I don’t know about you, but time seems to be speeding up as I get older.
It’s an allusion but it really feels like there are less hours in the day.
It could be the responsibilities adding up, but I find it harder and harder to carve out more than 30 minutes for workouts and training.
The problem is that you often need more time to mobilize and warm up to feel ready and prevent injuries after 35.
The urge is to cut the warm up short and get into the work that will deliver what you’re after.
But that’s a gamble as you approach 40 and beyond.
That’s why I focus my workouts around high-value exercises that can provide strength, mobility, and resilience all in one.
In fact, not only can you build multiple qualities needed for health and longevity with smart exercise selection, you can save time and prevent injuries with smart programming.
Let’s explore, starting with high-value exercises that mobilize, strengthen and fortify your body.
Cossack Squat
View this post on Instagram
The Cossack Squat is an excellent move that builds single leg strength while mobilizing your hips and spine.
The lateral movement of this exercise also provides stability in the frontal plane, which is often overlooked, yet is vitally important for side to side movement in jiu-jitsu and sports.
The Cossack strengthens the large muscles of the hip and leg, but also the tiny, often undeveloped muscles within the hip, which help to stabilize, rotate, and prevent injury.
The beauty of this move is that each rep further mobilizes the hips and spine. The adductors and hamstrings stretch as you improve the relationship of the hips to the spine above, allowing for better posture and deeper range of motion.
Plus, it replicates positions you’ll use on the mat, like Knee on Belly, Knee Cut passes, Spider Guard and low lateral transitions.
You can perform this one with bodyweight alone to warm up, add weight for strength and deeper range, or add the club for even more mobility gains.
Windmill
The Windmill is an exercise that quickly humbles you from the start. It will immediately expose asymmetries between your sides and restrictions in the system.
Most often it’s a hip and adductor issue, but simply by performing a few reps you’ll start to improve your range of motion while stretching out tight tissues.
Each rep mobilizes your hip internal rotation, lengthens the hamstrings, and increases shoulder mobility.
The Windmill is also one of the best exercises for your lateral core, specifically the obliques. Very few exercises give you the access to the range of motion while under tension that the Windmill can.
When you use a weight overhead you’ll forge resilient, stable shoulders, while increasing overhead range of motion.
There are just so many benefits packed into this move, and it can be used with or without weight, and with differing loading positions for more or less of a challenge.
The Windmill pairs perfectly with the Turkish Get Up and a complete breakdown is included for free in the Grappler’s Get Up.
Squat To Front Press
View this post on Instagram
Some would argue that the squat itself is a high-value move that mobilizes while it strengthens. And while this may be true, depending on how you load the squat will influence your range of motion and the impact on your mobility.
You will naturally be able to squat deeper with a more vertical spine in a front squat compared to a back squat.
A Goblet Squat may allow you to sit further back than a barbell Front Squat.
But nothing gives you the depth like a Clubbell Squat To Front Press.
By countering the weight extended in front of you it allows you to sit back maximally against it. Your hips will feel more mobilized with each succeeding rep, and you’ll absolutely torch your anterior core while stabilizing and maintaining your posture.
I have found the Clubbell Squat To Front Press to be one of the best warmup and activation exercises, preparing for heavier squatting or grappling.
In addition to strengthening the legs, glutes, and core, it also lights up the shoulders and upper chest.
If you haven’t tried this one, add it asap to feel the benefits immediately.
PULL OVER
View this post on Instagram
The dumbbell pull over is an old school bodybuilding exercise that some of the greats have used to forge incredible v-tapers and lat spreads.
The unique factor here is that is the stretch to the lats while under load, which is idea for building muscle.
The Pull Over also promotes a better relationship between your thoracic spine and shoulders, essentially improving mobility of the upper back.
The error most people commit is not bracing the core enough and allowing the rib cage to flare. You must keep the anterior core engaged to get the mobility we’re looking for at the shoulder blades and upper spine.
That’s why I prefer to do this one standing with a clubbell. It won’t allow you to go as heavy as the traditional version, but it ensures proper posture by stacking the ribs over the pelvis while mobilizing the shoulders and strengthening the lats and core at the same time.
You can do this one two handed or with one to target individual sides, and gradually add weight for more muscle and core building benefits.
Turkish Get Up
Finally, the Get Up is the ultimate strengthener and mobilizer, as it takes the body through multiple ranges of motion, while hitting every major joint including the shoulder, hips, knees, and spine.
The primary mobility benefits of the TGU are to the shoulder and thoracic spine while managing the load overhead, and the hips are during the transition from lying to kneeling.
The primary strength benefits are to the entire core, shoulder, and legs, however it’s the integration of the entire body where the real benefits lie.
Again, the Get Up can be used in a variety of cases, including a warmup, workout, or finisher, but also to improve grappling based movements like frames, wedges, and transitions.
This one packs too many benefits to be skipped, especially if you’re looking to save time.
Final Thoughts
If you want to get high impact workouts for resilience and longevity in the least amount of time, use the exercises above.
I like to start with unloaded, bodyweight reps to warm up, then gradually add load each set for a complete workout.
This way you can mobilize tight tissues and restricted joints, gradually activate the muscles for the working sets, and ultimately reduce your injury risk without rushing a warmup or wasting time.
Other high-value exercises to explore that strengthen and mobilize in a similar way are the Front Foot Elevated Split Squat, Bent Press, Overhead Squat, Shield Cast and Hindu Push Ups.
If you have other ideas, please comment below, I’d love to hear them.
WHENEVER YOU’RE READY, THERE ARE 4 WAYS I CAN HELP YOU:
1. Start improving your BJJ durability and performance with the new Foundations of Rotational Strength.
2. Fortify your body for BJJ with this free course on the Grappler’s Get Up.
3. Apply for 1-on-1 coaching here.
4. Join the free weekly newsletter here.
