Free Downloadable Guide

7 Movements That Protect Your Joints After 40

A practical guide to keeping your body strong, mobile, and resilient at every stage. Grounded in the same biomechanics and corrective exercise principles we use with every client at Quantic Wellness Collective.

By Maria Laverde, NASM CPT · 200-HR Yoga Teacher · Certified Doula
and Garret McCann, NSCA-CPT · Pre/Post Natal · Cancer Exercise Trainer

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What You'll Learn

7 Movements. One Foundation.

01
The Hip Hinge
Protect your spine by loading movement through your hips and posterior chain instead of your lower back.
02
The Controlled Squat
Maintain independence in everyday tasks—sitting, standing, stairs—with safe, controlled form.
03
Thoracic Rotation
Restore upper back mobility so your lower back and shoulders stop compensating.
04
The Bird-Dog
Build deep core stability and coordination without compressive spinal loading.
05
The Wall Angel
Open the chest, strengthen between the shoulder blades, and restore overhead range of motion.
06
Ankle Mobility Drill
Improve squat depth, walking gait, balance, and knee health with one focused drill.
07
The Farmer's Carry
Grip strength is one of the strongest predictors of longevity after 40. This one trains everything.

This Guide Is For You If…

You don't need to be an athlete or have a gym membership. These movements are for anyone who wants to move better, feel stronger, and protect their body for the long run.

  • You're over 40 and want to stay active without pain
  • You're recovering from surgery or managing a condition
  • You've been told to "just push through it" and it hasn't worked
  • You want to start strength training but don't know where to begin
  • You're curious what personalized training actually looks like
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“Your body at 40, 50, 60, and beyond is not the same body you had at 25. That is not a limitation. It is information.”

— From the guide, by Maria Laverde & Garret McCann

These 7 Movements Are a Starting Point. Personalized Programming Goes Deeper.

At Quantic, we use the Functional Movement Screen to identify exactly where your body has strengths, imbalances, and opportunities. Then we build a program around you. Your initial consultation is free.

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