Move Better
Two Ways to Move Better
Use Move Better as a dedicated recovery pathway or as low-impact support alongside your main training.
It can run beside Build Strength, Run Strong, Athletic Her, Core & Stability, or Health & Endurance, or stand on its own when your body needs a lower-intensity week.
What It Targets
Upper-back mobility, hip mobility, shoulder control, hamstring flexibility, ankle range of motion, and full-body recovery.
This path helps you move with less stiffness and more control.
How to Use It
Use it as an active recovery day, a warm-up before lifting or running, a cool-down, or a lower-intensity option on sore days.
Choose a weekly rhythm, or use a routine whenever your body needs mobility, recovery, or decompression.
Recovery-Aware Setup
Choose the weekly structure that fits your current needs.
From 1-2 days of weekly maintenance up to a daily habit, choose the structure that helps you stay consistent without turning recovery into another hard workout.
Choose Your Weekly Structure
Select your training frequency and use the guide on the right to choose days that fit your real life.
Choosing Your Days
Most splits can be moved around to fit your week.
The example layout is a starting point, not a required schedule. Choose days that work with your routine, energy, and recovery needs.
Spacing & Recovery Notes
Harder sessions usually need space between them.
Running, lower-body strength, high-impact work, and tough conditioning should usually not be stacked back-to-back.
For hybrid pathways, the app may suggest extra spacing when two paths overlap in intensity.
Best practice: leave an easier or recovery day between harder sessions when possible.
Recommended Weekly Split
Best for: adding basic mobility maintenance alongside heavy lifting or sports.
Recovery Support
Hip + Pelvic Opening
Upper Back + Spine Freedom
Main training paths or complete rest
Today Mode Adaptations
The Today Mode adapts your planned session based on how you show up. You are not choosing random separate workouts; you are customizing today's planned routine.
A 10-minute targeted release. Focused on the tightest areas of today's planned routine to get you moving and back to your day.
Example: Cat-cow · Thoracic rotations · Hip swivels
The standard mobility flow. Deep, active ranges of motion targeting today's scheduled joints.
Example: World's greatest stretch · 90/90 hips · Open books
A full joint decompression session. Includes soft tissue prep, passive stretch holds, and deep breathing.
A loaded mobility challenge. Builds active control, end-range strength, and joint resilience.
Preview Today Mode
Choose the options you would check before a workout:
Your path stays consistent. Today's version adjusts to you.
Current setup: Standard Session • Steady Mode • Sore but Willing • Gym • Just Get It Done
Tailored Recovery Routines
Specific recovery routines designed to fit your off-days. Fully structured step-by-step guides.
Morning Mobility
A light full-body reset to start the day without taxing the system.
Full Body Reset
A whole-body mobility flow for stiff, sore, or tired days.
Nervous System Downshift
Gentle movement, longer exhales, and calm recovery for tired or overstimulated days.
Combine Pathways
Want to combine two training paths? Choose another pathway to pair with Move Better and view a coordinated, recovery-first weekly split.
You are not choosing random daily workouts.
You choose a path, keep it in your dashboard, and each session flexes based on your check-in.
Adjust the style and intensity of movement based on whether you are sore, creaky, or ready to flow.