The epic 3-minute marching warrior challenge to develop your single leg strength & stability and full body strength & stability.
Here is another exercise Eero invented years ago we have not shown publicly. It may look simple but it's far more effective and harder than it looks
In the marching warrior stance, you are holding a single leg stance where the free leg is flexed and in a 90 degree angle. You should flex the free ankle for further stability.
The main purpose is to develop single leg stability and balance which will be very useful for athletic ability and functional strength.
You will work the supporting leg strenuously the entire duration of the hold and should feel it strongly in your glutes. The supporting ankle muscles also get developed.
In the free leg, you will mainly work the hip flexors - one of the most athletic muscles out there which a lot of people neglect (learn about this here).
In addition to this, you will develop core stability (again super important for athletic ability) and even your shoulders get developed (3 minutes is a long time!).
The secret of this exercise lies in the duration. 30 seconds is already good. 1 minute is even better. 3 minutes is a real challenge.
Doing this exercise for less than 15 seconds won't be useful. The duration (time under tension) is the reason you do this. When you do the exercise for long periods of time, it will dig deep into your body and strengthen areas and muscles that are very hard to reach.
You will target the stabilizer muscles and smaller muscles everywhere in the body once your bigger muscle groups start to get tired.
This type of training is one of the most useful and effective supplementary training that you can do. We focus on single leg stability and balance in Athlete 20XX Method with countless exercises to improve our athleticism and to bulletproof our joints.
In ancient qigong, standing still practices also have a very long history (this is where Eero got the original idea for this Marching Warrior exercise) and have been used to strengthen the body and mind for a very long time.
These practices go a lot deeper though and in The Grand Circle we take the whole thing about standing still to a whole another level with its unique exercises and methodology.
For releasing tension and calming the mind, this is one of the best ways to exercise.
To many people's surprise, this exercise is also part of Morning Routine 20XX and included in the stability routine that consist of lots of unique exercises like this.
Although Morning Routine 20XX is primarily designed to act as a morning routine, the mobility and stability routines included are very useful to do at any time of the day.
With 34 mobility exercises and 20 stability exercises you are sure to learn a lot about how to lubricate the joints and how to develop stability in the body.
In general, our programs and methods are a mix of conventional modern exercises, ancient exercises and tons of exercises invented and designed by Eero Westerberg.