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 -Clock/timer -A mat
-Pillow/Cushion -Chair/Bench
-Beach Towel Here’s what you’re gonna do:
Strength Circuit: 15-30 min running clock...Complete all the reps of each move for as many rounds as possible in the allotted time with your BEST TECHNIQUE.
REST as/when necessary. STOP if it HURTS!
1) 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
2) REVERSE LUNGE:
💡Assistance? Absolutely, you can use the back of a chair or countertop! -Start in a standing position.
FULL MOUTH EXHALE: Let your ribs come down
-ALTERNATING legs -NASAL INHALE: Step backwards/downwards. Let back knee lightly touch the ground if possible -FULL MOUTH EXHALE: Return to stand
💥FRONT LEG:FOOT, KNEE, and HIP SAME LINE!
-6-8 reps/side
3) INCLINE MOUNTAIN CLIMBER
🪑Use chair or bench -Body forward. SHOULDERS in front of HANDS
-SOFT elbows
💥CHIN UP a bit!
-FULL MOUTH EXHALE: Let your ribs come down
-NASAL INHALE: Knee to chest -FULL MOUTH EXHALE: Return to start -6-8reps/side
4)DOORWAY PULLS
-Wrap long towel around doorknobs (TOP to BOTTOM) WATCH VIDEO! Or any SECURE upright.
-Safe/confirmed grip. Trust fall back.
-FULL MOUTH EXHALE: Let your ribs come down
-Should be tension in the towel. No slack in your arms.
-NASAL INHALE: Pull elbows to your sides (NOT BEYOND!) A bit off your rib cage.
-FULL MOUTH EXHALE: Return to starting position. NO SHRUGGING!
-12-15x
💥If your GRIP begins to FAIL…STOP! REST!
5)STANDING CHOPS -Staggered Stance
-One leg forward/One leg back -BOTH KNEES SOFT…BUT THEY DON’T BEND! -FRONT KNEE OVER ANKLE! -FULL MOUTH EXHALE: let your ribs come down -INHALE: Reach your object of choice over same side shoulder as FRONT LEG -EXHALE: Chop FAST/LOOSE down/across body and STOP ABRUPTLY at OPPOSITE SIDE POCKET -8/each side
Enjoy FEELING GOOD 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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