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