Restore movements

https://salutis.kartra.com/page/systematic-core-training Hit the ‘STRONG ENOUGH’ Standards by Cycling Through the Following Programs: [1] Clean + Press Emphasis https://salutis.kartra.com/page/oggiant Or https://salutis.kartra.com/page/giant-x [2] Snatch Emphasis https://cart.chasingstrength.com/ksk2 [3] Clean + Press, Front Squat, Snatch https://go.chasingstrength.com/5-lifts-maxim/ **NOTE: There are 3 different loading options: [1] Average Leg Strength [2] Stronger-than-average Leg Strength [3] Strong Legs No one yet has emailed me saying the third option was “too easy.” Maybe you’ll be the first? ;-] A fitness influencer with millions of followers says men over 40 shouldn't squat. He's half right. The barbell back squat? He's got a point. Most men over 40 lack the mobility to do it safely. But his two alternatives — the Bulgarian Split Squat and the Leg Press — are worse recommendations for most men over 40 than the exercise he just told them to avoid. After 30 years of coaching and 25 years of not recommending the Leg Press to anyone who isn't specifically bodybuilding — here's what you should actually do instead. THE INFLUENCER'S ADVICE — AND WHERE IT GOES WRONG: A well-known over-40 fitness influencer recently told his millions of followers that men over 40 shouldn't squat — specifically the barbell back squat, because most men our age lack the mobility to do it safely. That part? Fair. Mostly agreed. But instead of offering squat variations that address the mobility and stability problem, he offered two alternatives: Alternative 1 — The Bulgarian Split Squat: Essentially a lunge with the rear foot elevated, adding significant balance demand. His own video showed someone wobbling through it with dumbbells. Here's the problem: High balance demand + poor mobility + poor reflexive core stability = increased injury risk. The BSS isn't inherently wrong — but it requires working up to it through lunge progressions first. Jumping straight to it as a squat replacement for men over 40 with mobility limitations is backwards. Alternative 2 — The Leg Press: Haven't recommended this to any non-bodybuilder in 25 years. Here's why: Most men over 40 spend most of their lunge progressions first day seated. The front of their bodies tighten up. They lose hip extension — the ability to move the leg underneath and behind the body when walking. Then they sit in a leg press and tighten the front of their legs again. Their hips never reach full extension. And when they try to get more range of motion by letting their hips roll up off the seat, they round their lower back under load. Rounding your lower back under load is one of the most reliable ways to blow it out. The leg press doesn't fix the squat problem. It reinforces it — while adding lower back risk on top. WHAT TO DO INSTEAD — THE 3-STEP SEQUENCE: Step 1 — Rebuild Reflexive Core Stability: Reflexive core stability is your body's ability to automatically contract the deep abdominal musculature to stabilize the spine and pelvis before you lift — without requiring a conscious hard brace. In 15 years of coaching, fewer than 1 in 100 men have had this unless they specifically trained for it. Step 2 — Repattern Your Squat: Start with the Goblet Squat. Dr. John Rusin, PT, DPT, recommends 20 reps with half your bodyweight as a checkpoint before returning to barbell work. That's a solid standard. A strong baseline: 5 sets of 10 with a 32kg. Step 3 — Strengthen Your Squat: The Double Kettlebell Front Squat is brutally efficient for this. The "Strong Enough" standards: 5 sets of 20 with a pair of 32kg — your legs are more than strong enough 10 sets of 5 with a pair of 32kg in 20 minutes or less — the benchmark To reach those standards, rotate through THE GIANT / THE GIANT X for Clean + Press focus The King-Sized Killer for Snatch focus Kettlebell MAXIMORUM to combine all three (includes 3 levels of Double Front Squat loading — nobody has emailed saying the third level was too easy) THE "STRONG ENOUGH" STANDARDS (full list): These can be done in one day or spread across three: ✅ 2x32kg Clean + Press — 10 sets of 5 in 20 minutes or less ✅ 2x32kg Front Squat — 10 sets of 5 in 20 minutes or less ✅ 32kg Snatch — 100 reps in 10 minutes or less