Instant download • Start today.
8–12-minute pre-lift primer—raise body temp, mobility, and neural drive so your first working set is your best.
Full-body sequence—leg swings, hip openers, thoracic rotations, arm circles, and ankle rocks; smooth, controlled reps.
Smart flow—progresses from dynamic mobility to activation (glutes, core, scaps) to movement prep for clean, powerful patterns.
Zero equipment, any session—use before lifting, sprinting, or sport to reduce injury risk and boost performance.
.png)
