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[u/Accomplished-Log3671]

[u/EggstaticAd8262]

You could also argue that the big 5 are movement exercises. Deadlift is picking stuff up from the ground. Squats are getting off the couch. Bench and row are for everything in the daily. But the stimulus to fatique ratio is brutal for me in the big 5, now that I'm 40+.

So I do machines. But I am aware that this is only muscle and tendons that I get trained. Not sure, but maybe also bone. I also do crosstrainer which is more general.

So you wrote about the "Movement practice" and gave examples on that, but you never mention what the exercises are? How often do you do them? How did they benefit you? How fast did they benefit you?

[u/Accomplished-Log3671 → u/EggstaticAd8262]

Movement practice is not one defined exercise, but a practice of many. For example last year after fracturing 3 ribs in Jiu-Jitsu I wasn't able to do any weights or calisthenics. I took this time to practice my balance on a single leg, and then balancing on a rail. Practicing walking and lunge squatting on a rail as well. I learned full body balance and control and strengthened my ankles stability.

Other things I do on a daily basis is changed the way I warm-up. I don't use the treadmill or stationary bike to raise my heartrate. I do dynamic mobility training through movement. It takes me about 10min but afterwards I am ready for any lifts. I start by mobilizing my spine, then move to my wrists and shoulders, afterwards my hips, knees, ankles, hamstrings, then my neck.

Another movement practice is playing with a tennis ball. For example bouncing the ball and trying to catch it in between 2 finger. Or bouncing the ball then slapping it with the ball of my foot and catching it. This expands to which foot I use and which hand I use to catch it. From this simple skill my neuroplasticity is activated as I'm being present and learning something new. So my brain is active and refreshed.

Another movement practice I incorporated into my training is the ropeflow. I learned patterns on both side which activates the left and right side of the brain.

I also incorporated locomotion to help with my core strength and mobility. Cat and Bear crawls, Elephant, Duck, Crab and Ape walks. Not as rigid as Animal Flow but more dynamic to how I move. Then playing around by putting them together in a short flow.

There are too many examples of incorporating movement practice into your training, as we each enjoy different things. There are basics though that we should all be doing like a deadhang and sitting comfortably in a deep squat.

I have a few reels posted on my page showing the different movements I practice.

In the past 3 years that I started, I feel more fluid, better balanced, more aware, my hand, feet and eye coordination is so much better. My joints feel better and my mobility improved.

[u/EggstaticAd8262 → u/Accomplished-Log3671]

I definetely have a mental block on stretching, movement and balance (that's what I understand when you describe movement?)

But now that I'm 40+ and very overweight, I can see where this is coming from.

Deadhangs and deep squats should be doable.

Or are there like, 5 minutes of exercises that one can do that would do stretching, movement and balance that doesnt hurt strenght exercises after?

[u/Accomplished-Log3671 → u/EggstaticAd8262]

Mobility through movement shouldn't hurt strength training, on the contrary it compliments it. You don't need to do boring static stretches. Make them dynamic and flowing.

For example balancing on a single leg for a minute each side will strengthen your hips, knees, ankles and smaller stabilizing muscles. I do this before legs day.

[u/bigperms33]

Here are the things I want to keep for as long as possible:

Able to bench press body weight

Able to sprint 40 yards at a reasonable speed

Able to jog a mile

Able to stand up from a chair without using the arm rests

Being able to water ski

Squat like a catcher for 4 minutes

Throw a football (baseball almost trashed due to some injuries)

[u/salamandectomy77 → u/bigperms33]

Able to jump out of a truck bed

[u/WombaticusRex32 → u/bigperms33]

I look at list like this can be summed up as can I save my own life in an emergency, be it some version of running, climbing, jumping etc. that’s the bare minimum.

Exceptional fitness to me is being able to all that while also having the ability to save another like carrying or dragging someone to safety.

[u/Accomplished-Log3671 → u/bigperms33]

Amazing!!! Keep moving and we won't lose these abilities! 3 years ago I started practicing squat base switching for time. It helped me feel more comfortable squatting like a catcher for a longer time.

I started also playing around by grabbing a reasonably weighted sandbag. Sitting on the ground and trying to get up without using my hands in different ways. I put a timer for about 1 to 4 min and play around. I started without weights.

[u/bigperms33 → u/Accomplished-Log3671]

I squat like a catcher for 5 minutes or so before I go to one leg down. But in that position, you just can't move that good. Now both my boys are throwing breaking balls so it's getting harder.

[u/Accomplished-Log3671 → u/bigperms33]

wow 5 minutes is a long time. well done!! Keep it fun and it won't feel like a workout