Move well before you move heavy.
Range of motion is not flexibility. It is the arc a joint can control under load — and control is trainable at any age. This path rebuilds that arc first, because every kilo you add later is loaded onto whatever mechanics you already have.
4joints
Screened at intake
12weeks
Typical first block
2–3× / week
Session frequency
How this path is programmed.
Assess the joint, not the exercise
We screen hip, ankle, thoracic spine and shoulder independently. A squat that looks wrong is a symptom; the restriction that caused it is what gets programmed.
End range is where the work is
Passive stretching gives you range you cannot use. Loaded end-range work — isometrics, controlled articular rotations, tempo eccentrics — makes it yours.
Own it under load
A position is only real when it holds with weight on it. Every mobility gain graduates into a loaded pattern within the same block.
You will notice it here first.
- You can get to the floor and back up without planning the route.
- Overhead positions stop being a shoulder negotiation.
- Deep squat is a resting position again, not an event.
Start with the screen, not the programme.
The assessment tells us whether Move is actually your first block — sometimes it is not, and we would rather find that out in ninety minutes than in twelve weeks.