The Couch Stretch

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Kyle Knapp:

One of my favorite stretches. If your back is a problem, this might be one of the best ways you can help straighten things out.

Originally posted on Bare 5:

*If your back bothers you, your hips are tight, your knees hurt, your shoulders are stiff, your posture has gotten worse, you generally want to feel better or all of the above, this post is for you.*

As a general rule, the more life goes along the less people move. We go from high volume, varietal, intense and dynamic movers to increasingly lower volume, lower variety, lower intensity movers that are mostly stationary and static beings.

While kids move all the time in a hundred different ways and with great intensity and change, adults (even teenagers) move very little, with fewer and fewer movement patterns that aren’t too intense (or have too much intensity) when we do move. Add a few too many hours sitting at a desk, in a car or on a couch and the result is many of our joints and muscles lose their mobility and strength…

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Birthday Workout


I often like to do age related workouts on my birthday to celebrate the end of a year and beginning of a new one. For a few years it was timed Franzens, which came to an end at 35 because I just couldn’t wrap my head around 35 of those as fast as possible. This year was like most of the others where I use my age as the rep number and do a bunch of exercises for that day’s work. 

Kyle’s 38th Birthday Workout

1 set of 38 reps:

Jumping Jacks
Deep Squats
Ring Rows

38 reps each:
Over multiple sets, did 19 reps before moving on to next exercise then repeated circuit once more for 19 reps each. 

Handstand Hold/Walk
Cliffhanger/Fingertip Pull-ups
Jump Squats/Split Switch Jumps
Ring Dips
One Arm Hang

10 exercises, 380 reps. About 50 minutes. Not a bad way to finish the year. 

Return to Fitness & Videos


After a little break from exercising and a big break from posting about it I have decided it’s time to get back into it. I’ve been playing around with a few new things lately so I thought it would be nice to share them on the site. 

Most of my personal fitness has been light the last two months as made it a point to separate from working out. I took it easy for the most part with a few light things here and there and enjoyed a two week vacation with lots of golf, pool time and bike riding. 

I returned to regular life with a ninja warrior competition last weekend and got back in the swing of things with a trip to a local university for some play and exercise…

Here’s a few other exercises I’ve been incorporating lately…

Glad to be back!

Me and My Car


One of the most complete and fun “Me and…” workouts I’ve had. Found a slight incline for a little roll factor to make it a touch more work than flat ground but either would work really well. 

Handstand Pushup Negatives

One of the things I’ve started to work on the last couple times I’ve exercised is handstand push-up negatives. Today I did 5 sets of 3 reps, with sets of 5-8 pull-ups between. Since I’m worried about skill and practice I took long rest periods between to maximize the quality of each set. 

I was doing the full version, seen here as the last version in the video…

Warm It Up


Warming up is such a tremendously valuable practice that, particularly as you get older and/or increase the demand on the body, can be an irreplaceable part of your exercise program. Over the years I’ve tried a hundred different things and have found some things work, others don’t and still others kinda work but depend on how I’m feeling that day.

For a warmup, my priority is usually a quick activation of the nervous system and mild muscular stimulation and circulatory pump. Nothing tiring, just something that gets my blood pumping, body loose and mind connected. There’s probably dozens of “best” warmup sequences out there but this Warmup and the couple I’ll share down the road are what work for me.

Warm It Up 1 – Outdoors

*Done outside, bare feet and shirt off but could be done anywhere. This is about 35 different moves – I spend anywhere from 10-30 seconds on each one and keep moving for most of the whole 10 minutes it takes me. Could be done in any order this just my basic preference.

Do it once to warm up well. Twice to really warm up. Three, four or five times and you’ve just worked out.

Heel and Toe Raises
Pronate and Supinate Feet
Wiggle Toes
Toe Curl
External and Internal Hip Rotation
Lizard Crawl
Back Breast Stroke
Back Roll
Back Roll Two Sided Toe Touch/V Sit
Back Roll Standup
Back Roll Candlestick Jump
Back Roll Jumping Jack
One Leg Toe Touch and Reach
One Leg Toe Touch and Reach Eyes Closed
Xiaopeng Double Forwards
Upper Body Twists
Bouncing and Shaking
Jumping Jacks
Mountain Climbers
Deep Mountain Climbers
Super Speed Arm Raises
Super Speed Flys
Super Speed Rows
Double Arm Circles (forward and back)
Double Arm Raises (quick)
Tuck Jumps
Pop Pushups/Toe Pops
Cossack Squats
Drop Pushups to Backward Jump
Bow/Downward Dog Combo
Bow/Prone Crunch Combo
Bear Crawl

Back & Core 4

Continuing the Back & Core protocols, here’s the Back & Core 4 video, followed by the exercises listed in order shown. These build on Back & Core 1, 2  and 3 but can also be a stand alone guide. Once again, they can be done in the presented order or as a random selection and can be done as a circuit or traditional sets. These were designed as a fourth set of 25ish effective exercises/activities to keep healthy posture and a solid foundation.

Back & Core 4

Sitting Reach Back
Seated L
Pigeon Stretch
The Perfect Stretch (lunge, elbow to instep, rotation, hamstring, quad/hip stretch and reach)
Lizard Crawl
Tipped Turtle
Back Inchworm
Wobbly Sitting Baby
Circle Scissors
Scapular Pushups (Quadruped and pushup position)
Forward Step Overs
Backward Step Overs
Foot Swivel
Prone Lying Glute Heel Raise
Seated Chest Pushout
Chest Pushout to Table
Table One Leg Extension
Fire Hydrant
Kneeling Forward Rock
Kneeling Hip Rotations
Hamstring Step Sequence
Arm Twisting (feet stable and feet rotating)
Knee Circles
Shoulder Circles
Lizard Stretch
Prone Chest & Hip Hollows


Me and a Community Center 3


The latest installment. I may or may not be doing number 4 because I may or may not have been asked to stop climbing all over the place while filming this…

Me and a Community Center 2

Inspired by Tuesday’s workout which only used a corner area of the community center, I headed back over there to explore the possibility of the opposite corner…

Me and a Community Center 


Yesterday I was in the mood to experiment, jump around and have fun. So I headed over to the local community center and this is what happened…