In 2005, while playing for the Green Bay Packers, I attended my first yoga class.

At the time, I didn’t think much of it.

But I did notice that my recovery, flexibility, and athletic performance improved.

Then, like many things during that stage of life, it fell off my radar for the next 10–15 years.

Fast forward to my late 30s.

I was still training hard, lifting kettlebells, doing Spartan races, and competing in powerlifting meets…

…but something was different.

My recovery wasn’t what it used to be, my mobility was taking a hit, and I felt more beat up after training.

I realized I needed to do something different — so I gave mobility and recovery work another real shot — consistently this time.

The results were immediate. My body felt better, my flexibility improved, I recovered faster, and the nagging aches weren’t running the show anymore.

Over the last 6–7 years, I’ve completed multiple certifications, including my 200-hour teacher training. I now teach regularly in my community and work with people worldwide.

But most importantly, this is about keeping your body strong enough to keep lifting, training, running, and living the way you want.

That’s why I created my 8-Minute Fix programs.

If you want to add mobility and recovery work to your routine — but don’t have time for long classes every week — this is what I recommend.

Each 8-Minute Fix targets the most common problem areas:

• Tight or painful hips
• Sore, cranky shoulders
• Stiff, flare-up-prone low backs
• Knee pain and lower-body discomfort

You pick the area that gives you the most trouble right now.

You spend 8 minutes a day on it.

And you start feeling better.

This week, when you grab any one of my 8-Minute Fix programs, you’ll also get my full REGENERATE 2.0 recovery system free — so you can fix what hurts now and build a body that stays strong for the long run.

–>> Learn More Here​

-- Forest Vance
M.S., Human Movement
Certified Kettlebell Instructor
FVT Warrior Wellness

P.S. If you’re training lower body this week, here’s a slightly more advanced hip prep sequence I use before deadlifts or heavy swings:

• 90/90 Hip Rotations – 6 controlled reps per side
• Banded Hip Distraction (or deep prying squat hold) – 30–45 seconds
• Hip Airplanes – 5 slow reps per side (hold each position for 2–3 seconds)
• Single-Leg RDL Iso Hold – 20 seconds per side (focus on tension through glute and hamstring)

Takes about 5–6 minutes total.

This is controlled mobility plus activation so your hips are stable and strong before you load them.

​Click here to learn about the full programs.

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