Day 2 _ Bro Yoga / Mobility Fundamentals

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

• 10–20 minutes
• 3–6 slow reps per exercise
• Pause to release tension and build stability
• Assess how your body is moving today
• Prime yourself for training

Energy Boost / Midday Recharge

• 5–15 minutes
• 8–15 faster reps per exercise
• Match breath with movement
• Follow the template or move freely

Wind Down / Evening Reset

• 10–30 minutes
• Emphasise stretch and breath
• Hold each position for 5–10 slow breaths
• Use the template or follow intuition

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/