Mobility Reset
Three phases: open the range passively, learn to control it actively, then load it so it sticks.
Periodization curve
Intensity & volume by week
Every fourth week drops load — that dip is the deload where adaptation actually happens.
Mobility Reset
Week 01: PHASE 1 — OPEN THE RANGE
This week's difficulty
Passive phase. Long, relaxed holds and easy breathing to find where you're actually restricted.
How to progress: Note which positions feel worst — those are the ones to chase over the next eight weeks.
RPE — how hard to push
RPE (Rate of Perceived Exertion) is a simple 1–10 effort scale. The higher the number, the harder the set should feel — 10 is an all-out max, 5 is an easy warm-up. The phrase after each number is roughly how many reps you could still do when you rack the weight.
- 10Max effort — nothing left
- 9Very hard — 1 rep left
- 8Hard — 2 reps left
- 7Moderate — 3 reps left
- 6Fairly easy — 4 reps left
- 5Easy — warm-up weight
Monday — Full Body Range
Cat-Cow
Segment by segment, articulate the spine.
2 × 8
FLOW
World's Greatest Stretch
Lunge, rotate, reach. Move with control.
2 × 5/side
HIPS
90/90 Hip Rotations
Slow transitions, no momentum.
2 × 8/side
HIPS
Deep Squat Hold
Passive — let gravity do the work, breathe.
3 × 30s
HIPS
Half-Kneeling Hip Flexor Stretch
Tuck the pelvis, hold and breathe.
2 × 30s/side
HIPS
Thoracic Open Books
Stack the hips, rotate from the mid-back.
2 × 8/side
T-SPINE
Child's Pose
Reach long, relax the shoulders to the floor.
2 × 45s
RECOVER
Deep Breathing
Belly breathing, slow nasal inhales and exhales.
3 min
BREATH
Tuesday — Hips & Ankles
Ankle Knee-to-Wall
Measure the distance in week 01 — that's your baseline.
3 × 8/side
ANKLES
Couch Stretch
Passive hold, breathe into the quad.
2 × 45s/side
QUADS
Adductor Rockbacks
Sit the hips back, rock into the inner thigh.
2 × 10
ADDUCTORS
Hamstring Stretch
Hinge from the hip, long spine, ease in.
2 × 45s/side
HAMSTRINGS
Calf Stretch
Straight and bent knee, heel down.
2 × 30s/side
CALVES
Deep Squat Hold
Sit and settle. Depth comes from relaxing.
3 × 30s
HIPS
Wednesday — Shoulders & Upper Back
Cat-Cow
Segment by segment, articulate the spine.
2 × 8
T-SPINE
Thread the Needle
Reach under, hold at the end of the rotation.
2 × 8/side
T-SPINE
Doorway Chest Stretch
Forearm on the frame, step through gently.
2 × 45s
CHEST
Lat Stretch
Reach overhead, lean to the opposite side.
2 × 45s
LATS
Wall Slides
Ribs down, glide the hands up the wall.
2 × 10
SHOULDERS
Neck Controlled Rotations
Slow, pain-free arcs of rotation.
2 × 5/side
NECK
Thursday — Recovery Flow
Cat-Cow
Easy, rhythmic articulation. Deliberately gentle.
2 × 8
FLOW
Child's Pose
Reach long, soften and release.
2 × 45s
RECOVER
90/90 Hip Stretch
Settle into each side, let the hips relax.
2 × 45s/side
HIPS
Thoracic Rotation
Slow, comfortable range — no forcing.
2 × 6/side
T-SPINE
Breathing
Slow nasal breathing, down-regulate the system.
5 min
BREATH
Friday — Full Body + Core
World's Greatest Stretch
Lunge, rotate, reach. Move with control.
2 × 5/side
HIPS
Deep Squat Hold
Feet flat, chest tall, breathe into the position.
3 × 30s
HIPS
Cossack Squat
Bodyweight only this phase — shift side to side.
2 × 6/side
HIPS
Wall Slides
Ribs down, glide the hands up the wall.
2 × 10
SHOULDERS
Bird Dog
Reach and extend, keep the spine neutral.
3 × 8/side
CORE
Dead Bug
Lower back pressed flat, opposite arm and leg.
3 × 8/side
CORE
Saturday — Optional
Optional Mobility
10–20 min on whatever felt tightest this week.
10–20 min
SELF-DIRECTED
Sunday — Rest
Active recovery — walk, stretch, hydrate. Adaptation happens at rest.
Every split, side by side
Your intake answers decide which structure your plan runs as. Here is every split KINETIC uses — and when each one wins.
Full Body
1–2 sessions / week
Every session trains the whole body, so no muscle is left untouched for a week — ideal when training days are scarce.
Push / Pull / Legs
3 sessions / week
Pressing, pulling and lower body each get their own day with full recovery between sessions.
Upper / Lower
4 sessions / week
Two upper and two lower days hit every muscle twice a week — the sweet spot for strength on four days.
Push / Pull / Legs + Upper / Lower
5 sessions / week
PPL once through, then an upper and a lower day — high volume with nothing trained on back-to-back days.
Push / Pull / Legs ×2
6 sessions / week
Push / pull / legs runs twice through — maximum weekly volume with a full recovery gap between repeats.
Daily Rotation
Your split7 sessions / week
Mobility work rotates through a different region each session, so movement quality is trained every day.
Commit to Mobility Reset.
8 Weeks · 5–6 Sessions / Week · Range, Control & Loaded End-Range
Begin your transformationReset program
Clears your saved place in Mobility Reset and starts from Week 01, Day 01.