Longevity Smart Moves: STRONG Abs = STRONG Back

Let’s talk back pain. It’s been documented that up to 60-70% of people will experience some form of back pain in their lifetime.


The usual culprits are a sedentary lifestyle and repetitive movement patterns and strains. But can also be caused by an acute injury like a fall, a strain during training, incomplete healing from a prior injury, being in an awkward position for long periods, or even just a slight movement in the wrong direction. Long and short of it…back pain just plain SUCKS!


And contrary to popular belief, we don’t have to be “sore” all the time. In fact, sometimes we get so used to pain that we just learn to deal with it, but it doesn’t have to be this way.


I encourage you to practice a Longevity Smart Move based on your body type and needs regularly and pay attention to “changing” your posture as often as possible…sitting, standing, lying down, etc.


If you’ve followed me for a hot minute, you know I take a focused, dedicated approach to strength training. And that’s what my LONGEVITY SMART MOVES are all about. Because training SMART is directly related to what we want and need in our daily life and the activities we want to be able to do well…and actually feel GOOD doing them!


👉🏻Before we go any further, I just want to remind you that if you have any ongoing issues-particularly related to pain and weakness, this information is no substitute for being seen by a medical practitioner.


Again, I want to credit my friend and mentor, Zac Cupples for the inspiration behind these moves.


Choose the LONGEVITY SMART MOVE variation based on your body type and needs.

🤸‍♂️ Loosey-Goosey: Just feel SUPER LOOSE and BENDY all over.

🏋️ Super Stiff: Just feel STIFF all over.


START HERE: Practice INHALING - Find the MOST COMFORTABLE position based on your “body type”:

- 🤸‍♂️ Loosey-Goosey: LEFT KNEE a bit forward

- 🏋️ Super Stiff: RIGHT KNEE a bit forward

- NASAL ONLY breathing! (Tongue against the palate. MOUTH CLOSED!)

- LONG EXAGGERATED SILENT INHALE (NO NECK!) Then normal exhale out.

- Pause (Breath normally). Wait for the next inhale to come. Repeat.

- 8-12 breaths




Here’s what you’re gonna need:

-Clear/Comfortable space

-Maybe a mat

-Cushion/Pillow/Beach towel


Here’s what you’re gonna do:

🤸‍♂️Dead Bug Same Side Connect Tap: -Lie on your back -SUBTLE TUCK of your hips (Low back kissing ground!) -FULL MOUTH EXHALE (GET ABS!) -Bring both knees up 💥SILENT INHALE. FULL MOUTH EXHALE: bring same side elbow to knee -REACH with the shoulder blade (NO SAGGING!) -FULL MOUTH EXHALE: Bent leg foot tap. SILENT INHALE: Knee to chest.

-Repeat: 10-12/side x 2rds


🏋️Off-Set Kneeling Walkout: -Start on your hands and knees -SUBTLE TUCK of your hips -GENTLY PUSH CHEST away from the ground with your arms (NO CRUNCHING!) -RIGHT KNEE a little further ahead of the left -FULL MOUTH EXHALE: hand walkout and overhead -SILENT INHALE: hand walk back to starting position 💥Don’t lose your tuck or sag walking hands out! Lower body follows upper body! -Repeat: 10-12 x 2rds


Make this part of your DAILY LONGEVITY MAINTENANCE routine. On their own or as part of your warm-up this will make an amazing addition to your movement repertoire.


Let me know how you feel afterwards. I’d love to know:)

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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