Base & Bound A: Stance & Sit-to-Stand
Bodyweight session for 60+: ankle prep, a timed five-rung balance ladder, partial-depth sit-to-stands, reverse lunges, incline push-ups on a counter, and dead bugs. About 45 minutes, six items, no equipment beyond a counter.
Estimated session
- Movements 6
- Working sets 13
The session
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Ankle Circles Hold a counter or a wall-braced chair — ignore the squat-rack reference in the exercise instructions. 10 slow circles each direction, each foot. Warm-up only 1 × 10 · rest 30s | 1 | 10 | 30s |
| 02 | Supported Stance Hold Balance ladder. Hold your current rung still for 30 seconds — feet together, semi-tandem, tandem, one leg, one leg with slow head turns — always within arm's reach of the counter. Head turns at the top rung only. 2 × 30s · rest 45s | 2 | 30s | 45s |
| 03 | Sit Squats Partial depth, above parallel. Sit back, stand tall. Counter within reach. 1 warm-up set first 3 × 8 · rest 1:30 | 3 | 8 | 1:30 |
| 04 | Bodyweight Reverse Lunge Step back, front knee over ankle. Fingertips on the counter, not gripping. 3 × 8 · rest 1:15 | 3 | 8 | 1:15 |
| 05 | Incline Push-Up Hands on a kitchen counter or a stair edge. Body in one line, ribs down. 3 × 8 · rest 1:15 | 3 | 8 | 1:15 |
| 06 | Dead Bug Low back flat, slow alternating reach. Standing substitute if the floor is out: a standing march at the counter, one slow arm reach per knee lift. 2 × 10 · rest 45s | 2 | 10 | 45s |
Coaching notes
Sequence matters: ankles, then balance while fresh, then strength. Every standing item is within arm's reach of a counter or a wall-braced chair — touch it whenever you want. The ladder is a static hold, never a moving drill: two 30-second holds at the current rung. IF the rung is held 30s with no hand touch on two consecutive sessions THEN advance one rung; IF the support is touched THEN hold; IF touched in two consecutive weeks THEN drop one rung. Substitutions: Dead Bug becomes a standing march with a slow arm reach if the floor is out; Incline Push-Up moves to a higher surface — a wall is easiest — rather than to fewer reps.
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