Training

Tools

• 10 minutes·PDF

  Mobility and Posture Test

  Before you raise the intensity, look at how you move.

  Eight simple checks to find out where your body moves well — and where it's asking for work. No equipment, no experience, ten minutes.

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• Weekly planner·PDF

  Stress + Rest Blocks

  Train your week the way you'd train your body.

  A planner that structures your days into deep-effort blocks and mandatory rests — the growth formula applied to your work, not just the gym.

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• 14 days·Excel

  Movement → Focus

  A two-week experiment with a single subject: you.

  Sixty seconds each night for fourteen days, and a sheet that compares how you function on the days you move versus the days you don't.

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