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BAMBOO

Mobility & Muscle

Mobility

Coach

Derek Scott

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BEND WITHOUT BREAKING

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This MOBILITY & FLEXIBILITY-focused program is beginner-friendly, and for ALL LEVELS. Designed for anyone who wants to feel strong, mobile and flexible — without wrecking their joints.

Whether you’re rebuilding after time off, just getting started, or an experienced lifter looking to finally address your mobility and flexibility, this is your roadmap.

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THE EDGE

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While it’s structured as an 8-week cycle, BAMBOO 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.

If you're considering joining the advanced Mobilty & Muscle program, think of BAMBOO as a smart first step — a powerful building block before diving into the full journey.

$99

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Integrated Disciplines

Combines principles from calisthenics, yoga, and gymnastics strength training to help you build real flexibility, mobility, and END-RANGE STRENGTH. (No barbells / no heavy lifting required here!)

Progressive Levels

Movements are taught with clear progressions, so you’ll have options on where to start and exactly what to work toward.

Mobility Targets

Unlike most mobility programs, this one introduces you to a handful of advanced, long-term target positions — like the Pancake, Resting Deep Squat, Front Split, and Back Bending — so you scale your intensity and train for long-term progress.

Efficient Training

Each session is typically 30 to 45 minutes, requires minimal equipment, and won’t take over your day. For many, it’s a complete standalone program. For advanced lifters — it'll pair perfectly with your current strength or sport training.

Built for Long-Term Progress

Although the program follows an 8-week structure, it’s designed to be used well beyond that. As you move through the levels and work toward long-term targets, you’ll continue unlocking strength, control, and movement capacity over time. This isn’t a quick fix — it’s a system built to grow with you.

Features

Programming 4 days per week

4 Days of a programming from a proven system that actually works

HD Video Guidance

Detailed instructional videos guide you every step of the way

Proof in the Experience

Derek will guide you through this proven system that actually works to increase mobility, flexibility, and clear goals

Delivered through TrainHeroic

NO PDF; just action! Let Coach Derek build world-class programming while you have a seamless experience with an easy-to-use app

Equipment

Required

Dumbbells // Resistance Bands // Pull-Up Bar

Recommended

Yoga Blocks // Dip Bars // Bench or Box

Sample Week

Week 1 of 8-week program

Sunday

SCAPS, CORE, SHOULDERS

Week 1 - Let's GO!

For Completion

Shoulder Pass Through

2 x 10

Crab Bridge

2 x 6

Egyptian Shoulders

2 x 20

Elbow Plank Push Ups

2 x 10

Bear to Down Dog Crawl

2 x 30

Scap Pull Ups

2 x 10

Standing Side Bend

2 x 5

Prone ATYT

2 x 5

Passive Hang for Time

Monday

HIPS & HINGE

Worlds Greatest Stretch

2 x 4

Roll to straddle

2 x 7

Seated Hip Rotations

2 x 7

Assisted Cossack Squat Holds

3 x 4

Kickstand Hinge ISO

3 x 5

Adductor Plank Lifts

3 x 20

Assisted Pancake Stretch

2 x 60

Block Pigeon

2 x 60

Tuesday

Rest

Wednesday

TORSO & SPINE

Yoga Push Up

2 x 6

Crab Bridge

2 x 6

Seated T-Spine Flex & Extend

2 x 30

Scapular HR Push-Ups

3 x MAX

Egg Rock / Bent Rock

3 x 15

Prone Snow Angels

3 x 5

Cobra Stretch

2 x 45

Breathing Hang

2 x 75

Thursday

SQUATS & SPLITS

Inchworms

2 x 5

Alternating Glute Bridge

2 x 8

ATG Split Squat Pulse

2 x 4

Natural Leg Extension

3 x 6

Hamstring Plank

3 x 30

Kinetic Squat Hold

3 x 45

Couch Stretch Progression

2 x 45

Half Pyramid Hold

2 x 30

Friday

Rest

Saturday

Rest

Coach

Customer Reviews

Overall Rating

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