Program · Performance
Better, and
safer.
Improving sport-specific movement efficiency and strengthening injury-prone areas — golf, tennis, running, hiking and more.
Who This Is For
- You want to perform better at your hobby sport (golf, tennis, running, hiking)
- Little to no pain, with a history of 1–2 injuries
- Warm-up and cool-down self-routines aren't yet a habit
What we promise after 12 weeks
- Improve mobility and stability in sport-specific key movements
- Strengthen injury-prone areas (shoulder, lower back, knee)
- Establish warm-up and cool-down self-routines
12-Week Roadmap
We progress through Phase A → B → C.
Phase A
Reset
Weeks 1–4 / 1x per week
- Analyze the key movements of your sport and identify limiting factors
- Secure spinal and chest range of motion for a smooth trunk swing
- Restore and activate the hips and glutes — the source of power
- Week 4 reassessment to verify changes in flexibility and range of motion
Phase B
Re-educate
Weeks 5–8 / 1x per week
- Train rotational core stability that holds steady through fast, powerful movements
- Strengthen trunk control to resist external impact and prevent injury
- Establish lower-body balance to support quick changes of direction and explosive power
- Week 8 reassessment comparing the smoothness and stability of performance movements
Phase C
Reinforce
Weeks 9–12 / 1x per week
- Coaching on a tailored warm-up routine to prevent injury before your sport
- Tailored cool-down routine for post-exercise recovery and muscle release
- Training and rest guidance to maintain peak condition
- Week 12 graduation assessment and a long-term performance maintenance plan
Measurements
What we track.
Thoracic rotation ROM
+10°
Hip internal rotation
+5–10°
Single-leg balance
30+ seconds
Self-led warm-up & cool-down
3+ times per week
Every program begins
with a posture analysis.
Without analysis, precise prescription isn't possible.
Book a posture analysis