MoPro
TrainersEye · Balance, Strength & Healthy Ageing
Balance & Strength O
Trainer's Eye
Phase 3 · Strength and power · Session O

One leg strong.
Both sides equal.
No excuses.

Single-leg strength — where two legs stop hiding a weak one.

  • Osession
  • P3Strength
  • 12:00on the clock
  • — donecompleted

Both legs, separately

Two legs hide a weak one. Single-leg work is where the difference shows and where it is fixed.

Ten per cent is the line

A strength difference of more than about ten per cent between legs is usually unfinished work.

Strength eases arthritis

Stronger muscles around an arthritic joint reduce pain and improve function even when the joint's appearance does not change.

Three couplets · two rounds · twelve minutes · steady on your feet

A

One leg

Split squat + single-leg sit-to-stand
A1

Split squat

60 s · slow reps

Long stance with a hand on the counter; lower straight down and drive up.

Easier smaller range  ·  Harder hold a bag

R1R2—
A2

Single-leg sit-to-stand

6/side · ×2

From a higher chair, stand on one leg using the hands only for balance.

Easier higher chair  ·  Harder lower chair

R1R2
B

Hips

Bridge + single-leg bridge
B1

Glute bridge

60 s · slow reps

On your back; drive the hips up to a straight line and lower with control.

Easier smaller range  ·  Harder 3-s hold

R1R2—
B2

Single-leg bridge

8/side · ×2

One foot down, the other knee hugged in; drive up with the hips level.

Easier two feet  ·  Harder 3-s hold

R1R2
C

Calf

Single-leg heel raise + eccentric lowers
C1

Single-leg heel raises

60 s · slow reps

One hand on the counter; rise onto one toe and lower slowly, swapping at thirty seconds.

Easier two legs  ·  Harder one fingertip

R1R2—
C2

Eccentric heel lowers

10/side · ×2

Up on two feet, down on one over three seconds — the slow part is the point.

Easier both feet down  ·  Harder off a step

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Muscle responds to training at any age — including the nineties. Nothing here is too late.
  2. Power is speed plus strength, and it is lost faster than strength. That is why some reps are fast.
  3. Two clean sessions at a level earn the next. Add the harder version, not more repetitions.
  4. Stand up from the chair without hands whenever you can. It is the single most useful thing on this list.

Tick it off

MovementRound 1Round 2Best
A1Split squatslow reps in 60 s —
A2Single-leg sit-to-stand6/side
B1Glute bridgeslow reps in 60 s —
B2Single-leg bridge8/side
C1Single-leg heel raisesslow reps in 60 s —
C2Eccentric heel lowers10/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-O