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CHOOSE YOUR FITNESS PROGRAM

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4 LEVELS OF PROGRESSION

From Beginner to Stepping Strong: Unlocking Mobility with Standing Overload Techniques

1

Beginner: Foundation Building

At the Beginner Level, you will focus on developing core stability, balance, and building foundational strength in the trunk and legs. With maximum partner support, you’ll get comfortable holding a standing position before moving on to more advanced movements.

Breakdown:

  • 6 to 3 Points of Contact: Start with maximum support (6 points) and gradually reduce to 3 points as your core and trunk control improve.

  • Focus: Standing balance, mini squats, basic trunk twists, and weight shifts.

  • Support: Full partner support in all exercises.
     

Requirements to Level Up:

  • Achieve and hold balance with 3 points of contact for 30 seconds.

  • Demonstrate consistent control over trunk and core muscles with minimal assistance.

3

Advanced: Standing Independence

This level is all about achieving independent standing. You will practice holding your balance with no support, build knee strength through locking drills, and prepare for movement-based exercises.

Breakdown:

  • 2 to 0 Points of Contact: Progress from 2 points to fully independent standing with no points of contact.

  • Focus: Dynamic weight shifts, knee-locking drills, forward and backward balance control.

  • Support: Minimal to no partner contact during exercises, with a focus on standing alone.
     

Requirements to Level Up:

  • Hold 0 points of contact balance for 30 seconds.

  • Complete knee-locking drills without support, demonstrating full control.

2

Intermediate: Strength & Stability

In the Intermediate Level, you’ll begin reducing reliance on your partner and develop the ability to hold balance for longer periods. We introduce bands, core strengthening, and dynamic movements as you prepare for independent standing.

Breakdown:

  • 3 to 2 Points of Contact: Move from 3 points of contact during exercises down to 2 for balance training. Each session challenges your body to maintain core stability and strengthen leg and trunk muscles.

  • Focus: Shadow boxing, lateral shifts, knee raises, mini squats with bands.

  • Support: Hovering partner support during balance drills; light physical contact during exercises.
     

Requirements to Level Up:

  • Hold balance independently with 2 points of contact for 30 seconds.

  • Demonstrate strength and balance from knees to head

Step Training: Taking Your First Steps

4

In the Step Training level, you’ll focus on mastering the mechanics of stepping. This is the final level where we work on building the strength, balance, and coordination needed to take independent steps forward, backward, and side-to-side.

Breakdown:

  • 2 to 0 Points of Contact: Begin by stepping with support and gradually reduce contact as you master forward and backward steps, lateral movements, and stepping up/down.

  • Focus: Walking mechanics, step training, weight shifts during stepping, stepping on and off platforms.

  • Support: Partner on gait belt during initial steps; reduced support as confidence builds.
     

Requirements to Graduate:

  • Take independent steps in multiple directions with no support.

  • Step up and down from a small platform with minimal assistance.

Our approach combines smart exercise with non-invasive therapies like PEMF mats, red light therapy, TENS units, and vibration guns. These tools support muscle activation and nerve regeneration, giving you the best possible environment for recovery.

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