About the work

A closer look.

One written training week for the body you have right now: back pain, knee pain, or both. It is a home workout you do with a floor and a chair, and most of what I write is for a lower back that has been complaining for months. No jumping, no deep squatting, no loaded bending, no gym, no equipment, nothing to buy. You tell me what hurts, what you can actually do, and what a normal day looks like. I build around that: how many days, how long, and a pain cap so you know when to stop instead of pushing through. You get the week in writing, plus one revision. If you have been putting off a training plan or a workout plan because the last one hurt you, this is the version that starts where you actually are. It is the exercise plan you would get from a personal trainer who does not need you to film yourself, does not need a gym membership, and will not promise you a transformation in six weeks. Starting from zero is fine. This is a beginner workout week: three short sessions, no experience needed, nothing to buy, and you can repeat it until it gets easy. No video, ever. I am a coach, not a physio. If your pain is constant, have someone examine you first and I will build around what they tell you.