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After 10 Years of Training, I’d Do These 5 Movements Only — Key Takeaways

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After 10 Years of Training, I’d Do These 5 Movements Only

Making Moves with Vanja 12mNov 10, 2026

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Do a daily deep squat accumulating 10 minutes and a dead hang accumulating 1–2 minutes, then add balance, spinal waves, and crawling — these five movements alone rebuild the strength, mobility, and control most adults lose.

Key takeaways

Accumulate 10 min/day of deep squat holds, not sets of reps

Accumulate 10 min/day of deep squat holds, not sets of reps

  • Dose: 60s holds accumulated to 10 min daily, building toward 30 min
  • Do it during calls, reading, or waiting for the kettle — not as a separate workout

Train spinal flexion and extension under load, not just neutral bracing

Train spinal flexion and extension under load, not just neutral bracing

  • Jefferson curls: 2x5 slow rolls on a step, bodyweight first, add weight over months
  • Spinal waves 5-10 reps daily build segmental control; sharp or electric pain is the stop signal

Prioritize your worst movement: test all five, train only the failure

Prioritize your worst movement: test all five, train only the failure

  • Five tests: 60s squat, 30s hang, 60s single-leg balance eyes closed, spinal wave, 10-step crawl
  • Identify the worst result and train that movement daily until it stops resisting

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In this video

  1. 1mFive Essential Movements
  2. 2mMovement 1
  3. 3mMovement 2
  4. 5mMovement 3
  5. 7mMovement 4
  6. 9mMovement 5

“I was strong on paper. I was fragile in real life.”

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Related in the Library

5 Movement Tests Every Adult Should Pass.

Run these five holds back-to-back daily — crawl (1 min), deep squat (1 min), crab crawl (1 min), horse stance (1 min), hollow body hold (1 min) — to rebuild the functional capacity modern sedentary life erodes.

It Only Takes 30 Days

Spend 5–30 minutes daily in a deep squat, accumulated in sets as short as 30 seconds, and retest your hold time after 30 days to reverse decades of lost mobility.

How to Actually Become Disciplined in 13 Minutes

Choose one daily movement non-negotiable (2-minute squat, 1-minute hang, or 5 minutes on floor) and do it for 7 consecutive days to build discipline that creates long-term physical freedom.

3 Timeless Mobility Exercises (Simple Plan)

Start with daily hanging (build to 5 min), resting squat (build to 10 min), and reverse tabletop/crab (build to 2 min) — accumulated throughout the day — for foundational, permanent mobility gains.