What it is
14‑week strength + mobility programme
2 sessions/week default (25–35 mins)
Mobility built via full‑range strength (no crazy drills or hours of stretching)
3 lifts per session.
3 variations per lift depending on your level.
Build confidence through reps first, then progress and repeat.
Feel it in 14 days
New lifters:
pick up your child / suitcase / laundry without bracing and praying for your back.
On/off lifters:
get out of bed / the seat / off the floor without the stiff negotiation — hips + hamstrings feel “open” again.
Experienced lifters:
end-range stops feeling risky, and that “niggle” goes away because you’re giving your joints some love.
Build it in 14 weeks
New lifters:
train with confidence — two sessions/week, 3 lifts, no second-guessing, no random routines.
On/off lifters:
tightness stops running your week — you move with control, consistency, and a body that trusts its own capacity.
Experienced lifters:
strength turns into measurable mobility — range that transfers to carrying, travel, and long days (not just numbers).