You know how to train and put the base miles in. 

You can do intervals, increase your FTP, and improve your watts per kilo. You already eat well inside your glycogen window. Nobody needs to tell you about post-ride “best practices” because you’re already all about it. From tarmac to chip seal to gravel, you’re a cyclist and you know how to ride bikes. Good.

You know how to train and put the base miles in. 

You can do intervals, increase your FTP, and improve your watts per kilo. You already eat well inside your glycogen window. Nobody needs to tell you about post-ride “best practices” because you’re already all about it. From tarmac to chip seal to gravel, you’re a cyclist and you know how to ride bikes. Good.

You know how to train and put the base miles in. 

You can do intervals, increase your FTP, and improve your watts per kilo. You already eat well inside your glycogen window. Nobody needs to tell you about post-ride “best practices” because you’re already all about it. From tarmac to chip seal to gravel, you’re a cyclist and you know how to ride bikes. Good.

You know how to train and put the base miles in. 

You can do intervals, increase your FTP, and improve your watts per kilo. You already eat well inside your glycogen window. Nobody needs to tell you about post-ride “best practices” because you’re already all about it. From tarmac to chip seal to gravel, you’re a cyclist and you know how to ride bikes. Good.

You know how to train and put the base miles in. 

You can do intervals, increase your FTP, and improve your watts per kilo. You already eat well inside your glycogen window. Nobody needs to tell you about post-ride “best practices” because you’re already all about it. From tarmac to chip seal to gravel, you’re a cyclist and you know how to ride bikes. Good.

You know how to train and put the base miles in. 

You can do intervals, increase your FTP, and improve your watts per kilo. You already eat well inside your glycogen window. Nobody needs to tell you about post-ride “best practices” because you’re already all about it. From tarmac to chip seal to gravel, you’re a cyclist and you know how to ride bikes. Good.

You know how to train and put the base miles in. 

You can do intervals, increase your FTP, and improve your watts per kilo. You already eat well inside your glycogen window. Nobody needs to tell you about post-ride “best practices” because you’re already all about it. From tarmac to chip seal to gravel, you’re a cyclist and you know how to ride bikes. Good.

The fact is, if you’re willing to ride, push, drag and carry your bike over-and-through a little Known Unknown the rewards are there;

get to the waterfall, explore the lost art of comfort with discomfort, experience rapture—but first,

The fact is, if you’re willing to ride, push, drag and carry your bike over-and-through a little Known Unknown the rewards are there;

get to the waterfall, explore the lost art of comfort with discomfort, experience rapture—but first,

The fact is, if you’re willing to ride, push, drag and carry your bike over-and-through a little Known Unknown the rewards are there;

get to the waterfall, explore the lost art of comfort with discomfort, experience rapture—but first,

The fact is, if you’re willing to ride, push, drag and carry your bike over-and-through a little Known Unknown the rewards are there;

get to the waterfall, explore the lost art of comfort with discomfort, experience rapture—but first,

The fact is, if you’re willing to ride, push, drag and carry your bike over-and-through a little Known Unknown the rewards are there;

get to the waterfall, explore the lost art of comfort with discomfort, experience rapture—but first,

The fact is, if you’re willing to ride, push, drag and carry your bike over-and-through a little Known Unknown the rewards are there;

get to the waterfall, explore the lost art of comfort with discomfort, experience rapture—but first,

The fact is, if you’re willing to ride, push, drag and carry your bike over-and-through a little Known Unknown the rewards are there;

get to the waterfall, explore the lost art of comfort with discomfort, experience rapture—but first,

you’re going to need the body, mind, and spirit

of an All Terrain Bicyclist, which is why we commissioned Endurance Specialist Willie McBride to design a set of exercises perfectly calibrated to helping you achieve exactly that.

you’re going to need the body, mind, and spirit

of an All Terrain Bicyclist, which is why we commissioned Endurance Specialist Willie McBride to design a set of exercises perfectly calibrated to helping you achieve exactly that.

you’re going to need the body, mind, and spirit

of an All Terrain Bicyclist, which is why we commissioned Endurance Specialist Willie McBride to design a set of exercises perfectly calibrated to helping you achieve exactly that.

you’re going to need the body, mind, and spirit

of an All Terrain Bicyclist, which is why we commissioned Endurance Specialist Willie McBride to design a set of exercises perfectly calibrated to helping you achieve exactly that.

you’re going to need the body, mind, and spirit

of an All Terrain Bicyclist, which is why we commissioned Endurance Specialist Willie McBride to design a set of exercises perfectly calibrated to helping you achieve exactly that.

you’re going to need the body, mind, and spirit

of an All Terrain Bicyclist, which is why we commissioned Endurance Specialist Willie McBride to design a set of exercises perfectly calibrated to helping you achieve exactly that.

you’re going to need the body, mind, and spirit

of an All Terrain Bicyclist, which is why we commissioned Endurance Specialist Willie McBride to design a set of exercises perfectly calibrated to helping you achieve exactly that.

