Milo Bryant is a performance coach as well as an experienced journalist. He’s also in his 50s—and his book Unstoppable After 40 gives you the roadmap to do more than merely remain active as you “mature.” Milo trains hard and recovers even better so he can do what he wants, when he wants. Get ready to use his methods to become unstoppable. This isn’t your dad’s middle age.
Every single desk job creates the same issues. When you sit for hours on end, your hip flexors get tight, and your chest muscles get short. You slump over just a bit. And the truth is, that leaves you ill-prepared for your favorite workout. And the older you get, the more this opens you to injuries on every exercise, whether you’re bench-pressing or curling or squatting.
That doesn’t mean you need to spend hours warming up. Truth is, you can loosen those tight hip flexors, open your chest, and fire up your core all at once, with one simple warmup move. That exercise is called the Spiderman lunge with rotation, and, point blank, every over-40 guy should be doing this.
In just a few minutes (think 60 seconds on, 30 off, for 2-3 sets) you can get a host of benefits to prep for any workout. Because you own a pushup position to start, you wind up firing up your abs and glutes, teaching your core to stabilize your lower back. You’re also challenging and opening your tight hips. And as you reach for the ceiling on each rep, you get a chance to squeeze your shoulder blades and stretch your chest muscles too.
It’s a dynamic stretch that you can use in a variety of ways, too. The move should definitely be a staple in every over-40 guy’s warmup, but you can also use it at anytime throughout your day. Some guys stretch their arms toward the ceiling when they get up from their desks. You can drop to the ground like you’re making a Marvel Cinematic Universe cameo and loosen your entire body.
Seriously, fellas, do these every day and your bodies will move better, longer. You might even feel like a superhero.
How to Do Spiderman Lunges
Start in the pushup position, hands directly below your shoulders, abs and glutes tight. Then step your left leg forward so it’s alongside your left hand and your knee forms a 90-degree angle. Squeeze your right glute as you do this, and hold for a second. Shift back to the pushup position. Repeat the process on each side. Do 5 reps per leg.
How to Do the Spiderman Lunge with Rotation
Start in pushup position, hands directly below your shoulders, abs and glutes tight. Then step your right leg forward so it’s alongside your right hand and your knee forms a 90-degree angle. Squeeze your left glute as you do this. Keeping your left hand on the ground, reach your right hand toward the ceiling, continuing to keep your hips square. Your eyes should follow your right hand. Reverse the movements back to pushup position, then repeat on the other side. Do 5 reps per leg.
Best Coach Cues for Spiderman Lunges
● The front heel remains on the ground.
● Breathe out while pushing the pelvis as close to the ground as possible.
● Keep the back as flat as possible
Best Coach Cues for Sprinters’ Lunges w/Rotation
● Slow down on the rotation. Hold the hand at the top and own the movement.
● Breathe out while you simultaneously press the pelvis down and rotate toward the forward knee.
● Work to get a straight line between the bottom hand and top hand.
Helpful Tip for Better Sprinters’ Lunges w/Rotation
Focus on each individual movement. So: Get into the pushup position, and step your foot up to your hand. That’s move one. Reach down and put both hands on the ground. That’s move two. Take one hand off the ground and rotate the torso toward the knee that is forward and hold that position. That’s move three. We should be able to own each movement individually.
Milo Bryant, CSCS, is a California-based trainer and an award-winning journalist.
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