Men over 40 can use the two-step kettlebell getup for an effective exercise to develop healthy t-spine mobility and core strength. Add the two-step getup to your training twice a week, doing 2 sets of 10 reps on each side.

How to Do the Two-Step Getup

• Lie faceup with your left leg straight and your right knee bent, right foot flat on the ground. Your left arm should be on the ground. Hold a light dumbbell or kettlebell in your right hand, directly over your right shoulder.
• Pressing your left upper arm and elbow into the ground, push your right shoulder upward, continuing to keep your right arm straight. Watch the weight as you do this.
• Rise to a sitting position by straightening your left arm until your upper body is propped up only on your left hand. Lower with control back to the start. Do 10 reps per arm.

Best Coaching Cues for the Two-Step Getup

● Consciously engage the core before starting the first movement.

● Keep the foot of the extended leg on the ground throughout the movement. You’re using leverage instead of strength if the foot comes off the ground.

● The complete motion should be smooth. No “jerking” the shoulders or noggin off the ground.

Helpful Tip for the Two-Step Getup

Fellas, you have to remember the first movement is rotating the shoulders. This is not like a traditional abdominal crunch—you’re not raising your head first. Rotate the shoulders, continue pushing the extended arm vertical and allow the head to follow. Your T-spine should be rotated at least to a 45-degree angle (in relation to the ground) when you’re raised to the forearm.

0:00 Swing 10/10 (12/12)
1:00 (Clean and) Press 5/5
2:00 Row 10/10
3:00 Squat 5/5
4:00 Rest
5:00 Repeat (5 rounds total)

What do I mean by hollow body position?

It’s characterized by a shortening of the anterior part of the torso (abs are contracted) and a posterior pelvic tilt (to achieve the posterior pelvic tilt, think about squeezing your butt cheeks together). Ultimately, doing this puts your body in a hollow, or banana-shaped, position—hence the name.

If you’re in a hollow hold position on the floor, it means just your bum and lower back only are touching the floor. Your shoulder blades and extended legs shouldn’t be touching the floor, your heels should hover just a couple inches off the ground, and your arms should be extended straight overhead squeezing your ears.

1. Deadbug Holds

2. Wall Deadbugs

4. Straight-Legged Deadbug Holds

5. Tuck-Ups

The Hollow Mash-Up

If you think your hollow body position is already pretty solid, try this hollow body mash-up test. Can you do it unbroken?

10 V-Sits
15 Tuck-Ups
20 Hollow Rocks
30 Second Hollow Hold

You'll blast abs, obliques, lower back muscles, and glutes by combining sprinter situps and gator rolls in this at-home, no-equipment core finishing move from Ebenezer Samuel, C.S.C.S.

The best part: You can do this core series anywhere.

• Start with your back on the ground, lower back glued to the floor, arms and legs slightly off the ground. Contract your abs and lift legs and shoulder blades off the ground. You're now in a hollow hold.
• Roll over to the left onto your belly and then your back quickly; do this without letting arms or legs touch the ground. You should land in a hollow hold.
• Go right into sprinter situps: Maintain a hollow hold and elevate your torso while tucking your right knee to your chest. Then return to a hollow hold and repeat the move on the other side. That's 2 reps.
• Gator roll to the other side; now do 4 sprinter situps.
• Repeat the pattern until you've completed the round of 10 sprinter situps.
• Rest 1 minute; do 3 sets.

All the tips you need to prevent running injuries, including form tips, strength and mobility moves, and more.

Kettlebell size:
Men—12kg to 20kg
Women—8kg to 12kg

Method:
Snatch the kettlebell, lower it from the lockout to the rack position, take one step forward, drop the kettlebell from the rack, and then snatch again. Repeat. Switch hands every 5-10 repetitions.

https://www.onnit.com/academy/kettlebell-snatch/

KETTLEBELL SNATCH Crash Course
https://www.youtube.com/watch?v=NPEpKOxsAVE

The posterior chain—you’ve undoubtedly heard people waxing prolific about this topic, particularly in response to sedentary lifestyles. It’s a great buzzword to make yourself sound smart while describing a very simple concept. The posterior chain—you’ve undoubtedly heard people waxing prolific about this topic, particularly in response to sedentary lifestyles. It’s a great buzzword to make yourself sound smart...

