The right combination of moves can strengthen not only your body, but also your brain. The key is to mix moves that use weight (loaded) and ones that don’t (unloaded), and moves that are linear (think squats) and non-linear or multi-planar (think wood chops).

Here’s a neuromechanical workout—one that combines these elements to build strength and neural pathways for greater resiliency. Grab your dumbbells and a bench and try it!

Warm-Up

Hip Bridge with Extension

  • Lie on your back with your feet, knees and hips in a straight line and your feet flexed, toes pointing up.
  • Push your heels into the ground, squeeze your glutes and lift your hips up toward the ceiling.
  • Holding the lifted hips position, straighten your left leg out.
  • Return to the start position and alternate sides for 30 seconds.
  • Rest 60 seconds and repeat two more sets.

Kneel to Stand

  • Start on hands and knees with your hands under your shoulders and knees under your hips.
  • Bring your right foot forward to the outside of your right hand and rise up to a kneeling position with your left knee on the ground.
  • Push your right foot into the ground and stand up.
  • Step back with the left leg and slowly return to the start position. Alternate sides for 30 seconds.
  • Rest 60 seconds and repeat two more sets.

 

Workout

Loaded Linear Training: Chest Press

  • Lie on your back on a bench, holding a dumbbell in each hand. Extend your arms straight up to the ceiling at chest height.
  • Bend your elbows to lower the dumbbells on either side of your rib cage, squeezing your shoulder blades together on the bench, until your elbows are at 90 degrees. Squeeze your pectoral muscles as you press the dumbbells up to the ceiling.
  • Complete 12 reps. Rest for 60 seconds and repeat two more sets.

Unloaded Linear Training: Hip Bridge

  • Sit with your back to a bench and extend your arms to either side.
  • Keep one leg extended and bend the other knee to plant your foot on the floor.
  • Engage your core and squeeze your glutes to press your hips up to the ceiling.
  • Lower your hips and repeat, performing six to eight reps on each side.
  • Complete 12 reps. Rest for 60 seconds and repeat two more sets.

Unloaded Multi-Planar Training: Lateral Lunge to Reach

  • Stand with your feet hip width apart.
  • Step to your left, and lunge into your left hip as your reach across your body at shoulder height with your right hand.
  • Return to the start position and alternate sides. Both sides equals one rep.
  • Complete 20 reps. Rest for 60 seconds and repeat two more sets.

Loaded Multi-Planar Training: High to Low Chop

  • Kneel on your left knee and plant your right foot forward, holding a dumbbell in both hands at chest height. Your knees should be bent at 90 degrees.
  • Raise the dumbbell across your body over your left shoulder. With a smooth, controlled movement, chop it across your body and down to your right hip. Swing the dumbell up to your left shoulder and repeat. Control the movement, allowing your torso to rotate without swinging the dumbbell.
  • Return to the start position and repeat 10 reps.
  • Switch sides and perform 10 chops. Rest for 60 seconds and repeat two more sets of 10 chops per side.

 

Cool-Down

 

Prone Breathing

  • Lie on your stomach in a prone position.
  • Place your arms under your forehead for comfort.
  • Relax and take deep belly breaths for two minutes.

 

Triceps Stretch with Bend

  • Stand with your feet under your hips, arms at your sides.
  • Bring your right arm up, bending at your elbow and placing your right hand behind your neck, elbow pointed to the ceiling.
  • Grab your right elbow with your left hand and gently pull it until you feel a stretch in your right triceps. Bend to your left until you feel a stretch in the right side of your body. Hold for 30 seconds.
  • Switch sides and stretch your left arm.
  • Repeat on both sides.

Photo credit: PeopleImages, Getty Images
GIFs: Tom Casey, box24studio.com