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🚨 Most people do squats wrong for real results after 40. Regular squats build strength. But they miss the explosive power their body needs to stay strong, mobile, and independent as they age. Enter squat jumps. This movement is a plyometric upgrade that fires up fast-twitch muscle fibers, one... that builds strength and power. They also torch calories, and trigger bone remodeling through impact. Studies show just weeks of jump training can boost vertical jump height by ~25%. I see the vicious cycle all the time: declining muscle power → poor balance → higher fall risk → loss of independence. Squat jumps break this cycle by building explosive strength in your quads, glutes, hamstrings, core, while supporting bone density. Try this: 3 sets of 8-10 squat jumps. 1.Stand with feet shoulder-width apart. 2.Squat down. 3.Propel upward into a jump. soft and repeat. No equipment needed. Are you ready to jumpstart your power? #LongevityTraining #StrengthAfter40 #SquatJumpsshow more

Kristie Leong M.D.

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32,817 görüntüleme • 7 gün önce •via X (Twitter)

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8 moves. 20 seconds. Zero excuses. This combo torches fat, builds muscle, and leaves you dripping 🔥 Jumping Jacks → High Knees → Butt Kicks → Side Shuffles → Plank Jump-Ins → Split Jumps → Burpees → Squat Jumps Full body burner that hits: • Fat loss • Glutes • Abs • Quads • Cardio Save this for your next workout 💪

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Leg Extensions get a bad rap from the strength world as a “fluff” exercise. Not a “real” exercise like squats. No, they aren’t on par with squats for strength, power, or overall lower body muscle building capacity BUT they will absolutely put some meat onto your quads if squats alone aren’t getting the job done. I was one of those guys who was a 550 squatter with small quads. I didn’t really start to see improvement until I started adding Leg Extensions into the mix regularly. I tell my clients they are the “simplest - hardest” exercise you can do in the gym. I dread them as much as anything else in the gym.

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This reel is based on a study comparing quarter, half, and full squat training and their transfer to sprint performance. (Rhea et al., Human Movement, 2016). In that study, quarter squats produced the greatest improvement in 40-yard sprint time, while the full squat group

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