Dramatically Increase Flexibility and Mobility With This 6 Minute Warmup

My biggest weakness is lack of flexibility. I just can’t get myself to take the time to stretch. In fact, I hate stretching.

About 3 months ago, Dan Go contacted me about a way to increase flexibility, improve posture, and increase exercise performance…by doing a simple 6 minute warm-up. He saw a HUGE gap in the fitness industry and has come up with a methodology that gets results fast, even for stubborn non-stretchers like myself.

Dan runs a gym in Toronto, Canada and has perfected a way for all of his gym members to increase flexibility each and every workout…while prepping their muscles to lift heavier weights…all while reducing the chance of injury.

Dan Sent Me a Blue Lacrosse Ball in the Mail

A few months back Dan emailed me and told me to expect a small package (insert “that’s what she said” joke) in the mail. It was a blue lacrosse ball and a short note with a handwritten URL scribbled on it.


I went to my computer and typed in the URL and it led me to a video of Dan explaining the need for a better method to quickly increase flexibility without traditional stretching.

He explained and demonstrated this method in the video and I followed along with the lacrosse ball. After just one session I noticed a dramatic difference in both posture, range of motion, and how smoothly my joints felt when lifting weights. Instead of trying to explain it second hand, I’d rather have you get this info directly from the source.

The Perfect Warmup for Peak Performance
-by Dan Go

Today I’m going to talk to you about a perfect pre workout booster that MUST become a staple in your workouts.

BUT before I do that…I have one question to ask you:

Would you trade 6 MINUTES of your time to reverse the effects of aging and increase every marker (strength, speed, power, endurance and energy) of your body’s performance…

…while healing old injuries and making your body completely impervious to new ones?

If you just nodded “YES” then please keep reading.

Our society is very strange. In their quest to “look great naked” people will often go to great lengths and do whatever it takes to achieve their goal of having an awesome looking body.

But what they don’t realize is that while they are taking one step forward in looking great…they are usually doing things that keep them two steps BACK in terms of feeling great.

It’s like driving around for years in a souped up Lamborghini Gallardo, yet never ever taking the time to give it an oil change.

Eventually, that fantastic beast of a car will break down.

And this is EXACTLY what is happening with people in the gym today.

While they are driving around in their body’s they are usually held back by some sort of dysfunction that is keeping them in some sort of pain and hindering the results they could get from their workouts.

The TRUTH is that there is very a high chance that you are probably walking around with some sort of dysfunction in your body be it in your shoulder, knees or lower back.

And quite honestly…it’s NOT your fault.

Because while the mainstream fitness media teaches us how to look great they don’t do such a great job at teaching us how to PERFORM great.

That is why we are here today.

Today I’m going to show you an exact pre-workout sequence you can do right before your workouts that will enhance your strength, speed, power, flexibility, endurance and energy while healing your old injuries and protecting you from new ones.

This pre-workout sequence also has one very IMPORTANT function as well: To reverse your age related movement problems and have you operating at your physical best no matter what your age…

…all in under 6 minutes flat.

It’s called the Peak Performance Formula.

It’s an exact, science proven formula that will ultimately allow your body to work at it’s fullest potential every single day regardless if it is doing something menial like picking up a box or doing something intense like one of Rusty’s Visual Impact workouts at the gym.

It is the key to unlocking that potential reservoir of athleticism that you so richly deserve and the best part about it is: It only takes 6 minutes to complete.

“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence” – Confucius

So take out your notebook and a pen of paper because no matter where you are starting from, we are about show you how to reach your bodies ultimate physical potential in the time it takes to brush your teeth in the morning.

Peak Performance Formula Step 1 – Get Your Self Myofascial Release On!

The is the first step of the Peak Performance Formula and one of the most important steps to do before your workouts.

In fact, many of the clients in my Transformation Center have called this a life changer.

What you don’t know right now is that a lot of those nagging pains in your body and the overall feeling of being “old” has NOTHING to do with age at all.

What it all comes down to is the quality of your Fascial Tissue.

What is Your Fascia?

Fascia (Pronounced as Fah-Sha) is an embryologic tissue which re-organizes long the lines of tension imposed on your body, adding support to any misalignment and contracting to protect you from further trauma (real or imagined).

To get a better idea of Fascia picture in your mind a sword.

Fascia is the sheath that goes OVER the sword (your muscle) to act as a protectant.
Fascia is your sheath protecting and covering EVERY single muscle on your body.

It has been estimated by researchers that if every structure of the body EXCEPT the fascia was removed, the body would STILL retain its shape.

Knowing this kinda gives you a better idea of how important its function is. Fascia covers the muscles, bones, nerves, organs and vessels right down to the cellular level.


One study has found that pain felt in specific areas of the body can be frequently related back to having actual adhesions in the fascial tissue. (Schleip R et al. ligament subfailure injuries lead to muscle control dysfunction” (M. Panjabi). European Spine Journal 2007; 16: 1733-1735)


You fascial tissue gets negatively affected by long periods of sitting (hello 9-5 job) and bad posture. Your fascial tissue gets even worse when you decide to do intense workouts ON TOP of your already dysfunctional muscle tissue.

