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Explore Programmes

Mobility programme

Mobility and recovery

Use low-cost movement to arrive fresher for your main work.

Build this into my week

Four-week progression

You need warm-ups, cooldowns or recovery support around training.

01
Week 1
Assess options
Use comfortable ranges and identify useful positions for the current week.
02
Week 2
Build control
Add deliberate end-range strength and smooth transitions.
03
Week 3
Integrate
Place short movement work before and after the sessions that need it.
04
Week 4
Reset
Use lower-load work to arrive fresher for the next block.

Methods

Why this programme works.

Controlled articular rotations

What it solves: Move a joint through a comfortable active range slowly, with the rest of the body stable and the motion controlled.
How this plan uses it: Mobility blocks use slow, explicit movements rather than claims of passive treatment.

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End-range strength

What it solves: Use low-load isometrics and controlled repetitions to practise the ranges that matter for a specific training pattern.
How this plan uses it: Mobility finishers include deliberate, low-cost positions rather than forced stretching.

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Low-intensity recovery

What it solves: Easy movement, breathing-led downshifts and gentle aerobic work can support readiness without claiming to diagnose or treat pain.
How this plan uses it: Mobility never consumes a support slot and fatigue can reduce its complexity further.

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Featured movement

Half-kneeling hip flow

Open the interactive movement view for a clear orientation before your session.

Open 3D movement view