Seven days that earn the floor.
Positions before progressions. Seven days that make week one of the Mobility program feel like week three.
Range you can't hold under load isn't range - it's a visit. This week measures your true baseline in the positions that matter and starts teaching your body to keep them. Nothing here needs equipment beyond a floor and something to hold onto.
~10 MINUTES A DAY - MARK EACH DAY DONE AS YOU GO; IT SAVES ON THIS DEVICE
- Nothing here should hurt. Discomfort in muscles - fine. Pain in joints - stop.
- Quality of position beats duration, every single day.
- Rest as much as you need between sets. This is practice, not a workout.
- If something hurts, skip it and see a professional in person.
The deep squat
Accumulate 3-4 minutes in your deepest comfortable squat across the day. Hold something for counterbalance if you need to. Breathe down into it.
WHY - Your baseline, measured in comfort rather than centimetres.
Pancake rocks
Seated straddle, back tall: hinge forward from the hips and rock gently in and out of your end range. 3 sets of 8 rocks.
WHY - Range grows at the edge - approached gently, often.
Overhead line
Back against a wall, ribs down: slide your arms overhead as far as they go without the lower back arching. 3 x 8 slow slides, then a 20-second hold at your line.
WHY - The overhead position is the one most adults have quietly lost.
Rest + walk
Deliberate rest. A long walk with full strides. Yesterday's positions will feel different already.
WHY - Tissue adapts on the days you leave it alone.
Hip circles + 90/90
On all fours: slow controlled hip circles, 3 each direction per side. Then 90/90 sits, switching sides slowly, 2 sets of 6 switches.
WHY - Rotation is where hips rust first - and where they wake up fastest.
Load the edges
Elephant walks for the hamstrings, slow cossack shifts for the adductors: 2-3 easy sets of 8 each. Slow. No bouncing.
WHY - Strength at end range is what makes new range stick.
Test + log
Retest the deep squat: time, depth, comfort. Note the tightest link in the chain. Write it all down.
WHY - The program starts by loading exactly what you just measured.
Seven days of evidence. Twelve weeks of program.
You now have a week of logged positions - exactly what the 12-week Mobility program picks up and builds on. Every week of it gets read and rewritten off your log, the way you just practised.
Want it in your inbox instead? One email with the seven days and your day-7 next step. Then nothing, unless you ask.
NOT MEDICAL ADVICE. TRAIN WITHIN YOUR LIMITS.