Summary

After this chapter, familiarise yourself with the equipment (chapter 1.4 introduces you to them). Lend, buy or improvise the equipment for yourself.

IMPORTANT: Read the Disclaimers & Contraindications chapter, as it will guide you how to not injure yourself with the exercises.

After you have finished the theory part (chapters 1 & 2) you will take several movement tests. This will guide you to the right exercises for you. The most important criteria are the feeling of the movement, side differences and the sensation of stiffness.

Fill the test sheet when you do the Movement Tests. With every Movement Test, there are listed the suggested exercises for that problem. More on this in later chapters.

After the tests you move on to your exercise videos. Learn the details of your exercises from the long, narrated videos. For convenience, there are short videos that you can watch later when you need a reminder.

After you have watched the exercise videos, take another look at the theory parts. This way you can connect the practical and theoretical parts of the course and get more out of it. After this, you are ready to start doing the exercises!

Re-test your failed Movement Tests when you have done the workouts for some time. We suggest re-testing after 4 weeks, after 8 weeks and after 6 months of doing the exercises.

After you feel comfortable with your mobility, you can continue with your favourite exercises, keep doing the harder exercises for you or you can only do the maintenance exercises.