01 · Prepare
Warm-up routine
Lower-back and upper-body preparation for trunk control, scapular movement, tendon comfort, neural mobility, and shoulder extension.
Open warm-up routine →Current training library
Exercise routines
The working plans I use for strength, mobility, training preparation, and rehabilitation. These pages reflect the current version of each routine rather than a permanent prescription.
Updated October 16, 2026 · Ankle strength and return-to-training progression added
02 · Train
Workout plan
The weekly structure for lifting, skills, abs, cycling, mobility, rehabilitation constraints, and progression.
Open workout plan →03 · Restore
Mobility routines
Three illustrated mobility routines with consistent setup, dosage, key cues, warnings, and movement demonstrations.
Open mobility routines →04 · Rehabilitate
Nightly hip rehab
The current five-step left-hip routine with clear setup, movement cues, safety limits, and guided 3D demonstrations.
Open hip rehab guide →05 · Train anywhere
No-equipment workout
A quick full-body and core alternative for home or travel, with an optional handstand block and clear easier or harder variations.
Open no-equipment workout →06 · Build ankle capacity
Ankle strength + balance
A future progression after assessment: calf and ankle strength, balance, then a gradual return to running, jumps and skill landings.
Open ankle progression →