Their Regimen: #1. Sled or resisted treadmill - forward AND backward - was the foundation of it all. That’s how I consistently helped older and rehab clients get winning at my gym, before you saw me on social media. 1-3x per week About 100 yards each way or 5-10 minutes total work I’m also a fan of rowers and air bikes but they do not address the lower leg, hamstrings, and hips like resisting the body forward and backward, so I would add exercises for those areas if no sled or resisted treadmill. (Best of all is having all 3: air bike, rower, and sled or resisted treadmill!!!) #2. From there, deeper leg and back work gets easier to work on. Counterbalance makes it easier to strengthen your natural squat, and a back extension makes it easier to train the backside since you already have tension from the top (I don’t pressure how far down people go, and I treat that as a progression to be enjoyed, letting your strength and flexibility adapt). Simple, 1-3 sets of 10-20, 1-3x per week. The deeper leg and back work is more naturally maintained in gardening communities. So someone going up and down real hills (similar to sled or resisted treadmill) and gardening (similar to counterbalance squats and back extensions) doesn’t need my system. My system could be like rehab for them if they lost something, or extra strength to support or power up their natural movement. Everything else has been accessory by comparison! I will continue to show you what they do, but that’s the stuff I’ve coached them on the most, and watching them with my kids recently was a priceless reminder of this subject. I teach everything I know for free here, and for further help with my ATG Basics or Pro Sports programs ($19 to $99 a month), as well as the custom equipment I make for my coaching: atgonlinecoaching.com (link in bio)
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