This program begins conservatively. Before progressing into training, athletes must meet the following readiness criteria. These are not performance standards — they are safety and preparedness checks.
Free from acute illness, fever, or unresolved injury. If returning from injury, you should already tolerate light movement without flare-ups.
You can walk briskly, move your arms freely, and transition between standing and light activity without pain or instability.
The first workout includes Warm-Up Part 1 and Part 2 only. You should complete both comfortably before advancing.
→ Review Warm-Up Part 1Mild stiffness is acceptable. Sharp, escalating, or lingering pain is not. Athletes must be willing to pause, regress, or stop when needed.
If all requisites above are met, begin with the warm-up sequence.
Start Warm-Up Part 1