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The Daily 30:
Basis Of Human Movement Patterns and Improving Body Function
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The Daily 30
The Daily 30 is a short and simple bodyweight exercise routine consisting of 3 exercises done for 10 repetitions each. These exercises are to be done at least once each and every day to teach your body to move safely using proper movement patterns. It takes less than 2 minutes to complete when done properly and will have an invaluable amount of benefits when done consistently over time.
What are the benefits of the Daily 30?
The main benefit of doing the Daily 30 properly on a regular basis is increased neuromuscular proprioception, also known as the “mind-muscle” connection. This teaches your body to move properly by stimulating the correct muscles while going through normal and compromised ranges of motion. By gaining this increased muscle activation your body will better be able to protect itself from injury caused by both improper repetitive motion and quick reflexive action.
Other valuable benefits of the Daily 30 are:
- Increased Mobility
- Spinal Decompression
- Joint Stabilization
- Increased Body Control
- Improved Gastro-intestinal Health
- Improved Blood Flow Circulation
- Base Level Muscular Strength
- Joint Health
- Improved Posture and
- Builds Core Stabilization.
We challenge you to put these claims to the test and complete the Daily 30 challenge here: Challenge
How To Do The Daily 30:
Stand with your feet shoulder width apart and toes straight or turned out slightly. Brace your core and externally rotate (twist) your knees out during the entire movement while clenching your toes into the ground. Begin the motion by opening your hips and descending into a full depth squat while keeping your feet flat. (Note: Only go as deep as you can while keeping your heels down.) Pause at the bottom position for two seconds before reversing the motion to stand erect. Do a total of 10 repetitions.
Some benefits of the Paleo Squat are increased gastrointestinal health, spinal decompression, flexibility, improved muscular function and proper joint movement.
Tips: If you lack the flexibility to go into a full depth squat comfortably then hold onto a solid object for stability and stay in the bottom position for extensive time (5-10 minutes) in order to gain flexibility.
Place your hands shoulder width apart and feet together with your body in a straight line from head to heels. Your fingers should be spread as wide as possible, core braced and, while keeping your hands in place, create an external rotation torque during the entire motion. Descend until your body is barely hovering over the floor, pause and then press back to the top position. Do a total of 10 repetitions. If you cannot do a push-up on a flat surface, adjust by placing your hands on an elevated surface. As you increase strength, lower the elevation each week until you can do a full push-up. Keep all the same protocols and do not do push-ups from your knees because this teaches a bracing fault and will decrease your strength potential.
The push-up increases upper body strength, builds core stability and teaches proper movement patterns for the shoulder joint.
Tips: Flex your glutes to help brace your torso to your legs and keep your head neutral.
Lie face down on the ground with your arms out to the sides making a T-shape with your body. During the entire motion keep your fingers spread wide, glutes activated and balls of your feet kicked into the ground, raising your knees. With a neutral head position, begin by raising your torso as high as possible while externally rotating your palms upward (thumbs pointing up). Think of pulling your shoulder blades back towards your glutes and thumbs together behind you. Hold the top position for two seconds and then slowly return to the start position. Do not fully relax to the floor and repeat. Do a total of 10 repetitions.
The prone cobra teaches thoracic extension and external rotation while building the strength to hold proper posture.
Tips: Keep tension on your legs and glutes for stability. Brace your core by pressing your navel out against the floor.
First try, then try harder.
You will be surprised by what you can do just by trying.
Modified Daily 30
These are easier variations of the Daily 30 exercises for individuals that cannot perform the standard Daily 30 exercises.
Assisted Paleo Squat:
Purpose- Teach proper knee and hip squatting mechanics, Spinal decompression, Increased Blood Flow, Increase Gastrointestinal health, Improve mobility
Prime Movers- Quadriceps, Glutes, Hamstrings
Stand with your feet shoulder width apart and toes straight or turned out slightly. Hold onto a stable object, or hold a counter balance weight in front of you, for balance. Brace your core and externally rotate (twist) your knees out during the entire movement while clenching your toes into the ground. Begin the motion by opening your hips and descending into a full depth squat while keeping your feet flat. Only go as deep as you can while keeping your heels down. Pause at the bottom position for two seconds before reversing the motion to stand erect.
Purpose- Teach proper arm and shoulder pressing mechanics, Build upper body muscular endurance
Prime Movers- Triceps, Anterior Deltoids, Pectoralis Major
Place your hands shoulder width apart on a flat surface, hip height or lower, and set your feet together with your body in a straight line from head to heels. Your fingers should be spread as wide as possible, core braced and, while keeping your hands in place, create an external rotation torque during the entire motion. Descend until your body is barely hovering over the flat surface, pause and then press back to the top position. Do not do push-ups from your knees because this teaches a bracing fault and will decrease your strength potential.
Standing Prone Cobra:
Purpose- Teach proper posture and thoracic extension, Builds postural strength
Prime Movers- Erector Spinae muscles, Rear Deltoids, Trapezius, Rotary Cuff Complex
Stand erect with your hands touching together in front of you. During the entire motion keep your fingers spread wide, glutes activated and feet holding an external rotation torque. Brace your core by tightening your stomach along with all the muscles surrounding your abdomen. With a neutral head position, begin by externally rotating your palms outward as you lean back. Think of pulling your shoulder blades back towards your glutes and thumbs together behind you. Only lean back as far as you can maintain balance. Hold that position for two seconds and then slowly return to the start.
Take the Daily 30 Challenge!
I challenge you to better yourself by doing the Daily 30 at least once everyday, for 30 days. Take photos on of your first day doing each of the motions. Then take photos from the same angle on the 30th day to see how much you improved! Finally, write about your experience and submit it along with all of your before and after photos to email@example.com, and you could be featured on the MathiasMethod Facebook page!
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Daily 30 For 10 Rounds continuously
(10 Paleo Squats + 10 Push-Ups + 10 Prone Cobras) x 10 Rounds = Daily 300
The Daily 300 is a continuation of the Daily 30. It is a self evaluation to check your fitness level, after continuously performing your daily 30. It is recommended that you do the Daily 300 once every 60-90 days in order to check you improvement and to test your body’s base level of fitness. Each time you perform the Daily 300, try to beat your time! The goal is to allways keep moving forward. Push for more everytime!
Current Record Time: 8m:12s Ryan Mathias
Think you can do better? Record yourself doing the Daily 300 sonctinuously for time and post it to a viewable network (YouTube). Then send the link to firstname.lastname@example.org to be evaluated for the new record holder! Good Luck!
Daily 30 Records:
To beat, or create a new, Daily 30 record there must be video or photographic evidence of each of the three positions. Also, you must be on solid ground, or closely connected to it. Flying or submerging machines do not count.
How Do You Daily 30?
Youngest to Complete: Only 4 Years and 68 Days Old! Youngest and cutest to complete!
Brady D. Mathias- Born November 16th, 2012 Completed: January 23, 2017
Oldest to Complete: 82 Years Old! With a Pacemaker and Knee Replacement Surgery.
Ray Razzano- Born August 5, 1933
Where Do You Daily 30?
Highest Elevation: 10,023 ft. (above sea level) Haleakala Volcano- Maui Hawaii
Ryan J. Mathias
Lowest Elevation: 10 ft. (above sea level) Lahaina- Maui Hawaii
Ryan J. Mathias