LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Superset x 1
Walk
Set time distance_mi
1 15-25m .75-1
Workout Blocks
Working Block
Circuit x 2
AN Zig Zag Sit to Stand – Mom
Set reps Tempo Rest
1 5 controlled 30s
2 5 controlled
AN Back Rotation and Extension – Quadruped (Mom)
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
AN Single Leg Box Pattern – ViPR – Mom
Set reps Tempo Rest
1 5 controlled 60s
2 5 controlled 60s
AN Push Ups – Off Set with Crawl – Mom
Set reps Tempo Rest
1 10 controlled 60s
2 10 controlled 60s
AN Deadlift with Hip Shift and Cross Body Reach (Mom)
Set reps Tempo Rest
1 10 controlled 30s
2 10 controlled 30s
AN ViPR Rhythmic Tilt with Hip Shift – Mom
Set time Tempo Rest
1 45s controlled 30s
2 45s controlled 30s

AN Movement Strength for Mom

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

My mother is 72 years old and relatively active. She enjoys playing with her grandchildren, traveling, gardening, among other things. This program is designed to improve balance and strength in odd positions, help her feel more confident and stronger as she engages in preferred activities and tasks of daily life.

Warm-Up Blocks

Warmup Block
Superset x 1

.5 - 1 Mile walk - loop around the neighborhood.

ULT
Walk
time 15-25m
distance_mi .75-1
Set Time Distance
1 15-25m h:m:s .75-1 mi

Workout Blocks

Working Block
Circuit x 2

Strength

UMT
AN Zig Zag Sit to Stand – Mom
reps 5
Tempo controlled
Rest 30s
Sit as tall as possible in the zig zag position. Lean forward, lifting and stepping back leg to the front. Use hands for help if needed.
Set Reps Tempo Rest
1 5 Controlled 30s (h:m:s)
2 5 Controlled (h:m:s)
UMT
AN Back Rotation and Extension – Quadruped (Mom)
reps 10
Tempo controlled
Rest 30s
Hand on floor stays under shoulder. Touch elbow to opposite hand, then extended out with the elbow and back with the opposite leg. Point back toe and think about reaching toe to the wall behind you.
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
LMT
AN Single Leg Box Pattern – ViPR – Mom
reps 5
Tempo controlled
Rest 60s
Balance on one leg, or use a "kickstand". Perform the box pattern drill with the ViPR shifting the hips to counter balance.
Set Reps Tempo Rest
1 5 Controlled 60s (h:m:s)
2 5 Controlled 60s (h:m:s)
UMT
AN Push Ups – Off Set with Crawl – Mom
reps 10
Tempo controlled
Rest 60s
Line up hands in an off set position relative to the shoulders and hips. Perform a push up, keeping spine long. Crawl to the other side and repeat.
Set Reps Tempo Rest
1 10 Controlled 60s (h:m:s)
2 10 Controlled 60s (h:m:s)
LMT
AN Deadlift with Hip Shift and Cross Body Reach (Mom)
reps 10
Tempo controlled
Rest 30s
Keep toes facing mostly forward, keep spine long and sit back into the hip. Arm remains straight.
Set Reps Tempo Rest
1 10 Controlled 30s (h:m:s)
2 10 Controlled 30s (h:m:s)
LMT
AN ViPR Rhythmic Tilt with Hip Shift – Mom
time 45s
Tempo controlled
Rest 30s
Let the hips shift side to side as you toss and tilt the ViPR from one side to the other. The goal is to find and maintain a rhythmic motion.
Set Time Tempo Rest
1 45s h:m:s Controlled 30s (h:m:s)
2 45s h:m:s Controlled 30s (h:m:s)