MoPro
TrainersEye · Balance, Strength & Healthy Ageing
Balance & Strength AB
Trainer's Eye
Phase 5 · Real life and reaction · Session AB

Carry the shopping.
Answer the door.
Do both at once.

The real tasks of a real week — rehearsed so they stop being risks.

  • ABsession
  • P5Reaction
  • 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.

Sitting time counts

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

Sleep and falls

Poor sleep and night-time toilet trips are associated with falls. Lighting the route to the bathroom is a real intervention.

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

A

Shopping

Shopping carry + putting away overhead
A1

Shopping carry

60 s · steps to beat

Carry bags the way you actually do; swap hands every ten steps and stay tall.

Easier lighter  ·  Harder heavier

R1R2—
A2

Putting away overhead

12 reps · ×2

Lift a bag from waist height to a high shelf and back down, with a steady base.

Easier lighter  ·  Harder heavier

R1R2
B

Around the house

Turning with a load + sitting and rising with a load
B1

Turning with a load

60 s · slow reps

Carry a bag and turn a full circle in small steps, then reverse it.

Easier lighter  ·  Harder heavier

R1R2—
B2

Sit and rise with a load

10 reps · ×2

Sit down and stand up while holding a bag — as if with the shopping or a grandchild.

Easier lighter  ·  Harder heavier

R1R2
C

Night

Getting out of bed drill + low-light walking
C1

Getting out of bed drill

60 s · slow reps

Roll to the side, push up to sitting, pause, then stand — slow and deliberate.

Easier more support  ·  Harder no hands

R1R2—
C2

Low-light walking

15 steps · ×2

Walk a familiar route in dim light, slowly and deliberately — the night-time journey.

Easier normal light  ·  Harder dimmer

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. A fall is caught in the first half-second. That is a reaction, and reactions train.
  2. Walking while thinking is a separate skill — and where most real falls happen.
  3. Everyone should know how to get up off the floor. Practise it before you need it.
  4. Keep two sessions a week for life. Balance and strength both fade within weeks of stopping.

Tick it off

MovementRound 1Round 2Best
A1Shopping carrysteps in 60 s —
A2Putting away overhead12 reps
B1Turning with a loadslow reps in 60 s —
B2Sit and rise with a load10 reps
C1Getting out of bed drillslow reps in 60 s —
C2Low-light walking15 steps
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-BALANCE-AB