THE GREAT WAHL
The secret to Mark Wahlberg’s gym longevity? Four moves from Elementally Strong trainer Brian Nguyen
1 Stick ’Em Up Combats slouching posture
Attach a light resistance band at shoulder level. With both hands, pull it so you have light resistance, and then pull your hands to your shoulders. Extend your arms overhead; then slowly lower them back down.
2 Dowel Dislocation Improves shoulder mobility
Hold a broomstick or dowel near its ends at your waist. Keeping your elbows straight, gradually lift it overhead. Lower it behind your torso, as far as your range of motion will allow. Return it to the front side.
3 Hip Bridge Chest Press Hones bench-press efficiency
Support your shoulders and head on a bench; raise your torso into a hip bridge. Hold a light kettlebell (bell in your palm) in one hand. Bend both elbows and lower your hands to chest level; then raise them.
4 Sandbag Chop Develops upper-back mobility
Kneel on your right knee, holding a sandbag at your right hip. Raise the sandbag diagonally over your left shoulder. Lower it back to your right hip. Repeat for time; then switch to your left knee. That’s 1 set.
PERFORM EACH FOR 30-60 SECONDS. DO 3-5 SETS.