Hot Seller

BAMBOO

Mobility & Muscle

Mobility
Coach
Derek Scott
4.64 (25 ratings)

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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
Get BAMBOO
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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!)
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Progressive Levels
Movements are taught with clear progressions, so you’ll have options on where to start and exactly what to work toward.
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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.
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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.
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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
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Programming 4 days per week
4 Days of a programming from a proven system that actually works
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HD Video Guidance
Detailed instructional videos guide you every step of the way
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Proof in the Experience
Derek will guide you through this proven system that actually works to increase mobility, flexibility, and clear goals
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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
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Sample Week
Week 1 of 8-week program
Sunday
SCAPS, CORE, SHOULDERS

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

Monday
HIPS & HINGE 

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

Tuesday
Rest
Wednesday
TORSO & SPINE 

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

Thursday
SQUATS & SPLITS 

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

Friday
Rest
Saturday
Rest
Coach
More from Mobility & Muscle
coach-avatar Derek Scott

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.

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Start building your peak mobility!

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
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FAQs
Who's this program for?
Motivated beginners, ready to learn the right way! Comeback lifters (bouncing back from injury / time off). Strong athletes who need extra mobility & flexibility work. Consistent grinders who want smarter recovery strategies. Anyone tired of feeling stuck, and ready to make range gains 💯

Customer Reviews

Overall Rating

4.64 out of 5.0

25 Total Ratings


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