Hi, SIMPLE, EASY, Effective. ( I am not a medical professional)

My Coach asked me "ARE YOU READY", I can say yes.   IF YOU ARE NOT Ready try this.

See your medical pro before you start. I have restrictions and I follow those.

As we age and do not move, our bodies do not remodel bone as fast. By 70 both men and women lose bone density.

Motion is lotion. have a simple and effective routine that is easy to accomplish.

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I am guided by A real PT and a Real Coach. 

Routine once in a groove the time this takes is minimal.  

Workout, Build up Core, and more

The hard part is motivating oneself to exercise 30 minutes 3 times a week minimum. Set an alarm.

 Even 15 minutes 3 x a week. 

TEST your lower body. This is it.  

https://youtu.be/qkV0UvjXgcs?si=ecS2tuUF99aF9Uvl Sit Stand 

https://youtu.be/mxWissvKVj0  Side Laying Hip Abduction

https://youtu.be/Xp33YgPZgns The Glute Bridge

https://youtu.be/GwPe0JwYbrA?si=fTx8aVXTPd1AMavg 5  Glute Exercises

A chair, Yoga mat, Table, and 3 pack of Stretchbands -  all you need.

The Sit Stand is very effective. 

This metric after I had Lumbar lami Fuse

Day 3 was the first test under PT care she was next to me.

Did this daily for 4 weeks. 0 to 20 a day. 

Walking improved to 2 miles a day. Before surgery 1 block. 

my level 9 Guided exercise by Hinge Health: See if your company has this free benefit. 

Woodpecker, Standing Hip extension, hamstring Stretch, Mini Squat, Standing back stretch, Hip Flexor stretch, Seated marches, Seated Cat Cow, Fire Hydrant.   This changes every week as my PT and coach monitor my progress.

Next, I will add a bit of sports performance mix: 15 gm protein, 5 gm creatine, and 5 gm Glutamine in 4 oz water. 3 times a week. Before workout. add   120 Oz of water a day.  I can talk science behind this mix. 

https://www.ncbi.nlm.nih.gov/books/NBK553175/ 

The body is a complex organism, and as such, it takes energy to maintain proper functioning. Adenosine triphosphate (ATP) is the source of energy for use and storage at the cellular level. The structure of ATP is a nucleoside triphosphate, consisting of a nitrogenous base (adenine), a ribose sugar, and three serially bonded phosphate groups. ATP is commonly referred to as the "energy currency" of the cell, as it provides readily releasable energy in the bond between the second and third phosphate groups

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