Milo Bryant it’s a performance coach as well as an experienced journalist. He is also 50 years old, and his book Unstoppable after 40 gives you the roadmap to do more than just stay active as you “mature.” Milo trains hard and recovers even better so he can do what he wants, when he wants. Get ready to use his methods to become unstoppable. This is not your father’s middle age.
Every desk job creates the same problems. When you sit for hours, your hip flexors tighten and your chest muscles shorten. You slump a bit. And the truth is, that leaves you ill-prepared for your favorite workout. And the older you get, the more you expose yourself to injury in every exercise, whether you’re bench pressing, curling, or squatting.
That doesn’t mean you have to spend hours warming up. The truth is, you can loosen those tight hip flexors, open your chest, and fire up your core all at once, with one simple warm-up movement. That exercise is called the Rotating Spiderman Lunge, and without a doubt, every man over 40 should be doing this.
In just a few minutes (think 60 seconds, 30 seconds, for 2-3 sets) you can reap a host of benefits to get you ready for any workout. Because you’re in a pushup position to start with, you end up firing your abs and glutes, teaching your core to stabilize your lower back. You are also challenging and opening up your tight hips. And as you reach the ceiling on each rep, you get a chance to squeeze your shoulder blades together and stretch your chest muscles, too.
It is a dynamic stretch that you can also use in various ways. The move should definitely be a staple in every man over 40’s warm-up, but you can use it at any time of day, too. Some guys stretch their arms to the ceiling when they get up from their desks. You can drop to the ground like you’re doing a Marvel Cinematic Universe cameo and loosen up your whole body.
Seriously folks, do this every day and your bodies will move better and longer. You might even feel like a superhero.
How to do spiderman lunges
Start in the push-up position, with your hands directly under your shoulders, abs and glutes engaged. Then step forward with your left leg so that it is next to your left hand and your knee is at a 90-degree angle. Squeeze your right glute as you do this and hold for a second. Change back to the push-up position. Repeat the process on each side. Do 5 reps per leg.
How to do the spiderman lunge with rotation
Start in a plank position, with your hands directly under your shoulders, abs and glutes engaged. Then, step your right leg forward so it’s next to your right hand and your knee is at a 90-degree angle. Squeeze your left glute as you do this. Keeping your left hand on the floor, reach your right hand toward the ceiling, keeping your hips square. Your eyes should follow your right hand. Reverse the movements back to the push-up position, then repeat on the other side. Do 5 reps per leg.
Best Trainer Cues for Spiderman Lunges
● The front heel remains on the ground.
● Exhale as you push your pelvis as close to the floor as possible.
● Keep your back as flat as possible
Best Coach Cues for Sprinter Lunges with rotation
● Slow down the rotation. Hold your hand at the top and own the move.
● Exhale as you simultaneously push your pelvis down and rotate toward your front knee.
● Work to get a straight line between your bottom hand and your top hand.
Useful tip to improve lunges for sprinters with rotation
Focus on each individual move. So: get into the push-up position and bring your foot up to your hand. That’s move one. Crouch down and put both hands on the ground. That’s move two. Take one hand off the floor and twist your torso toward your forward knee and hold. That’s move three. We should be able to own each move individually.
Milo Bryant, CSCS, is a California-based coach and award-winning journalist.
