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Feel Good/Full Body
Protocols


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One

Restore comfortable, full-body movement while reinforcing foundational strength. Built around compound exercises that promote full body coordination, stability, and practical mobility. Designed to be repeated 2–4× per week, with recovery and comfort guiding frequency.
Workouts: 2
Length: 35-45 min
Full Gym
["Pulley system", "Treadmill"]
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Two

Fortify your weak points from the ground up. Emphasis on lower body mobility and strength, core stability, and rotational power. Designed to be perform 2-3 x per week with at least a day of rest in between. Prioritize the accuracy and precision of each movement over the reps or weight.
Workouts: 2
Length: less than 35 min
Full Gym
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Three

Build ankle, knee, core and hip strength and stability while improving movement quality in your upper body. Focused training built around a pull up bar, dumbbells and a bench. This protocol can be used 2-4 x per week depending on the intensity of your training. Focus on pain-free, quality movement.
Workouts: 2
Length: less than 35 min
Free Weights
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Four

Reinforce your calves, Achilles, and ankles. Emphasis on posterior chain and lateral stability. Workouts can be perform 2 to 3 times per week depending on your ability to recover fully in between sessions.
Workouts: 2
Length: less than 35 min
Full Gym
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Five

This function focused workout builds strength, flexibility and stability from the ground up. Perform 2-3 x/week with at least one day or rest in between session. Focus on perfect form to get the most out of this protocol.
Workouts: 1
Length: less than 35 min
Free Weights
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Six

Build strength and confidence in deep, often neglected positions. Focused on full-range exercises that reinforce healthy joint positions through controlled loading. Let soreness guide training. Slow steady progress is the focus. Perform 2-3 times per week.
Workouts: 2
Length: less than 35 min
Free Weights
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Seven

Improve posture and create a resilient and responsive lower body that is ready for movement. Emphasis on ankle, foot, and knee development with a focus on improve full body posture and movement efficiency. This protocol is best performed 2-3 times per week, recovery dependent.
Workouts: 2
Length: less than 35 min
Free Weights
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Eight

Build strength and capacity in the major movements needed in daily life while improving posture. Emphasis is on coordination and quality movement. One minimalist workout can be performed daily for rapid progression in coordination and capacity. You can also use heavier weights and perform 2-3 times per week to increase strength and power.
Workouts: 1
Length: less than 35 min
Free Weights
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Nine

Designed to help you prepare for golf season or other rotation-based sports like tennis. Prioritizes back and core strength, mobility, and injury resilience Targeted work on forearm and shoulder durability and lower-body explosiveness to enhance your swing power and overall performance.
Workouts: 2
Length: less than 35 min
Free Weights
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Ten

Restore stiff, injury-prone Achilles, ankles, and calves. These workouts are supplemented with posture improving exercises and grip strengthening work. Focused on restoring tissue quality and pain free motion. This protocol is best performed 3-4 times per week with a day of rest in between. Aim for perfect form with no cheating to get the most out of this protocol.
Workouts: 2
Length: less than 35 min
Free Weights
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Twelve

Reverse or mitigate the effects of prolonged sitting or travel on your body. These workouts can be performed with no equipment. Designed to be repeated as often as needed and tolerated, even every day for up to 10 days. Concentrate on pain-free movement and low strain during the workout for best results.
Workouts: 1
Length: less than 35 min
Bodyweight
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Thirteen

Strengthen your core, hips and posterior chain while building stability and a base for power. Built around compound movements that emphasize full-body coordination and range of motion. Designed to be repeated 3 times per week, depending on your ability to recover. Prioritize a braced core, full muscular activation, and range of motion to get the best results from this protocol.
Workouts: 3
Full Gym
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