Younger Next Year

 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. 

1. Slow March with Shoulder Flexion
2. The Bridge.
3. Crunch and Plank
4. Dynamic Handspring Stretch
5. Side Planks
6. Cat/Camel Mobilization
7. Bird Dogs

Glute Strengthening

1. Hip Circles
2. Squats
3. Clam Shell
4. Split Squats
5. Quadruped Hip Extension 

Stretches. In all stretches use a neutral spine and a braced core.

1. Hamstring Stretch
2. Glute Stretch. The crossed 
3. Piriformis Stretch
4. 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. 

1. Squats
2. Split Squats
3. Single Leg Squats
4. Lunge (Great for strength and balance)
5. Lateral Lunge
6. Pull Downs
7. One Armed Dumbbell rows
8. One Armed Cable Rows
9. Pushups or Chest Presses
10. Single Armed Dumbbell presses
11. Single Armed Cable Presses
12. Split Squat with Overhead Press
13. Rotation chop with medicine ball or cable machine 
14. Squat Single-Arm Overhead press
15. Back Step Lunge Row
16. Squat Arm Curl
17. Bend Pull Overhead 
18. I's and T's with dumbbells
19. Rotator Cuff External Rotation with Dumbbells
20. Hip Extension Lift
21. Planks
22. Side Plank
23. Crunch
24. TRX Riptrainer Drags