Mobile Senior Fitness
In-Home Personal Trainer for Seniors in Albuquerque
Helping Older Adults Stay Strong, Active & Independent
Fall Resilience Phase 2 Intro
Welcome to Fall Resilience Phase 2
Congratulations on reaching Phase 2.
By now you have spent time building a foundation of balance, mobility, and strength. In this phase, we will continue progressing those skills with slightly more challenging movement patterns that better reflect the demands of everyday life.
As always, safety comes first.
Before beginning any exercise session, take a moment to look around your environment. Remove obstacles, ensure adequate lighting, and have a sturdy support surface nearby such as a wall, counter, chair, or partner if needed.
Remember, balance improvement requires some degree of challenge. Small losses of balance are part of the learning process. Plan ahead, move slowly, and always prioritize safety over difficulty.
What to expect
• More dynamic balance activities
• Additional stepping directions and foot positions
• Increased coordination between upper and lower body movement
• Continued strength development for everyday activities
• Progression built gradually and safely
How this program works
Continue moving through the videos in order. Each session builds upon skills introduced earlier in the program.
There is no rush. You can repeat any video as many times as needed before moving on. Many participants find that several short practice sessions throughout the day work better than one longer workout.
Important reminder
Nothing in this program should feel rushed or unsafe. You can pause, rest, or modify any movement at any time.
Use support whenever needed to stay steady and confident.
Video 2 – Advanced Mobility Warm-Up
A gentle progression of our full-body mobility routine designed to prepare your joints and muscles for the balance and strengthening activities that follow, but can also be done stand alone at any time to reduce stiffness, improve overall mobility, and potentially to mitigate stress/anxiety.
Frequency: Daily if possible
Focus on:
• Slow, controlled movement
• Moving comfortably through the available range of motion
• Smooth, relaxed breathing
• Using support whenever needed
Video 3 – Advanced Weight Shifting
Continue developing control while introducing additional foot positions and circular weight-shifting patterns.
Frequency: Daily or a few times daily. But daily practice can be as little as a couple of minutes at a time!
This is one of the most important activities in the entire program. Almost everything we do—walking, turning, stepping, reaching, and balancing—depends on our ability to shift weight from one foot to the other.
Spend time with this challenge and don't rush through it. It provides the foundation for many of the more advanced activities that follow.
Focus on:
• Moving slowly and deliberately
• Pay close attention to how your weight moves through your feet and toes and exploring different foot positions
• Using support as needed but try NOT to rely on your hands is the goal.
Video 4 – Stepping in difference Directions
Practice stepping to 45-degree and 135-degree angles with a light foot touch before returning back home. If you are more clock vs angle based, think stepping to 2 and 10 and 4 and 8 o'clock.
Frequency: Most days and a good session shouldn't take more than 3 or 4 minutes with this drill.
Focus on:
• Small controlled steps
• Light foot contact with the stepping foot
• Returning back home with control
• Practicing both right and left directions
• Using support as needed but having a chair/wall or partner ready in case you need the help.
Video 5 – Step and Hand Reach Progression
Combine stepping movements with reaching tasks at chest, waist, and knee height from different foot positions.
Frequency: Most days, but this one can get you sore so keep daily volume low.
Focus on:
• Reaching only as far as feels safe
• Moving through different reach heights
• Returning to control before the next repetition
• Practicing both right and left directions
• Using support as needed. This is often done well in a hallway or in a kitchen with counter tops.
You can make it as functional as you like by reaching to real objects.
Video 6 – Sideway Walking
Practice controlled side-stepping to improve confidence with sideways movement.
Frequency: Most days
Focus on:
• Small, controlled side steps
• Shifting to the opposite leg before stepping
• Avoiding rushing
• Using support as needed. This is done very nicely in a hallway or large kitchen for safety.
Video 7 – Loaded Hip Hinge
Progress the hip hinge from Phase 1 by adding a light external load (dumbell or soup can) to improve strength and everyday lifting capacity.
Frequency: 2–4 times per week
Sets/Reps: 1–3 sets of 8–15 repetitions
Focus on:
• Using a light load you can control and only add 5-10% more resistance if you want further challenges.
• Moving slowly through the hip hinge
• Keeping the movement smooth and breath normally
• Avoiding pain or strain
• Using support or reducing load as needed
Video 8 – Staggered Stance Sit-to-Stand
Progress the sit-to-stand exercise by placing one foot slightly forward to encourage more work through one leg.
Frequency: 2–4 times per week
Sets/Reps: 1–3 sets of 5–12 repetitions per foot position
Focus on:
• Smooth standing and sitting
• Controlled lowering back to the chair. Make sure chair is stable with no wheels and backed up to a wall if possible
• Practicing both foot positions. The back leg is doing the majority of the work
• Using the arms only as needed
• Stopping if the movement feels unsafe