0:02 30 minutes of squatting every single day
0:05 for 30 days will completely rebuild your
0:08 lower body. Not training, not working
0:10 out, just sitting [music] in a resting
0:11 squat like humans have done for
0:13 thousands of years before chairs
0:16 destroyed us. Now, I've done this every
0:19 single day for the last 6 years. And I
0:21 went from ankles so stiff I couldn't
0:23 squat past parallel without my heels
0:26 lifting to holding a flat footed deep
0:27 squat for 20 [music] minutes while I
0:30 work. And I did this within a month. My
0:33 hips are open. My knees don't hurt. My
0:35 spine is decompressed. [music]
0:37 And most importantly, I can move without
0:40 limitations. And here's what you need to
0:42 understand. You've lost this position
0:45 because you sit in chairs 8 to 12 hours
0:47 a day. Your ankles are locked, your hips
0:49 are tight, your knees ache, [music] and
0:51 you can't sit in a deep squat for 10
0:54 seconds without falling backwards. This
0:56 has nothing to do with age or genetics.
0:59 This is neglect. And if you don't fix
1:01 it, you're going to keep degrading until
1:03 you need surgery to do basic human
1:06 movements. So, here is your challenge.
1:09 30 minutes of resting squat every single
1:12 day for 30 [music] days. And yes, people
1:13 are going to think you're weird.
1:16 Squatting at public places, waiting for
1:17 the bus, squatting in [music] your
1:19 living room, squatting while you wait
1:21 for your coffee. I don't care, and
1:23 neither should you. Day one, you're
1:25 going to struggle. If you haven't
1:27 squatted like this before, your body is
1:30 going to fight you. Your ankles won't
1:32 bend. Your knees will ache. Your lower
1:34 back will scream at [music] you. This is
1:37 normal. Your body has forgotten how to
1:39 do this. Here's how you survive day
1:42 [music] one. Elevate your heels. Put a
1:45 book under them. 2 to 3 in is enough.
1:47 This lets you sit back without your
1:49 ankles limiting you. Hold onto something
1:52 such [music] as a pole, a TRX, a door
1:55 frame. Support lets you relax instead of
1:57 fighting to stay upright. [music] Your
2:00 goal, two minutes total, not two minutes
2:02 straight, two minutes accumulated
2:04 throughout the entire day. [music]
2:07 Anyone can do this. Do 20 seconds six
2:09 times throughout the day. Or do 30
2:11 seconds four times. I don't care how you
2:13 break it up. Just get [music] 2 minutes
2:16 total done. Write it down. You'll finish
2:18 day one feeling accomplished, like
2:20 you've cracked the code. But here's what
2:22 you need to understand. Day three is
2:25 where the biological reality sets in.
2:28 Your fascia is literally fighting back.
2:30 [music] You're sore from day one and day
2:32 two. Your knees hurt. Your lower back is
2:35 tight. You think, "Maybe I should rest.
2:37 Maybe I'll restart on Monday." You won't
2:38 restart on Monday. You [music] will
2:41 quit. Therefore, you cannot treat this
2:43 like a workout where you earn rest days.
2:46 You have to treat it like a biological
2:48 reset. Your tissues are adapting. [music]
2:48 [music]
2:51 Soreness is the signal that change is
2:53 happening. Don't be that person who
2:55 stops [music] right when it's working.
2:57 Days two through to seven, your body is
2:59 going to hate you. [music] You're sore.
3:01 You're uncomfortable. You're questioning
3:03 if this is even safe for you. It [music]
3:06 is. Keep going. Build to 5 minutes total
3:09 per day by day seven. Still use
3:11 elevation. Still use support if you need
3:13 it. Do this when you're watching TV.
