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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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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.
A
Week 1 - Let's GO!
For Completion
B1
Shoulder Pass Through
2 x 10
B2
Crab Bridge
2 x 6
B3
Egyptian Shoulders
2 x 20
C1
Elbow Plank Push Ups
2 x 10
C2
Bear to Down Dog Crawl
2 x 30
C3
Scap Pull Ups
2 x 10
C4
Standing Side Bend
2 x 5
D1
Prone ATYT
2 x 5
D2
Passive Hang for Time
A1
Worlds Greatest Stretch
2 x 4
A2
Roll to straddle
2 x 7
A3
Seated Hip Rotations
2 x 7
B1
Assisted Cossack Squat Holds
3 x 4
B2
Kickstand Hinge ISO
3 x 5
B3
Adductor Plank Lifts
3 x 20
C1
Assisted Pancake Stretch
2 x 60
C2
Block Pigeon
2 x 60
A1
Yoga Push Up
2 x 6
A2
Crab Bridge
2 x 6
A3
Seated T-Spine Flex & Extend
2 x 30
B1
Scapular HR Push-Ups
3 x MAX
B2
Egg Rock / Bent Rock
3 x 15
B3
Prone Snow Angels
3 x 5
C1
Cobra Stretch
2 x 45
C2
Breathing Hang
2 x 75
A1
Inchworms
2 x 5
A2
Alternating Glute Bridge
2 x 8
A3
ATG Split Squat Pulse
2 x 4
B1
Natural Leg Extension
3 x 6
B2
Hamstring Plank
3 x 30
B3
Kinetic Squat Hold
3 x 45
C1
Couch Stretch Progression
2 x 45
C2
Half Pyramid Hold
2 x 30
I’m a Strength, Mobility Coach and Personal Trainer with over 10,000 in-person individual & group sessions coached — plus many more hours writing results-driven programs virtually for athletes, trainers, and clients around the world.
This isn’t a random mix of exercises. It’s a system designed to improve the way your body moves, feels, and performs. Let's get started!
Get BAMBOO