Foundation 1 for people over 60

My mother is in early 60's has been working out in some form or fashion (typically free weights or yoga) for 35 years now. She's in good shape for age (she can do three pull-ups with good form).  But she recently had to have hip replacement, and she's lost some of her strength because she wasn't able to exercise as much until after the hip replacement surgery. Given the holistic scope of F1, I would really like her to start doing or F1 or at the very least incorporate some F1 elements (especially some of the mobility elements) into her workouts.

 

Are there any strength or mobility elements that would have a greater potential for injury for someone at her age (vs someone in their 20's or 30's)?

 

Do you follow them on Facebook? They just posted a video of some guy doing straddle front levers who is 61, and has only been training with GST (and I imagine Gymnastic Bodies) for three years. Given my subjective and biased viewpoint, I would say that the hips, knees and shoulders will most likely be her weak links, so: straddle planche, single leg squat, rope climb, and hollow body press progressions, would be great areas of focus. The wrists are likely weak, too, so the progressions on Handstand One would help with that (and with the shoulders). Obviously, however, she should incorporate all the progressions as they intersect synergistically: one helps the other, which aids the improvement of a third. My suggestion would be to start with F1/H1 for one block or three complete blocks to see how they like it (and to also establish something of a routine and expectations about workload/output), and then to incorporate the Stretch Series to further help the hamstrings, hips, back, and shoulders.

 

Yes, it's a lot of money, but the price diminishes over time as you use the programs since it's a one-time payment.

I would be very careful with the first few SLS mobility elements -- especially Twisting Squats and Inside Squats.  They do a great job building strength and stability in a commonly weak area and as such have a risk of damage if not progressed slowly.

MHodges

Inspiring to hear of your mother's activity level and how strong she is.  I second Jeremy's comment of being very careful.  There are some elements that are not advisable at this time depending on the surgical approach the physician used; typically a posterior approach with precautions of no hip flexion > 90 degrees, No Internal rotation and No Adduction.   A total hip arthroplasty procedure calls for strict detail and attention to every movement or exercise early on in the post operation period to avoid injury. 

To specifically answer your question, sPL/PE1>iM, MN/PE1 and iM, SLS/PE1 and iM are examples of elements that include movements with greater potential for injury not because of your mothers AGE, but because of her current CONDITION, completing a hip replacement.   

One option is to discuss GST with her physical therapist and some of the movements involved.  A physical therapist would likely enjoy having this conversation with a motivated patient to include scaled versions of exercises to one day allow your mother to appropriately, and safely enter GST, or Foundation One.  Mark Collins will also be of good help in answering questions regarding your mother's situation. 

Best of Luck,

Ryan

Yes, I agree with the others. GST and GB are perhaps the best programs out for incorporating mobility and strength, and in that they let the programs' quality speak for themselves. The progressions I mentioned will work, but would be best as advised by a licensed professional and through their supervision. That being said, it would make sense in my eyes to have said professional incorporate GB and GST work into whatever physical therapy is being carried out because I don't think the two are mutually exclusive. Best of luck to her.