Program · Senior

Independent movement
after 60.

A low-intensity, high-frequency 12 weeks aimed at fall prevention, independent walking, and preserving daily activity.

Who This Is For

60 or older
Chronic pain or mild decline in movement function
Need for fall prevention, independent walking, or sustaining daily activity

What we promise after 12 weeks

Single-leg balance for 30+ seconds (each side)
Stand up from a chair without using your hands (5 in a row)
Climb and descend about 5 flights of stairs without knee pain
Independent daily activity

12-Week Roadmap

We progress through Phase A → B → C.

Phase A

Reset

Weeks 1–4 / 2x per week

Check baseline fitness and joint range of motion to enable safe exercise

Restore foot and ankle flexibility that absorbs impact and supports stability while walking

Gently wake up the glutes that protect the lower back and power your stride

Foundational training to safely stand up from the floor or a chair on your own

Phase B

Re-educate

Weeks 5–8 / 2x per week

Develop single-leg balance to help prevent falls

Build lower-body strength for daily activities such as climbing stairs

Practice a smooth walking pattern for stable and confident gait

Week 8 reassessment to check daily-movement performance and improvements in fitness

Phase C

Reinforce

Weeks 9–12 / 1–2x per week

Simulate safe ways to perform real-life movements such as grocery shopping and cleaning

A light exercise prescription you can do at home alone or with family

Check your home environment and offer advice to help prevent falls at home

Week 12 graduation assessment and a regular maintenance plan for ongoing health

Measurements

What we track.

Sit-to-Stand reps in 30 seconds

+3 or more

Single-leg balance

30+ seconds

Timed Up and Go (TUG)

−2 seconds

Independent daily activity

90% or more

Every program begins
with a posture analysis.

Without analysis, precise prescription isn't possible.

Book a posture analysis

Independent movementafter 60.