Four-minute blocks
Brisk blocks grow to four minutes; the balance work adds a challenge — head turns, a cushion, or eyes closed with a counter in reach.
This week
- Strength A and B at stage 3.
- Balance level 4 (challenge) for the stands; level 3 for the walks.
- Five walks, 30–36 minutes; two with 4 × 4 minutes brisk.
Tip: Eyes-closed balance only with a counter within reach and never on one leg without it.
5 walks of 30–36 minutes — about 150–180 minutes this week. In two walks: 4 × 4 minutes brisk with 3 easy.
Four-minute brisk blocks. Breathing hard but in control; slow down if you cannot speak a few words.
Moderate = talking, not singing.
Two sessions: 3 sets of 6–10. Effort 7–8 out of 10 — two or three reps left.
Harder variants and heavier loads; slow the lowering phase to three seconds on sit-to-stand and hinge. Never sacrifice form for a level.
All six: sit-to-stand, hip hinge, step-up, push, pull, heel raise & carry. Cues, levels and videos →
Head turns while holding, eyes closed for tandem and single-leg stands only with a counter in reach, or stand on a folded towel or cushion.
Daily set: tandem stand, single-leg stand, heel-to-toe walk, sideways walk, backward walk, weight shifts, toe raises, walk and turn. Three longer sessions this week.