Strains in your fascial tissue caused by the problems stated above will slowly tighten your body causing it to lose it’s overall physical capacity to perform under any stress and its one of the main causes of age related pain and dysfunction.

Why Do Self Myofascial Release?

The most effective way of improving the quality of your fascial tissue is through massage aka. Self Myofascial release (SMR)

Most people think that the only way to get a massage is by paying $75/session to your local massage therapist but what we recommend something a lot cheaper and 10x more effective.

SMR is the most potent way of locating your fascial restrictions, changing your posture and effectively improving the way your bodies biomechanical movement.

By implementing the SMR routine prescribed in this program you will not only enhance your bodies ability to move, but you’ll also increase it’s own propriorception or it’s awareness of itself.

Think of Self Myofascial Release as putting a BRAND NEW engine in your body’s chassis.

Or if you’re like me, think of the effect of doing Self Myofascial Release is like going from a driving a Toyota Corolla to tearing down the roads in that brand new Lamborghini.

Self Myofascial Release helps remove the “vice grip-like” pressure caused by restrictive fascia, eliminating symptoms such as stiffness, pain and spasms.

After several weeks of practicing SMR your body will learn new and incredibly improved freedom of movement that you haven’t experienced since you were a teenager.

While SMR is usually performed with a foam roller I’ve found something much more effective and chances you are probably have it lying around somewhere in your house.

Check out the video on how to apply an effective system of SMR into your workouts to reverse your age and replace that old body with a brand NEW athletic engine.

Peak Performance Principle #2 – Turn ON Your Body with Neuromuscular Activators

When warming up our bodies we use a little known but very effective method called Neuromuscular Activation.

What’s a Neuromuscular Activator aka. NMA’s?

NMA’s are exercises that only require your own bodyweight and they are used to wake up your entire nervous system.

Most secondhand warm up routines involve cardio machines such as the treadmill, stair stepper or stationary bicycle. These only address one part of the body, which is usually the lower body.

Neuromuscular activators are full body exercises that simultaneously warm you up while waking up your nervous system for the workout ahead.

Think of this approach like taking a shot of espresso but for your body.

Neuromuscular Activators Also Improve the Elasticity of Your Muscles

When you do an NMA you are essentially releasing synovial fluid into your joints.

Courtesy of Wikipedia: Synovial fluid is a viscous fluid found in the cavities of synovial joints. With its yolk-like consistency, the principle role of synovial fluid is to reduce friction between the articular cartilage of synovial joints during movement.

In short: Synovial fluid is like putting oil in your joints to help them move better for any type of physical activity and they also have a great effect on detoxifying your body.

All of these benefits lead to giving an entire jolt to your nervous system and priming your body for the physical activity that lies ahead.

The combination increased heart rate, full body movement, transport of various fluids and mental preparedness all contribute to that “espresso” like quality of waking up your body.

Peak Performance Principle #3 – Activate and Get Your Full Range of Motion with Dynamic Mobility Exercises

Dynamic Mobility Exercises are a form of stretching utilizing momentum from form, static-active stretching strength and the momentum from static-active stretching strength, in an effort to propel the muscle into an extended range of motion not exceeding one’s static-passive stretching ability.

In other words: Dynamic Mobility Exercises replace boring useless static stretches and utilizes short burst stretches to increase your muscles range of motion and activate your body’s true athletic potential.

Dynamic Mobility Exercises exercises are known as the “Anti-Aging” workout.

Now, this is not to say that doing them will make you look younger.

By anti-aging I mean that by doing them you’ll reverse the aging process of movement.

Years of corporate and family life will slowly inhibit your ability to move freely by creating poor posture.

The effect of movement aging is that soreness you feel after waking up or the pain in your shoulders when you work out. It’s that fear of injuring your lower back when bending down to pick up a heavy box

Dynamic Mobility Exercises reverses your aging process by effectively bringing your body back into balance with itself essentially giving it the exercises needed to heal itself and bring it back to its full physical potential.

Dynamic Mobility Exercises also do one other very important thing:

They make you become a supremely BETTER athlete.

Don’t believe me?

A study done by the US ARMY was performed 30 cadets in the US military who did 3 consecutive days of either mobility, static stretching, or no warm up and their effectiveness (or ineffectiveness) on their performance.

Tests were done on the shuttle run, underhand med ball throw and 5 step long jump.

Out of each of the modes of warming up with the dynamic mobility exercises helped the subjects perform BETTER on every test.

There were no increases from either the no warm up group or static stretching group.

The test proved CONCLUSIVELY that mobility drills before exercising enhanced every aspect of their athletic performance.

Another study conducted by the University of Wyoming and published in the “Journal of Strength and Conditioning Research” June 2008 strongly supports the use of dynamic mobility exercises exercises before a workout.

They wanted to see whether introducing a dynamic mobility into a four week training program of 24 high level college athletes would have a positive impact on the following performance factors;

  • Power
  • Speed
  • Agility
  • Flexibility
  • Endurance
  • Strength

The athletes were divided into two groups. One group used static stretching and the other group used mobility exercises before daily practice sessions. The groups were tested for four weeks and measures were taken before and after the training session.

