Easy Strength

Dan John has already written and discussed Easy Strength more than I ever could. The following isn't a comprehensive overview of the program, just my personal synthesis of it with notes.

• 30 second dead hang
• 30 seconds in the bottom of a goblet squat: different weights have different effects, lighter is more balance and flexibility, heavier is a deeper stretch, sometimes I'll throw in a few curls to change the stretch angles and get a bit of bicep work
• Ab wheel (10 reps): as deep as I can go, focused on hinging at the hips and keeping my arms overhead at all times to work on psoas/hip flexor strength as well as ab strength
• Deadlifts (3x3, 2x5, or 1x10): any variation, although usually romanian because it's easier to load the bar and get a pure hinge movement, I vary rep schemes based on load and feeling that day
• Half-kneeling overhead press (3x3, 2x5, or 1x10): my least flexible lift, but overhead presses make my shoulders bigger and healthier and the half kneeling position (opposite knee down) requires that my back is aligned, stretches my hip flexors, and requires cross body stability
• Pull-downs (3x3, 2x5, or 1x10): ideally I will someday be strong enough to do pull-ups and chin-ups here instead, but for now pull-downs with various grips work best for me
• Loaded caries: something different every time here, basically just use kettlebells, single or double, overhead, racked, or by my side, but could add in sleds, weight vests and any other source of load that can be walked with

Easy Strength for Recovery

A variant I invented. Meant to be done on off days in conjunction with other training.

• 30 second dead hang
• 30 seconds in the bottom of a goblet squat
• 10 dead bugs each side
• 10 single leg deadlifts each side: hold weight in opposite hand, light weight
• arm bar each side: go until it feels like it's not helping anymore
• 3 dead hangs: go until back feels loose or grip fails
• suitcase carry: light weight, grove the walking movement
• foam roll back, armpits, hamstrings, calves as needed
• lacrosse ball release of hips/piriformis