If your hips are tight, locked up, or just off, everything else pays the price.
That’s because most back pain, stiff knees, and nagging injuries don’t actually start where they hurt… they start with hips that aren’t moving the way they’re supposed to.
Your hips are the power center of your body. When they lose mobility, everything else starts compensating.
That’s why I created the 8-Minute Hip Fix — a 28-day program designed for people 40+ to unlock hip mobility quickly.
You’ll get short, follow-along routines that relieve pain, build strength, and boost performance in just 8–10 minutes daily.
Next year, I’ll need to recertify my kettlebell certification, which, for me, means hitting 100 snatches with a 63 lb bell in 5 minutes.
Obviously, the #1 thing I need to do is… work on KB snatches. But I also know that if I want to stay healthy, recover faster, and keep training consistently, I have to focus on mobility and prep.
Here’s one example warm-up I’ve been using before kettlebell sessions (not just snatches — it works for any KB workout):
5-Minute Kettlebell Warm-Up
Cat-Cow with Breath – 30 sec
Hip Flexor Rock-Backs – 5 reps per side
Shoulder Openers (Thread the Needle) – 5 reps per side
Glute Bridge with Reach – 8 reps
KB Halos (light bell) – 5 each direction
Overhead KB Hold (light bell) – 15 sec per arm
Takes about 5 minutes. Gets you moving, primed, and ready to go.
The truth is, if I only did this once in a while, it wouldn’t do much. The magic is in daily mobility and flexibility practice — 3 to 6 minutes a day, consistently. That’s why Regenerate 2.0 has been one of my best-selling programs ever (and why I just brought it back for a weekend-only sale).
Back around 2015, I took something called the Progressive Calisthenics Certification.
To pass, you had to complete The Century Test: 100 total reps across four fundamental calisthenic moves — in 8 minutes or less.
Here’s the men’s version:
40 squats (full depth)
30 push-ups (strict form)
20 hanging knee raises
10 full pull-ups or chin-ups
The women’s version:
40 squats
30 kneeling push-ups
20 hanging knee raises
10 inverted rows
Rules: you had to do them in this exact order, each exercise in one unbroken set. You could rest between moves, but not mid-set. Form had to be clean — no half-reps, no kipping, no cheating.
Even just reading through that list, you probably started asking yourself: Could I do it?
That’s why it’s such a powerful benchmark — simple to understand, tough to execute, and a great standard to train for.
For me — I’m a big dude, not naturally great at bodyweight stuff — it took some serious prep to nail all the standards. But I did it. And I still think it’s a great benchmark almost anyone can work up to.
If you want a structured plan to get there, that’s exactly what my Project Bodyweight³ program is built around.
It’s based on the same principles I learned through the PCC, Convict Conditioning, my yoga teacher training, and 20+ years in fitness.
It’ll help you shred fat, gain lean muscle, and build the strength + mobility to crush challenges like this.
Back in high school, I stumbled across how Herschel Walker got so shredded — and it wasn’t gym time.
He used only bodyweight stuff: push-ups, sit-ups… and some uphill sprint repeats on a dirt road. No fancy gear, just grit and consistency.
Here’s the twist — as he got stronger, he dialed it way up:
Hundreds (or more) of push-ups and sit-ups per day
Mixes like one-arm push-ups, diamond variations, dips, pull-ups, and pistol squats
Sprinting hills, martial arts, dancing, even farm chores — basically, anything to move
What you can steal from this:
Start simple, like he did: push-ups, sit-ups, sprints.
Keep adding volume or variation to challenge yourself.
Mix it up — variety builds real athleticism.
And stay consistent — even when nobody’s watching — that’s where results come from.
That mindset formed the root of Project Bodyweight³. It’s how I took 17 lbs of fat off, gained lean muscle, and stayed athletic — without stepping foot in a gym.
Want to see how to structure it into a full 6-week plan?
The special pricing for my Zero-to-20 Pull Up Plan ended last night, but I wanted to share something valuable with you regardless.
Here’s a simple test: Can you hang from a pull-up bar for 30 seconds with good form?
If not, you’re not ready for full pull-ups yet. And that’s totally fine!
Try this instead:
Week 1-2: Focus on dead hangs. Work up to 30 seconds.
Week 3-4: Add slow negatives (jump up, lower down slowly over 5-8 seconds)
Week 5-6: Try assisted pull-ups (small jump to help)
This foundation work isn’t “cheating” – it’s smart training that prevents injury and builds real strength.
Most people skip this and wonder why they never progress. Don’t be most people.
By the way, my “Operation Pull Up” Zero-to-20 Pull Up Plan is still available if you want the complete system with all 6 tracks, video demonstrations, and exact progressions.
Time is running out to get “The Kettlebell Revolution for People Over 50” at the original pricing.
Since this is your last chance, let me remind you exactly what you’re getting:
✓ Complete kettlebell system designed for men and women 50+ ✓ Proper progression that won’t wreck your joints ✓ Recovery protocols that actually work at our age ✓ Real-world schedules (not 2-hour gym sessions) ✓ Safety modifications for common 50+ issues
Centuries ago, elite warriors used static holds, breath control, and intentional movement to build strength, power, and resilience—often without lifting a single weight.
They trained to be battle-ready using principles derived from martial arts, yoga, and strength disciplines long before barbells were invented.
That same style of training—grounded, controlled, and brutally practical—is at the heart of Warrior Flow Isometrics.
This is my 28-day program designed to help you:
Build lean, functional muscle
Protect your joints and stay injury-free
Train anywhere, anytime with zero equipment
Recover faster while still getting stronger
Today is the final day to grab it at the launch price, and with all the bonus programs included.
