Personalised Exercise Prescription

Longevity Clinic · Phases 1–2 · Post-assessment programme

A.Y. · Female · 62 years
Start: 22 July 2026
Next review: week 6

Priority Goal Based on the Assessment

Lower-limb power + ankle mobility + left-side asymmetry

Sit-to-stand power 1.8 W/kg (target 2.2) · Ankle 7 cm (target 9) · Left–right difference 11% (target <10%). Balance, grip strength and walking speed are preserved — these areas will be trained in maintenance mode.

Weekly Plan

Monday

Strength A
1, 3, 4, 7 · 35 min

Tuesday

Mobility only
2, 5 · 10 min

Wednesday

Strength B
1, 6, 8, 9 · 35 min

Thursday

Mobility only
2, 5 · 10 min

Friday

Strength A
1, 3, 4, 7 · 35 min

Sat / Sun

Walking
7,000+ steps

Rule: Mobility exercises (2 and 5) are done every day — limited ankle movement needs daily repetition. Leave at least 1 day between strength days.

Exercises

Chair Sit-to-Stand

Leg strength · main exercise

3 sets8–10 reps2 min rest

How

Sit on the edge of a chair, feet hip-width apart.
Arms crossed over your chest — do not push off with them.
Stand up over 3 seconds, sit down with control over 3 seconds.

Caution

Do not let your knees cave inwards.
Do not drop into the chair — control the descent.

Progression

Weeks 1–2: using your arms for support · Weeks 3–4: no arms · Week 5+: holding a weight

Knee-to-Wall

Ankle mobility · EVERY DAY

Every day3 sets10 repsHold 5 s

How

Toes 8–10 cm from the wall, foot pointing straight at the wall.
Push your knee towards the wall without lifting your heel.
Hold for 5 seconds, then return.

Caution

If your heel lifts, shorten the distance — otherwise you are cheating.
Do 1 extra set on the left side (asymmetry).

Target

Currently 7 cm → 9–10 cm in 12 weeks

Heel Raises

Calf strength · single leg

3 sets12–15 repssingle leg

How

Stand on one leg, touching the wall lightly for balance.
Raise your heel slowly and hold for 1 s at the top.
Lower over 3 seconds — the lowering phase is what really counts.

Caution

Do not lean on the wall; touch it only with your fingertips.
Do the left foot first, then match the number of reps on the right to the left.

Progression

Weeks 1–3: both feet · Week 4+: single leg · Week 8+: on the edge of a step

Goblet Squat

Leg strength · loaded

3 sets10 reps4–8 kg

How

Hold the weight (dumbbell/kettlebell) in front of your chest with both hands.
Sit back by pushing your hips backwards, chest up.
Lower until your thighs are parallel to the floor, then push through your heels to stand up.

Caution

Keep the natural curve in your lower back — do not let your back round.
If there is pain, reduce the depth, not the load.

Progression

5% load increase every 2 weeks (4 → 6 → 8 kg)

Calf Stretch (Wall)

Flexibility · EVERY DAY

Every day2 sets30 sboth sides

How

Place your hands on the wall and step the leg to be stretched back.
Back heel on the floor, knee straight — this stretches the gastrocnemius.
Then bend the back knee slightly — this time the soleus is stretched. Do both.

Caution

No forced or bouncing stretches — hold still.
You should feel tension, not pain.

Note

Do this after exercise (not before).

Banded Hip Abduction

Side hip muscles · balance support

3 sets12 repslight band

How

Band just above your ankles; stand up straight.
Take your leg out to the side, hold for 2 seconds, then bring it back with control.
Keep your trunk still — do not lean sideways.

Caution

The leg should go straight out to the side, not forwards.
1 extra set on the left leg.

Why

Hip abductors were below norm at assessment (79%/90%).

Single-Leg Balance

Balance · maintenance

3 sets30 seach leg

How

Stand on one leg, with the other knee slightly raised.
Keep your gaze on a fixed point. Your arms help with balance.

Progression

Weeks 1–4: eyes open, firm surface
Weeks 5–8: eyes open, on a cushion
Week 9+: turning your head or catching a ball

Note

Balance is already good (16 s) — this is done to maintain it.

Step-Ups

Functional strength

3 sets8 reps20 cm step

How

Place one foot on the step and step up pushing through the heel.
Do not push off with the back foot — the front leg does the work.
Step down with control; complete all 8 reps on the same leg.

Caution

Hold the handrail for support if needed.
Do not let your knee travel too far past your toes.

Progression

20 cm → 30 cm step → holding a weight

Fast Sit-to-Stand

POWER · from week 5

Target exercise3 sets6–8 reps3 min rest

How

Stand up from the chair as fast as you can (explosively).
When sitting down, lower yourself slowly and with control (3 s).
If your speed drops, end the set — do not keep going when fatigued.

Why this exercise

Sit-to-stand power is below the threshold at 1.8 W/kg. Power is lost faster than strength, and it is power that really prevents falls. The most critical part of the programme.

Start

Not done in weeks 1–4 (foundation strength first). Added in week 5.

12-Week Progression Protocol

Week	Phase	Main change	Review
1–2	Learning	All exercises are learnt; load is low. Sit-to-stand with arm support. 2 sets.	—
3–4	Base strength	Increase to 3 sets. Sit-to-stand without arms. Heel raises move to single leg. Goblet 4 kg.	Self-log
5–6	Strength + power	Fast sit-to-stand added. Goblet 6 kg. Balance on a cushion.	Week 6 check
7–9	Loading	Goblet 8 kg. Step-up 30 cm. Fast sit-to-stand 3×8.	—
10–12	Refine	Volume is maintained; speed and quality of technique take priority. More single-leg work.	Week 12 review

Load progression rule: If you complete the target reps for an exercise without struggling in 2 sessions in a row, increase the load by 5%. Sign of struggling: clear slowing of the last 2 reps. If there is pain, do not increase the load — first check your technique and range of motion.

Tracking Log — Week 1

Day	To do	Done	Notes / difficulty (1–10)
Monday	Strength A (1, 3, 4, 7) + mobility
Tuesday	Mobility (2, 5)
Wednesday	Strength B (1, 6, 8, 9*) + mobility
Thursday	Mobility (2, 5)
Friday	Strength A (1, 3, 4, 7) + mobility
Saturday	Walk 7,000 steps + mobility
Sunday	Free day / light walk + mobility

* Exercise 9 is added in week 5.

Stop and call the clinic if you have: chest pain, shortness of breath, dizziness, sharp joint pain, pain lasting more than 48 hours after exercise, a fall or increasing unsteadiness.

This prescription has been prepared individually, based on the functional assessment of 15 July 2026, and cannot be adapted for anyone else. The exercises are continued at home after being learnt under the supervision of the clinical team. The animations show the general pattern of each movement; correct technique is taught one-to-one in the first session. · Longevity Clinic