So what did they find in both groups? The research showed that the static group found NO improvements and some decreases in the performance factors stated above.

Whilst the dynamic group showed some significant results to help performance.

This group showed improvements in Enhanced Muscular Strength, including increases of;

  • Leg strength by 11%
  • Throws by 4%
  • Push ups by 3%
  • Sit-ups by 11%
  • Endurance – time to complete a 700m run was faster by 2.4%
  • Agility – jump time increased by 4%
  • Anaerobic capacity – time for 300 shuttle test was faster by 2%

Just by employing one month of mobility exercises to their workout programs these subjects increased their strength by up to 11% and increased their speed by up to 2.4% !!

After only one month of applying mobility exercises to their bodies every marker of athletic performance improved.

Dynamic Mobility Exercises Just Make You Feel Really Good

There isn’t scientific evidence to support this fact but just trust me on this one.

There’s a specific feeling in knowing and feeling the freedom that comes with ability to just move better.

Your body just feels awesome 24/7 because you are operating your full potential of movement. You are also reversing the posture related effects of living the corporate life.

You are able to get up without pain, throw without pain, lift without pain and just live life at a higher level.

Once you apply the Dynamic Mobility Exercises exercises to your body you will start to feel a freedom of movement that you have not felt since high school.

As you can see, it’s ALL strategy and every single piece of the puzzle makes a huge difference and it takes ONLY 6 minutes to complete or just about the time you take to brush your teeth in the morning.

In a couple days we’ll be releasing a COMPLETE program designed to hack your body and turn it into a high performance machine in ONLY 6 minutes regardless of your age or experience level.

The program is called 6 Minute Superhuman and it is scientifically proven to increase your strength, speed, flexibility, vertical jump power, endurance and energy while bulletproofing your body from injuries forever.

Are you ready to experience just how fast your body can be enhanced when you unlock the power of the peak performance formula right before your workouts?


49 thoughts on “Dramatically Increase Flexibility and Mobility With This 6 Minute Warmup”

  1. Warming up has always been a challenge. I have always wanted to jump right in. Thanks for the great tips and great warmup ideas. I am starting these immediately.

  2. I’ve noticed my flexibility is nowhere what it used to be and I can’t bend as much as before. Sometimes I would just jump right into exercising without much of a warm up, since I never really noticed much difference with or without it. After reading through this post, it really does sound like this warm up may actually be something I could incorporate into my exercise routine.

  3. I have such a hard time making time for stretching as well. I like action and stretching feels boring and tedious. I am going to give this method a go, and I totally appreciate the tips as I think more flexibility will make a huge difference for me.

  4. My main goal that involves flexibility is a good straddle. This will be useful for some of the gymnastic exercises that I’m doing.
    Very informative and helpful post, thank you.

  5. Pretty eye-opening post 😉 I used to always be one of those who were never too fond of stretching either as a warm-up or even on my rest days. This 6 step stretch routine might be my first real venture into strecthing! 😀

  6. Love these incredible warmups and it is what everyone needs before heading into intense interval training. Too many people dive in without prepping their bodies. These are great exercises to get the body ready for intense training.

  7. Awesome information!! It was almost like you answered a question that I hadn’t asked yet. I’m in my late 30’s now and recovering from a broken ankle as well as years of heavy weights and zero stretching in my 20’s and so I am certainly feeling the aches, pains and restrictions that you have highlighted.

    I will definitely employ these techniques, starting from today. Great stuff!!!

  8. It’s so important to do everything possible to lead a healthy lifestyle. Good food and exercise is essential and so is a peaceful mind. Correct techniques like you have outlined here will keep you injury free in the process!!

  9. I used to use a foam roller all the time. About a year ago I was introduced to a lacrosse ball and things haven’t been the same.

    A little ball will hit those tough knots that you get after working out for some time.

  10. Hey Dan and Rusty,
    somewhat like you, I am not very flexible. Although I used to be very flexible (by stretching, not naturally), now, I have lost a bit of elasticity. Anyway, I’ll give this a month of trial, and see how it goes! It’s something that really REALLY makes sense to me and my situation since I am more of an athlete than a lifter. Thanks bro(s)!

  11. Great post! After watching the video, I went down to the shop and bought myself some tennis balls. I put the ball under my calf and the amount of pain that I experienced was unbelievable. If I used my hands, there was no pain so there must be something going on with my calf. Will keep this up for a few more weeks and let you know the results.

  12. I never used to warm up or stretch… Once I started doing this it made all the difference in the world!

  13. I’ve never been a huge warm up guy and I think my flexibility showcases that, definitely going to keep this post in my mind.

  14. Looking forward to trying out these exercises. If I can reverse any of the bad that I have done to my body I’ll be eternally grateful. I have pain when I wake up and even just standing, so I’ll see if I can get this to help me out there. Pain from workouts I can live with – its the general pain of bending over and living that I would LOVE to be without. Thanks for the post.

  15. These are all really great stretching exercises. As I get older, the cramps come more often and stretching becomes more important.

  16. Interesting post! First time to learn about SMR (self myofascial release). It looks like doing acupressure on yourself with the ball. I will try it!

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