Free guides · 4 weeks each
Fix one thing at a time.
Eight short guides, one per movement pattern plus mobility and balance. Pick the one your scorecard says is weakest. Each is four weeks, a few sessions a week, and works at home.
Squat strength and depth
Getting off low chairs, and back up off the floor, without a hand down.
Improves Wall Sit · Sit to Rise
20 min · 2-3 a weekOpen →
The hinge, and a safe deadlift
Every suitcase, bucket and gas cylinder you will ever pick up.
Improves Sit to Rise
25 min · 2 a weekOpen →
Pull and grip
The most under-trained pattern in almost every adult.
Improves Dead Hang
20 min · 2-3 a weekOpen →
Carry
Two heavy bags up three flights when the lift is out.
Improves Dead Hang
15 min · 2 a weekOpen →
Push
Heavy doors, overhead lockers, and getting up off the floor with your hands.
20 min · 2 a weekOpen →
Rotation and anti-rotation
Reaching into the back seat, and catching yourself when a foot slips.
15 min · 2-3 a weekOpen →
Mobility and floor-to-stand
Getting down to the floor and back up without a hand down.
Improves Sit to Rise
10 min · Daily if you canOpen →
Build your engine
Twelve minutes tells you where you are. Four weeks moves it.
Improves Cooper 12-Minute Run
35 min · 3 a weekOpen →
Balance
Whether a stumble stays a stumble, or becomes a fracture.
Improves Single-Leg Balance
8 min · DailyOpen →
Not sure which one?
The screen takes ten minutes and names your weakest of the four. Start there rather than guessing — working on what is already strong is the most common way to waste four weeks.
How heavy, and how many
Roughly 4 to 6 reps builds strength; 8 to 15 builds muscle. Most of these guides sit at 8 to 10.
Finish every set with about two reps left in the tank. A set that felt comfortable did almost nothing — that is the single most common reason a year of training changes nothing.
When you can hit the top of the range with two reps still in reserve, add weight. That is the whole progression model.
Rep-range framing follows the coaching of Sebastian Oreb. The wording is ours; the thinking is his. The longer version.