GK Resources
Mix-and-Match
Brisk walk
(2-3x/week; 30-60min)
Weights
(2x/week; 8 reps x3)
Weighted Deadlift
Weighted Lunges
Single-Arm Dumbbell Row
Overhead Press (up and slightly back)
Halos
Bench press
Hanging or Assisted Pull-Up (30-60 sec)
Short yoga/mobility sequence
(1-2x week)
Corrective Exercise
(2-3 depending on time; can be warmup for walk)
Draw alphabet with feet. (1x each)
Seated lateral knee swings. Foot flat. (2-3 min each)
Towel toe crunches (8x/side; can add weight over time)
Seated foot lifts - resisted (6sec, 8x)
Resisted ankle eversion with band (8-12x)
Resisted ankle dorsiflexion with band (8-12x)
Single leg balancing (30s, 8x)
(over time try eyes closed or on pillow)
Therapy Ball or Foam Roller Myofascial Release
(2-3x week)
Foot-Ankle mobility sequence
9-min short mobility series. Great for before or after a walk.
Massage: Lower leg
31-min myofascial release for shins and calves. Mobilizes foot, ankle, knees and hips.
.
Massage: Glutes
25-minute myofascial release for posterior and lateral hips.
Hip Circles
24-min class: hip mobility and core. Do on it's own or after a walk.
Gate Pose
35-min: Parighasana. Hip class. Do on it's own or after walk.
FYM: Low Back Massage, Hips + Side Body
71-min class with low back massage leading to exercises for hips and side body.
Hatha: Shoulder, Core + Twists
55-min practice to wring out body head to toes.
Hatha: Fluidity + Stability
50-min class leading to balancing Half Moon Pose.
Knee Massage, Hips + Pelvic Floor
45-min class with “Quad Kabob” knee massage and therapeutic practice focusing on hips and pelvic floor.
FYM: Gluteal Roll + Practice
70-min full practice with gluteal massage, hips and balance.