You’ve got the thighs and the lungs,

now let’s get you the rest.

You’ve got the thighs and the lungs,

now let’s get you the rest.

You’ve got the thighs and the lungs,

now let’s get you the rest.

You’ve got the thighs and the lungs,

now let’s get you the rest.

You’ve got the thighs and the lungs,

now let’s get you the rest.

You’ve got the thighs and the lungs,

now let’s get you the rest.

You’ve got the thighs and the lungs,

now let’s get you the rest.

Warm up

“Skip and you will pay!” - Coach Willie

Stand, relax, and cycle slowly through a series of each exercise—if in doubt do ten of each and when applicable, both directions. The goal here is to loosen-up, activate, and center.

‍

Warm up

“Skip and you will pay!” - Coach Willie

Stand, relax, and cycle slowly through a series of each exercise—if in doubt do ten of each and when applicable, both directions. The goal here is to loosen-up, activate, and center.

‍

Warm up

“Skip and you will pay!” - Coach Willie

Stand, relax, and cycle slowly through a series of each exercise—if in doubt do ten of each and when applicable, both directions. The goal here is to loosen-up, activate, and center.

‍

Warm up

“Skip and you will pay!” - Coach Willie

Stand, relax, and cycle slowly through a series of each exercise—if in doubt do ten of each and when applicable, both directions. The goal here is to loosen-up, activate, and center.

‍

Warm up

“Skip and you will pay!” - Coach Willie

Stand, relax, and cycle slowly through a series of each exercise—if in doubt do ten of each and when applicable, both directions. The goal here is to loosen-up, activate, and center.

‍

Warm up

“Skip and you will pay!” - Coach Willie

Stand, relax, and cycle slowly through a series of each exercise—if in doubt do ten of each and when applicable, both directions. The goal here is to loosen-up, activate, and center.

‍

Warm up

“Skip and you will pay!” - Coach Willie

Stand, relax, and cycle slowly through a series of each exercise—if in doubt do ten of each and when applicable, both directions. The goal here is to loosen-up, activate, and center.

‍

Bridges & One-Leg Bridges

“Open-up the front body (tight hip flexors, etc.) and get that backside ready for action. Fire-up those glutes.” - Coach Willie

Hold each rep for 2-3 seconds in a high bridge position and feel your entire core engage—abs, low back, etc. Make sure you’re equal with both legs. Once you’ve done regular bridges with both legs, try 1-leg bridges by extending one leg straight from the low bridge position on there ground and keeping it straight as you fire your glutes and lift your pelvis off the ground into high bridge.  Always do equal reps on both sides.

Repeats: 15

Bridges & One-Leg Bridges

“Open-up the front body (tight hip flexors, etc.) and get that backside ready for action. Fire-up those glutes.” - Coach Willie

Hold each rep for 2-3 seconds in a high bridge position and feel your entire core engage—abs, low back, etc. Make sure you’re equal with both legs. Once you’ve done regular bridges with both legs, try 1-leg bridges by extending one leg straight from the low bridge position on there ground and keeping it straight as you fire your glutes and lift your pelvis off the ground into high bridge.  Always do equal reps on both sides.

Repeats: 15

Bridges & One-Leg Bridges

“Open-up the front body (tight hip flexors, etc.) and get that backside ready for action. Fire-up those glutes.” - Coach Willie

Hold each rep for 2-3 seconds in a high bridge position and feel your entire core engage—abs, low back, etc. Make sure you’re equal with both legs. Once you’ve done regular bridges with both legs, try 1-leg bridges by extending one leg straight from the low bridge position on there ground and keeping it straight as you fire your glutes and lift your pelvis off the ground into high bridge.  Always do equal reps on both sides.

