Daily Unit: The 2 UMS Benchmarks

About this episode

The episode discusses two key benchmarks for achieving advanced flexibility and mobility in strength training.

I believe that before you chase advanced flexibility… you need to clear two key benchmarks. Not Instagram range. Not circus tricks. Foundational positions. First: ✓ A comfortable, relaxed arse-to-grass squat. Not falling over. Not heels lifting. Not shaking. You should be able to sit there and breathe for two or three minutes. That position tells us your ankles, hips, and spine can access deep range without compensation. Second: ✓ A behind-the-head press while sitting in that same deep squat. That requires shoulder mobility. Thoracic extension. Hip stability. Core control. If you own those two positions, you have enough mobility for almost any strength sport, or athletic pursuit. Most adults over 35 don’t. This week, I want you to watch the full 4-part playlist. Because it shows the exact rule we use in UMS to fix this. Strength and flexibility in the same workout. No extra sessions. No extra time. ▶️ ⁠ Watch the playlist: The Strength–Flexibility Pairing Series⁠ And, if you want to know what it's like to work with us, → ⁠Click here

Topics covered

• flexibility
• mobility
• strength training
• squat
• shoulder mobility

Keywords

• benchmarks
• foundational positions
• deep squat
• behind-the-head press

Mentioned in this episode

Products: Strength–Flexibility Pairing Series

Books & works: The Strength–Flexibility Pairing Series⁠

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