When it comes to pursuing long-term fitness goals, motivation is your guiding wind. Imagine it as the force that propels a sailboat through the vast ocean. Some days, the wind is strong and steady, propelling you forward towards your destination. Other days, it might feel like there’s no wind at all, leaving you adrift.

On those low-motivation days, remember, even when the wind is still, you can take action. You’re the sailor steering your ship. You can fire up the motor or grab the oars, and keep moving forward.

Today is one of those days for me.

The sun beats down, and I’m not feeling the usual rush of motivation for a heavy workout.

So, I’ll start with a 10 to 15-minute walk, but with a twist – I’ll be walking backward.

This unconventional approach is excellent for knee health and strength.

Next, I’ll dive into two exercises that combine strength and stretching: seated good mornings and a seated elevated pancake.

The seated good mornings, with my feet positioned wide, target the groin area and are particularly beneficial for tennis players or anyone aiming for functional fitness.

I’ll aim for 10 reps, four sets. The added load helps me stretch deeper while building strength simultaneously.

You’ll feel it in your hamstrings and lower back, a testament to the effectiveness of this exercise.

On the final sets, I decided to bump up the weight to 36 pounds for an even deeper stretch.

Remember, the wider you spread your feet, the more intense the stretch.