Repeats: 15

Bridges & One-Leg Bridges

“Open-up the front body (tight hip flexors, etc.) and get that backside ready for action. Fire-up those glutes.” - Coach Willie

Hold each rep for 2-3 seconds in a high bridge position and feel your entire core engage—abs, low back, etc. Make sure you’re equal with both legs. Once you’ve done regular bridges with both legs, try 1-leg bridges by extending one leg straight from the low bridge position on there ground and keeping it straight as you fire your glutes and lift your pelvis off the ground into high bridge.  Always do equal reps on both sides.

Repeats: 15

Bridges & One-Leg Bridges

“Open-up the front body (tight hip flexors, etc.) and get that backside ready for action. Fire-up those glutes.” - Coach Willie

Hold each rep for 2-3 seconds in a high bridge position and feel your entire core engage—abs, low back, etc. Make sure you’re equal with both legs. Once you’ve done regular bridges with both legs, try 1-leg bridges by extending one leg straight from the low bridge position on there ground and keeping it straight as you fire your glutes and lift your pelvis off the ground into high bridge.  Always do equal reps on both sides.

Repeats: 15

Bridges & One-Leg Bridges

“Open-up the front body (tight hip flexors, etc.) and get that backside ready for action. Fire-up those glutes.” - Coach Willie

Hold each rep for 2-3 seconds in a high bridge position and feel your entire core engage—abs, low back, etc. Make sure you’re equal with both legs. Once you’ve done regular bridges with both legs, try 1-leg bridges by extending one leg straight from the low bridge position on there ground and keeping it straight as you fire your glutes and lift your pelvis off the ground into high bridge.  Always do equal reps on both sides.

Repeats: 15

Bridges & One-Leg Bridges

“Open-up the front body (tight hip flexors, etc.) and get that backside ready for action. Fire-up those glutes.” - Coach Willie

Hold each rep for 2-3 seconds in a high bridge position and feel your entire core engage—abs, low back, etc. Make sure you’re equal with both legs. Once you’ve done regular bridges with both legs, try 1-leg bridges by extending one leg straight from the low bridge position on there ground and keeping it straight as you fire your glutes and lift your pelvis off the ground into high bridge.  Always do equal reps on both sides.

Repeats: 15

Flying Squirrel

“Engage the backside!”  - Coach Willie

Hold each rep for 2-3 seconds in “High Squirrel” position, make sure to feel your glutes engage—don’t just bend your knees! Don’t overextend, even an inch or two off the ground will do.

Repeats: 15

Flying Squirrel

“Engage the backside!”  - Coach Willie

Hold each rep for 2-3 seconds in “High Squirrel” position, make sure to feel your glutes engage—don’t just bend your knees! Don’t overextend, even an inch or two off the ground will do.

Repeats: 15

Flying Squirrel

“Engage the backside!”  - Coach Willie

Hold each rep for 2-3 seconds in “High Squirrel” position, make sure to feel your glutes engage—don’t just bend your knees! Don’t overextend, even an inch or two off the ground will do.

Repeats: 15

Flying Squirrel

“Engage the backside!”  - Coach Willie

Hold each rep for 2-3 seconds in “High Squirrel” position, make sure to feel your glutes engage—don’t just bend your knees! Don’t overextend, even an inch or two off the ground will do.

Repeats: 15

Flying Squirrel

“Engage the backside!”  - Coach Willie

Hold each rep for 2-3 seconds in “High Squirrel” position, make sure to feel your glutes engage—don’t just bend your knees! Don’t overextend, even an inch or two off the ground will do.

Repeats: 15

Flying Squirrel

“Engage the backside!”  - Coach Willie

Hold each rep for 2-3 seconds in “High Squirrel” position, make sure to feel your glutes engage—don’t just bend your knees! Don’t overextend, even an inch or two off the ground will do.

Repeats: 15

Flying Squirrel

“Engage the backside!”  - Coach Willie

Hold each rep for 2-3 seconds in “High Squirrel” position, make sure to feel your glutes engage—don’t just bend your knees! Don’t overextend, even an inch or two off the ground will do.

Repeats: 15

Push-Ups

“We all need to push heavy things but protect that back at all costs!!”  - Coach Willie

Lay face down and place your hands on the ground, palms down, roughly under each shoulder. Keep your elbows in towards your sides as you push yourself up off the ground, keeping your back straight and your body in a plank-like position as much as possible, paying special attention to supporting the low back.  If you have a curve in your low back area as you push up, can’t maintain the plank form, and /or are experiencing pain in that area, please modify the exercise by dropping onto your knees to keep the plank-like form.  

