You can make sustainable lifestyle changes to keep yourself STRONG and ABLE, at ANY AGE, to do the things you want to do and love…anywhere…anytime. This training session will help you become more MOBILE, get STRONGER and of course, BUILD MUSCLE. 💥If you haven’t moved in a while or never for that matter, I ABSOLUTELY RECOMMEND that you be ASSESSED by a professional FIRST! Because if you’re not being assessed, then your training is just being GUESSED;) And if you’re new to my approach to strength and longevity…try this FIRST. Here’s what you’ll need: -Comfortable/clear space
-Sturdy Upright/Sink -Clock/timer -A mat Here’s what you’re gonna do: Strength Circuit: 15-30 min running clock...Complete all the reps/breaths/time of each position or move for as many rounds as possible in the allotted time with your BEST TECHNIQUE.
Breathing: LONG SIGHING EXHALE: think about “fogging a glass”
💡 (EXCEPT #4/#5!)
✋REST as/when necessary. STOP if it HURTS!
1) SIDE PLANK:
- RIGHT side-lying position - Bottom forearm, elbow, shoulder make the same line - Legs together and knees bent (below your hips!) - LIFT up and ROLL forward:
💡 Weight on RIGHT hand, OUTSIDE RIGHT knee and foot. Look at your RIGHT WRIST.
- HOLD position and breath there: 5-7 breaths/RIGHT SIDE ONLY
2) DYNAMIC BEAR: -Start on all fours (Knees on ground) -Feet flexed. Knees under hips. Hands under soft elbows ✔️ SET UP: REACH arms LONG without crunching or shrugging and a FULL MOUTH EXHALE to let your ribs come down
-Keep KNEES UNLOCKED entire time -NASAL INHALE: Reach arms long and push hips backward and upward behind you. PUSHING through OUTSIDE PALM HEEL of each hand. -FULL MOUTH EXHALE: Return to start -6-8x
3) SINK SQUAT ISO:
-Hang on to upright securely (SOFT elbows!)
-Push yourself backward
-Knees UNLOCKED
-HEAVY HEELS
-HIPS move BACKWARDS as your TORSO moves FORWARD/DOWNWARD
-SQUAT down SLIGHTLY (Maintaining torso position…think ESCALATOR!)
-HOLD position and breathe there: 5-7 breaths
4) BACKWARD JUMP:
☝️ SAME SET-UP as above!
-Swings your ARMS FORWARD as you move backwards
PURSED LIP EXHALE: think about “blowing out birthday candles”
🛬 STICK THE LANDING:
-WHOLE FOOT
-HIPS BACK/DOWN
-HOLD momentarily
5) BACKWARD/FORWARD BEAR:
-Start on all fours
-Come into an A-Frame (HIPS higher than shoulders!)
❗ Emphasize pushing through the hands to lift off the floor
Breathe ANYWAY YOU WANT…but BREATHE!
-Move backwards/forwards in space allowing x 60 sec
Enjoy FEELING GOOD and “WORKED” after this one! 🤗 Dedicated to your health and longevity, Mike
P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.
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