Phl Cui
Functional Fitness, Functional Training, Mobility, Strength & ConditioningThis program is designed to improve hip and ankle mobility, restore shoulder function, and build end-range strength so you can handle high-volume running, sled work, lunges, and wall balls without feeling cooked.
Inside you’ll get structured mobility strength sessions, isometric strength work, and recovery protocols that support performance, not just flexibility.
Train hard. Recover smarter. Stay durable.
1 sessions per week
Must use App app to view and log training
Program Training
A
Slow Heel Raise Iso (Mid-Range)
2 x 20 @ 3
B
Tib Raises
3 x 15
C
Posterior Chain Leg Whips
2 x 8
D
ATG Split Squat - Pause
3 x 6
E
Cossack Squat - Wall Reference
3 x 8
F
90/90 Shin Box
2 x 0:45 @ 11.02 kg
G
Nasal Breathing Cooldown (supine)
1 x 4:00
A
Crocodile Breathing
2 x 10
B
Dead Bug w. full exhale
3 x 10
C
Copenhagen Plank
3 x 30
D1
Jefferson Curl
3 x 8
D2
Wide Stance Spinal Rotations
3 x 8
E
Dead Hang
2 x 40
F
Hip Flexor Sit Up
2 x 8
G
Box Breathing
1 x 5:00
A
Scapular Pull-Ups
3 x 10 @ 2
B
Overhead Recline Shoulder Extension
3 x 12 @ 5.51 kg
C
Bottoms-up Kettlebell Carry
3 x 40
D
Explosive Push-Up
3 x 6
E
Prone YTW
2 x 8
F
Wrist CARs & Extensors
2 x 10
A
Hip CARs
2 x 8
B
Elevated Pigeon - Incline
2 x 8 @ 8
C1
Deep Squat to Calf Raise
2 x 15
C2
Horse Stance ISO
2 x 45
D
Cossack Squat Shifts
2 x 1:00
E
Donkey Calf Raises
2 x 1:00
F1
Recline Plate Press
2 x 6 @ 0 kg
F2
Long Lunge Hold - ISO
2 x 45
