5 Science-Backed Exercises to Feel 10 Years Younger

If you feel stiff getting out of bed, or your hips lock up after sitting, or you've lost that springy athletic feel - you don't need more stretching. You need strength in the ranges you're losing.

⏱️ TIMESTAMPS:
0:00 - Why stretching isn't the solution
0:18 - Deep Squat Rotations (Ankle/Hip/Spine)
1:12 - Incline Pigeon (Hip Mobility)
1:54 - ATG Split Squat (Knee Strength)
4:21 - Cossack Squat (Lateral Hip Strength)
5:30 - Jefferson Curl (Spinal Control)
7:31 - Final Thoughts

🎯 THE ROUTINE (3x per week):
Deep Squat Rotations: 2-3 minutes
Incline Pigeon: 30-60 sec/side
ATG Split Squat: 3x8-12 reps/leg
Cossack Squat: 3x8-10 reps/side
Jefferson Curl: 2x5-8 reps (LIGHT weight)

⚠️ Jefferson Curl tutorial:    • JEFFERSON CURL GUIDE | How To, Benefits, a...  
Safe when done correctly (light weight, slow tempo). Skip if you have acute disc issues.

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