01How to use this
This is the production plan, not the page she sees. What she sees still tapers — sessions for the current block, a theme for the next, targets for week 12. But you cannot book a filming day without knowing what every block contains.
An earlier draft of this document locked each woman into one axis for twelve weeks. That was wrong. If four weeks of mobility work succeeds, mobility is no longer her binding constraint — and continuing to train it has diminishing returns while balance or strength goes untouched.
Notation
3×8— three rounds of eight repetitions.3×20s— three rounds held twenty seconds./side— that count each side.- Every session opens with two minutes seated breathing and closes with two minutes standing tall. Those bookends never change and are not listed.
- Four movements per session, sixteen to twenty minutes, a chair always within reach.
- Every movement is filmed standard and gentler. Exceptions noted.
Standing caveats
Progression rates are the least certain thing here and the first thing your trainer should scrutinise. Where a week looks aggressive, the fix is to repeat the previous week — never to skip forward.
No pelvic floor contraction is prescribed anywhere. That strand needs a pelvic health physiotherapist or it needs to come off the paywall.
02The architecture
Twelve weeks is three blocks. The first is fixed; the second and third are chosen by the retest that precedes them.
| Weeks | What runs | Chosen by | Ends with |
|---|---|---|---|
| 1–2 | The on-ramp. Mobility, nothing loaded, nothing on the floor, nothing on one leg. | Nobody — everyone gets this | — |
| 3–4 | First taste of her weakest axis, at low dose | p.primary from the quiz | Retest 1 |
| 5–8 | A full four-week block on whichever axis is now weakest | Retest 1 | Retest 2 |
| 9–12 | A full four-week block on whichever axis is now weakest | Retest 2 | Retest 3 |
Why weeks 1–2 are not up for selection
Mobility is a prerequisite for the other three rather than one of four parallel options — you cannot load a joint through a range it does not have, or balance on an ankle that will not dorsiflex. So the on-ramp is fixed for everyone regardless of archetype, and the first genuinely chosen block is week 5.
Weeks 3–4 are a short introduction to her quiz-primary axis, deliberately at low dose. They exist so the plan feels like hers immediately, and so retest 1 has something to measure a response against.
Entry rungs, not block versions
Each block is written once and entered at one of three rungs, set by her current score on that axis using level() — the banding that already exists in scoring.js. A woman entering the balance block at Room to build starts at the same place whether it is her week 5 or her week 9. Position in the sequence does not set the dose; her score does.
level() band | Rung | What it changes |
|---|---|---|
| Needs attention under 35 | Rung 1 | Full four weeks as written. Most support, lowest dose. |
| Room to build 35–54 | Rung 2 | Skip week 1 of the block, start at week 2, add a consolidation week at the end. |
| Holding up · Going well 55+ | Rung 3 | Start at week 3 of the block and run weeks 3–4 twice, second time at higher dose. |
What this costs, and what it buys
Four fixed twelve-week plans would be forty week-plans covering four journeys. Four composable blocks is sixteen week-plans covering sixty-four journeys — and from an identical clip library, because the movements never changed, only their order did.
03Choosing the next block
The retest is the same five questions she answered in the quiz — s2-2 through s2-6. Running her new answers through the existing WEIGHTS recomputes all four axis scores with no new scoring logic. The lowest score names the next block.
| Rule | Condition | Selection |
|---|---|---|
| 1 | Default | Lowest of the four recomputed axis scores |
| 2 | Repeat guard. The lowest axis is the one just trained, and it moved less than 8 points | Take the second lowest. Four weeks of direct work that did not move it will not move it in another four. |
| 3 | The lowest axis is mobility and it is under 35 | Mobility, always — it gates the other three |
| 4 | Two axes within 5 points of each other | Prefer the one matching her stated goal, GOAL_AXIS from s1-4 |
| 5 | Energy is lowest and another axis is within 10 points | Run the other block in energy format — see below |
Energy is an overlay, not only a block
Energy is the one axis trained by how the work is structured rather than which work is done. That makes it the only block that can be run on top of another instead of instead of it: a strength block executed as continuous circuits with shrinking rest trains both at once.
