5-Minute Flow

1) Posterior Chain (1 min)

Gentle hamstring/glute stretch — slow, no bounce. Breathe 4–5 deep breaths.

2) Hip Hinge Pattern (1 min)

KB/DB RDL patterning: 2×10 light. Ribs down, brace, flat back.

3) T-Spine Opener (1 min)

Quadruped thread-the-needle: 8/side with slow reach and exhale.

4) Shoulder Prep (1 min)

Band pull-apart + face pull: 2×12 each (light band).

5) Squat or Hinge Groove (1 min)

Bodyweight reps focusing on the same tempo and depth you’ll use in the main lift.

Track Progress with Evolt 360

The Evolt 360 body scan provides body fat %, skeletal muscle mass, visceral fat rating, and segmental balance in about 60 seconds. Scan monthly to monitor training & nutrition changes.

Book a Scan

Questions?

Email: info@j3lfamily.com

Phone: 762-242-5030