Simple Power Moves After 60: 10-Minute Routines to Prevent Muscle Loss
15. Overhead Med Ball Slam (Controlled Power Release)
What it trains: Total body power, including the core, glutes, shoulders, and hips, for explosive downward force. Why it helps: This non-impact, explosive action trains the entire kinetic chain to fire rapidly and synchronously, improving the ability to generate force quickly for tasks like lifting a heavy box or driving force into the ground. How to do it: Stand with a light (2-5 lb) medicine ball. Drive onto your toes, bringing the ball overhead, then forcefully slam the ball down to the ground, engaging the core and bending the knees slightly. Catch the ball and immediately repeat. Focus on speed, not weight. Modify by using an air pillow and a gentler downward push, or perform seated presses. Progress by increasing the speed of the transition between the upward reach and the downward slam. Safety notes: Ensure a clear landing area; use a soft ball or pillow to minimize rebound and protect the lower back by bracing the core during the slam.
16. Quick Lateral Step-Overs (Agility and Lateral Reaction)
What it trains: Hip abductors and lateral stabilizers (glutes) for quick side-to-side reaction and clearing obstacles. Why it helps: Improves the rapid, lateral stabilization needed to catch a side-step, recover from a stumble, or safely navigate uneven terrain or obstacles like a pet or a rug. How to do it: Place a very low, secure object (like a foam roller or a large book) on the floor. Standing beside it, quickly step one foot over the object, bringing the other foot to meet it, then immediately step back over. Alternate stepping side-to-side, moving quickly but safely. Focus on clearing the object with speed and control. Modify by tapping the foot over the object instead of stepping fully. Progress by increasing tempo and removing hand support. Safety notes: Ensure the object is stable and low to avoid tripping; use a wall for balance. This boosts the quick-response capability of your lateral stabilizers.
