@dshesgreen, with all due respect, I would not advise anyone to attempt Onero exercises on their own by watching a video. I have a lot of respect for Lisa Moore (and I do some of her exercises), but anyone who wants to accomplish Onero's bone formation objective needs to be evaluated before starting, and needs to move toward achieveing the goal of lifting 85% of your 1 rep max with proper form (to avoid fractures). Ensuring proper form requires someone who is trained watching your performance. Deciding when to increase weights and by how much requires Onero certification. While strength training can be helpful, ONERO is not just strength training. It is a specific, high‑impact, high‑load, precisely‑progressed protocol designed to generate osteogenic (bone‑building) stimulus in postmenopausal women.

Most gym‑based strength training — even heavy lifting — does not consistently reach the loading thresholds or movement patterns that ONERO uses to trigger bone formation.