The Lab April '25: Making May Yours

Hey Mo7ion gang,

We’re back. The Lab is officially relaunching.

This is your monthly performance playbook, created for high-performers who want to live sharper, move better and think clearer. No gimmicks. Just tools and systems that we’ve tested and actually work.

Spring is here, the sun’s creeping back in, and the year is moving fast. Whether you’re training for a fight or just trying to stop your lower back from barking at your laptop, the month ahead is about clarity, control, and momentum. Let’s get it. 👊🏽

🔥 FEATURE: The Reset Formula

Performance doesn’t come from pushing harder alone. It comes from being intentional about when and where you push.

Here’s the Mo7ion April Reset Formula to help you clean the slate and show up better:

1. Move for energy, not ego
30 mins a day. Walks. Slow runs. Stretching. You don’t need to beast every session but you do need to stay moving.

2. One deep sweat a week
Pick your poison. Weights. HIIT classes. 5-a-side. Let your body flush out the bad and feel the good.

3. Fuel to function
Protein. Whole foods. Water. Cut the sugar where you can. Eat like your energy depends on it - because it does.

4. Clean sleep hygiene
Sleep is the original performance hack. There’s too many reasons to get more sleep. So try cut down on screen time before bed. Take your Magnesium. A quick 10-minute bedtime stretch. Start simple.

🔁 Save this list. Screenshot it. Make it your wallpaper. We’re not here for chaos. We’re here to build.

🧠 Coach’s Corner with Bode

❝

Aesthetics are great but that’s only half the battle. Your job needs focus. Your relationships require energy. Your mission requires stamina. That all starts with how you move.

Bode Bamkole

💡 Pro tip: Before you scroll in the morning, move your spine. 10 cat-cows. 10 rotations. You’ll feel human again.

📩 Want Bode to answer your question in next month’s issue? DM us @mo7ionfit or reply to this email with “Ask Bode” and your question.

🏃🏽‍♂️ Movement of the Month: The Cossack Squat

We’re outside this spring, and it’s time to unlock those hips.

Why it matters:
Tight hips = weak squats, poor posture, limited range, and that “I’m getting old” feeling you hate.

How to do it:

• Wide stance
  
• Sit deep into one leg while keeping the other extended
  
• Keep your chest tall
  
• 2 sets of 8 reps each side after your warm-up
  

🎥 We’ll demo this on IG this week — follow us @mo7ionfit

📦 Product Spotlight: The Mo7ion Mobility Guide

Desk life is destroying your body - let’s fight back.
Our Mobility Guide has the simple hacks that work with your schedule. No gym. No stress. Just better movement.

✅ Exercises for each body part
✅ Build flexibility + reduce pain
✅ Boost energy + circulation
✅ Accessible for all levels

👉🏽 Download it here

💡 Pro tip: Use it in the morning instead of spending those extra 10 minutes in bed scrolling.

🧬 Performance Stack: Bode’s Go-To Tools This Month

🔹 Supp: Magnesium Glycinate before bed - Bulk’s our choice
🔹 Mindset: 5 mins breathwork to start or finish the day
🔹 Mobility Tool: Foam Roller - for tension release
🔹 Playlist: "Mo7ion Gym Playlist " – linked in our IG stories

👏🏽 Community Shoutout: ARNOLD M

“I've been working with Bode for several months now, and the experience has been transformative. What sets him apart is his ability to create a comprehensive fitness program tailored to my goals that feels achievable.

He didn't just give me a generic workout plan - during a consultation he took the time to fully understand my targets (some measurable, others holistic) and designed a program that combined strength training, functional fitness and mobility.

The program is incredibly well-structured, with everything from traditional lifts to calisthenics. What I particularly appreciated in the sessions is the attention to form and technique. Though in the moment it’s tough going he always makes sure I'm executing movements correctly to prevent injury.

Recently, we've added 1:1 boxing sessions to the mix, which has been real good for cardio and overall conditioning. I’ve started as a real novice but his style really pushes me to improve.

What’s great about Mo7ion brand is the holistic approach to fitness. The results speak for themselves - I've seen significant improvements in strength, mobility and overall fitness. I appreciate him for getting me back to task in it being an important part of my lifestyle.

Bode has the know-how, he’s professional and genuinely invested in helping one reach their goals.”

📸 We’ll be sharing Arnold’s journey on IG this weekend - stay tuned and show him some love!

🧠 Thought of the Month

“Discipline isn’t sexy. It’s just showing up - especially on the days you’d rather quit.”

You don’t need a new version of yourself.
You just need to keep the promise you made to your future self.

📣 Before You Go...

🔁 Share this with 2 people who take their health or hustle seriously.
📩 New here? Sign up via mo7ion.co
📸 Follow: @mo7ionfit
📞 Book a team consultation: mo7ion.co/contact

Let’s build. Let’s move.
Let's work this May.

‍