A Complete Realignment From The Ground Up Program
This program is designed to improve full body strength, mobility, and alignment through a series of targeted exercises.
It begins with modules focused on foot alignment and strength, ankle mobility and stability, and corrective exercises to address common issues like high arches, flat feet, and gait imbalances.
As you progress, the program introduces four full lower body sessions, each with a specific goal:
Long and Strong: Focuses on increasing hip range of motion, particularly in the hip flexors and hamstrings.
Butter Hips: Targets hip internal and external rotation, enhancing flexibility and strength.
Triple Support: A knee-dominant session aimed at activating the front chain of the lower body.
Bamboo Legs: Combines functional exercises and corrective movements for overall strength and flexibility.
The Seventh-Ninth Modules consist of 3 full spine and upper body sessions that include exercise corrections, flexibility, and strength components:
Bendy Spine – A great session to make your spine stronger in all directions. You can perform it with minimal equipment, either at home or in the gym.
Shoulder Bliss – Increase your range of motion and strengthen your shoulder blades to be resilient in any direction, while also improving the shoulder-core connection.
Total Upper Body Blast – Build upper body strength, increase flexibility, and enhance strength through a variety of exercises.
This program will help you build a solid foundation of strength, flexibility, and mobility—step by step.You don’t need to complete all the sessions in one week (3 -4 times a week is a great start).
You can mix and match them, giving you more variety in your workouts.
Enjoy the journey!
Ran Aharon
The program requires the following tools:
Box/ bench
Free weights
2 hard yoga blocks
Mini loop bands in light, medium, and hard resistance levels
A lacrosse ball or a similarly hard ball for self-myofascial release
Power band (light)
Inclined wedge block (optional)
Kettlebell (optional)