For today’s warm-up, set up two cones that are spaced apart by 10-feet. Without crossing your feet, shuffle side-to-side between the cones for 30-seconds. This is a great exercise to help with lateral stability and reaction. You never know when you’re going to have to take a sharp step to the side to avoid a fall. Developing and maintaining the ability to change direction is a big part of avoiding falls. A lot of times this type of training gets over complicated but it doesn’t have to. What we are doing today is more than sufficient to provide a stimulus to keep you sharp.
2 rounds, for quality:
30-seconds 10-foot side shuffles
10 reps up and down dogs
10 reps alternating scorpion stretch
30-seconds 10-foot side shuffles
10 reps alternating side lunge
10 reps alternating samson lunge
3 sets, heavy across:
8 reps RDL
90-second rest between sets
3 sets, heavy across:
8-12 narrow stance heels elevated goblet squats
8-12 push-ups
60-seconds rest
As many rounds and reps as possible in 10-minutes:
6 strict pull-ups
20 alternating box step-ups *no external load
Challenge Accepted
Motivate your friends and the hunting community at large. Share alternate or complimentary workouts. Post your sets in the comments and let us know how you feel pre/post workout.