Program Database

A program built for my friend Dan. He has a young child and works long hours in front of a computer. The aim of this program is to introduce a little more movement into your everyday life as well as hitting the gym 1-3 times per week.

Get built and bendy at the gym by combining strength exercises with mobility work, minimising breaks and maximising efficiency. Train 3-4 days a week with rest days in between, ensuring faster progress, better recovery, and more time to live a full and rounded life.

Mobility & Strength No Equipment 3 days per week. No equipment. Taking you through 60 min sessions to get stronger and more flexible with minimum rest periods.

Slow and easy hip work on the wall. No repeaters in this friendly class helping you to coax a little more range out of the hips.

A lazy way to get moving. Can be done sitting on the floor, a chair or kneeling like I do. Put this on and slowly move from sitting to ready to move and start the day or jump into some training.

This program is 100% focused on enhancing mobility in key areas like the hips, spine, shoulders, and hamstrings. Each session is meticulously designed to target and improve flexibility, strength, and range of motion in these crucial joints and muscle groups. With three weekly sessions of approximately 60 minutes each, you will engage in a series of dynamic stretches, mobility drills, and controlled movements that promote better joint health and overall body freedom.

This is about the spine and hip flexors - creating more range of motion and strength for the backbends.Non of the stretches should feel painful in the lower back - if you do feel this pain it is because there is a restriction in the hip flexors or you are dumping all of the arch into the lower back.

All about getting the hamstrings and hip flexors open, working and feeling good.Feel free to add an additional third set to any of the exercises if you feel you can.

The stretch sensation in the hamstring should not be felt behind the knee. If you feel it there bend the knee slightly for any hamstring stretch so the stretch is felt in the belly of the hamstring.

Super quick and effective abs trio. 30s on 10s off for three rounds. Don’t let your lower back leave the floor.

30s / 10s Crunches (3 levels) Bike (elbow to knee) Alternating leg lowers (scissor legs) Big cue is to keep the lower back flat to the floor throughout. Actively try to pull the belly button to the spine for maximum impact! Don’t be afraid of starting with a more difficult variation and regressing to an easy one if necessary.

A series of morning mobility routines to get the body moving in under 10 minutes. Can be done anytime of day as a movement snack.

A series of classes to get you sweaty, supple and a little bit stronger.

Taking you through some leg strength and active shoulder mobility.

Spine and hip flexor focussed class with the aim of getting the spine gently moving in all directions.

x2 Crab alternate knees to floor 60s Pec stretch reps on floor 10r each side 3x Hip Flexor + spinal twist thing Twisting Bear > Single Arm Bridge rotations 3x Kneeling lean back - with and without hands - segment it ( don’t drop into the lower back) Jefferson Curl Down Arch up Swimmers 40s Kneeling or DD Shoulders Overhead

Working towards pancake with some frogs, active lifting combined with some single arm pushing.

60s squats 60s fig. 4 switches Straddle Good Mornings Squat to Lizard (optional push-up) 1/2 Frog - straight leg rotations Pissing Dog Squat to Lizard (optional push-up) Straddle walk-outs or straddle ups Pancake Lifts

Get straight into things with this class covering kick-throughs and horse squats.

2x Toe squat through bear into extended plank - ab squeeze 60s Quadruped HIP CARs - 10+10 3x Bear kick through + push-up 60s Fig 4 or 90 90 single leg lifts 10r + 10s 3x Horse Squat Hold 30-60s Frog IR rocks 10R + 10L

A sweaty one taking you through lots of hamstring & quad/hip flexor opening paired with pushing strength.

1 - FS/PUSH 2x Hamstring / active extensions 12 + 12 Jefferson Waves 45-60s 4x (R/L/R/L) Kneeling Quad work with iso 60s each side DD leg lift to PU or PU position (can also leave leg off the floor for max work) 10 3x Long Lunges 30s of work L-sit or leg lift and hold in pike (blocks) 20s

My go to warm-up! It touches on the main joints and aims to elevate the heart rate a little.

Neck CARs Scapular Rolls (hands coming-up) Cactus for shoulder rotation Cat-Cow Quadruped Hip CARs Hip Circles Scapular Push-Ups Lunge elbow touch & open 10r Shoulder CARs Shoulder Pulsing backwards Cactus

Good for all levels (with some harder variations in there too) - get sweaty but keep the movements smooth and nourishing for the body.

Getting deeper into the overhead position and expanding external rotation

The best towel stretch that exists and some active extension work

Spending some time opening up the pecs as well as some active protraction work. Great for posture and a desk based life.

Opening up the glenohumeral with some external rotation & working on the lats for a better overhead position.

General Warm-Up Top 1/2 Swimmers Americana for External Rotation on the wall Top 1/2 Swimmer Lat Stretch Isometrics Shoulder Flexion Holds (ribs stay down) Floor or Wall Angels

A nice introduction to the sleeper stretch and freeing up the shoulder to rotate internally.

The first session of the Complete Shoulder Series. All about understanding the scapulars and building more range and control.

A quick core workout with a focus on anti-extension, crunches and planks.

A light warm-up for shoulders and a little spine.

A longer description covering why you should do it this way

You just need a light band (not looped) and an anchor point to get the shoulders quickly fired up and ready to move.

Heavy leg focus to both lengthen the quads and then work them with toe squats and building to sissy squats.

Heavy leg focus to both lengthen the quads and then work them with toe squats and building to sissy squats. This is a great class if you have solid knees and are comfortable balancing on your toes.

Taking you through a nice long warm-up of hips, spine and shoulders this sequence will get your heart rate up a little as you get your joints flowing.

A quick and bouncy warm-up to quickly elevate the heart rate, warm-up the joints and propel you into your training session.

Taking you through some basic rotations of the main joints.

Quick mobilisation of the hips focussing on external rotation and abduction with bent and straight legs.

A nice and snappy 25 minute class looking at hip rotation, abduction and lots and lots of active work to strengthen the glutes and create more active range.

A tasty class of pushing at odd angles as we build upto and work on the cossack squat. Suitible for anyone who can just about sit in squat and upwards.

This program is all about giving you a foundation to build serious strength and mobility. The body is incredibly complex but we’ll start off simple and slowly increase the difficulty as you learn how to find, stretch and strengthen specific muscles.