The 6 Exercises I'd Do for the Rest of My Life — Transcript

Full transcript

1. 0:00What's up, y'all? Welcome back. I'm
2. 0:01Kelly Matthews, and in today's video,
3. 0:03I'm going to be telling you, as a
4. 0:0536-year-old woman who has been training
5. 0:07for well over a decade, if I had to pick
6. 0:10six exercises to do for the rest of my
7. 0:12life, what they would be considering
8. 0:14maintaining my strength, my muscle mass,
9. 0:17my bone density, and just living a long,
10. 0:20healthy, capable life. Number one is
11. 0:22going to be a barbell squat, obviously.
12. 0:36With the barbell squat, if you want to
13. 0:37get granular and say I have to pick one
14. 0:39barbell squat, I will say the barbell
15. 0:41back squat. Not only because it's my
16. 0:43favorite, but also because it allows me
17. 0:46to load up my squat heavy enough to
18. 0:49continue to progressively overload. If
19. 0:51we want to be a little less strict,
20. 0:53there are endless ways we can squat with
21. 0:55the barbell. We can back squat. We can
22. 0:57front squat. We can zer squat. And
23. 0:59you're going to keep your quads strong,
24. 1:01your glutes strong, your core strong.
25. 1:03It's covering so many bases. Not to
26. 1:06mention, when you're loading up heavy on
27. 1:07a compound exercise like this, you are
28. 1:10able to build muscle and maintain or
29. 1:11build bone density. So, you guys know
30. 1:15how to back squat, but we're going to do
31. 1:16it. I got 135 on the bar. You want to
32. 1:19line up your grip so that it's outside
33. 1:21of your shoulders a little bit. depends
34. 1:23on your preference, but you want to make
35. 1:24sure that you can get tight under the
36. 1:27bar. Kind of squeeze your elbows in.
37. 1:30Squeeze your shoulder blades in. Take
38. 1:32the bar up and out of the J hooks.
39. 1:34Separate your feet about shoulder width
40. 1:35distance. We're going to take a big
41. 1:36inhale. We're going to brace. Drop down.
42. 1:39Get our hips at least parallel with our
43. 1:42knees, if not lower, and then you're
44. 1:44going to drive up. Depending on what you
45. 1:47want to train, you can change your
46. 1:50depth, your stance, your bar position,
47. 1:53and it's so versatile. So, if I wanted
48. 1:55to train my glutes a little bit more,
49. 1:58I'm going to bring my stance more
50. 1:59narrow, and I'm going to send my hips
51. 2:01back more, and I'm just barely going to
52. 2:04get to parallel. This is a lot of glute.
53. 2:07If I want to train my quads more, I'm
54. 2:08going to widen my stance out a little
55. 2:10bit, and I'm going to drop completely
56. 2:12agrass. If I want to drain my adductors
57. 2:15a little bit more, I could even go a
58. 2:17little bit wider, turn my toes out, and
59. 2:20sit into a squat that way.
60. 2:25Number two is going to be a staggered
61. 2:27stance trap bar deadlift. If you want to
62. 2:30keep it broad, any type of trap bar
63. 2:32deadlift or deadlift really, a lower
64. 2:34body pull where we are pulling weight up
65. 2:36off the floor. The squat was our lower
66. 2:39body push. This is going to be our lower
67. 2:40body pull. The reason why I'm picking
68. 2:42the staggered stance specifically is
69. 2:44because we do want to get some single
70. 2:46leg work in there to where we are
71. 2:49challenging our pelvis to be strong. So,
72. 2:53you're getting into a position with your
73. 2:54pelvis that challenges it unilaterally
74. 2:58because you're really only as strong as
75. 3:01the pelvis your muscles come off of. So,
76. 3:04if you're only ever doing bilateral
77. 3:06work, you're going to have a hard time
78. 3:08kind of breaking through plateaus and
79. 3:10getting super duper strong. So, mixing
80. 3:12it up with some unilateral or in this
81. 3:15case kind of pseudo pseudo unilateral
82. 3:17where we're getting a staggered stance,
83. 3:19it's really going to benefit you in the
84. 3:20long term. So, our setup, your trap bar
85. 3:24might look different than this. This one
86. 3:27is lovely because
87. 3:29you can just wedge it up and load your
88. 3:32weight on. Shout out to Leo.
89. 3:35A lot of your trap bars will go all the
90. 3:37way around and you're going to step into
91. 3:39the middle to set up for whether you're
92. 3:43doing a staggered stance or a square
93. 3:45stance. Your working leg, you want that
94. 3:49shin to be in line with this wrist or
95. 3:53this hand. So, you don't want your hands
96. 3:56way out in front of you or way back
97. 3:58behind you. It's going to be really hard
98. 4:00for you to lift the bar up off the floor
99. 4:02that way. Coming into a staggered
100. 4:04stance, you can kind of determine how
101. 4:06far you want this foot back. I like to
102. 4:08keep it pretty close, almost in line
103. 4:10with my front heel, but it's very, very
104. 4:12important that you maintain hips with
105. 4:14distance between your feet. That you are
106. 4:16not setting up your feet on a tight
107. 4:18rope. You're not going to be able to
108. 4:19balance that way. It's going to be
109. 4:20really hard to get into position. So
110. 4:22your feet are always hips with distance
111. 4:24apart and you have some freedom of
112. 4:26movement for how far away you want your
113. 4:28back foot to be from your front foot.
