ALL JOY WORKOUT

Programmes

Each row below is one week. Filled squares are training days, and the colour deepens as the block does. Both use the same exercise library and the same cues as the mentorship — you just run them yourself.

Both are included in the mentorship. Buy these only if the cohort timing is wrong for you, or you would rather work alone.

To buy either one, email me and I'll send payment details and the programme the same day. No checkout, no account to create.
  • Relearn 2 wk
  • Load it 3 wk
  • Test 1 wk

Sculpted Back — Six Week Block

The library as a plan, if you would rather work alone

6 weeks · 3 days a week · Mon, Wed, Fri · needs a gym

Vertical pull, horizontal pull, and carries, with a test week at the end.

£45 Email me to buy

Yours to keep, no subscription

  • Daily 3 wk
  • As needed 1 wk

Dynamic Mobility Flow

Four weeks of the six minutes that make back day comfortable

4 weeks · 4 days a week · no equipment

Four short flows: before you pull, between sets, after training, and a desk reset.

£18 Email me to buy

Yours to keep, no subscription

What's inside both

The same demonstrations and cues used in the mentorship prescription.

Lat pulldown demonstration
Lat pulldownElbows down and back, never in. Stop at the collarbone — dragging lower is arms, not lats.
Seated row demonstration
Seated rowChest tall, pull to the bottom of the ribcage, one second at the back. This is the rep that gets skipped.
Prone Y-raise demonstration
Prone Y-raiseForehead down, thumbs to the ceiling. Lift from the mid-back, not the neck.
Prone single-arm reach demonstration
Prone single-arm reachReach long before you lift. Ribs stay down on the mat.
Low sled row demonstration
Low sled rowStay low and heavy. Pull with the elbows and let the back finish the rep.

Want the coached version?

The mentorship is these blocks plus a diagnosis, live group coaching, execution reviews on your own recorded sets, and documented proof at the end.

See the eight weeks