eet Bruce Wayne… yes, the name on his actual birth certificate is Bruce Wayne Shimizu… we have his older brother Ron to thank for that!
68-year-old fitness superhero and granddad extraordinaire - he started working out regularly after retiring (almost 2-years ago), hitting up daily workouts with his daughter (Coach Cheryl) while she was pregnant with Jarrett! They scaled together, ain’t that adorbs?
To date, he has lost 40+ lbs., gotten off blood pressure meds, gotten his 5-rep max Deadlift up to 155 lbs., mile time down to under 10-minutes, can get up off of the ground unassisted, and is no longer pre-diabetic.
How did he do this? Incorporating functional movement at varied intensities and modalities into his everyday workout routine. He used to go into a gym every day, but due to the recent pandemic, he has chosen to become a Gymparty #HomeWorkoutWarrior.
Follow the chronicles of Bruce Wayne and how he modifies movements to not only get in a good workout, but stay injury free at ANY age!
Lifting For Beginners: Ground-to-overhead
What it’s good for: strengthening single-arm strength and overhead stability.
Level: MODERATE - not too back intensive, but requires more shoulder strength and the ability to lock out one arm at a time overhead.
Lifting for beginners: if you are unable to keep your back in a flat position, instead of touching the ground, touch a stack of plates to elevate the DB contact point.
What it’s good for: helping to strengthen the back and shoulders while working on overhead mobility and range of motion.
Level: EASY - since both arms are together, you can get away with some asymmetries between sides & requires less shoulder strength/stability.
Lifting for beginners: if you are unable to keep your back in a flat position, instead of touching the ground, stop right around the knee and then up and overhead.
Overhead KB Swing
What it’s good for: working partial range of motion and helps to reinforce mechanics of hip extension into an overhead position - best if you don’t want to have to think and just want to move!
Level: BEGINNER - less hamstring mobility required and the overhead position can be more easily maintained since arms are closer together.
Lifting for beginners: if overhead strength or mobility is limited, only go to the level between the chest and eyes (half swing).