Build capacity before problems show up.
As our tissues change with age, so does an understanding of how we need to move and strengthen our body! There is a wealth of research supporting the importance of continuing to partake in aerobic activity as well as resistance training as we get older, and this program is the perfect place to start if you are unsure of where to begin. This program is targeted to help the aging tissue build strength, improve your balance, and most importantly improve your confidence with everyday tasks. Please be sure to have gained medical clearance from your care team prior to partaking in this program and that you have a safe area to perform the program. If this program is too challenging, check out our Low Back Rehab program! If looking for more of a challenge, check out our Full Body Prehab program!
- Duration
- 8 weeks
- Frequency
- 2-3x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
Time to get strong! Welcome to Week 1 of the program! We start off the program by jumping right into floor work, strengthening our postural muscles, and doing balance-based exercises. Experts do the fundamentals well, and this is what this week is all about! Setting you up for success to master the fundamentals of mobility, strength, and balance! Let's get into it!
- Week 2
Time to add some challenge to our squat-based movements from last week! With a focus on mastering the hip hinge pattern, you will find that you perform this type of movement many times throughout the day! When bending over to retrieve an object from the floor, sitting down in a chair, or bending forward to grab something off the counter, this is a familiar pattern that needs to be strong!
- Week 3
Welcome to Week 3! This week we get up and moving as we further develop our balance with various single-leg exercises as well as more challenging balance work.
- Week 4
This week we begin to stack exercises that further challenge your balance as well as your strength! This is ideal for improving confidence with activities such as navigating stairs, curbs, or uneven surfaces! On top of that, we spend more time working on strengthening the postural muscles in various planes of motion. Let's get after it!
- Week 5
Halfway through the program and it's time to start adding in some more overhead work to further challenge the balance and performance of everyday tasks! This week you will continue to also dive into some challenging core and balance work. Let's keep it up!
- Week 6
Week 6 brings the introduction of more dynamic balance, meaning that we are challenging different single-leg positons with movement. This is important because rarely is balance about standing in one place - it's instead about balancing while reaching for an object or having to pivot quickly to avoid stepping on something. This is where dynamic balance comes into play!
- Week 7
We continue into Week 7 with further development of exercises in standing to challenge our strength, muscle endurance as well as dynamic balance! We also continue with some solid core strength as well.
- Week 8
Congrats on making it to the last week! This is where we put it all together! From all that hard-earned strength to dynamic balance challenges to single-leg tasks in standing to floor work let's finish this program strong!
Fit check
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