Workout
The Weighted Wobble
Balance training plus a little resistance. Your stabilizers are about to meet their new full-time job.
Kitchen Parade — High Knees
3 minutes marching in place with knees to hip height and arms pumping actively. More energy than the warmup version. You are preparing everything.
The Flamingo — With Arm Press
Stand on one foot. Light bottle in both hands at chest height. Slowly press the bottle overhead and bring it back while maintaining balance. The moving weight creates an unstable load.
Modification: Hold the bottle still at chest. No press. Or return to stationary Flamingo without any weight.
The Hip Shuffle
Wide stance, slight squat position. Step side to side keeping your hips low throughout. Your glutes are doing the driving. 15 steps in each direction equals one set.
Modification: Reduce squat depth — stand more upright while still stepping side to side. The lateral movement with hips engaged is the exercise.
The One Arm Walk
One jug in one hand at your side. Walk with intention and resist the lean. Focus on your gait — does your balance feel different on one side versus the other? Most people have a dominant side. This reveals it.
Modification: Lighter item. Shorter distance. Any asymmetric carry with upright posture is the exercise.
The Invisible Chair — Single Leg
Regular wall sit position — back flat against the wall, thighs parallel to the floor. Lift one foot slightly off the ground. Hold. Switch legs. The single leg wall sit reveals which leg is doing more work in the regular version.
Modification: Both feet on the floor — standard Invisible Chair. Any wall sit position held for time is the complete exercise.
The Side Leg Lift — Weighted
Same as Workout 13 side leg lift but hold a light bottle in the opposite hand from the working leg. The contralateral weight adds a balance and core component to the hip abduction.
Modification: No weight. Return to the standard side leg lift. Any sideways elevation without lateral lean is the complete exercise.
The Ankle and Hip Walk-Out
Walk slowly for 2 minutes. Appreciate that you just did something that will directly reduce your fall risk over time. That is not a small thing. Finish with 10 ankle circles each foot.
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“Did your balance feel different on your dominant side versus your non-dominant side during The One Arm Walk? Report findings.”