Younger Next Year: The Exercise Program &
Younger Next Year Back Book
These appear to be a franchise. At their core they are honest books even though the message is a bit tough-- to stay healthy, you should exercise 50 or 60 minutes a day 6 or 7 days a week. Most days should be cardio. You should strength train two days a week. Do so with proper form, and use free weights over machines since free weights force you to practice balance. *Never* lift and twist. Exercise your core every day. Don't slouch. Walk, stand & sit with a neutral spine posture.
Daily Core Exercises. Keep your spin neutral. Clench your core through out the reps. Done curve your spine.
- Slow March with Shoulder Flexion
- The Bridge.
- Crunch and Plank
- Dynamic Handspring Stretch
- Side Planks
- Cat/Camel Mobilization
- Bird Dogs
Glute Strengthening
- Hip Circles
- Squats
- Clam Shell
- Split Squats
- Quadruped Hip Extension
Stretches. In all stretches use a neutral spine and a braced core.
- Hamstring Stretch
- Glute Stretch. The crossed
- Piriformis Stretch
- Psoas Stretch (This is the lunge like stretch that I don't enjoy)
Twenty Five Strength Training Exercise. Do strength training twice a week. During a session do two lower body, and two upper body.
- Squats
- Split Squats
- Single Leg Squats
- Lunge (Great for strength and balance)
- Lateral Lunge
- Pull Downs
- One Armed Dumbbell rows
- One Armed Cable Rows
- Pushups or Chest Presses
- Single Armed Dumbbell presses
- Single Armed Cable Presses
- Split Squat with Overhead Press
- Rotation chop with medicine ball or cable machine
- Squat Single-Arm Overhead press
- Back Step Lunge Row
- Squat Arm Curl
- Bend Pull Overhead
- I's and T's with dumbbells
- Rotator Cuff External Rotation with Dumbbells
- Hip Extension Lift
- Planks
- Side Plank
- Crunch
- TRX Riptrainer Drags
