TrainersEye · Session of the Day · Active Aging · #113

Active Aging Ankle-Foot Complex, Gait & Balance Integrity

Ankle dorsiflexion range, foot intrinsic strength, tandem gait confidence · Track D · Power-Preservation (velocity intent)

Target ≈ 40 minDate Body Weight Session RPE cap 6/10Coach: MMSx Team of Experts

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

Time__ : __

1	Glute Bridgesteady breathing rhythm	60 s
2	Thread the Needlesoft knees, weight through mid-foot	2 × 10
3	World's Greatest Stretchexhale on the effort, never hold breath	8 + 8
4	Ankle Dorsiflexiontall spine, eyes on the horizon	2 × 8
5	Tandem Walkfix your gaze on one point ahead	30 s/side

Phase 2 · Gait Ladder & Tandem Work8-10 min · quality reps · full recovery between efforts

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1	Side Stepfix your gaze on one point ahead	3 × 10 steps
2	Toe Walksoft knees, weight through mid-foot	3 × 20 s/side
3	Single-Leg Balancetall spine, eyes on the horizon	2 × 10 m

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

Time__ : __

1	Leg Extensionintent to move FAST, load stays light	3 × 8	kg
2	Trap Bar Deadliftdrive through heels, squeeze glutes at top	3 × 6	kg
3	Seated Rowshoulder blades glide — no shrugging	3 × 10	kg
4	Clamshellexhale on the effort, never hold breath	3 × 10	kg

Progression: Power rule: light load, move FAST, end the set the moment velocity visibly drops. Joint pain = change the angle, never the intent. Balance deficit: perform near a rail.

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

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1	Suitcase Carrytall spine, eyes on the horizon	3 × 15 m fast	kg
2	Pallof Pressanti-rotation — nothing moves	2 × 8/side
3	Ellipticalsteady breathing rhythm	6 × 30/60 s

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	Seated Forward Foldlong slow exhale, jaw and shoulders loose	45 s/side
4	Calf Stretch Walllong 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

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Session Complete

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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.