As an NBA and MLS sports physical therapist and performance coach, I’m here to help you kick off 2025 with unparalleled strength and vitality. My expertly crafted 30 for 30 Movement & Mobility Challenge is designed to be straightforward, effective, and inclusive—perfect for everyone from seasoned athletes to those just beginning their fitness journey.
Why Daily Movement and Mobility Matter
Movement is medicine. It’s the cornerstone of physical health, injury prevention, and peak performance. But movement alone isn’t enough, mobility is equally crucial. It’s the foundation that allows your body to move through its full range of motion without pain or restriction. Together, movement and mobility form the bedrock of any successful fitness routine.
The 30 for 30 Challenge is simple: dedicate just 30 minutes a day for 30 days. The challenge combines daily mobility work with movement options to fit your preferences. Whether you’re looking to boost flexibility, improve strength, or establish consistent habits, this plan has you covered.
Mobility: Set the Foundation (10 Minutes)
These stretches are designed to loosen the hips, improve flexibility, and prepare your body for more intense movement.
Here's how to perform the mobility routine:
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Two single-side stretches, performed on both right and left sides.
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One full-body stretch to target larger movement patterns.
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Hold each stretch for 60 seconds, then repeat the entire sequence for a total of 10 minutes.
The Stretches
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Pigeon Stretch: From plank, bring one knee forward, shin angled. Extend the opposite leg straight, lean into hips, hold stretch.
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World’s Greatest Stretch: From lunge, place hands inside front foot, twist torso, reach overhead. Return, switch sides, repeat.
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Cobra: Lie prone, hands under shoulders. Press chest upward, extend elbows, keeping hips grounded. Lower slowly.
Movement: Get Moving (20 Minutes)
For the movement portion, select from one of three options:
1. Walk 1 mile – Perfect for those who enjoy low-impact cardio and fresh air.
2. Run 2 miles – A more intense option to get your heart pumping and improve endurance.
3. 20-minute strength workout – A fast and efficient way to build strength.
The strength workout uses a superset format, meaning you’ll alternate between two exercises with minimal rest in between. This method maximizes time efficiency and keeps your heart rate elevated for added cardio benefits.
Here’s the workout breakdown:
A1: Goblet Squat 2 x 15: Hold weight at chest, feet shoulder-width. Squat down, keeping chest up, then return to standing.
A2: Bear Hold 2 x 30 seconds: Hands under shoulders, knees under hips, hover knees above ground. Maintain neutral spine, hold.
B1: Kickstand RDL 2 x 15 each side: Slightly stagger stance. Hinge hips back, lower weight, keep back flat. Return upright.
B2: Trunk Lift 2 x 30 seconds each side: Lie side-lying, lift torso laterally using obliques. Hold, lower slowly.
C1: Push-up 2 x 15: Hands under shoulders, lower chest to floor, keeping core tight. Press back up.
C2: Single Leg Glute Bridge 2 x 15 each leg: Lie back, one foot planted, other raised. Press through the heel, lift hips, lower slowly.
D1: Dumbbell Row 2 x 15 each side: Hinge at hips, back flat. Pull dumbbell toward ribs, squeeze shoulder blade, lower.
D2: Hamstring Bridge 2 x 30 seconds: Heels on floor, lift hips, keeping back straight. Hold, engage hamstrings, lower slowly.
The Power of Habits
Consistency is key. By committing to just 30 minutes a day, you’ll create a sustainable routine that can lead to lasting improvements in your health. Over time, these small daily wins will add up, helping you feel stronger, more mobile, and better equipped to tackle life’s challenges.
Dr. Adam Loiacono offers elite-level physical therapy and performance training services both in-clinic or through personalized, concierge care in the comfort of your home. With immense experience working with top-tier professional athletes in the NBA, MLS, and NWSL, he's bringing that same “pro experience” to Paradise Valley and Scottsdale.
AdamLoiacono.com