Strong & Mobile in 30 Minutes: 6-Week Home Programme

Train smarter, move better, feel athletic again — in just 30 minutes a day. 

Price: £50

Programme Structure

The 6 weeks are split into 3 phases of 2 weeks each:

• Phase 1 (Weeks 1–2): Foundation — establish movement patterns, assess weak points, build baseline strength
• Phase 2 (Weeks 3–4): Build — increase load and complexity, introduce power elements
• Phase 3 (Weeks 5–6): Performance — progressive overload, athletic conditioning, retest

Weekly Schedule (each week)

• Day 1 — Lower Body Strength (squat + hinge focus)
• Day 2 — Upper Body Strength (push + pull)
• Day 3 — Mobility & Recovery (30 min full body flow)
• Day 4 — Athletic Conditioning (power + carries + agility)
• Day 5 — Full Body Strength (compound movements)
• Day 6 & 7 — Rest or gentle walking

What Each Day Includes

Every session has:

• 3-minute warm-up — specific to that day's focus
• Main workout — 4–5 exercises, sets, reps, tempo, rest periods
• Coaching notes — what to feel, common mistakes to avoid
• Regression & progression for every exercise
• Cool-down — 2 minutes stretching