Repeats: 15

Push-Ups

“We all need to push heavy things but protect that back at all costs!!”  - Coach Willie

Lay face down and place your hands on the ground, palms down, roughly under each shoulder. Keep your elbows in towards your sides as you push yourself up off the ground, keeping your back straight and your body in a plank-like position as much as possible, paying special attention to supporting the low back.  If you have a curve in your low back area as you push up, can’t maintain the plank form, and /or are experiencing pain in that area, please modify the exercise by dropping onto your knees to keep the plank-like form.  

Repeats: 15

Push-Ups

“We all need to push heavy things but protect that back at all costs!!”  - Coach Willie

Lay face down and place your hands on the ground, palms down, roughly under each shoulder. Keep your elbows in towards your sides as you push yourself up off the ground, keeping your back straight and your body in a plank-like position as much as possible, paying special attention to supporting the low back.  If you have a curve in your low back area as you push up, can’t maintain the plank form, and /or are experiencing pain in that area, please modify the exercise by dropping onto your knees to keep the plank-like form.  

Repeats: 15

Push-Ups

“We all need to push heavy things but protect that back at all costs!!”  - Coach Willie

Lay face down and place your hands on the ground, palms down, roughly under each shoulder. Keep your elbows in towards your sides as you push yourself up off the ground, keeping your back straight and your body in a plank-like position as much as possible, paying special attention to supporting the low back.  If you have a curve in your low back area as you push up, can’t maintain the plank form, and /or are experiencing pain in that area, please modify the exercise by dropping onto your knees to keep the plank-like form.  

Repeats: 15

Push-Ups

“We all need to push heavy things but protect that back at all costs!!”  - Coach Willie

Lay face down and place your hands on the ground, palms down, roughly under each shoulder. Keep your elbows in towards your sides as you push yourself up off the ground, keeping your back straight and your body in a plank-like position as much as possible, paying special attention to supporting the low back.  If you have a curve in your low back area as you push up, can’t maintain the plank form, and /or are experiencing pain in that area, please modify the exercise by dropping onto your knees to keep the plank-like form.  

Repeats: 15

Push-Ups

“We all need to push heavy things but protect that back at all costs!!”  - Coach Willie

Lay face down and place your hands on the ground, palms down, roughly under each shoulder. Keep your elbows in towards your sides as you push yourself up off the ground, keeping your back straight and your body in a plank-like position as much as possible, paying special attention to supporting the low back.  If you have a curve in your low back area as you push up, can’t maintain the plank form, and /or are experiencing pain in that area, please modify the exercise by dropping onto your knees to keep the plank-like form.  

Repeats: 15

Push-Ups

“We all need to push heavy things but protect that back at all costs!!”  - Coach Willie

Lay face down and place your hands on the ground, palms down, roughly under each shoulder. Keep your elbows in towards your sides as you push yourself up off the ground, keeping your back straight and your body in a plank-like position as much as possible, paying special attention to supporting the low back.  If you have a curve in your low back area as you push up, can’t maintain the plank form, and /or are experiencing pain in that area, please modify the exercise by dropping onto your knees to keep the plank-like form.  

Repeats: 15

Lunges

“Lunges work those key big muscles–glutes and quads–but also turn up the focus with some balance thrown. Don't spill the bowl.” - Coach Willie

It’s all about right angles. Front knee, back knee, leg to torso—all at a 90. Think of your pelvis as a bowl (“pelvic bowl”) full of water. It’s imperative that you don't spill any water from the bowl. You want that bowl steady and stable always, which is basically a cue to keep your core engaged—abs, obliques, etc.

Repeats: 15

Lunges

“Lunges work those key big muscles–glutes and quads–but also turn up the focus with some balance thrown. Don't spill the bowl.” - Coach Willie

It’s all about right angles. Front knee, back knee, leg to torso—all at a 90. Think of your pelvis as a bowl (“pelvic bowl”) full of water. It’s imperative that you don't spill any water from the bowl. You want that bowl steady and stable always, which is basically a cue to keep your core engaged—abs, obliques, etc.

