The program structure may be likened to a Baseball Diamond with each base representing a step or milestone on your journey to enhancing bone and functional strength. Three months separates each base with home plate pre and post program testing to assess progress
Home Base
An initial 90 minute Evaluation will be performed to discuss your medical & activity history and gather baseline measures of body (height, weight, vital signs), strength & function. Please bring your bone density (DEXA) report with you for this initial consult.
During this session, you will also receive a 1-on-1 training in the core exercise techniques. Safe & effective technique is the bedrock to the program’s ability to adequately progress load to simulate bone with low risk of injury.
Initial load settings will be determined and appropriate modifications to techniques made to accommodate your personal health profile. Occasionally a second 1-on-1 training session may be required
First Base
You are now ready to commence twice-weekly group ONERO™ sessions, each lasting 45 minutes and limited to 8 participants to ensure adequate attention to each client’s technique and progression.
Focus during this 3 month approach to first base is consistency of safe technique during performance of the program lifts & varied core and dynamic balance exercises.
At first base, you will have commenced progressing the weight load and may already appreciate improvements in your functional strength & performance.
Second Base
Between First & Second Bases we focus on safely building the weight added to the core components of the program toward the specified threshold.
Adequate supervision during this & all phases is key to guiding safe progression as load is increased.
At second base (6 months) you will have noticed improvements in your functional strength and performance and gained confidence with all program Exercises
Third Base
Between Second and Third Bases, you will be consistently & adequately loading twice weekly. While appreciating improved functional strength & confidence, you will likely seek to expand your active recreational hobbies.
You are now hitting the home stretch of the program!
Return to home plate
Following 12 months of twice weekly ONERO™ exercise, you are ready for retesting. We will repeat all functional and strength tests performed during your intake assessment and repeat DEXA scan is recommended to remeasure bone density.
We will use this session to review results of re-testing, discuss ongoing goals and formulate a strategy for activity targeting bone health moving forward.
Pricing
Home Base Intake Evaluation & 1-on-1 instructional session: $195
45 minute group session: $39 (or $35 with 10-session pass)
Return to Home Plate re-assessment: $95 (or free if >80% twice-weekly group session attendance during 12 month Program)