Mobility & Conditioning

Goal: Restore joint mobility, build postural awareness, and connect mind to movement.

• Frequency: 5–6 training days
• Daily Focus:
  • Alignment Routine (Videos A1–A5): Repeat all alignment videos twice through in every training session. It means you start video 1, then 2, ..till 5, then go back and start from video 1. 
  • This focus promotes body awareness, corrects imbalances, and establishes safe movement patterns.

Goal: Reinforce mobility with structured sessions to begin conditioning the entire body.

• Frequency: 6 training days
• Daily Warm-Up: Full Body Mobility Routine,i.e. videos A1-A5 (Start each session with this)
• Training Flow:
  • Day 1–4 (Short Sessions): Perform Videos C1 to C4 in sequence, i.e. day 1 do C1, day 2 do C2 and so on.
  • Day 5 (Extended Session): Combine Videos C1 + C4.

Day 6 (Extended Session): Combine Videos C2 + C3.

Goal: Expand movement capacity, improve coordination, and increase training volume.

• Frequency: 6 training days
• Daily Warm-Up: Full Body Mobility Routine,i.e. videos A1-A5.
• Training Flow:
  • Day 1–4 (Short Sessions): Perform Videos C5 to C8 in order, i.e. day 1 do C5, day 2 do C6 and so on.
    
  • Day 5 (Extended Session): Combine Videos C2 + C5.

Day 6 (Extended Session): Combine Videos C1 + C6.

Goal: Prepare the body for progression into regular strength or sport-specific training.

• Frequency: 6 training days
• Daily Warm-Up: Choose 2-3 videos from Full Body Mobility Routine,i.e. videos A1-A5. The ones that helped your body the most in the past 3 weeks.
• Training Flow:
  • Day 1: Video C7
  • Day 2: Video C8
  • Day 3: Combine Videos C3 + C5
  • Day 4: Combine Videos C4 + C6
  • Day 5: Combine Videos C5 + C7

Day 6: Combine Videos C6 + C8