All protocols
Warm-upStrength21 days

21-Day Strength Reset

3 sessions a week for 21 days — squats, hinges, pushes, pulls. Build the strength foundation that makes everything else easier.

$9.99one-time

Buy on the web, start in the app with the same email.

3 sessions a week for 21 days — squats, hinges, pushes, pulls. Build the strength foundation that makes everything else easier.

Your plan

FoundationWk 1Form firstLearn the 4 patterns — squat, hinge, push, pull — at a load you can control perfectly.
BuildWk 2Add loadSame movements, more weight. Your body knows what to do now — push the adaptation.
PeakWk 3Test itHeaviest sessions of the block, then a final strength test to measure exactly how far you've come.
RetestWk +Block 2New movements begin

What you'll measure

  • Squat, hinge, push, pull — all 4 patterns locked in
  • A strength baseline you can measure and build on
  • 3 workouts a week that fit a real schedule
  • A club of people running the same block with you

How it works

Designed & guided by

EC

Your coach

Coach

Raise
Mobilize
Activate
Prime

Every movement demoed on video.

Built by a coach — every session demoed.