STRONG & STABLE - Total body mobility program
Phl Cui
Mobility, Strength & Conditioning, Functional FitnessStrength without stability breaks down. Mobility without strength doesn’t last.
Strong & Stable is a total-body mobility and strength system built around the movements that matter most - the compound lifts you already train - upgraded with intelligent mobility, control, and joint integrity.
This program blends: Strength in full ranges // Controlled mobility // Athletic stability // Long-term joint resilience.
Designed for all levels. This isn’t rehab. It’s not random mobility either. It’s how you train when you want to stay strong, capable, and confident - not just now, but for the long run.
While it’s structured as an 8-week cycle, Strong & Stable is designed to grow with you - with progressions, levels, and targets that can challenge you for 6 to 12 months and beyond. This isn’t a one-and-done plan. It’s a system you can revisit, repeat, and keep evolving with.
A1
90/90 Switches
2 x 6
A2
Deep Squat to Calf Raise
2 x 6
A3
Elephant Walks
2 x 6
B1
Wide Stance Spinal Rotations
3 x 6 @ 6.61 kg
B2
ATG Split Squat
3 x 6
C1
Goblet Squat - Heel Elevated
3 x 8 @ 0 kg
C2
Wide Stance Good Mornings
3 x 8
D
Small Step Lunges
3 x 16
E1
Sissy Squat - Wall Reference
3 x 6 @ 0 kg
E2
Long Lunge Hold - ISO
3 x 20 @ 0 kg
F1
Hip Flexor Sit Up
2 x 6
F2
Bench IR Hinge
2 x 6
A1
Dynamic Thread the needle > Open book
2 x 6 @ 6
A2
Bench Supported Shoulder Rotations
2 x 6 @ 4.41 kg
B1
Scapular Pull-Ups
3 x 5 @ 3
B2
Hollow Hold
3 x 0:20
C1
Pull Ups
3 x 6
C2
Assisted Cossack (using squat cage)
3 x 3 @ 2
D1
Deficit Plate Push Up
3 x 8
D2
Australian Row
3 x 6
D3
Lu Raise
2 x 8
E1
Gorilla Row
3 x 6
E2
Spider Curls
3 x 8
F1
Cable Pull Down
2 x 10
F2
Cable Pancake - Elevated
2 x 6 @ 10
A1
Adductor Rockbacks / Half Frog
2 x 6 @ 0:05
A2
90/90 Shin Box
2 x 6
A3
Posterior Chain Leg Whips
2 x 6
B1
Elevated Pigeon - Incline
3 x 6 @ 0:10
B2
Donkey Calf Raises
3 x 12
B3
Single Leg RDL KB Clean
3 x 6 @ 0 kg
C1
Box Cossack Squats
3 x 6
C2
Seated Good Morning
3 x 6
D
Bulgarian Split Squat - Deficit
3 x 8
E1
Raised SL Deadlift
2 x 8
E2
Jefferson Curl
2 x 6
F1
Leg Lifts - Single leg
2 x 6 @ 0:05
F2
Lunge Hold ISO
2 x 20 @ 4.41 kg
A1
D-Dog Spinal Waves
2 x 4
A2
Banded Dislocates
2 x 6
A3
Shoulder Rotation Wall Slides
2 x 6
B
Overhead Recline Shoulder Extension
3 x 6 @ 11.02 kg
C1
Military Press
3 x 6
C2
90/90 Hanging Switches
2 x 8
D1
DB Incline Poliquin Press
3 x 8
D2
Full Range Bicep Curl
3 x 6
E1
Dips
3 x 6
E2
Dead Hang
2 x 0:20
F1
Explosive Push-Up
2 x 6
F2
Close Grip Push-up ISO
2 x 20
F3
Recline Plate Press
2 x 6
A
Ankle Mobilisation
B
Banded Open Book - Thoracic Rotation
C
Banded Internal Rotation Hinge
D
Cossack Squat w. Band
E
Frog Stretch w. band
F
Pancake Stretch w. band
PHL CUI
A calisthenics & mobility first strength coach | 12+ Years Experience Helping athletes and everyday movers build strong, mobile hips and resilient bodies. Train smart. Move well. Stay in the game.
Strong bodies aren’t built by chasing numbers alone. They’re built by earning control, range, and resilience. If you want training that makes you feel capable, athletic, and durable - not beaten down. This is the system!
Get STRONG & STABLE - Total body mobility program
Romain G
Post hip replacement
Verified Athlete"Your program is a game changer! After lower back stiffness and a hip operation, first 3 weeks of your exercises cleared the pain. I’m back to football, padel, and beach volley feeling stronger than I have in years. I felt like a kid at Christmas! Surgery + your mobility system made the difference."