Each session is a real coaching session — extracted, validated, and structured into move cards you can follow at your standing desk.
How to use: Pick a session. Set your intention dial (20%–100%). Follow the move cards. Each move adapts to your current focus level — from background mobility while coding to full-focus training.
9 moves · ~56 min · Supine DR tensegrity breath, supine hip bridge with DR breath, kneeling saccade balance, kneeling IT band hip floss, kneeling calf ankle drive, wide stance strap hinge push-pull, wide stance strap hinge lawnmower, standing forward fold DR breath, squat hop contrast circuit
New13 moves · ~50 min · Active breath holds, knocking on heaven's gate, decompression stance, standing dishrag, forward fold fascial glides, tall plank to eccentric push-up, anchored back extension, child's pose decompression, adductor isometric thread the needle, bear crawl circles, kneeling knocking, prone surf paddle prep, 90/90 shin box hip circuit
5 moves · Ankle motor control vestibular stack, anchored hip bridge isometric strap, tensegrity gorilla lift uppercut, strap Zercher hold, surf popup flow
8 moves · Kneeling IT band opener, calf raises, 8-point plank surf prep, strap push-up, asymmetric hold, seated row with pelvic lift, forward fold cooldown
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