Build Your Strengthspan

Muscle mass and strength are among the strongest predictors of healthy ageing. Resistance training improves insulin sensitivity, preserves bone density, supports balance, and helps maintain independence throughout life. Building strength does not require a gym: functional bodyweight movements train the same patterns the body uses every day, and deliver real benefits when practiced consistently.

In this practice, Damian Chaparro guides you through a floor-based strength sequence known as the Four Facing Flow: movements through supine hip lifts, side plank variations with a reach, forearm plank with alternating three-point transitions, and back through to the other side. The sequence is designed to build functional strength across the whole body in a single, connected flow.

Transcript

Welcome back to day two of the Longevity Movement Challenge. If there were a pill that preserved independence, Improved metabolism, Protected your bones, And reduced the risk of dozens of chronic diseases with absolutely no side effects. We would likely be taking it. That pill is strength training. Muscle mass and strength are among the strongest predictors of healthy aging. Resistance training improves insulin sensitivity, Preserves bone density, And supports balance, And also helps us maintain independence as we age. Now in order to build strength. We need to seek the sensation of weakness. This is why most of us avoid exercise. We don't really like that feeling of fatigue. Yet, It's precisely that feeling that tells the body to get stronger. Find your appropriate edge today. Anchor your attention on form and breath. Work around any injuries, And modify often. Let's get into it. Okay team, Down onto the ground we go. I call this the four facing flow. You're going to start face up. Set your feet. And set your hands underneath shoulders. And we're just going to lift up a little. And I want you to notice your shoulders here. Make sure you're activated through those shoulder heads. And we're just going to begin alternating. So you're going to hand to knee. Hand to knee. Okay, This is more than enough. You might actually just sit here and lift knee. And me, That's enough. But if you want a little bit more, You can begin to lift. A little higher. You can touch Shen. Shen Last three. To. . . Good. Come on to one side. And you're going to set yourself up with one arm underneath shoulder, One knee underneath hip. Sort of a side angle position here. Top arm reaches. The beginning of this movement is just to lengthen your tailbone towards your extended heel. And then extend that top arm up and overhead. Feel a nice long line down the side body. Inhale up. And exhale, Reach. Inhale up. And exhale reach. Now if you want a little bit more, We're just going to add the top leg so it looks like this. And release. And release. Let's just do two more. Good. Come to face the floor. And we're going to come into our favorite. Modified plank here, So. . . Tailbone towards the knees. You can keep the knees here on the ground for your plank. Might be good for our first round. We'll come back through one more time. If you're feeling like you want some fire, Go ahead and come into your full plank pose. And we'll take a few breaths here. Hips in line with shoulders. Breath deepening, Gaze slightly forwards towards the wrists. Oh, Yes. Let's take three more breaths. And one more full breath in. Down, And we're switching sides here. And now I'm just setting up on the opposite side facing the opposite direction. Knee underneath hip, Hand underneath shoulder, Get active through that bottom arm, Press the floor away, And then extend your top arm. Tailbone towards heel, Create a nice long line, And then inhale, The arm reaches. Exhale up. Breath and movement, Just finding. Some activations, Links. And then of course you can add. That top leg. Lifting as you extend. Releasing as you reach up. Let's take three more. And last one. Good, Coming back. Onto your bum. Opportunity to take this a little bit further if you like, Or just staying with me. We started. So we lift the hips up, Activate through the arms, Chest lifting up, And then we just begin to Alternate. This feels quite good, But if I want to get a little more dynamic Lifting and reaching. Let's do three more on each side. There's two! One more on each side! Ah yes, Okay, Coming on to our side face. Now. . . You have the option to start where we were moments ago. This is plenty. But if you want to light that fire a little more, You can stack your legs. Amritas. And back up. And then we can add the leg for a little bit more. Here we go. Let's do one more! So good. Okay. Come down onto your belly. Options to add on here, Of course. You can remain modified here with the knees on the floor. When you're ready, Go ahead and come up. Now the options here take your feet a little bit wider. And we're just going to reach out to the side. And back to center. Out to the side and back to center. Let's do four on each side. Tailbone lengthening towards heel. Days forward. Keeping the whole body active. Last one. Beautiful! Okay. Last side facing. Set yourself up. Option to light the fire. By stacking the legs. Once we find that long line, We're just reaching. And lifting, I'm gonna give it a go. Stack. And. Reach. Adding in the top leg. Last three. See you and won! Good. Touchdown! Amen forward-facing flow. Find center. A deep, Full, Well-deserved breath in. In and out. Okay team, All done. I hope you sense just how easy it is to get some strength training into your day. If you'd like to further support muscle synthesis, Notice the best sources of protein in your diet today, Whether plant or animal. Movement creates the signal for change. Protein gives your body the raw material to build. Okay, Tomorrow we'll use these mats again, So show up in the same exact way, And we'll explore why mobility is just as important as moving often. See you soon!