PROGRAM 04 / 12 WEEKS / $179 AUD ONCE - NO SUBSCRIPTION

Positions you own, not positions you visit.

Range with strength in it - the floor of every skill you'll ever build.

Start Mobility - $179FREE 7-DAY PRIMER FIRST

14-DAY GUARANTEE - THE LOGBOOK IS THE RECEIPT. LOG TWO WEEKS; NOT RIGHT? REFUNDED.

PROGRESSIONS FOR EVERY LEVEL

Where you start

LOCKED UP

Find your true range and strengthen its edges.

MID-RANGE

Load the positions until they grow.

ALREADY FLEXIBLE

Strength at end range, held under fatigue.

Week one is written off where you actually are - the assessment or your primer log sets the entry point, and the program scales from there.

STRAIGHT UP

For you. Or not.

THIS IS FOR YOU IF
  • The deep squat is a fight and it's starting to cost you elsewhere
  • You have decent range but lose it the moment load or fatigue shows up
  • You're flexible and want strength at the end range you already have
PICK SOMETHING ELSE IF
  • You're in acute pain - see a professional in person first; this program loads positions, it doesn't treat injuries
  • You want party-trick flexibility without strength - everything here is loaded eventually
THE FINE DETAIL, UP FRONT

Equipment & time

TIME4-5 sessions a week, 20-30 minutes - little and often beats one long stretch
EQUIPMENTFloor space and something to hold for counterbalance
A light dumbbell or plate for loaded work from phase two
POSITIONS OVER EVERYTHING

The shapes you'll own

  • Deep squat
  • Pancake
  • Overhead line
  • Hip CARs

Every progression is earned. You move on when the position is owned - not when the calendar says so. That's how the skill sticks.

THE 12-WEEK PATH

Range, measured in degrees.

RANGE OPENED, WK 01 -> WK 12
PHASE 01 — WK 01-04

Find your true range and strengthen its edges

PHASE 02 — WK 05-08

Load the positions - slow, controlled, owned

PHASE 03 — WK 09-12

Integrate: positions under fatigue, shapes under load

READ WEEKLY, BY A HUMAN

Adjusted by what you log

You log every session in TrainHeroic - numbers and notes. Every Sunday an accredited Exercise Physiologist reads your week and rewrites the next one: the sets you missed, the note about the cranky elbow, all of it.

You get the Sunday Pulse - an email that proves your week was read: what you did, what changed, why, and one focus for the week ahead. Reply, and a human answers.

OCCULT - SUNDAY PULSEWEEK 3
Week 3: read, adjusted, loaded

Tom - three sessions logged, and that second one was a grind: "shoulder tight on the negatives, cut it short." Good call. Your top set still moved - 4 strict at a clean tempo, up from 3 last week.

Because of that shoulder note, next week pulls the eccentric volume back 20% and adds two sets of controlled scap work before you pull. Nothing heavy lands on that shoulder until it's happy.

One focus this week: own the bottom of every rep. Dead hang, then pull.

- Chris (reply goes straight to me)
EXAMPLE - PULL-UP PROGRAM, WK 3EVERY PROGRAM GETS THIS
WHAT ACTUALLY GETS ADJUSTED
  • Which positions get the volume, off your tightest links
  • Loading pace at end range, off how tissue responds
  • Regression or progression per shape - each one moves at its own speed
  • Integration work, off what your other training looks like that week
WHO'S COACHING YOU

Chris - Exercise Physiologist

Not an influencer with a resistance band. A university-trained, accredited Exercise Physiologist who has spent years coaching skill strength - and who reads every athlete's week personally before the program adjusts. When something hurts, a human looks at it, not an algorithm.

WHAT YOU GET

Everything in the program

  • 12 weeks of programming in TrainHeroic, phased and tempo-coded
  • Every week read and rewritten by an accredited Exercise Physiologist
  • The Sunday Pulse - your week, read and explained in plain language
  • Replies that land with a coach, not a ticket system
  • Pause any time - remaining weeks never expire
  • 14-day logbook guarantee
$179 ONCE. NO SUBSCRIPTION.12 WEEKS - WEEKLY HUMAN REVIEW INCLUDED - OR 3 x $69 IF YOU'D RATHER SPLIT IT

14-DAY GUARANTEE - THE LOGBOOK IS THE RECEIPT. LOG TWO WEEKS; NOT RIGHT? REFUNDED.

Start MobilityTAKE THE FREE WEEK FIRST
STRAIGHT ANSWERS

Questions people actually ask

What if I miss sessions?

The program adjusts - that's the whole point. Missing week 6 doesn't break weeks 7-12. And if life takes over, email us and we freeze your remaining weeks; they never expire.

Who actually reads my week?

An accredited Exercise Physiologist - a university-qualified human, not an algorithm. When something hurts, a person looks at it.

What app do I train in?

TrainHeroic. Your sessions, logging and notes live there; your invite lands right after checkout.

What happens right after I pay?

Three steps, about twenty minutes: a 4-minute intake (your days, your gear, anything that hurts), the TrainHeroic invite, and session one waiting in the app the next day.

How much time does it take?

It's listed above for this program - and it's built around the days you told us you can actually train.

I'm a total beginner - is this for me?

Especially. Foundation athletes make the fastest progress of anyone. Week one is written off your starting line, not someone else's.

What if it isn't right for me?

Log your sessions for the first 14 days and if it's not right, email us and the fee is refunded. No logs, no refund - the logbook is the receipt.

Why not just watch YouTube?

You can. YouTube can't watch you back.