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

Heavy.
Then quick.
Then carry.

Strength, power and carrying in one session — the combination that most protects a hip.

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

Power goes before strength

Muscle power declines faster than strength with age, and power is what catches a stumble. That is why some repetitions here are fast.

Sarcopenia is reversible

Age-related muscle loss responds to progressive resistance training combined with enough protein. It is a treatable condition, not just ageing.

Stairs are free training

Climbing stairs loads the legs and the heart together and is among the most useful exercises in any home.

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

A

Heavy and quick

Heavy squat + fast chair stands
A1

Heavy squat

60 s · slow reps

Heaviest bag you can squat cleanly to a comfortable depth; chest tall throughout.

Easier lighter  ·  Harder heavier

R1R2—
A2

Fast chair stands

15 reps · ×2

Stand as quickly as you safely can, sit slowly — fifteen clean repetitions.

Easier hands on the thighs  ·  Harder lower chair

R1R2
B

Steps

Loaded step-up + quick step-ups
B1

Loaded step-up rhythm

60 s · slow reps

Bag at the chest; step up and down at a steady rhythm, counting the clean steps.

Easier bodyweight  ·  Harder higher step

R1R2—
B2

Quick step-ups

12/side · ×2

Step up briskly and step down under control — speed up, control down.

Easier slower  ·  Harder higher step

R1R2
C

Carry and hold

Heavy carry + wall sit loaded
C1

Heavy carry — final

60 s · steps to beat

Heaviest bags you can hold; walk until the grip or the posture starts to change.

Easier lighter  ·  Harder heavier

R1R2—
C2

Loaded wall sit

3 × 20 s · ×2

Bag on the lap in a wall sit; hold with the weight even on both feet.

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
A1Heavy squatslow reps in 60 s —
A2Fast chair stands15 reps
B1Loaded step-up rhythmslow reps in 60 s —
B2Quick step-ups12/side
C1Heavy carry — finalsteps in 60 s —
C2Loaded wall sit3 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-W