This program is designed to get you rock solid at the basic movement patterns, building strength and muscle while taking your mobility to the next level. There are 2 upper body days and 2 lower body days that are very similar with some key differences. Full range strength compound movements followed by accessories and stretches/mobility based movements. The the goal is to build a new lasting foundation of strength while exposing you to a wide variety of ranges.

- for best results you'll need access to a gym + a thick green or purple long "pullup" style band and an orange thin band. (1-1.5 in and quarter inch band)

- There are substitute movements under "suggested swaps" for many exercises to make them more or less challenging (or more or less range) depending on your current level.

- The strength movements are going to be: one challenging set of 15-25 where you'll be aiming for clean quality full range reps, once you feel your form breaking or like you only have 2-3 left in the tank (if that), you're done and moving on to the next movement. The goal for the strength movements is to add the smallest increment of weight to each exercise every time you do them or add more reps. early on you might need to make bigger jumps if you were way too conservative at the start but be smart and dont absolutly destroy yourself on the first exercise.

- You should be moving quickly from exercise to exercise and not waiting around, ideally there's roughly 45-75 seconds between exercises so your heart rate is staying elevated. That may need to be extended if set up for the next exercise takes time or if the last set was very hard (more applicable to compound movements on lower body days)

IMPORTANT: the first week you should start lighter than you think and get a feel for the exercises, stretches and session flow. You'll establish your starting weights in the first week because chances are you haven't done sets of 20 recently (or ever). Rank the strength movements after you do them with a simple, easy, moderate, hard or DNF (write the number of reps you got if you cant get 20). If its very easy and you already started the working set, feel free to get more reps but when you're in the flow of the program, try to land close to 20 with the set being hard but doable with quality form.

- For the upper body range based movements add weight only if if doesn't compromise range, they should feel safe but a big stretch. The smaller upper body movements might progress slower and if your gym doesn't have smaller increments you might need to progress with reps.

- For lower body range based movements (horse stance and long lunge ) adding weight can help you get into a better position as long as you can hold it for the given times. Same with the Jefferson curl but be slow and steady with that one especially if you have a history of back issues.

- In regard to pain during movements: Some discomfort in extreme ranges is fine but if something is painful, lighten the weight this week, go only as deep as pain free range allows, and if it still hurts cut it and retry next time. There is carry over from other exercises so there's a good change it'll feel better as the program goes on .

- you can ride this program from 6-10 weeks

There's an optional cardio day / bonus mobility day for the ambitious.

Another program that will fit well as a follow up to this program will be available by the time you finish, but this one will set the stage for you to have move range than you've had before, while putting on lasting strength and muscle.