3:15 [music] Do this when you are on your
3:18 phone. Do this instead of sitting in a
3:20 chair. Day seven is where things change. [music]
3:21 [music]
3:23 Your ankles have more range. Your hips
3:25 are opening. The position feels less
3:28 foreign. If you were using support, you
3:30 need it less. You start to understand
3:31 that you didn't lose this because you
3:33 got old. You [music] lost this because
3:35 you stopped doing it. Physical
3:38 therapists will tell you deep squats are
3:39 bad for your knees. [music] They're
3:42 wrong. Your knees were designed to flex
3:44 fully. Your hips were designed to sink
3:47 [music] into deep ranges. Your ankles
3:49 were meant to dorsif flex. What's bad
3:51 for your knees is sitting in a chair for
3:53 40 years and then trying to squat under
3:56 a barbell with no mobility. [music] This
3:58 this is reclaiming what you were born
4:01 with. You're more comfortable now. The
4:03 position feels familiar. But here's the
4:05 trap. You'll want [music] to coast, do
4:07 your 5 minutes, and call it done.
4:10 Therefore, days 7 through 14 are about
4:12 volume escalation. [music]
4:15 Build to 15 minutes per day. Track your
4:17 time. Use a timer. Write it down. Squat
4:19 when you brush your teeth. Squat when
4:21 you're [music] waiting for something.
4:23 Squat instead of sitting on the couch.
4:25 Squat between your sets in the gym. If
4:27 you can't hit 15 minutes yet, then hit
4:30 10. Hit [music] 12. But work towards 15
4:34 by day 14. By day 14, 15 minutes feels
4:37 manageable. Your position is lower. Your
4:39 ankles are looser. [music] The squat
4:41 feels familiar. Now we go for the full
4:43 goal. Here's what one of my students
4:46 told me at [music] day 14. I sat
4:47 cross-legged on the floor with my
4:50 daughter for the first time in 15 years.
4:52 I didn't groan getting down. [music] I
4:54 didn't need to push myself up with my
4:57 hands. That's what this unlocks. [music]
4:59 Not just a position. Freedom to move
5:02 through life without limitations. Days
5:05 14 to 30, build [music] to the full 30
5:08 minutes every single day. 30 minutes
5:10 accumulated throughout your day. This is
5:13 the target. Start reducing support. If
5:15 you are using heel elevation, test
5:17 [music] going flatfooted for some
5:20 sessions. By day 21, you should be
5:21 squatting without assistance. [music]
5:25 Flat feet, deep position, fully relaxed.
5:28 Day 30, if you've been consistent,
5:30 you've completely transformed your lower
5:32 body. Your ankles are mobile. Your knees
5:35 don't hurt anymore. Your hips are open.
5:37 You can drop into a full squat cold.
5:40 [music] No warm up needed. And you can
5:42 sit there comfortably. And here's what
5:44 most people don't realize. [music] This
5:46 isn't the end. This is only the
5:48 foundation. When you can sit comfortably
5:50 in a deep [music] squat, you can do
5:52 floor work. You can transition between
5:54 movements. You can locomote along the
5:56 ground freely. [music] You can move the
5:59 way you did as a child. You've unlocked
6:01 your body. Let me be clear about
6:03 something. This is not training. This is
6:06 not exercise. This is not a workout.
6:09 This is resting in a fundamental human
6:12 position. This is reclaiming movement
6:14 that [music] you were born with. I give
6:16 this challenge to every student who
6:18 comes through my program. It is
6:20 non-negotiable. It is like brushing your
6:23 teeth. A simple habit, extraordinary
6:26 results. Or don't do this. Keep sitting
6:28 in chairs. Keep losing range in your
6:30 hips. Keep compensating with your lower
6:32 back. And in 10 years, when you can't
6:34 get off the floor without help, when you
6:36 can't play with your kids and grandkids,
6:38 when you need knee surgery because your
6:40 knees are shot, remember this movement.
6:43 You had the solution. You chose not to
6:46 take it. 30 days, 30 minutes per day.
6:48 [music] Start with 2 minutes on day one.
6:50 Your body is not broken. You are not too
6:53 old. You've just forgotten how to move.
6:55 [music] This will remind you. If you
6:56 want the complete protocol for
6:59 rebuilding your body, the daily movement
7:01 routines, the mobility practices, the
7:03 groundwork, join my moves method
7:06 community. The link is below. [music] If
7:08 this video helps you, like it,
7:10 subscribe, share it with someone who
7:13 moves like Movement is your
7:16 medicine. Take your dose daily. 30 days starts
