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Onnit is supporting Star Wars: Fuel Your Force with an 8-Week Training Program

Written by
April 16, 2018
Updated March 26, 2021

A long time ago in a galaxy far, far away…. Star Wars is a cultural phenomenon. It has the power to entertain people around the world, and through its themes of training, discipline and conscience, can inspire us to live more fit and healthier lives as well. Onnit is proud to announce the launch of an eight-week program developed by Onnit featuring Star Wars: Fuel Your Force to help fans of the franchise commit to an active lifestyle, taking motivation from the stories and characters found in the Star Wars galaxy.

For the next eight weeks, we’ll bring you exercises, recipes, and biohacks, laying out a master plan to help you get a better body with the strength, balance, flexibility, and stamina to survive the swamps of Dagobah (or at least play with your kids without having to take a knee). Each week, you’ll get an instructional workout from Onnit’s Fitness Director, John Wolf, featuring fitness equipment from our new Star Wars line.

The first installment in our program focuses on flexibility. These stretching exercises combine traditional yoga poses with a technique called contract-relax, in which you tense the muscles you’re stretching for a few seconds and then release them.

Here’s how it works: Tensing the muscles sends a signal to your nervous system that they’re tight, and your brain responds by making them relax. The result? Your muscles loosen up and your range of motion increases, helping you stretch deeper. It’s a great way to get the most out of stretching in a short period of time, as well as build strength in new ranges of motion.

This series of stretches contains a lower-body focus, highlighting four yoga movements that are key for mobility: the half-kneeling hip flexor stretch, pigeon, downward-facing dog, and forward fold hang. Use this workout to unwind at the end of a long day spent sitting at your computer or to release your hips after a tough lower body strength-training session.

Star Wars Fuel Your Force

Products used in this workout:

The materials and information provided in this presentation, document and/or any other communication (“Communication”) from Onnit Labs, Inc. or any related entity or person (collectively “Onnit”) are strictly for informational purposes only and are not intended for use as diagnosis, prevention or treatment of a health problem or as a substitute for consulting a qualified medical professional.

Half-Kneeling Hip Flexor Part 1

Get into a lunge position, resting your right knee on a mat. Point your right foot behind you. Draw your ribs down, engaging your core, and tuck your pelvis underneath you so your body forms a straight line from head to hips.

Half-Kneeling Hip Flexor Part 2

From that position, drive your right knee forward (while keeping your heel on the floor). Maintain core engagement and your pelvis position so that your lower back doesn’t arch. You’ll feel a stretch in the hip flexor muscle on your right side.

Now push your rear shin into the floor—hard—so that you build tension in the muscle for 10 seconds. Relax, and then try to stretch a little deeper. You’ll find that your range of motion has increased.

Repeat this process for 3 rounds on both legs.

Pigeon, Part 1.

Place your hands on the floor, shoulder-width apart, and rest your left knee on the floor inside of your hands, next to your left thumb. The angle of your shin depends on your flexibility—it’s OK if the angle is sharp.

Pigeon, Part 2.

Push your shin down into the floor for 10 seconds. Relax, and then wiggle your hips back and extend the rear leg further to increase the range of motion. Reach forward with both hands, folding your body over your shin. Hold 30 seconds.

Repeat this process for 3 rounds on both legs.

Downward Facing Dog

Get on all fours with your hands on the floor, shoulder-width apart, and your knees directly under your hips. Press your hands into the floor, pushing your hips toward the ceiling so your body forms a straight line from your palms to your tailbone. Keep your knees soft and feel your weight on your big toes. Hold 30 seconds.

Passive Forward Fold Hang

To finish the series, walk your hands back to your feet. Allow your body to hang passively and let gravity traction out your spine. Rest your belly on your thighs and relax your neck. To come up, push your knees forward and slowly roll your spine upward, stacking your vertebrae one at a time.

Shake Up Your Tastebuds
When you don’t have time to sit down for a meal, use this delicious shake as a meal-on-the-go. Loaded with fiber and good fats, it will help curb your hunger!

Yields: 1 shake

Prep time: 5 minutes

Difficulty: Easy


½ tsp. activated charcoal

2 tbsp. Onnit Raw Walnut Almond Cashew Butter

1 cup frozen, organic mixed berries

1 cup raw, organic spinach

1 tsp. cacao powder

12 oz. unsweetened almond milk

⅛ tsp. Onnit Himalayan salt

Black salt, optional


  1. Add all ingredients to a high-powered blender. (For this recipe, we used this Star Wars single-serving blender). Pulse until smooth. For even more effect, add a black salt rim by rubbing a lemon wedge along the lip of the glass and dipping it into black salt prior to serving.

Click here for your own Zak Designs® Drinkware Set – Rogue One: A Star Wars Story
and be sure to check back here every Monday for new installments of the Fuel Your Force program!

Sean Hyson
Sean Hyson is the Editor in Chief of Onnit. A Certified Strength and Conditioning Specialist (C.S.C.S.), he is the author of The Men's Health Encyclopedia of Muscle, and the e-book The Truth About Strength Training (
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