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

Down to the floor.
And back up.
Practise it now.

Getting off the floor is a sequence, not a gift. Learn it beside a sturdy chair while you do not need it.

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

Long lie is the danger

Lying on the floor for over an hour after a fall carries serious risks. Knowing how to get up is a skill worth practising.

Getting off the floor

Rising from the floor without using the hands is linked with survival, and it is a trainable sequence, not a gift.

Confidence follows competence

Every successful repetition reduces fear. That is why the programme builds slowly and never asks for an unsafe leap.

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

A

Down

Kneeling down + kneeling to sitting
A1

Kneeling down and up

60 s · slow reps

Beside a sturdy chair; kneel down one knee at a time and stand back up the same way.

Easier both hands on the chair  ·  Harder one hand

R1R2—
A2

Kneeling to sitting

8 reps · ×2

From kneeling, sit down to one side onto the floor and come back to kneeling.

Easier with a cushion  ·  Harder no hands

R1R2
B

Up

Half-kneel to stand + floor to stand
B1

Half-kneel to stand

60 s · slow reps

From half-kneeling, drive through the front heel to standing; lower back down slowly.

Easier hold the chair  ·  Harder no hands

R1R2—
B2

Floor to stand

6 reps · ×2

The full sequence: side-sit, roll to hands and knees, half-kneel, stand — with the chair.

Easier more support  ·  Harder less support

R1R2
C

Support

Quadruped hold + chair-assisted rise
C1

Quadruped hold

60 s · seconds held

On hands and knees; hold the position steadily and count the seconds.

Easier hands on a step  ·  Harder one hand lifted

R1R2—
C2

Chair-assisted rise

8 reps · ×2

From kneeling, use the chair to pull up to standing — the technique that matters after a real fall.

Easier higher chair  ·  Harder lower chair

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
A1Kneeling down and upslow reps in 60 s —
A2Kneeling to sitting8 reps
B1Half-kneel to standslow reps in 60 s —
B2Floor to stand6 reps
C1Quadruped holdseconds held —
C2Chair-assisted rise8 reps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-V