Your 12-Week Body Reset & Strength Integration Structure

This 12-week journey is designed to guide you from ongoing pain and restriction toward lasting strength, alignment, and freedom of movement. Each phase builds on the last — with a focus on restoring balance, building resilience, and helping you return to the activities you love, pain-free and empowered.

Phase 1 – Weeks 1–4: Reset & Re-align

In the first 3–4 sessions, we focus on releasing tension, improving joint mobility, and restoring postural alignment through hands-on bodywork. Alongside this, you’ll begin tailored at-home posture and stability exercises to help integrate these changes into your daily life. The goal here is to create space and awareness in the body — unlocking your natural range of motion and reducing compensatory patterns.

Phase 2 – Weeks 5–8: Strengthen & Stabilise

With new mobility and alignment established, we begin to transition into a more hybrid approach — combining light resistance exercises with targeted bodywork. These sessions help you stabilise the gains from Phase 1 by activating key muscle groups (like glutes, core, and postural stabilisers), reinforcing healthy movement patterns, and gently loading the new range of motion to support your structure long term.

Phase 3 – Weeks 9–12: Integrate & Build Resilience

In this final stage, we shift toward progressive strength training and functional movement. You'll learn how to load and use your new movement capacity safely and confidently — supporting your lifestyle, sport, or training goals. This phase is where lasting change is secured, and your body becomes more adaptable, resilient, and pain-free.

Take Your Progress Anywhere — Move Better in What You Love

By the end of the 12 weeks, you’ll have learned one or two customised 30–45 minute sequences that you can integrate into your ongoing movement practice. Whether you love swimming, dancing, running, HIIT classes, soccer, rugby, or beach volleyball — this program is designed to get you back to doing what you love, with even more ease and confidence.

If you're willing to commit just three months, you can transform chronic pain into strength and freedom — not by stopping what you love, but by learning to move smarter and with purpose, so your body supports you for life.