Facebook Instagram Pinterest

The Movement SOP (The Executive Minimum)

The Movement SOP: The Executive Minimum

The Executive Summary You don’t need to train like a professional athlete to have the energy of one. This protocol is about the “Minimum Effective Dose”—the least amount of work required to keep your heart healthy, your brain sharp, and your body resilient. We focus on three simple areas: Engine, Strength, and Maintenance.

I. The “Engine” (Easy Cardio)

Goal: Building a bigger “battery” so you don’t crash by 3:00 PM.

  • The Goal: 2 to 2.5 hours per week of steady, easy movement.

  • The Pace: You should be able to talk comfortably while doing it. Brisk walking, light cycling, or a slow jog.

  • The Executive Hack: Do this while on “listen-only” calls or while catching up on podcasts. It turns “dead time” into health time.

  • The ROI: Lowers your stress levels and helps your heart recover faster from a long day.

II. The “Blast” (One Hard Session)

Goal: Pushing your limits once a week to increase your stress tolerance.

  • The Goal: One 20-minute session where you actually get out of breath.

  • The Protocol: * 4 minutes of hard effort (running, rowing, or stairs).

    • 3 minutes of easy walking to catch your breath.

    • Repeat this 4 times.

  • The ROI: This is the best way to keep your heart young and make a high-pressure boardroom feel like a breeze.

III. The “Foundation” (Strength)

Goal: Keeping your muscles strong and your metabolism fast.

  • The Goal: Two 45-minute sessions a week.

  • The Focus: Focus on the “Big Basics”:

    1. Squats or Lunges (Legs)

    2. Push-ups or Chest Press (Pushing)

    3. Pull-ups or Rows (Pulling)

    4. Overhead Press (Shoulders)

  • The ROI: Muscle helps you manage blood sugar and keeps you from feeling “frail” as the years go by.

IV. The “Desk Reset” (Daily Mobility)

Goal: Fixing the “hunch” from sitting at a laptop all day.

  • The Daily Protocol (3 minutes):

    • Chest Stretch: Open your arms wide to fix rounded shoulders.

    • Deep Squat: Sit in a low squat for 60 seconds to unstick your hips and lower back.

    • Neck Circles: Relieve the tension from staring at a screen.

  • The ROI: This stops that nagging neck and back pain before it starts.

V. The “Emergency” Backup

If you have zero time and you’re stuck in a hotel, do this:

  • 15 Minutes of Bodyweight Work: 1 minute of push-ups, 1 minute of squats, 1 minute of lunges. Repeat 5 times.

  • Result: You’re done before the coffee is finished brewing.