This falls straight out of energy being the independent axis — it is the only one that never touches s2-2. Use it when she needs conditioning but has a more urgent movement deficit, which is common.
What she is told when the block changes
The switch needs framing or it reads as the plan losing the thread. Say what moved and why it is moving on: your mornings have loosened enough that stiffness is no longer what is holding you back — steadiness is. The next four weeks go there.
That sentence is the single best advertisement for the product being adaptive, and it can only be written because the retest actually happened.
04Movement library
Forty-one movements. Week 1 uses ten of them; the remaining thirty-one arrive across weeks 2–12 and are shared between archetypes wherever the pattern is the same.
| ID | Name she hears | Clinical | First used |
|---|---|---|---|
| Bookends | |||
B1 | Sit tall and breathe | Lateral rib breathing | Wk 1 |
B2 | Stand tall, three breaths | Postural reset | Wk 1 |
| Spine & upper body mobility | |||
M1 | Turn and look | Seated thoracic rotation | Wk 1 |
M2 | Rock your hips | Seated pelvic tilt | Wk 1 |
M3 | Reach overhead | Seated thoracic extension + shoulder flexion | Wk 3 · Mob |
M4 | Open the chest | Standing pec/anterior shoulder opener | Wk 5 · Mob |
| Hips | |||
H1 | Marching, sitting down | Seated hip march | Wk 1 |
H2 | Open the hip | Seated figure-four | Wk 1 |
H3 | Push your hips back | Supported hip hinge | Wk 1 |
H4 | Open the hip, standing | Standing figure-four at counter | Wk 6 · Mob |
| Ankles & feet | |||
A1 | Wake up your ankles | Seated pumps & circles | Wk 1 |
A2 | Up on your toes | Supported heel raise | Wk 1 |
A3 | Toes up | Supported tibialis raise | Wk 3 · Bal |
| Sit-to-stand ladder | |||
S1 | Up and down from the chair | Assisted sit-to-stand | Wk 1 |
S2 | …without your hands | Unassisted sit-to-stand | Wk 2 |
S3 | …from a lower seat | Reduced-height sit-to-stand | Wk 3 · Str |
S4 | …slowly on the way down | Eccentric-emphasis sit-to-stand | Wk 6 · Str |
S5 | …holding the shopping | Loaded sit-to-stand | Wk 5 · Mob/Str |
S6 | …mostly on one leg | Assisted single-leg sit-to-stand | Wk 9 · Str |
| Push & pull | |||
P1 | Push the wall | Wall press | Wk 2 |
P2 | Push the counter | Counter press | Wk 3 · Str |
P3 | Push from lower down | Incline press | Wk 6 · Str |
P4 | Press it overhead | Light overhead press | Wk 9 · Str |
L1 | Squeeze your shoulder blades | Scapular retraction | Wk 2 |
L2 | Pull it towards you | Towel or band row | Wk 7 · Str |
L3 | Pick it up properly | Loaded hip hinge | Wk 5 · Str |
| Carry & step | |||
C1 | Hold it and stand tall | Static loaded hold | Wk 5 · Str |
C2 | Carry it in one hand | Suitcase carry | Wk 7 · Str |
C3 | Carry one in each hand | Farmer carry | Wk 6 · Str |
T1 | Up the bottom step | Step-up, rail supported | Wk 3 · Str |
T2 | …without the rail | Unsupported step-up | Wk 5 · Str |
T3 | Two steps | Increased-height step-up | Wk 7 · Str |
T4 | Down, slowly | Eccentric step-down | Wk 7 · Bal |
| Balance ladder | |||
Q1 | Shift your weight | Bilateral lateral shift | Wk 1 |
Q2 | Feet together | Narrow stance hold | Wk 3 · Bal |
Q3 | One foot half in front | Semi-tandem stance | Wk 4 · Bal |
Q4 | Heel to toe | Tandem stance | Wk 6 · Bal |
Q5 | One leg, hand hovering | Single-leg, guarded | Wk 5 · Bal |
Q6 | One leg, hands off | Single-leg, unsupported | Wk 9 · Bal |
Q7 | Look left, look right | Stance + head turns | Wk 9 · Bal |
Q8 | On something soft | Compliant surface stance | Wk 10 · Bal |
Q9 | Step and catch yourself | Reactive stepping | Wk 11 · Bal |
| Floor transitions | |||
F1 | Down to one knee | Half-kneel transition, 2 hands | Wk 3 · Mob |
F2 | All the way down | Kneel to side-sit, 2 hands | Wk 6 · Mob |
