MoPro
TrainersEye · Balance, Strength & Healthy Ageing
Balance & Strength U
Trainer's Eye
Phase 4 · Bone and load · Session U

Carry it all.
In one trip.
Like you used to.

Loaded carrying in every position — the most transferable strength there is, and it loads bone the whole way.

  • Usession
  • P4Bone
  • 12:00on the clock
  • — donecompleted

Carrying is functional strength

Carrying shopping trains grip, trunk and legs together, upright, and it is the task people most want back.

Grip strength is a marker

Grip strength tracks with overall strength, disability and survival. It is easy to measure and it responds to training.

Sitting time counts

Total daily sitting is linked with poorer function independently of exercise. Standing up often is its own intervention.

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

A

Carry

Carry medley + offset carry
A1

Carry medley

60 s · steps to beat

Ten steps with a bag in each hand, ten with one, ten at the shoulders — tall throughout.

Easier lighter  ·  Harder heavier

R1R2—
A2

Offset carry

3 × 20 s · ×2

Two bags, one much heavier; stand or walk without leaning toward the heavy side.

Easier even bags  ·  Harder bigger difference

R1R2
B

Hold

Suitcase hold + overhead hold
B1

Suitcase hold

60 s · seconds held

One heavy bag at one side; count the seconds standing tall and level.

Easier lighter  ·  Harder heavier

R1R2—
B2

Overhead hold

8 × 10 s · ×2

One bag pressed overhead; hold with the arm straight and the ribs down.

Easier hold at the shoulder  ·  Harder heavier

R1R2
C

Move loaded

Loaded stairs + loaded side steps
C1

Loaded stair steps

60 s · steps to beat

Bag in one hand, the other on the rail; up and down the bottom steps, counting.

Easier bodyweight  ·  Harder heavier

R1R2—
C2

Loaded side steps

15 steps · ×2

Bags in both hands; step sideways along the counter, feet pointing forward.

Easier bodyweight  ·  Harder heavier

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. Bone thickens where it is loaded and thins where it is not. Load is the only real signal it responds to.
  2. Weight through the legs and spine is what bone wants. Carries, steps and resistance all count.
  3. Known osteoporosis or a spinal fracture: skip the impact and the deep forward bending, and speak to your clinician first.
  4. Protein and vitamin D matter more with age. Training without them builds less.

Tick it off

MovementRound 1Round 2Best
A1Carry medleysteps in 60 s —
A2Offset carry3 × 20 s
B1Suitcase holdseconds held —
B2Overhead hold8 × 10 s
C1Loaded stair stepssteps in 60 s —
C2Loaded side steps15 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-U