Move better. Lift better.

How to use these

• When
  Any time that fits. Daily on its own, before a session as part of your warm-up (after 5 minutes of easy cardio), or as a separate evening session. The best slot is the one you'll actually stick to.
• How often
  Most days for 3–4 weeks to build the range. Then 2–3 times a week to keep it. Stop completely and it fades within a few weeks.
• Feel
  A stretch and real effort, especially in the active drills. Discomfort up to about 3/10 that settles straight after is fine. Never sharp pain.
• Why active
  Most drills here have you working at the end of your range, not just hanging in it. Range you can't control isn't usable under a bar. Strength at end range is.

Red flags: stop and message me, or see a physio. Numbness, tingling or pain travelling down an arm or leg. Pain that's sharp, getting worse week to week, or wakes you at night. Anything that started after a fall or impact.

Where these fit in your week

• Before lower days (squat, deadlift, lunges): Pre-lower-body prep. If your heels lift or your squat feels cramped, add the first two drills of Ankles or Hip rotation & groin.
• Before upper days (bench, overhead press, pull-ups): Pre-upper-body prep. Pinchy pressing? Use Shoulders instead for a few weeks.
• Before runs, rows, rides and ski sessions: Before you run, row, ride or ski. Pick the session; it takes 4–5 minutes after your easy start.
• After runs and HYROX: Post-run reset, within an hour of finishing.
• On rest days or evenings: your problem area (back, hips, hamstrings, upper back) as a separate session. Nothing in your warm-up should leave you tired.
• Desk-heavy days: Desk reset mid-afternoon. It does more than a long session at the weekend.