F3 | Up with one hand | Floor to stand, 1 hand | Wk 7 · Mob |
F4 | Up without hands | Floor to stand, unaided | Wk 11 · Mob |
| Conditioning · format, not footage | |||
E1 | Straight through, then again | Circuit format | Wk 3 · Enr |
E2 | Your walk | Timed walk | Wk 3 · Enr |
E3 | Add a hill | Graded walk | Wk 9 · Enr |
E4 | Marching on the spot | Low-impact connector | Wk 5 · Enr |
The mobility block
stiff mornings · hard to get off the floor · trainss2-2 and s2-6
The balance block
unsteady on one leg · fall risk · trainss2-4 · the slowest ramp of the four
The governing rule
Support is removed before the task is made harder, and never both in the same week. Single-leg work does not appear before block week 2, and unsupported single-leg work not before block week 4. A counter or chair is within reach for every set in this block without exception.
The strength block
stops partway up the stairs · needs a hand off the floor · trainss2-3
The energy block
flagging by mid-afternoon · puffed on the stairs · trainss2-5 · runs alone or as an overlay
What changes here is structure, not movement
Everything runs as a continuous circuit rather than as sets, rest shrinks week by week, and a walk sits alongside. Sit-to-stands at 3×8 with a minute's rest build strength; the same sit-to-stands run continuously with fifteen seconds build conditioning. Same footage, different session sheet — which is why this block can be laid over any other.
The gauge throughout is conversation. She should be able to talk in short sentences the whole way. If she cannot, rest goes back up — that rule outranks every number below.
06Safety rules that outrank the plan
Block selection is in section 03. These are the rules that stop a block early regardless of what the selection says.
| Block | If, at the retest | Then |
|---|---|---|
| Mobility | Floor transfer still needs both hands | Repeat the block at the same rung. Move the week-12 target to “one hand”. |
| Balance | One leg under 5 seconds hands-off | Repeat weeks 3–4. Never proceed to Q8 or Q9 on a failed hold. |
| Strength | Range shortened anywhere under load | Drop weight by a third and hold it. Range is the constraint, weight is the variable. |
| Energy | Conversation gauge failing at 20s rest | Return to 30s and hold. Re-check the fatigue screen — fatigue that has not moved in eight weeks is a GP conversation, not a programming one. |
| Any | Pain worse the next morning than the evening after | Gentler variant for a full week |
| Any | A fall, or new dizziness | Stop. GP. No progression until cleared. |
07What this means for filming
Forty-one movements, four of which are format or walk instructions needing no footage. Thirty-seven filmed movements, each standard and gentler, plus four regional substitutions: seventy-eight clips.
The block model does not change that number. The movements were always the same; only their order was ever in question. What it changes is coverage — the same seventy-eight clips now serve sixty-four journeys instead of four.
| Shoot | When | Covers | Movements | Clips |
|---|---|---|---|---|
| Day 1 | Before checkout opens | The on-ramp, weeks 1–2 | 10 | 24 |
| Day 2 | While cohort 1 is in weeks 1–2 | Weeks 1–2 of all four blocks | 16 | 32 |
| Day 3 | While cohort 1 is in weeks 5–6 | Weeks 3–4 of all four blocks, plus rung-3 extensions | 11 | 22 |
Shoot by block week, not by archetype
Day 2 films the first half of every block rather than one archetype's full journey. That is what lets any woman start any block at week 5 — whichever one her retest names — instead of only the one her quiz picked twelve weeks earlier.
Fifteen movements appear in more than one block: T1 is in all four, S5, L3 and C2 in two each. That overlap is what keeps this at seventy-eight clips rather than two hundred.