114. 4:33I'm going to grab onto the handles
115. 4:36and what I want to do is sit into my
116. 4:39working hip. So I'm going to feel some
117. 4:41length through my working glute. And
118. 4:44what that's going to look like is before
119. 4:45you even come down, you can practice
120. 4:48taking your non- workinging hip, in this
121. 4:50case my left one, and pointing it in
122. 4:53toward my midline, so that I can open up
123. 4:56my right hip a little bit and sit back
124. 4:58that way. And you will feel it when you
125. 5:00get it. And you want to try and maintain
126. 5:02that throughout the movement. Once I'm
127. 5:04in position, I have my hip shift. I'm
128. 5:06going to push the floor away, stand all
129. 5:09the way up, and I'm going to push my hip
130. 5:11back. You'll notice that I'm getting a
131. 5:13little bit of a twist, a little bit of a
132. 5:15hip shift toward that side. And that's
133. 5:17really going to challenge my pelvis when
134. 5:19I'm in this single leg position. So,
135. 5:35okay, we covered lower body push, lower
136. 5:37body pull. We're moving on to some upper
137. 5:39body exercises. The first one is an
138. 5:43incline dumbbell bench press, which
139. 5:46probably sounds very specific, but I
140. 5:49think I have good reasoning for it.
141. 5:51Number one is that being up at an
142. 5:53incline, we can both train our pec
143. 5:56muscles, our chest, but we can also get
144. 5:58a better shoulder stimulus. So, if
145. 6:00you're forcing me to choose between a
146. 6:02flat bench press and an overhead press,
147. 6:04I'm going to split the difference and go
148. 6:06with an incline press so I can kind of
149. 6:07get best of both worlds. And I'm
150. 6:09choosing dumbbell because it's just
151. 6:11really adaptable. It's really easy to
152. 6:12use. It's a little more shoulder
153. 6:14friendly. And you're getting the
154. 6:16benefits of unilateral training without
155. 6:18actually unilateral training because
156. 6:20your arms are having to move
157. 6:22independently. Okay? So, it's going to
158. 6:24help you equal out any like strength
159. 6:27differences that you have from side to
160. 6:29side. So, I have my bench set at a 45°
161. 6:32incline and I'm going to set up with my
162. 6:35feet on the floor. If you're really
163. 6:36short, you might need to elevate your
164. 6:38feet up on some dumbbells or a step to
165. 6:40get into position. You're going to want
166. 6:42to use your thighs to kind of help you
167. 6:44bring the dumbbells up safely or get a
168. 6:46spotter. And you're going to do that by
169. 6:48kicking your knee up toward your face
170. 6:51and catching it. So, we'll do right,
171. 6:54left, and then we'll start with the
172. 6:56dumbbells up overhead. From here, I'm
173. 6:59going to pull my elbows down 30 to 45
174. 7:02degrees away from my torso. So, we don't
175. 7:04need to be straight up here like we're
176. 7:06at a tea. And we don't need to keep it
177. 7:08neutral either. Split the difference.
178. 7:10So, you look like an arrow if you
179. 7:12someone was looking at you from above.
180. 7:14In terms of range of motion, we want to
181. 7:16get at least to 90 degrees with our
182. 7:18elbows before we press back up. Okay.
183. 7:22So, here we're driving all the way up to
184. 7:25straight arms.
185. 7:30And my grip does rotate just a little
186. 7:32bit. Going from a full overhand grip to
187. 7:35that slight angle at the bottom.
188. 7:42This is going to train my pecs, my
189. 7:45triceps, my delts. It's going to cover a
190. 7:49lot. So, this is a great exercise to
191. 7:51have for the long term.
192. 7:54Next up, we have the pull-up. As much as
193. 7:57I didn't want to include the pull-up, I
194. 7:59feel like it's really hard to beat. It's
195. 8:02accessible. It's going to make you
196. 8:05strong as hell. You can always modify it
197. 8:07as needed and do them assisted or with a
198. 8:10band. Um, and it's going to help you
199. 8:12keep that overhead range of motion,
200. 8:14which we tend to lose as we get older.
201. 8:17I'm going to go neutral grip. Highly
202. 8:19recommend that's what you do as well.
203. 8:21It's going to be the most shoulder
204. 8:22friendly. It's going to be a little bit
205. 8:24easier than that overhand grip. in terms
206. 8:26of achieving more reps and more volume.
207. 8:29So, I already have my handles set.
