The philosophy
A 6-week foundational mobility and flow program blending yoga, Pilates, and joint-mobility work. Four short sessions per week move you through breath-led flows, deep loaded stretches, and controlled core holds to build usable range of motion, joint resilience, and body awareness. Reps are hold counts in seconds — breathe slowly, ease into end-range, and never force a stretch past gentle tension. Days alternate flow, hip/lower-body, spine/shoulder, and core control so the whole body is addressed each week without overloading any one area.
Week one, in full
The first week is open. Read it, then train it.
Sun Flow — Full-Body Mobility
Day 1 · Circuit
- Cat-Cow Flow2 × 40–60
- Downward Dog Hold2 × 30–45
- Low Lunge Hip Flexor Stretch2 × 30–45
- Cobra Chest Opener Hold2 × 20–30
- Childs Pose Hold1 × 45–60
Hip & Lower-Body Opener
Day 2 · Circuit
- Low Lunge Hip Flexor Stretch2 × 40–60
- Pigeon Pose Hold2 × 45–60
- 90/90 Hip Switch Hold2 × 30–45
- Seated Forward Fold2 × 45–60
- Childs Pose Hold1 × 45–60
Spine & Shoulder Flow
Day 3 · Circuit
- Cat-Cow Flow2 × 40–60
- Thoracic Open-Book Rotation2 × 30–45
- Thread the Needle Hold2 × 30–45
- Cobra Chest Opener Hold2 × 20–30
- Childs Pose Hold1 × 45–60
Pilates Core & Control
Day 4
- Pilates Hundred Hold3 × 20–40
- Side Plank Hold3 × 20–40
- Downward Dog Hold2 × 30–45
- Seated Forward Fold2 × 45–60
- Childs Pose Hold1 × 45–60
The remaining weeks
The full prescriptions for weeks 2 through 6 — loads, progressions, and deloads — are written for members.
Begin this season
All 6 weeks, logged set by set, adapted to how you recover. Founding members lock the founding rate for life — $14.99 a month or $99 a year — with founding standing and early access to what the house builds next.
Begin this season