Repeats: 15

Lunges

“Lunges work those key big muscles–glutes and quads–but also turn up the focus with some balance thrown. Don't spill the bowl.” - Coach Willie

It’s all about right angles. Front knee, back knee, leg to torso—all at a 90. Think of your pelvis as a bowl (“pelvic bowl”) full of water. It’s imperative that you don't spill any water from the bowl. You want that bowl steady and stable always, which is basically a cue to keep your core engaged—abs, obliques, etc.

Repeats: 15

Lunges

“Lunges work those key big muscles–glutes and quads–but also turn up the focus with some balance thrown. Don't spill the bowl.” - Coach Willie

It’s all about right angles. Front knee, back knee, leg to torso—all at a 90. Think of your pelvis as a bowl (“pelvic bowl”) full of water. It’s imperative that you don't spill any water from the bowl. You want that bowl steady and stable always, which is basically a cue to keep your core engaged—abs, obliques, etc.

Repeats: 15

Lunges

“Lunges work those key big muscles–glutes and quads–but also turn up the focus with some balance thrown. Don't spill the bowl.” - Coach Willie

It’s all about right angles. Front knee, back knee, leg to torso—all at a 90. Think of your pelvis as a bowl (“pelvic bowl”) full of water. It’s imperative that you don't spill any water from the bowl. You want that bowl steady and stable always, which is basically a cue to keep your core engaged—abs, obliques, etc.

Repeats: 15

Lunges

“Lunges work those key big muscles–glutes and quads–but also turn up the focus with some balance thrown. Don't spill the bowl.” - Coach Willie

It’s all about right angles. Front knee, back knee, leg to torso—all at a 90. Think of your pelvis as a bowl (“pelvic bowl”) full of water. It’s imperative that you don't spill any water from the bowl. You want that bowl steady and stable always, which is basically a cue to keep your core engaged—abs, obliques, etc.

Repeats: 15

Lunges

“Lunges work those key big muscles–glutes and quads–but also turn up the focus with some balance thrown. Don't spill the bowl.” - Coach Willie

It’s all about right angles. Front knee, back knee, leg to torso—all at a 90. Think of your pelvis as a bowl (“pelvic bowl”) full of water. It’s imperative that you don't spill any water from the bowl. You want that bowl steady and stable always, which is basically a cue to keep your core engaged—abs, obliques, etc.

Repeats: 15

Box Jumps

 “You gotta get up to get down” - Coach Willie

Stand with your feet shoulder width apart and use the momentum of your swinging arms in concert with an explosive jumping motion of the legs to propel yourself onto the box platform, landing with both feet planted firmly on the surface and bending your knees/engaging your quads to take the impact.  Step or jump down and repeat.  

Repeats: 15

Box Jumps

 “You gotta get up to get down” - Coach Willie

Stand with your feet shoulder width apart and use the momentum of your swinging arms in concert with an explosive jumping motion of the legs to propel yourself onto the box platform, landing with both feet planted firmly on the surface and bending your knees/engaging your quads to take the impact.  Step or jump down and repeat.  

Repeats: 15

Box Jumps

 “You gotta get up to get down” - Coach Willie

Stand with your feet shoulder width apart and use the momentum of your swinging arms in concert with an explosive jumping motion of the legs to propel yourself onto the box platform, landing with both feet planted firmly on the surface and bending your knees/engaging your quads to take the impact.  Step or jump down and repeat.  

Repeats: 15

Box Jumps

 “You gotta get up to get down” - Coach Willie

Stand with your feet shoulder width apart and use the momentum of your swinging arms in concert with an explosive jumping motion of the legs to propel yourself onto the box platform, landing with both feet planted firmly on the surface and bending your knees/engaging your quads to take the impact.  Step or jump down and repeat.  

Repeats: 15

Box Jumps

 “You gotta get up to get down” - Coach Willie

Stand with your feet shoulder width apart and use the momentum of your swinging arms in concert with an explosive jumping motion of the legs to propel yourself onto the box platform, landing with both feet planted firmly on the surface and bending your knees/engaging your quads to take the impact.  Step or jump down and repeat.  

Repeats: 15

Box Jumps

 “You gotta get up to get down” - Coach Willie

Stand with your feet shoulder width apart and use the momentum of your swinging arms in concert with an explosive jumping motion of the legs to propel yourself onto the box platform, landing with both feet planted firmly on the surface and bending your knees/engaging your quads to take the impact.  Step or jump down and repeat.  

