Program · PerformanceBetter, and
Better, and
safer.
Improving sport-specific movement efficiency and strengthening hard-working areas — golf, tennis, running, hiking and more.
One standardThe same 6 steps for everyone,
The same 6 steps for everyone,
one standard.
Whatever brings you in, the start and the order are the same. Only the pace and where we spend more time change.
- 01Check your bodyPosture & movement analysis
- 02Release what is stiffP-Stretching
- 03Wake up sleeping musclesNeuro-muscular activation
- 04Relearn the basicsPrimal movement
- 05Exercise that fits youTailored exercise plan
- 06Make it a daily habitDaily life
Where we spend more time for this groupWe spend more time building sport-specific exercise and turning it into a training habit.
Used along the wayRF deviceAI posture analysisMore about the 6 steps
Who This Is For
- You want to perform better at your hobby sport (golf, tennis, running, hiking)
- Little everyday discomfort, and you want to enjoy your sport for years
- Warm-up and cool-down self-routines aren't yet a habit
What we work toward in 12 weeks
- Improve mobility and stability in sport-specific key movements
- Strengthen hard-working areas (shoulder, lower back, knee)
- Establish warm-up and cool-down self-routines
12-Week Roadmap
The same 6 steps for everyone, at a pace that fits.
Steps 1-3
Release & wake up
Weeks 1–4 / 1x per week- Analyze the key movements of your sport and identify limiting factors
- Secure spinal and chest range of motion for a smooth trunk swing
- Restore and activate the hips and glutes — the source of power
- Week 4 reassessment to verify changes in flexibility and range of motion
Step 4
Relearn
Weeks 5–8 / 1x per week- Train rotational core stability that holds steady through fast, powerful movements
- Build stable trunk control
- Establish lower-body balance to support quick changes of direction and explosive power
- Week 8 reassessment comparing the smoothness and stability of performance movements
Steps 5-6
Make it yours
Weeks 9–12 / 1x per week- Coaching on a tailored warm-up routine before your sport
- Tailored cool-down routine for post-exercise recovery and muscle release
- Training and rest guidance to maintain peak condition
- Week 12 graduation assessment and a long-term performance maintenance plan
Measurements
What we measure. Results vary and are not guaranteed.
Thoracic rotation ROMChange recorded vs. first assessment
Hip internal rotationChange recorded vs. first assessment
Single-leg balance30+ seconds
Self-led warm-up & cool-down3+ times per week
Every program begins
with a posture analysis.
Without an analysis, we can't build a precise plan.