18–22 min, seven days a week. Blocks A–C are daily; D is rest days; E rotates with your lifting split. Check off each row — everything saves automatically on this device.
📋 Rules, Effort & Progression▼
Click a block header to open an exercise and read Purpose & how-to. Numbers are optional — check the box when you have done it.
Effort ceiling: mobility 3–4/10, stability 5–6/10. This should leave you feeling better, not worked.
Order on a lifting day: Blocks A + B as a warm-up, then lift; Block E straight after while the tissue is warm. Block C either side.
Minimum version (8 min): A1, A2, A4, B1, B2, C1, C5. That is the non-negotiable floor on busy days.
Progression: weeks 1–2 learn the movements with no band; weeks 3–6 add band resistance and build the side plank to 40 s; week 7+ run Blocks B and C twice on rest days.
Stop if: you feel a sharp, pinching or radiating pain — especially in the groin or front of the hip. Reduce the range, or swap the exercise. Mild stretch and muscle burn are expected.
SI joint flare-up: drop to the separate SI Joint Rehab Tracker plus Blocks A and C until it settles.