Move Better · Recover Faster · Train Smarter

This Week's Program

A rotating 3-day weekly split — posture, physique, gait — built from the exercise-card library. Same rhythm every week (repeat the moves to mastery, ~18 movements), different mix each ISO week. Deterministic rotation: the page changes every Monday when the ISO week number rolls over.

ISO week 39 of 2026 · rotation rolls over Monday · repeat the same 18 movements through the week toward mastery
← Guides Cards Mixes Program
Day 1 · Posture 6 moves · 6 guides

Desk-proof your spine: TVA breathing, thoracic flow, neck and pelvis resets. Stand taller by Friday.

  1. 1
    6. Spinal Body Waves Spine
    8 slow wavesFrom: Trevor Shan - Full-Body Morning Mobility and Thoracic Swing Flow
  2. 2
    Back Extensions Posterior chain
    3 × 15From: APT (Anterior Pelvic Tilt) Fix — @anonymous
  3. 3
    Bar Hang + Twist Spine
    30–60 sFrom: Pre-Gym Mobility Warm-Up — 3 Moves (Spine · Mid-Back · Lower Back)
  4. 4
    Make a fist with your thumb up Neck
    Hold 5 breaths / sideFrom: Neck/Trapezius Tension Release Trick
  5. 5
    Lower Trap Raise (Prone Y) Lower traps
    3 × 12From: 4 Counter-Exercises for Desk Workers — @skylerfelt
  6. 6
    Dead Bug — Right Arm + Left Leg Core
    3 × 10 / sideFrom: TVA Dead Bug — Train Your Natural Corset
Day 2 · Physique 6 moves · 6 guides

Strength and shape: presses, pulls, carries and core — kettlebell, dumbbell or bodyweight, all mapped to the library.

  1. 1
    Dumbbell Lateral Raise Delts
    2 × 12–15From: 30-Min Gym Upper Body — Chest · Lats · Shoulders
  2. 2
    Tuck Planche Isometric Hold Hold
    3 × 10–15 sFrom: Floor Calisthenics Push & Hollow Hold — @ryo__oya
  3. 3
    Clubbell Shield Cast Shoulder
    8 / sideFrom: Clubbell & Kettlebell 30-Min Functional Power — @maceodyssey
  4. 4
    Brace Through Extension Abs
    3 × 6–8From: Yoga-Block Ab Kickouts — Home Six-Pack Move
  5. 5
    Kneeling Cable Oblique Pull Obliques
    2–3 sets / sideFrom: Interior Oblique Sling — Kinetic Chain in 2-3 Sets
  6. 6
    Kettlebell Gorilla Row Row
    8 / sideFrom: Korea Wrestlers Kettlebell Training — @wrestling_physi
Day 3 · Gait 6 moves · 6 guides

How you walk: feet, ankles, hips and knees — toe tucks, cossacks, CARs and gait drills that carry into every stride.

  1. 1
    5 Wiggles — Explore the Position Variations
    Pick 1–3 per sessionFrom: Cossack Squats — GOAT Leg Strength & Mobility (Weighted)
  2. 2
    Short Foot Arch Lift Arch
    10 / footFrom: Foot Shape & Arch Strength — @squat_university
  3. 3
    90/90 Hip Switches Hips
    10 slow repsFrom: Morning Mobility Reset — 14 Moves · 5 Coaches
  4. 4
    Quadruped Frog Adductors
    8–10From: Train Your Hips Hard: 6-Move Mobility Challenge — @mr.highlevel_
  5. 5
    Gait Check — Heel Turns In vs Away Assessment
    Watch your own walkingFrom: Walking Gait & Toe Tucks — Foot/Ankle Realignment
  6. 6
    Wall Sit with Ball Between Knees Isometric
    30 s × 3From: Knee Morning PT — ACL Rehab Daily Routine