The program
Most programs hand you a workout and hope you can already do it. This one teaches you the movements first, in a fixed order, with the same words every week until they belong to you.
You finish it once, and then it is yours.
Week 01
Mobility Focus
Week 02
Stability Focus
Week 03
Movement Prep
Week 04
Movement Prep
Week 05
Functional Resistance Training
Week 06
Functional Resistance Training
Week 07
Functional Strength Training
Week 08
Functional Strength Training
Week 09
Functional Strength Training
Week 10
Functional Strength Training
Week 11
Functional Strength Training
Week 12
Yours for life
Functional Strength Training
How it progresses
Four blocks, each built on the last
Nothing gets renamed and nothing gets rushed. Each block adds one thing to what you already know, using the same cues you learned at the start.
Weeks 1 to 2
Learn the shapes
Mobility focus, then stability focus
You start at the wall, because it gives you feedback you can feel, it is in every room you will ever be in, and it never changes. These two weeks are about finding the positions and holding them, so your body knows what good feels like before anything gets harder.
Weeks 3 to 4
Movement prep
The foundation everything else sits on
The patterns themselves, trained slowly and deliberately. Every member finishes this block before anything further unlocks, because loading a movement you cannot control yet is how people get hurt.
Weeks 5 to 6
Functional resistance training
Introduction to the major movements
Resistance comes into it. Same positions, same cues, now with something to push and pull against. You are not learning new language here, you are applying the language you already have.
Weeks 7 to 12
Functional strength training
Transition and supersets, then progressive overload
The back half. Weeks seven and eight link movements together and ask more of your work capacity. Weeks nine through twelve add load steadily, which is the part that actually makes you stronger, and by then you have earned it.
The part nobody else does
You learn seven cues, then you hear them every week
Most online training swaps its wording around from week to week, and that is exactly why it gets confusing. Here the cue stack never changes. By week four you are not waiting for instructions any more, you are running the checklist yourself.
There's a million ways to say one thing.
01
Head against the wall
02
Shoulder blades pinched back and down
03
Low back tucked
04
Core braced like you are about to get punched in the gut
05
Crack the egg
06
Quads strong
07
Heels dig
Inside a session
What a workout actually looks like
Three sessions a week. You can take them on whatever days fit your life, as long as all three get done.
01
Posture first, every time
You stack your skeleton before anything else happens. It is the same opening in week one and week twelve.
02
The cues, three ways
Video, written and audio for every movement, so you can watch it, read it, or just listen while you move.
03
Work at your own pace
Nothing runs on a clock you cannot change. Going slowly is the point early on, not a sign you are behind.
04
Say where you felt it
During your breaks you tap where you felt the movement and Kimi's cue comes straight back. There is no wrong answer, it is what tells her what to coach next.
05
Check in as you go
Check-ins are built into the weeks rather than bolted on at the end, so your progress is something you can see instead of guess at.
At the end
You walk in and do a workout your body knows
The goal was never to look good. It was to walk out to the picnic table and pick up your grandkids without thinking about it, and to know what to do in any gym, in any room, for the rest of your life.
Finish the twelve weeks once and the program is yours to keep and repeat, with no subscription running in the background.
As much of a non-negotiable as brushing your teeth.
Walk in knowing
exactly
what
to do.
One email when the doors open. Nothing else.
Leave your name and email and I'll write to you once, when the twelve weeks go live.