Core Knowledge
Contents
The Longevity Workout
The following workout will help improve your quality of life through strength and flexibility movements.
photo by Dave Cruz
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Training
Prehab
| Movements | Sets | Reps | |
|---|---|---|---|
| Hip Abduction - Quadruped | 01 | 08 reps each | Play Video |
| Y - Physioball - Golf | 01 | 08 | Play Video |
| T - Physioball - Golf | 01 | 08 | Play Video |
| W - Physioball - Golf | 01 | 08 | Play Video |
| L - Physioball - Golf | 01 | 08 | Play Video |
| Hip Flexion - Quadruped Rocking | 01 | 08 | Play Video |
| Hip Adduction - Sidelying | 01 | 08 reps each | Play Video |
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Hip Crossover - Feet Down | 01 | 06 reps each | Play Video |
| Glute Bridge | 01 | 10 | Play Video |
| Knee Fallouts | 01 | 06 reps each | Play Video |
| Knee Hug - Moving | 01 | 06 reps each | Play Video |
| Reverse Lunge - Moving | 01 | 06 reps each | Play Video |
| Knee Hug to Forward Lunge - Elbow to Instep | 01 | 06 reps each | Play Video |
| Leg Cradle | 01 | 06 reps each | Play Video |
| Inverted Hamstring Stretch | 01 | 06 reps each | Play Video |
| Lateral Squat | 01 | 06 reps each | Play Video |
| Heel to Butt - Moving Forward with Arm Reach | 01 | 06 reps each | Play Video |
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 |
| Romanian Deadlift - Dumbbell | 02 | 08 | Play Video |
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 |
| Rotational Row - 1 Arm Cable Kneeling | 02 | 04 reps each | Play Video |
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 |
| Row - 1 Arm / 1 Leg Contralateral Dumbbell | 02 | 08 reps each | Play Video |
| Biceps Curl Standing Barbell | 02 | 04 reps each | Play Video |
| Push Up - Close Grip | 02 | 10 | Play Video |
| Russian Twist - Physioball | 02 | 10 | Play Video |
Regeneration
| Movement | Sets | Reps | |
|---|---|---|---|
| Foam Roll - Pecs | 1 | minute each | Play Video |
| Foam Roll - Adductor | 1 | minute each | Play Video |
| Foam Roll - Hamstring | 1 | minute each | Play Video |
| Quad / Hip Flexor Stretch - Kneeling | 1 | 10 reps each | Play Video |
| Rope Stretch - Straight Leg Hamstring | 1 | 10 reps each | Play Video |
| Rope Stretch - IT Band / Glute | 1 | 10 reps each | Play Video |
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