Build core strength with forearm planks: Place forearms on floor, body straight. Hold 30s, engage core. Work to 1 min.
Bird dog: Great for core strength & balance. Start tabletop, extend opposite arm & leg, hold briefly, switch. 3 sets of 10 reps.
Improve balance & joint health with single-leg exercises. Stand on one leg, touch toes with opposite hand while extending other leg behind. Repeat for 3 sets of 8-12 reps per leg.
Improve legs, balance, and coordination with reverse lunges. Step back, lower, and stand up. Add dumbbells for more challenge.
Box squats: Ideal for 50+; mimic sitting/standing. Vary tempos (3:0:1). Start weightless, progress to dumbbells/barbell. Form: wide stance, box touch, heel push. 3x8-12 reps.
Deadlifts: Effective 50+ muscle builder. Hamstrings, glutes, core, posture benefits. Various tools. Technique: engage core, lift, protect spine. 3x12 reps.
Ryan's recommended exercise for over 50s: standing shoulder presses strengthen shoulders, core; use dumbbells, 3x8-12 reps.
Strengthen pelvic floor with glute bridges: Lie, lift hips, squeeze glutes. Avoid overextension. Add resistance band for challenge.
Build strong glutes for sports & posture with barbell hip thrusts. Sit, lift hips using feet & glutes. 3x12 reps.
Beginner tip: Use bands/machine for pull-up assistance. Grip bar, engage lats, pull up chin over. Core engaged, avoid arching.