Repeats: 15

Box Jumps

 “You gotta get up to get down” - Coach Willie

Stand with your feet shoulder width apart and use the momentum of your swinging arms in concert with an explosive jumping motion of the legs to propel yourself onto the box platform, landing with both feet planted firmly on the surface and bending your knees/engaging your quads to take the impact.  Step or jump down and repeat.  

Repeats: 15

Plank

“Great for a strong body. Great for a strong mind.”  - Coach Willie

Elbows or straight arms, your choice. Keep your back straight. Hold for one minute. 

‍

Repeats: 1

Plank

“Great for a strong body. Great for a strong mind.”  - Coach Willie

Elbows or straight arms, your choice. Keep your back straight. Hold for one minute. 

‍

Repeats: 1

Plank

“Great for a strong body. Great for a strong mind.”  - Coach Willie

Elbows or straight arms, your choice. Keep your back straight. Hold for one minute. 

‍

Repeats: 1

Plank

“Great for a strong body. Great for a strong mind.”  - Coach Willie

Elbows or straight arms, your choice. Keep your back straight. Hold for one minute. 

‍

Repeats: 1

Plank

“Great for a strong body. Great for a strong mind.”  - Coach Willie

Elbows or straight arms, your choice. Keep your back straight. Hold for one minute. 

‍

Repeats: 1

Plank

“Great for a strong body. Great for a strong mind.”  - Coach Willie

Elbows or straight arms, your choice. Keep your back straight. Hold for one minute. 

‍

Repeats: 1

Plank

“Great for a strong body. Great for a strong mind.”  - Coach Willie

Elbows or straight arms, your choice. Keep your back straight. Hold for one minute. 

‍

Repeats: 1

Micro Meditation

“Back to the mental muscle, mindfulness, the #1 thing of ALL TIME!” - Coach Willie

We’re ending this workout with meditation... because it’s really that important. “Micro Meditations” mean that you don’t have to sit there forever or be intimidated by the activity — even doing it for one (or a few) minutes is beneficial.

Just sit, feel your heartbeat and your breath and be grateful to be alive.

‍

Micro Meditation

“Back to the mental muscle, mindfulness, the #1 thing of ALL TIME!” - Coach Willie

We’re ending this workout with meditation... because it’s really that important. “Micro Meditations” mean that you don’t have to sit there forever or be intimidated by the activity — even doing it for one (or a few) minutes is beneficial.

Just sit, feel your heartbeat and your breath and be grateful to be alive.

‍

Micro Meditation

“Back to the mental muscle, mindfulness, the #1 thing of ALL TIME!” - Coach Willie

We’re ending this workout with meditation... because it’s really that important. “Micro Meditations” mean that you don’t have to sit there forever or be intimidated by the activity — even doing it for one (or a few) minutes is beneficial.

Just sit, feel your heartbeat and your breath and be grateful to be alive.

‍

Micro Meditation

“Back to the mental muscle, mindfulness, the #1 thing of ALL TIME!” - Coach Willie

We’re ending this workout with meditation... because it’s really that important. “Micro Meditations” mean that you don’t have to sit there forever or be intimidated by the activity — even doing it for one (or a few) minutes is beneficial.

Just sit, feel your heartbeat and your breath and be grateful to be alive.

‍

Micro Meditation

“Back to the mental muscle, mindfulness, the #1 thing of ALL TIME!” - Coach Willie

We’re ending this workout with meditation... because it’s really that important. “Micro Meditations” mean that you don’t have to sit there forever or be intimidated by the activity — even doing it for one (or a few) minutes is beneficial.

Just sit, feel your heartbeat and your breath and be grateful to be alive.

‍

Micro Meditation

“Back to the mental muscle, mindfulness, the #1 thing of ALL TIME!” - Coach Willie

We’re ending this workout with meditation... because it’s really that important. “Micro Meditations” mean that you don’t have to sit there forever or be intimidated by the activity — even doing it for one (or a few) minutes is beneficial.

Just sit, feel your heartbeat and your breath and be grateful to be alive.

‍

Micro Meditation

“Back to the mental muscle, mindfulness, the #1 thing of ALL TIME!” - Coach Willie

We’re ending this workout with meditation... because it’s really that important. “Micro Meditations” mean that you don’t have to sit there forever or be intimidated by the activity — even doing it for one (or a few) minutes is beneficial.

Just sit, feel your heartbeat and your breath and be grateful to be alive.

‍