Exercise Video Library
Start here: Sit-to-Stand → Heel Raises → Step-Ups.
These are the exact movements of your protocol. Doing them correctly is what makes the difference.
Focus on controlled movement on the way down and fast intent on the way up.
Sit-to-Stand
This is the movement that trains your reaction speed. If this slows down, everything else declines.
- Lean slightly forward before rising
- Stand up fast — not controlled
- Sit down slowly — this is where strength is built
Using momentum to stand instead of driving through your legs.
Step-Ups
This trains the same push-off strength you use when stairs start feeling less automatic.
- Place your full foot on the step
- Push through the front leg
- Lower yourself slowly with control
Pushing off the back leg instead of driving through the front leg.
Heel Raises
This trains the ankle-calf system that reacts first when your balance is disrupted.
- Rise up steadily
- Pause briefly at the top
- Lower slowly with control
Moving too fast and losing control on the way down.
Balance
(Single-leg)
This helps your body practice stability without relying too much on your hands.
- Use fingertips only for support
- Keep posture upright
- Do not rush the hold
Holding on too much — this removes the balance challenge.
Chair Squat
with Pause
This builds control at the weakest point of the movement — where most people collapse.
- Lower slowly to just above the seat
- Pause 2 seconds without sitting
- Drive up as fast as you safely can
Sitting fully instead of holding tension just above the chair.