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Workouts

The Longevity Workout

The following workout will help improve your quality of life through strength and flexibility movements.

Dave Cruz

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Training

Prehab

Movements Sets Reps
Hip Abduction - Quadruped 01 08 reps each Play Video

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Y - Physioball - Golf 01 08 Play Video

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T - Physioball - Golf 01 08 Play Video

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W - Physioball - Golf 01 08 Play Video

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L - Physioball - Golf 01 08 Play Video

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Hip Flexion - Quadruped Rocking 01 08 Play Video

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Hip Adduction - Sidelying 01 08 reps each Play Video

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Movement Prep

Movements Sets Reps
Hip Crossover - Feet Down 01 06 reps each Play Video

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Glute Bridge 01 10 Play Video

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Knee Fallouts 01 06 reps each Play Video

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Knee Hug - Moving 01 06 reps each Play Video

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Reverse Lunge - Moving 01 06 reps each Play Video

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Knee Hug to Forward Lunge - Elbow to Instep 01 06 reps each Play Video

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Leg Cradle 01 06 reps each Play Video

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Inverted Hamstring Stretch - Endurance 01 06 reps each Play Video

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Lateral Squat 01 06 reps each Play Video

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Heel to Butt - Moving Forward with Arm Reach 01 06 reps each Play Video

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Strength Superset 1

Movements Sets Reps
Perform one movement after another without resting between moves. Rest 60 seconds, then repeat the superset.
Bench Press - Incline Dumbbell 02 08 Play Video

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Romanian Deadlift - Dumbbell 02 08 Play Video

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Strength Superset 2

Movement Sets Reps
Perform one movement after another without resting between moves. Rest 60 seconds, then repeat the superset.
Physioball Plate Crunch (Behind Head) 02 15 Play Video

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Rotational Row - 1 Arm Cable Kneeling 02 04 reps each Play Video

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Strength Circuit

Movement Sets Reps
Circuit: Perform each movement in succession with little or no rest between moves.
Forward Lunge - Dumbbell 02 10 reps each Play Video

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Row - 1 Arm / 1 Leg Contralateral Dumbbell 02 08 reps each Play Video

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Biceps Curl Standing Barbell 02 04 reps each Play Video

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Push-up - Close Grip 02 10 Play Video

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Russian Twist - Physioball 02 10 Play Video

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Regeneration

Movement Sets Reps
Russian Twist - Physioball 1 minute each View Details
Foam Roll - Adductor 1 minute each Play Video

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Foam Roll - Hamstring 1 minute each Play Video

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Quad / Hip Flexor Stretch - Kneeling - Endurance 1 10 reps each Play Video

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Rope Stretch - Straight Leg Hamstring 1 10 reps each Play Video

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Rope Stretch - IT Band / Glute 1 10 reps each Play Video

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Tags: Flexibility, Strength, Longevity, Mobility, Injury Prevention

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