strength + Mobility
Trainer: Lionel Choong
Years of experience: 10
For those who have abandoned their kettlebells for keyboards, it’s not too late to get started on strength and mobility training. Besides improving muscle quality and encouraging a wider range of body motions, consistently doing these types of training can help to slow down the ageing process and reduce fragility in the long run. “Working on mobility and strength builds body awareness, and I believe this is setting your body up for success as you age,” shared Innervate Fitness’ founder and 2018’s A-Lister, Lionel Choong. “Just take it slow, get your form right, and don’t rush into poses.”
Workout 1: Wall Squats
What you need: A wall and comfortable shoes
Duration: 10 minutes
Frequency: Every day
Step 1: Stand facing the wall, with an arms’ distance away.
Step 2: From there, plant your feet shoulder width apart. Initiate your squat with your hands raised to the sky. The goal is not to touch the wall whilst keeping your torso upright. Keep your heels driven to the ground, and track your knees in line with your toes.
Step 3: Squat till your hips go below your knees. Find balance at the bottom. If you’re unable to squat that low without compromising your form then use a target to help you reach the bottom.
Step 4: Stand with control. Repeat five times.
Step 5: Once you get used to it without losing tension and control, take a small step closer to the wall. Gradually practice this until you can squat with your feet touching the wall.
Tip: Because you might fall backwards if you lose balance, make sure you’ve got enough space behind you. Look to YouTube references if you can’t envision. For safety, take a side view profile to make sure that your squat is sound, whether it’s with your phone or a mirror.
Workout 2: Wall Walks
What you’ll need: A wall and comfortable shoes
Duration: At your own pace
Frequency: Start at three days a week and gradually increase
Step 1: Start with you standing with your back against the wall.
Step 2: From there, safely move your hands down the floor to a prone position without moving your feet.
Step 3: Perform a push up and slowly walk your feet up the wall. Move your hands closer to the wall whilst continually moving your feet upwards
Step 4: Move closer to the wall, for a start, till you are about roughly half a metre away. From there, walk your hands back out and feet back down. Repeat.
Step 5: Slowly and safely progress till your nose can touch the wall.
Tip: Take your time and progress at your own pace. Rushing to get into position will increase the risk of injuries. For beginners, aim to achieve five wall walks at a go each time. You should notice increased shoulder strength and upper thoracic mobility over time.