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Pro

Mobility & Recovery

Unlock your joints, eliminate chronic tightness, and move without pain. This is the program elite athletes do on their days off — and the one most people skip until it is too late.

3
Weeks
All Levels
Difficulty
Mobility
Category
Pro
Tier Required
🎯 Program Goal

Achieve full hip, shoulder, and thoracic mobility. Move like an athlete at any age.

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DAY-BY-DAY BREAKDOWN

Day 1 Hip & Ankle Unlock
Exercise Sets Reps / Time Rest
90/90 Hip Switch 3 5 each direction 30s
Deep Squat Hold 3 60s 30s
Couch Stretch (hip flexor) 2 90s each leg 30s
Ankle Circles + Dorsiflexion 2 20 each direction 20s
Pigeon Pose 2 90s each side 30s
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