208. 8:33You want them, if you can control it,
209. 8:35which a lot of times you can't. They're
210. 8:37usually fixed. But if you have
211. 8:38adjustable ones like this, you want it
212. 8:41to be about shoulder width so that you
213. 8:44can maintain that neutral grip while
214. 8:47you're relatively comfortable in your
215. 8:49shoulders. to start coming down into a
216. 8:53full hang. I'm going to start in a
217. 8:54hollow body position. So, my feet are
218. 8:57slightly out in front of me. Tail
219. 8:59tucked. Ribs are over my hips. My
220. 9:02shoulders are away from my ears. This is
221. 9:04great core training as well. If you're
222. 9:06looking for core training in this
223. 9:07series, from here, I'm just going to
224. 9:10drive my elbows straight down. Pull
225. 9:13myself at least up to 90 degrees. Like
226. 9:15this actually is plenty of range before
227. 9:17you lower back down. Number
228. 9:27five is going to be a pogo hop. We're
229. 9:29shifting gears a little bit away from
230. 9:30strength work into some extensive pio.
231. 9:34So these are, you know, fairly low
232. 9:36intensity, very accessible, something
233. 9:38that almost anybody could do or build up
234. 9:41to doing. And more and more research is
235. 9:44showing that plyometrics
236. 9:46are the thing that we need to do to
237. 9:48build and maintain bone density.
238. 9:50Strength training is fantastic, but if
239. 9:53you want the most bang for your buck in
240. 9:55terms of building and maintaining bone
241. 9:57density, incorporating some jumps or
242. 10:00some hops into your routine on a
243. 10:02day-to-day basis or even just a couple
244. 10:03times a week is going to make a huge
245. 10:06difference. a pogo hop. The best way to
246. 10:08approach it is like jumping rope. And if
247. 10:12you're somebody that likes to jump rope,
248. 10:14that's a great one to include. You're
249. 10:15basically just doing hundreds of pogo
250. 10:17hops when you do that. So, you're just
251. 10:19going to start by bouncing on the balls
252. 10:21of your feet.
253. 10:23This is a pogo hop. You're going to
254. 10:25start really small. You could do this
255. 10:27while you're brushing your teeth, but
256. 10:29the goal is for you to spend less time
257. 10:31on the ground and spend more time in the
258. 10:35air and get a little more springy on
259. 10:37your feet.
260. 10:39Once you get good at these, you can move
261. 10:41forward, you can move backwards, you can
262. 10:44move side to side, and putting those
263. 10:47different types of stress on your
264. 10:49muscles, tendons, and bones are going to
265. 10:51be fantastic for you. So, you're
266. 10:53basically teaching your tissue how to
267. 10:55handle stress. Even just incorporating
268. 10:58somewhere around 20 jumps or hops a day,
269. 11:01and doing that consistently is going to
270. 11:03mean a lot for the health of your bones,
271. 11:05muscles, and tendons in the long term.
272. 11:07All right, our final number six. Did you
273. 11:10think we were going to leave this video
274. 11:11without me including sprints? Probably
275. 11:14not. Now, this is my list of things that
276. 11:16I would choose to do for the rest of my
277. 11:18life. Um, but I would highly highly
278. 11:22suggest that even if you are not running
279. 11:24sprints, that's not in your practice
280. 11:26that you are doing some type of
281. 11:29highintensity sprint work either on a
282. 11:32treadmill, outside, on a bike, on an
283. 11:35urg, a ski urg. There are swimming.
284. 11:38There are so many ways that you can
285. 11:39incorporate highintensity training, but
286. 11:42especially for women, we need to be
287. 11:43doing that pretty consistently. If you
288. 11:46can do it once, even twice a week, it's
289. 11:49going to be fantastic for your
290. 11:50cardiovascular health. We're going at a
291. 11:52really high intensity. So, you're
292. 11:54basically building stronger
293. 11:56mitochondria. And when it comes to V2
294. 11:59max, which is something that we people
295. 12:00talk a lot about when it comes to
296. 12:02longevity, we talk a lot about zone 2
297. 12:04training, which is great, but it takes a
298. 12:06lot of time and you're actually going to
299. 12:08move the needle more with highintensity
300. 12:09work. So, if you can pick one of the
301. 12:11two, I would pick your sprint work. So I
302. 12:14am going to do some sprints on the curve
303. 12:15treadmill today. Sprint work is really
304. 12:18considered anything like 30 seconds and
305. 12:20under of very high intensity work with
306. 12:23long rest. We are not doing super short
307. 12:26rest periods. We want to allow our body
308. 12:27to recover so that we can come back and
309. 12:30repeat that really explosive effort. So,
310. 12:33typically when I do a sprint workout on
311. 12:35my own, if I'm going to be doing sprints
312. 12:37on the treadmill, I would typically
313. 12:39sprint somewhere between 10 and 15
314. 12:42seconds really hard with a very nice
315. 12:45long warm up, okay? To make sure that
316. 12:47I'm ready to go. But I'll go 10 to 15
317. 12:50seconds on and I will go at least 2
318. 12:52minutes off in between intervals.
319. 12:58All
320. 13:11right, there you have it. Those are my
321. 13:14six exercises that I would pick to do
322. 13:16for the rest of my life to be as strong,
323. 13:19healthy, and capable as I possibly can
324. 13:21well into my old age. Thank you for
325. 13:23joining me. If you like my content,
326. 13:26please subscribe. You can also find me
327. 13:28on Instagram and Tik Tok, Kelly
328. 13:30Matthews. I'll see you guys next time.