💪 best 5-minute mobility workouts

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Welcome to The BarBend Newsletter! Here’s what we have for you today:

• 5-minute mobility workouts

• Get big legs with these quad workouts

• The protein bar behind Rory McIlroy’s Masters win

Mobility

5 Minutes, Well Worth It

Mobility work is one of those things that’s easy to skip and say you don’t have enough time for (what with hitting arms four times a week and all).

Like the George Foreman Grill and electric washing machine, the five-minute mobility workouts we’ve crafted below are time-saving life-savers that bust up all the excuses you have for not working on this all-important discipline.

Nobody is asking you to dive right into an advanced yoga routine, either. You can wade into the waters slowly with a beginner routine, then progress to more goal-focused mobility work. And these workouts aren’t boring. They include killer moves like dumbbell Romanian deadlifts, goblet squats, reverse lunges, and more. 

You could probably benefit from improved mobility, and the odds are even better that you have five minutes free to pursue it.

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This is pre-workout, upgraded.

Workouts

Break Glass in Case of Quad Emergency

Bulging quads are probably a key sign of beauty in some cultures, and it’s high time you started appropriating the belief for your own use.

From eye-bleedingly hard to merely uncomfortably pumpful, these quad workouts will have you tilting all the mirrors in your house down a few degrees to give you a better view of your newly massive wheels.

The quads provide your body with a multitude of uses besides attracting a new mate, and there is a workout designed for each facet. Whether training for strength or size, or if you need a sick workout you can do with no equipment, this guide has you covered. Take a ride on your new quads any time you get that fuzzy feeling.

Nutrition

A Master at Fueling

Rory McIlroy joined some elite golfing company over the weekend by winning his first Masters and achieving the sport’s grand slam. 

Known for his dedication to fitness as well as his raw talent for smacking the crap out of a golf ball, McIlroy was seen munching a Transparent Labs Protein+ on his walk down the 18th fairway as he fueled for the finale. (Must we remind you again how important protein is for athletic performance?)

Even deep into a tournament, McIlroy was committed to staying on task by hitting his macros and fueling what ended up being an extra-innings affair. Who knows…the Transparent Labs Protein+ bar wrapper from his afternoon snack might just be worth something someday.

Big Lifts

Thunder From Down Under

Check out this amazing block snatch from Australian weightlifter Ollie Saxton (@olliesaxton98)! Holy hell, what an amazing lift 🔥🔥🔥

Quick Hits

👀 Look at this: Former IFBB Pro Dexter Jackson is still working hard in retirement, so much so that he continues to sport an awe-inspiring physique well into his 50s.

🏋️‍♂️ Press like this: Just because you’ve seen something in movies or from across the gym doesn’t mean you fully understand it. Learn how to do the dumbbell overhead press the right way if you want to build up some sizable shoulders.

🦵 Stop wearing these: The IPF, one of the stricter ruling bodies in powerlifting, has come down with a ruling banning the use of stiff knee sleeves in their sanctioned contests.

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