Your Personal Program · Week 1
Restore Mode
Focus: Strength & Coordination + Joint Mobility
3 sessions 20 min each Free
⏳ Need a quick reset during the day?
7 minutes · At your desk · No equipment
Start Reset Break →
💡 Practice Note — Week 1
Attention on your feet
This week — whenever you remember — bring your attention down to your feet. While walking, sitting, talking or reading. Just notice the sensation of the floor beneath them. Stay there for a few seconds.
This is not just a tip. This is the practice itself.
1
Session 1 — Activation
20 min · Joint gymnastics + Breathing
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🦶
Joint Gymnastics — Lower body
8 min · 10 reps each · slow & mindful
Feet rotations → ankles → knees → hips. One joint at a time. Move slowly — the slower, the more healing. Keep your attention fully on the joint you are working with.
🔒 Video — available in full program
🔑 Secret Key — the slower you rotate, the more healing. Where to focus your attention. Unlock →
🫁
Diaphragmatic Breathing
7 min · seated · eyes closed
Place one hand on your belly. Inhale through your nose — feel the belly expand. Exhale slowly. Tongue rests gently on the roof of your mouth throughout.
🔒 Video — available in full program
🔑 Secret Key — tongue to the roof of your mouth during all breathing. What this activates. Unlock →
🧘
Body Scan Meditation
5 min · lying down
Lie on your back. Slowly move your attention from feet to head. No effort — just noticing. Start at the soles of your feet and work upward.
🔒 Video — available in full program
🔑 Secret Key — start every scan at the soles of your feet. Why this direction matters. Unlock →
2
Session 2 — Coordination
20 min · Neuro gym + Breathing
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🦶
Joint Gymnastics — Upper body
6 min · 10 reps each
Spine → shoulders → shoulder blades → elbows → wrists → fingers → neck. Slow, mindful rotations. Breathe through your nose throughout.
🎬 Video: Person standing, moving through upper body joints slowly. Close-up details on shoulder blades and wrists.
🧠
Neuro Gymnastics — Cross-body
7 min · standing
Rotate both arms simultaneously in opposite directions. Then rotate hands and feet in opposite directions. These movements connect both hemispheres of the brain. Start slowly — coordination comes with practice.
🔒 Video — available in full program
🔑 Secret Key — keep your gaze fixed on one point while rotating. What this does to the brain. Unlock →
🫁
Whistler Breathing (Sss Exhale)
7 min · 8–10 cycles
Inhale through your nose. Exhale slowly through your teeth with a gentle "Sss" sound. The exhale should be 2–3× longer than the inhale. This activates the parasympathetic nervous system — calming the body deeply.
🔒 Video — available in full program
🔑 Secret Key — the exhale should be 3x longer than the inhale. How to find your optimal ratio. Unlock →
3
Session 3 — Integration
20 min · Full sequence
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🦶
Full Joint Gymnastics
10 min · full body · bottom to top
Complete sequence from feet to eyes. Feet → ankles → knees → hips → spine (lumbar, thoracic, cervical) → shoulders → elbows → wrists → fingers → neck → eyes. 10 reps each, slow and mindful.
🔒 Video — available in full program
🔑 Secret Key — include the "inner joints": diaphragm, pelvic floor, tongue, eyes. How and why. Unlock →
🐱
Cat / Cow on all fours
4 min · 10–15 reps
On hands and knees. Inhale — arch the back, lift head (cow). Exhale — round the back, tuck chin (cat). Move with your breath. Feel each vertebra individually.
🔒 Video — available in full program
🔑 Secret Key — feel each vertebra individually, not the whole spine at once. The technique that changes everything. Unlock →
🧘
Body Scan + Kapalabhati finish
6 min
Begin with 2 rounds of Kapalabhati (30 sharp exhales each). Then lie down for a 3-minute body scan. Notice how the body feels after the practice — compare beginning to end.
🔒 Video — available in full program
🔑 Secret Key — notice the difference between body before and after. The awareness exercise that accelerates results. Unlock →
🔒 Full program includes
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Joint Gymnastics
Full sequence
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🧠
Neuro Gym
Coordination
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🌿
Breathwork
Kapalabhati
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🔒
Secret Keys
Every exercise
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📈
Weekly Retest
Track progress
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☀️
Body Scan
Audio guided
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🏓 Update my body zones →
🔒 Your equipment unlocks more exercises
You marked equipment during setup. In the full program, each tool unlocks targeted exercises — foam roller, massage balls, yoga wheel and more.
Available in full program →
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Weeks 2–4 · Full Program
Unlock with MoveWell System subscription
✓ Progressive difficulty each week
✓ Video for every exercise
✓ Secret Keys — the precise details that make each exercise truly effective
✓ New Practice Notes weekly
✓ 30-day retest & progress tracking
✓ Adaptive adjustments based on your feedback
Unlock Full Program →
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💬
Want to understand your program better?
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45 min · Live on Zoom · Personalised for your body
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