THE HEALTHSPAN PROTOCOL - BASELINE REMODEL - PHASE 1
HEALTHSPAN PROTOCOL
Baseline Remodelling is the first 5-week operational phase of HEALTHSPAN PROTOCOL, built for capable adults who have trained in cycles for years — six strong weeks, four weeks off and want to stop starting over.
The week is built around the Monday-to-Thursday window most professionals actually have. Two higher-stimulus strength sessions. Two lower-stimulus sessions for mobility, movement quality and aerobic development sessions. Daily walking is advised where possible. To unlock a weekend gameday, hard class or conditioning session as optional — when the body can take it, dropped when it can't.
Nothing about HEALTHSPAN PROTOCOL is rigid. Miss a day and you return the next — we push the 2-Day Rule to protect adherence without demanding perfect weeks. Each session scales to what you can give on the day: push hard when you have the energy, hold the line when you don't, regenerate when the body needs it.
The programme is designed around imperfect weeks, not perfect ones.
Week five closes with your first baseline test: 5RM squat or split squat, 5RM bench and your chosen conditioning benchmark.
Those numbers become your reference point — your first entry into the tier card and the floor everything else is built on. This is not a transformation programme. It is the operational foundation of HEALTHSPAN PROTOCOL
A1
T-Spine Extension
1 x 8
A2
SPINAL LATERAL FLEXION WITH ARM REACH
1 x 4
A3
SIDELYING T-SPINE ROTATION
1 x 5
A4
Serratus Activation - Wall Slide
1 x 8
A5
Shoulder Cars
1 x 8
A6
SHOULDER PERPETATIONS
B1
Hamstring Stretch
1 x 20
B2
HIP EXTERNAL ROTATION STRETCH WITH BAND
B3
Quad Rockback
1 x 8
B4
Side Lying HIP CARs
1 x 6
B5
Curtsy Lunge to Hip Abduction
B6
WALL PUSH HIP HINGE
1 x 8
C1
ANKLE ROCKER - ANKLE MOBILITY
2 x 6
C2
HIP FLOW
C3
1 LEG RDL MED BALL DROPP CATCH
2 x 6
D
Assault Bike
3 x 4:00
A
CARDIO ZONE 1-2 (100-140bpm)
5 x 0:10
B1
WALL SUPPORTED LIGHT POGO
2 x 8
B2
DEEP TIER PLYO SQUAT W? MEDBALL
2 x 8
B3
Seated Low Box Jump
2 x 4
C1
ESTABLISH YOUR PREFERRED SPLIT SQUAT VARIATION
2 x 8
C2
1-ARM DB ROW 3 POINS OF CONTACT
2 x 8
C3
1/2 Kneel Cable Rotation
2 x 8
D1
CROSS BODY, HALF KNEELING 1 ARM PULLDOWN
2 x 10
D2
Lying Leg Curl
2 x 10
D3
Cable Anti-Rotation Press
2 x 8
E1
BICEP CURL (PICK FAVOURITE EXERCISE)
2 x 8
E2
CABLE SIDE LATERAL RAISE
2 x 8
E3
MJ CALF RAISE
2 x 6
A1
Hanging Lat Stretch
A2
Elephant Walk - Progression
A3
BENCH T-SPINE EXTENSION
A4
1/2 Kneeling T SPINE ROTATION
A5
SHOULDER SWIMMERS
A6
SPINAL COMPLEX
B1
FROG STRETCH with PELVIC TILT PRACTICE
B2
SIDE LYING HIP CAR
B3
CURTSY LUNGE TO HIP ABDUCTION DEMO
B4
HAMSTRING FLEXIBILITY - 1 LEG HINGE PRACTICE
B5
HIP FLEXOR MOBILITY
C
Assault Bike
3 x 4:00
A
Assault Bike
5 x 0:10
B1
1 ARM CABLE T-SPINE ROW
2 x 8
B2
1 LEG OVERHEAD MEDBALL
2 x 8
B3
MED BALL SIDE TO SIDE OVERHEAD SLAM
2 x 8
B4
MED BALL ROTATIONAL SHOTPUT
2 x 4
C1
BENCH PRESS
2 x 8
C2
ISO GLUTE BRIDGE w/ TSPINE ROTATION
2 x 4
C3
CABLE FACE PULL
2 x 8
D1
HIGH HIP HINGE (ROMANIAN DEADLIFT RDL)
2 x 8
D2
1/2 Kneel Overhead Press
2 x 8
D3
SHOULDER DISLOCATES
2 x 8
E1
NEUTRAL GRIP PUSHDOWN
2 x 8
E2
TRICEP PUSHDOWN
2 x 8
E3
KNEE MOBILITY
2 x 4
A
Assault Bike
2 x 3:00
B
Assault Bike
4 x 0:20
C
Assault Bike
1 x 3:00
THEODORE DAVIS
7+ years · 6,000+ hours of 1:1 coaching health conscious, ambitious professionals THIRD SPACE LONDON - SENIOR TRAINER 2021–25 · NIKE AMBASSADOR 2025–26 EXOS PERFORMANCE SPECIALIST BJJ BLUE BELT DIGITAL NOMAD
Its about exploring what better health makes possible. More energy for your work. More presence in your relationships. More access to exciting physical hobbies, travel, creativity and challenge. A calmer, more grounded nervous system. A body and mind tha
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