Here’s a free 22-minute sample workout from inside the program:
About six years ago, around this time of year, I was deep into training for my first Spartan Ultra race.
I’d done a bunch of Spartan races before, but this one was the big goal—the one on my bucket list. The Ultra is a 50k race (about 31 miles) up in Lake Tahoe. High elevation, steep terrain, and around 60–70 obstacles along the way. Walls, monkey bars, sandbags, farmer carries, you name it.
I trained hard for six months leading up to that race.
I made it about 12 miles in—and then I felt something rip in my shoulder.
It wasn’t even a crazy obstacle. I was jumping over a wall I’d done a hundred times before. But as soon as I landed, I knew something was off. I looked down and saw that my pec and shoulder looked deformed.
Naturally (and probably stupidly), I dropped down to try a push-up. No strength on the left side. None. I knew it was bad.
I was on top of a mountain with 30+ obstacles to go—90% of which involved my upper body—and I made the smart call to pull out of the race. Got a ride down on an ATV and saw the on-site medical tent.
They thought it might be a strain. I followed up Monday. Same answer—maybe a strain, give it time.
But I pushed for a referral, saw a specialist, and sure enough: fully torn pec. Major surgery. They had to reattach it within two weeks.
The recovery was brutal. I went from being the strongest and fittest I’d ever been to not being able to use my upper body at all.
Physical therapy took a couple of months, and when I was finally cleared… well, “cleared” didn’t mean I was ready to train hard. I was at maybe 25% of my original strength.
I still trained what I could—legs, core, mobility—but when it came to rebuilding that shoulder, isometric work was a saving grace. It let me activate muscles, regain control, and start rebuilding strength without crushing my joints.
It was low-impact. It helped me recover faster. And it was the bridge from “rehab mode” back to full-strength kettlebell training.
Now I’m not saying it replaces physical therapy—do that first, 100%.
But if you’re recovering from something long-term… If you’ve been “cleared” but still feel limited… Or if you’re just looking for a smarter, more sustainable way to train as you get into your 40s, 50s, and beyond…
It’s my 28-day bodyweight strength plan designed to help you:
Build lean, functional muscle
Improve joint resilience
Stay strong without the wear and tear
It’s just $19 this weekend, and when you join now, you’ll also get the bonus Kettlebell Tabata Conditioning Plan, which pairs perfectly with the main program.
If you train with kettlebells (or just want strong, mobile, pain-free shoulders), you need to prep your shoulders the right way.
This quick 6-minute routine is exactly what I did before my workout today—and my shoulders felt noticeably more open, stable, and ready to work.
It’s an example straight from my 28-Day Bulletproof Shoulders Challenge, where I guide you through simple, effective movements to unlock pain-free, powerful shoulders in just a few minutes a day.
Try This 6-Minute Shoulder Warm-Up:
1 – Foam Rolling – Thoracic Spine (1-2 mins)
Place a foam roller under your mid-back, roll from just above your lower back to just below your neck.
Find tight spots, hold, and gently extend over the roller to improve thoracic mobility.
2 – Child’s Pose with Side Stretch (30-60 secs per side)
A yoga-based move that opens up your shoulders, lats, and thoracic spine.
Sit back into Child’s Pose, then reach one arm across to the opposite side to stretch deeper.
3 – Banded Pull-Aparts (2 sets of 15)
Strengthens the upper back and rear delts to improve posture and shoulder mechanics.
Keep tension in the band, control the movement, and focus on full-range motion.
If you feel tight, stiff, or restricted in your training, this routine will unlock your shoulders so you can move, press, and train with kettlebells pain-free.
This is just one piece of my 28-Day Bulletproof Shoulders Challenge, where we go deeper into daily drills to build strong, mobile, and pain-free shoulders—and today is your last chance to join for FREE when you sign up for my Hybrid Kettlebell-Barbell Strength Training Program.
You see, after multiple shoulder injuries from playing football for over a decade, and nearly 30 years of lifting, I know firsthand how important it is to stay on top of shoulder health.
But fixing shoulder pain isn’t just about doing a couple of stretches.
It’s about mobility, stability, activation, overhead strength, flexibility, and recovery.
That’s exactly what we’ll be working on in this challenge.
Here’s an Example of What We’ll Be Doing
Each session is just 3-6 minutes per day, making it easy to fit into your routine:
Mobility and Strength Work
External Rotation Press – 10 reps for stability and strength
Hand-Release Push-Up – 6 reps to activate full shoulder engagement
Downward Dog to Plank Flow – Strength and mobility combo
Deep Flexibility Drills
Thread the Needle Stretch – Unlock tight upper back and shoulder mobility
Controlled Shoulder Articular Rotations – Improve range of motion
Hanging/Doorway Stretch – Open up the chest and lats for better overhead position
Reinforce and Strengthen
Scapular Push-Ups – Build strong stabilizers and posture muscles
Kettlebell Bottoms-Up Press – Improve grip, shoulder stability, and integrity
Band External Rotations – Activate the rotator cuff for long-term health
You’ll get video breakdowns of every exercise so you know exactly how to do them properly. Click here to learn more.
What Can You Expect After 28 Days?
I’m not saying you’ll be 100 percent pain-free, but if you follow this program daily, you should see less pain, better mobility, stronger, more stable shoulders, and more confidence in your workouts.
Get your free copy now. Just grab Hybrid Kettlebell Muscle, and you’ll get instant access. This is a limited-time offer, so don’t miss out.
