Workout of the Month: to Longevity and Beyond

"Time isn't kind to ego-fueled workouts. It's time to invest in feel-good training."

- By Brittany Smith. Photography by Zach Hetrick

Gone are the days of running yourself ragged working your mirror muscles. The new age of fitness welcomes sessions that maximize efficiency, reinforce proper movement patterns and blend mobility with strength. This workout is like getting a full car service for your body. The warmup inspects tightness and triggers warning lights if major muscle imbalances appear so you can grease those joints and execute the workout at maximum capacity. The routine, courtesy of Ariel Foxie, CPT, covers multiple movement patterns (squat, hinge, press and pull). You'll improve muscular endurance, aerobic capacity and overall strength.

DIRECTIONS

Do once at the end of a weekly strength routine. If coming off a training hiatus, start with fewer sets and/ or lighter loads. Perform supersets, following tempo cues when noted.

The four-number sequence indicates: eccentric (lower), pause, concentric (lift), pause. Rest 20 sec. between exercises and 45 to 90 sec. between supersets. Warm up by foam rolling for 2 to 3 min., then perform 6 to 8 reps each of the following:

- Seated Shoulder Openers

- 90/90 Hip Switches

- Modified Pigeon Forward Fold

- World's Greatest Stretch

- Lying Leg Swings

- Single-leg Glute Bridge

1A. Back Squat 3/0/3/0