Range Sprint

Range you can't control is range you can't use.

Range Sprint is a 12-week mobility program built to make athletes move better, not just stretch further. Front splits, back bridge, side splits, pancake and head to toe are trained as skills: you load the end of the range instead of only holding it, so the range you gain is range you can actually use under speed and fatigue.

It runs in three phases. Weeks 1–4 give each position its own day. Weeks 5–8 combine positions and add travelling warm-ups. Weeks 9–12 cut the exercise list and push five sets at the hardest positions. Every session takes about 45 minutes, warm-up included, and finishes with five minutes exploring the position you just trained.

What's inside

• 22-page e-book: 10 coached sessions across 3 phases
• Every exercise has its dose for each week of the phase, so you always know the sets and reps
• A full warm-up written into every session
• Coaching tips on the exercises that need them, plus a video link for every movement
• The six components of flexibility: groundfulness, capsule strength, trunk flexibility, folding strength, fundamental stances and hanging
• "What good looks like" standards for each position in Phase 3
• A tracking page: six positions to photograph and measure in weeks 1, 6 and 12

Who it's for

• Athletes whose movement is limiting their performance
• Athletes returning to full ranges after time away or injury
• Anyone who wants splits, a bridge or a flat pancake and a plan to get there
• Any level: start where your range is and build

What you need

• Floor space and a wall. Train at home, in a gym, on a field or in a hall
• Something to hang from
• A bench or box, and light dumbbells or a band for the loaded work

Outcomes

• Strength and control at the end of your range
• Front and side splits, a cleaner back bridge, a flatter pancake
• Healthier hips, spine, shoulders and ankles
• Movement you can trust when you're tired

Own your range. Then use it.

Instant download: 22-page digital e-book with video links for every exercise. 3–4 sessions a week, about 45 minutes each.