In 2020, I became a certified Yoga Teacher after completing a two-week intensive course—just ten days before returning to Thailand and entering a 3–4 month lockdown.
During that time, I began blending the principles I’d learned in yoga with my background in strength and conditioning. Every morning, I moved. I tested. I refined. What came out of that period was a simple, effective, full-body mobility sequence that I’ve used almost daily ever since.
This sequence has become my go-to template. I now adapt it depending on the goal, time available, and how the body is showing up on the day.
Warm-Up / Gym Prep
Energy Boost / Midday Recharge
Wind Down / Evening Reset
Common movements include:
High plank walkouts, cobra to down dog with calf pumps, child’s pose series, pigeon series, lizard series, push-up to T-hold, kick-through hip drops, Blackburns, and reverse bridge variations.
As the saying goes:
“The door hinge which opens and closes every day does not get rusty.”
This is movement as maintenance. Preparation, not punishment.
Shaun Kober is a Mindset & Performance Specialist, with a unique skillset forged in the trenches, through the various stages of life.
"I shouldn’t be in the position I am right now."
The odds were stacked against me:
● Poor family on welfare, eldest of 6 kids, parents didn’t work, abusive step-dad, no electricity or running water for a 6 years period of my life
● Caught up with the wrong crowd, stealing, drugs, skipping school
● At 14 years old, I sat on a bus for 3 days with $50 in my pocket, to travel to the next State over West, to begin a new life in the workforce - 2000
14 - 20: I grew up and learned how to become a man through work and rugby
20 - 26: I lived, trained and fought as a professional soldier, at a high level
26 - 32: I became a personal trainer, after failing in my pursuit to become a firefighter
32 - 38: I worked with, and won world titles with some of the best athletes on the planet, as their strength and conditioning coach
38+: The next evolution begins
#coachedbykobes
#livetrainperform
#mindsetandperformance
Live Life To The Fullest.
Train To Your Potential.
Perform At Your Best!
https://www.coachedbykobes.com/
