrying weight (safely) is a great way to train your nervous system to respond to environmental changes, and build true “functional strength.”

Adult men and women should be able to carry 75-100% of their body weight distributed evenly into each hand for 2 minutes.

Can you do it? Let us know in the comments👇🏻

Removing high impact, explosive movement (jumping) from your regular movement patterns and training will have serious negative side-effects👇🏻

Decreased Bone Density: Jumping provides necessary impact that tells the body to keep bones strong, particularly in the hip area. Without this weight-bearing impact, bone mineral density declines, increasing the risk of fractures and osteoporosis.

Atrophy of Fast-Twitch Muscles: Jumping utilizes type-2 (fast-twitch) muscle fibers, which are responsible for power, stability, and reaction time. These fibers, essential for movements like running and climbing, are the first to deteriorate with age and inactivity.

Loss of Explosive Power & Joint Health: The body loses the ability to generate force quickly, making joints stiffer and reducing coordination. This loss of elasticity and power is often why adults feel “made of bricks”.

Reduced Mobility and Balance: The coordination required for jumping assists in maintaining balance and the ability to react to trips. Ceasing these activities contributes to broader mobility problems later in life.

Potential Metabolic Slowing: A sedentary lifestyle resulting from a lack of explosive activity leads to decreased calorie burning and potential weight gain.

👉🏻 Comment “JUMP” and I will send you a progressive plyometrics program (beginner to advanced) focused on increasing muscular output, bone density, and neural connection 💪🏻🧠