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There are NO mandatory exercises… But there are 6 foundational movement patterns that every person no matter their age, goals or injury history must train each and every week to maintain their movement system: 1. Squat 2. Hinge 3. Lunge 4. Push 5. Pull 6. Carry *Rotation If you’re not training all 6? You’re simply leaving your results, and your health, to chance. So stop force feeding exercises based on your theoretical goals. And start training movement patterns optimized for your specific body
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There are NO mandatory exercises… But there are 6 founda…
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FacebookDr. John Rusin
If you haven’t been moving much, these five exercises are the perfect place to start. Side steps help activate muscles that support your hips and balance. Standing hamstring curls wake up the back of your legs, making everyday movement feel easier. Knee raises strengthen your core and improve your posture. Heel and toe rocks keep your ankles mobile so you feel steadier when you walk. Low impact jacks gently get your heart pumping and boost your energy. You don’t need to walk miles... just start
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Starting with gentle exercises like low-impact jacks, knee lifts, sit-to-stands, wall push-ups, and wall planks helps total beginners improve strength, balance, mobility, and circulation without strain. These exercises target key muscle groups and support better movement in daily life. Just one minute each makes the routine simple and approachable, helping you build confidence and consistency. Starting small allows your body to adjust comfortably, improving stamina and muscle tone over time. Reg
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Gentle lower body exercises, such as sit to stands, knee extensions, hamstring, and glute exercises, improve muscle strength, balance, and flexibility. Strengthening these muscle groups enhances stability and mobility, crucial for tasks like sitting and standing from a toilet, walking, and lifting objects. As we age, maintaining muscle mass and function becomes vital for preserving independence and preventing falls and strains. Regular exercise also boosts mood, cognition, and overall well-being
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