Timeless Ability ABOVE Your Lower Back

Levels for your whole family

Date: November 1, 2026

When you raise your arms from a full squat, you have no choice but to use the muscles above your lower back, which help protect it.

I’m going to show you levels for your whole family, but first I want to thank who I learned this from: Charles Poliquin, who learned this from Olympic weightlifting legend Dmitry Klokov.

A timeless lesson I got from Poliquin was a willingness to see truth, wherever it comes from.

In my case, I obsess on these gems which I can use for my entire family:

-To keep making myself a freaky resilient athlete

-To help my kids become freaky resilient athletes while thinking only that they have FUN and hang out with Dad

-To help my parents be freaky resilient athletes for their age

(Go Grandpa!)

If you think you can’t start this, you might be pleasantly surprised to find you can if you elevate your heels a bit.

If you think you can’t start that…

TUMMY TIME. You can start rehabbing almost anything from the ground up.

In my Timeless Basics program, we also have the squat progression and back extension progression, each of which has a radiating strength effect, meaning you DON’T have to force range.

If you challenge yourself in the range you’re comfortable, then recover from that workout… You just got a little stronger beyond that range!

You can ENJOY every session and gradually watch your strength increase through greater range of motion.

For longevity, I think if you did just these 3 exercises well, you’d be in an elite category of knee and spine protection.

Now let’s fast forward to my kids.

Kids can easily raise a broomstick overhead from a full squat.

Fortifying that ability as they grow into adults changes spinal outcomes for the rest of their lives.

Instead of a 45-pound bar, my kids will start with a 15-pound bar and gradually load it.

You can even load a broomstick or PVC pipe with ankle weights or small plates in the middle. Just go slowly and make sure you have room for your head.

At elite levels, you can even load the bar, and if you wanted to progress the snatch motion of Olympic weightlifting, you’d have a great foundation to do so!

To help my family with all this, I’ve been breaking up the week as:

Monday Gymnastic / Bodyweight

Wednesday Olympic / Free Weight

Friday Bodybuilding / Machine

There are timeless gems across these areas, and breaking up the schedule as such allows for great focus and great recovery.

That’s not “better” than other programs, but it’s a smooth and fun way to teach my family everything I know, and my own enjoyment and results from this schedule have been sky-high!

Yours in Knowledge,

Ben

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