TrainersEye · Session of the Day · Active Aging · #044

Active Aging Sit-to-Stand Power & Knee-Dominant Strength

Type-II fibre preservation via intent-to-move velocity, joint-sparing squat depth · Track B · Standard (dumbbell & machine)

Target ≈ 45 minDate Body Weight Session RPE cap 7/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Dynamic mobility & neuromuscular priming · 6-8 min

Time__ : __

1	March in Placesteady breathing rhythm	60 s
2	Thread the Needlesoft knees, weight through mid-foot	2 × 10
3	Ankle Dorsiflexionexhale on the effort, never hold breath	8 + 8
4	Clamshelltall spine, eyes on the horizon	2 × 8
5	Heel-to-Toe Walkfix your gaze on one point ahead	30 s/side

Phase 2 · Sit-to-Stand Power (velocity intent)8-10 min · quality reps · full recovery between efforts

Time__ : __

1	Squat Jumpcatch softly — absorb, do not stop rigidly	4 × 6
2	Sit-to-Standintent to move FAST, load stays light	4 × 5 fast
3	Heel Walkfingertip support only if needed	3 × 20 s/side

Phase 3 · Primary Strength & Hypertrophy18-22 min · tempo 3-1-1 · rest 60-90 s · 2 reps in reserve

Time__ : __

1	Step-Up3-s lower, 1-s pause, smooth up	3 × 12	kg
2	Hip Thrustdrive through heels, squeeze glutes at top	3 × 10	kg
3	Lat Pulldownshoulder blades glide — no shrugging	2 × 12	kg
4	Calf Raiseexhale on the effort, never hold breath	2 × 12	kg

Progression: Regression: swap free weight for the machine of the same pattern. Progression: +2 reps before +load; keep tempo 3-1-1. Knee pain: shorten range, raise the box.

Phase 4 · Carry, Core & Metabolic5-8 min · continuous, controlled · nasal breathing where possible

Time__ : __

1	Farmer Carrytall spine, eyes on the horizon	2 × 20 m	kg
2	Side Plankanti-rotation — nothing moves	2 × 8/side
3	Ellipticalsteady breathing rhythm	6 min steady

Phase 5 · Downregulation & Decompression4-6 min · diaphragmatic breathing, traction, lengthening

Time__ : __

1	Box Breathinglong slow exhale, jaw and shoulders loose	2 min
2	Hip Flexor Stretchlong slow exhale, jaw and shoulders loose	45 s
3	Neck Stretchlong slow exhale, jaw and shoulders loose	45 s/side
4	Hamstring Stretchlong slow exhale, jaw and shoulders loose	60 s

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

__ : __ : __

Session Complete

Athlete signature

Coach signature

Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Older-adult programming — physician clearance recommended, especially with osteoporosis, joint replacement, or cardiovascular history. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.