RO HOUSE · Move
Early Bird
Start the day with intention.
Why this routine?
A morning sequence for easing into movement and preparing for the training you have planned. Choose the parts that fit your day.
- 01
Set up your morning
Prime + sound
Drink water, choose a familiar breakfast such as oats, fruit, or eggs, and put on focus music or a calm playlist.
- 02
Step outside
Natural signals
Enjoy some morning daylight and an easy walk. Give yourself a moment before opening your phone.
- 03
Build gradually
Heat + mobilize
Increase body temperature and heart rate with full-body aerobic work. Move your joints through a comfortable range of motion.
- 04
Feet to shoulders
Ground-up reset
Use gentle rolling or self-massage where it feels helpful. Work from the feet upward and avoid painful pressure.
- 05
Use available equipment
Mini-band activation
Choose controlled band movements for the session ahead: bridges, clamshells, lateral steps, banded squats, and upper-body pull-aparts.
- 06
Kevin’s seven movements
Increase heart rate circuit
Scale repetitions and resistance to your ability. Use only the equipment available in your home; this is an optional training circuit, not a requirement before every workout.
- 20 push-ups
- 10 pull-ups
- 20 bodyweight squats
- 10 reverse lunges
- Sled push
- Single-arm farmer’s carry
- Medicine-ball rotational throw
- 07
Quality over speed
Coordination
Try comfortable single-leg balance, ball tosses, or hand-eye drills. Mentally rehearse the training ahead.
- 08
Finish ready
All-plane warm-up
Include forward, backward, lateral, and rotational movement appropriate to your activity. Build intensity gradually and finish with energy for the session.