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Squat & Lunge Power via a Lesson from Mom...

Back in December, my mom finally agreed to attend a beginner kettlebell class and also learn some Z drills specific to her. I learned a couple of powerful lessons watching her at the young age of 53 and the way she moves and many others at this age move. Here goes:

1 AGE is NOT a factor in movement contrary to what most people will try to give you as an excuse. When you maintain mobility, you should be able to move and do anything you want to age 100 and beyond.

2 Squat power is deficient at this age bracket, but also in every other age bracket. People seem to dislike squats. Why? Because they hurt. Not hurt as in 'pain' but as in discomfort and being 'sore'. This soreness will be short-lived as the body will adapt as in the SAID principle (Specific Adaptation to Imposed Demands). Squatting is important because it is a gross motor movement and one of the Primal Movements (Chek). Squatting also works some of the largest muscles in the body, thus providing more bang for the buck.

3 Lunging power. Also grossly deficient in the general public. Again, because it is 'hard' (or whatever excuse you would like to insert here). I see it every day: people have a very difficult time starting from a dead stop lunge (knee on the floor) to returning to a standing position WITHOUT using their hands as a brace on their knee. This can be from numerous things: No unilateral work on the legs...mobility issues...muscles not firing appropriately. Every time you think that lunges are important think of this scenario regardless of your age:

Johnny: "Grandma/pa will you play with my train set on the floor?"
Grandma/pa: "I might be able to get down there, but I won't be able to get up."

How important is it to you to play with your grandkids on their level?

So lunging is another Primal movement from Chek.


Squats and Lunges. Do 'em. Different ways. Different levels. Bodyweight. Weighted. Jumping. Whatever. Do them. Do them often.

First of it's kind...

Kettlebells and Z Health. The first of it's kind. 19 folks of all ages and levels. Kettlebell basics. Z Health basics. Saw some major improvements in movement by the end of the day.

Finished them off with about 26 total minutes of what I like to call "Exercise Snacks." This year's motto: Unplug in 08. That means get off that damn treadmill and do some real conditioning.

Here is how it went down:
Gymboss Timer 20 seconds on / 10 seconds off

Snatch L
Snatch R
Bodyweight Squats
3 rounds

Rest 1 minute
Clean & Press L
Clean & Press R
High Pull L
High Pull R
3 Rounds

Rest 1 minute

Mountain Climbers
Windmills L
Mountain Climbers
Windmills R
3 rounds

Rest 3 minutes

"Mini Sissy Test"
Swings Burpees
12 1
11 2
10 3
9 4
8 5
7 6
6 7
5 8
4 9
3 10
2 11
1 12

Everyone did great 12 of the 19 drove a minimum of 2 hours to attend. All in all a great day!

Here are some pics
















You missed it? Be there next time!