Four simple lifts¶
Squat, hinge, push, carry. Two sessions a week. No maxes. This is not medical advice.
Stills and voiceover are generated.
Sit-to-stand¶
Chair squat. No gym. Three sets of eight to twelve.
Sit on the front half of a chair. Feet flat. Stand by pushing the floor away. Sit with control. If twelve is easy, hold a jug at your chest.
Hip hinge¶
Romanian deadlift. Dumbbells, kettlebells, or a backpack. Three sets of eight to twelve.
Soft knees. Hips back. Long spine. Stop at a hamstring stretch, not a round low back. Stand and squeeze.
Incline push-up¶
Hands on a bench, counter, or wall. Higher is easier. Three sets of eight to twelve.
Body in one line. Elbows about 45 degrees. When twelve is easy, lower the surface. Floor last.
Farmer carry¶
Walk with two even weights. Thirty to forty-five seconds. Three rounds.
Shoulders packed down. Short quiet steps. One bag is a suitcase carry — switch hands next set.