Complete the recommended reps for each of the four moves and repeat the circuit two to three times.

1. Hip Shifts (30 secs)
2. Loaded Beasts (Do 10 reps)
3. Elevated 90/90 Hip Switch (3 reps on each side)
4. Supported Marches (hold for 30 secs, 3 reps each side)

I am not a fan of jumping lunges — at all.

• Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.
• Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.
• Straighten both legs as you press the weights back toward the ceiling. This completes one rep. Do 10, then switch legs.

If you’re willing to be creative, a set of elastic bands can be as effective as a gym full of weights.

Men over 40 can add the scorpion stretch, a floor based mobility exercise, to combat lower back pain and promote better movement.

Spiderman to Scorpion: Eb and Swole

To start, lie face-down on the floor, with your arms extended out on either side. Bend your left knee toward your glute, then squeeze the muscle to raise your left leg straight up, keeping your knee bent. Bring your left leg across your body—if you're able, try to touch the floor on the other side. Your torso will raise off the floor, but don’t let your hands move. Rotate your head along with the movement. When you’ve brought your left foot as close to the ground (and eventually, your right hand) as possible, hold the position for a beat. Then, slowly return to the starting position. Repeat the same movement for the right side of your body to complete one rep.

This month-long, full-body kettlebell workout routine uses compound exercises to challenge you to move like an athlete. 

The Warmup

Do these 2 movements as a circuit, with no rest between sets. Do 3 sets. 20 seconds per exercise.

• Chest-Supported Good Morning
• Bottoms-Up March

Strength Circuit 1

Do 3 sets of this circuit. Rest 45 seconds between moves, 90 seconds after each set.

• Dead-Stop Swing (8-10)
• Split Jerk (8-10 per side)

Strength Circuit 2

Do 3 sets of this circuit. Rest 45 seconds between exercises, 90 seconds after each set.

• Racked Reverse Lunge (8-10 per side)
• Staggered-Stance Deadlift (8-10 per side)

The Finisher

Do these 2 movements back-to-back with no rest between sets. Do as many sets as you can in 5 minutes

• Figure 8 to Hold (3 sets of 10)
• Kettlebell Clean (3 sets of 8)

Anti-rotation exercises build core strength by helping you resist force pulling at your sides. Here's how that can make you a stronger runner.

• Bird Dog With Yoga Block
• Weighted Offset Dead Bug
• Plank Pillar March
• Pallof Press
• Single-Arm Press With Balance
• Single-Arm Swing

This high-intensity workout is anything but boring - time flies by as you jump, twist, and lift. Celebrity trainer and Barry’s Bootcamp instructor Astrid Swan McGuire created a 20-minute scorch session that works every muscle in your body. You will have tons of fun

Strengthen Your Hip Flexors

• Sit to Tuck
• Hip Flexor Strengthening
• Hip Flex to Squat
• Hip shrimp
• Squat Walk

Below are four awareness exercises to improve mobility through the pelvis.

So you want to get mobile. You have dreams of dropping into a deep squat with ease, of being the person that can fold forward into a pancake position. Or maybe your goals are a little less lofty. Maybe you just want to be able to bend down and not feel like things are going.

This workout helps runners gain a greater range of motion, increase their mobility, and increase their flexibility.

1. Back Squat 1:00
2. Deadlift 2:12
3. Bench Press 3:16
4. Pull Up 4:15
5. Facepull 5:00
6. External Rotation 6:10
7. Lunges 6:40
8. Push Up 7:55
9. Overhead Press 9:06
10. Lying Tricep Extension 10:30
11. BB Curl 11:53
12. BB Row 12:49