7 Pages • Free A4 PDF
Routine
The 10-Minute Morning Mobility Routine
Eight joint-by-joint drills in a fixed ten-minute order, with doses, easier versions and a stop-pain rule, plus a 30-morning grid that counts itself.
The Complete Daily System
30-Day Walking & Mobility Planner (29 Pages)
One test walk sets your starting point; thirty days build from it at a pace your joints keep up with, with four short mobility routines and a log that adds up the month.