Iron Neck Training Lab Active Aging Program (Phase 1-4)

The Active Aging Program spans 4 phases and broadly covers problem areas that come with getting older. Poor posture, lack of spine strength, and overall wear and tear doesn't come out of nowhere. Over time, the process of aging catches up to us and we find ourselves wishing we had done more. This program is designed to restart the clock and get you feeling better.

Phase 1 of the Active Aging Program is designed to activate problematic joints & muscle groups that typically lead to kyphotic posture. This workout is intended to help increase muscular capacity and flexibility in the neck, upper back, hips and legs to allow for better strength through larger more functional ranges of motion. Perform Phase 1 exercises in 2 sets of 8 repetitions of each exercise and in each direction, 1 - 3 times a week. This program should be done to tolerance of resistance exercise.

In Phase 2 we add some more movement skills to help build muscular strength & muscular endurance and increase dynamic control and balance through rotational exercises. Perform Phase 2 exercises in 3 sets of 8 repetitions of each exercise and in each direction, 2 - 3 times a week. This program should be done to tolerance of resistance exercise.

Phase 3 we start working on exercises that will improve proprioception, single leg balance and upper body posture endurance. It will also contain multi-planar drills that will develop better vestibular control (balance). Perform Phase III exercises in 4 sets of 8 repetitions each exercise and in each direction, 2 -3 times a week.

Phase 4 is a total integration of all of our multi-planar, multi-joint drills to challenge the user in all of the movement skills functional of an active lifestyle. This program should be done to tolerance of resistance exercise. Perform Phase 4 exercises in 3 sets of 12 repetitions each exercise and in each direction, 2 - 3 times a week.