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 Body Quotient 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, and 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.