Built for anyone who sits most of the day and feels it in their hips, back and shoulders. Fifteen minutes, every day, targeting the specific tightness patterns that come from a sedentary routine. Simple enough to never skip.
Preview week 1 — purchase to unlock the full program.
Day 1 — Hips & Ankles
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Ankle Rocks | 2 per side | 10 | 15 sec |
| Deep Squat Hold | 3 | 45 sec | 20 sec |
| Couch Stretch | 1 per side | 60 sec | 20 sec |
| 90/90 Hip Switch | 3 | 8 per side | 20 sec |
| Thoracic Rotation | 2 per side | 10 | 15 sec |
| World's Greatest Stretch | 2 per side | 5 breaths | 15 sec |
Day 2 — Shoulders & Spine
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Thoracic Rotation | 2 per side | 10 | 15 sec |
| World's Greatest Stretch | 2 per side | 5 breaths | 15 sec |
| Shoulder CARs | 2 | 5 per direction | 15 sec |
| Ankle Rocks | 2 per side | 10 | 15 sec |
| Deep Squat Hold | 3 | 45 sec | 20 sec |
| Couch Stretch | 1 per side | 60 sec | 20 sec |
Day 3 — Full-Body Flow
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Deep Squat Hold | 3 | 45 sec | 20 sec |
| Couch Stretch | 1 per side | 60 sec | 20 sec |
| 90/90 Hip Switch | 3 | 8 per side | 20 sec |
| Thoracic Rotation | 2 per side | 10 | 15 sec |
| World's Greatest Stretch | 2 per side | 5 breaths | 15 sec |
| Shoulder CARs | 2 | 5 per direction | 15 sec |
Day 4 — Recovery Flow
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| World's Greatest Stretch | 2 per side | 5 breaths | 15 sec |
| Shoulder CARs | 2 | 5 per direction | 15 sec |
| Ankle Rocks | 2 per side | 10 | 15 sec |
| Deep Squat Hold | 3 | 45 sec | 20 sec |
| Couch Stretch | 1 per side | 60 sec | 20 sec |
| 90/90 Hip Switch | 3 | 8 per side | 20 sec |
Day 5 — Hips & Ankles
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Couch Stretch | 1 per side | 60 sec | 20 sec |
| 90/90 Hip Switch | 3 | 8 per side | 20 sec |
| Thoracic Rotation | 2 per side | 10 | 15 sec |
| World's Greatest Stretch | 2 per side | 5 breaths | 15 sec |
| Shoulder CARs | 2 | 5 per direction | 15 sec |
| Ankle Rocks | 2 per side | 10 | 15 sec |
Day 6 — Shoulders & Spine
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Shoulder CARs | 2 | 5 per direction | 15 sec |
| Ankle Rocks | 2 per side | 10 | 15 sec |
| Deep Squat Hold | 3 | 45 sec | 20 sec |
| Couch Stretch | 1 per side | 60 sec | 20 sec |
| 90/90 Hip Switch | 3 | 8 per side | 20 sec |
| Thoracic Rotation | 2 per side | 10 | 15 sec |
Day 7 — Full-Body Flow
Focus on form over load this week — this sets the pattern for everything after.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| 90/90 Hip Switch | 3 | 8 per side | 20 sec |
| Thoracic Rotation | 2 per side | 10 | 15 sec |
| World's Greatest Stretch | 2 per side | 5 breaths | 15 sec |
| Shoulder CARs | 2 | 5 per direction | 15 sec |
| Ankle Rocks | 2 per side | 10 | 15 sec |
| Deep Squat Hold | 3 | 45 sec | 20 sec |
Demo User
11 Jun 2026
This exceeded my expectations. Worth every euro.
Noah Williams
22 Mar 2026
This is now part of my regular rotation. Highly recommend.
Sophie Turner
14 Mar 2026
Exactly what I needed — clear structure and I could feel the progression week to week.
€15
One-time purchase · lifetime access
