15 pages.
Filtered to nothing at all. Every movement has a version that needs nothing, written on its own page, so an empty room is never the reason a session does not happen.
Body part
What you have
Push-up
Hands under the shoulders, ribs down, one straight line from ear to ankle. What the push is for, the three faults that actually show up, the version that needs no equipment, and the sets and reps an MDRN plan prescribes at every level of experience.
Read it → BracePlank
Forearms down, glutes on, ribs down. Quality beats duration every time. What the brace is for, the three faults that actually show up, the version that needs no equipment, and the sets and reps an MDRN plan prescribes at every level of experience.
Read it → MobilityThe warm up
Four minutes: a walk, four mobility pieces that take two of them, then one light set. No equipment. They open what sitting closes, and they are why the first working set does not feel like a negotiation.
Read it → MobilityOpen the front of the hips
Half kneeling, squeeze the back glute, hold and breathe. Why the plan asks for it before every session, how long it takes, and the three ways it goes wrong.
Read it → MobilityReach overhead
Back to a wall, arms slide up. Stop before the ribs flare. Why the plan asks for it before every session, how long it takes, and the three ways it goes wrong.
Read it → MobilityRotate through the middle
Seated, turn and look behind you. Both ways, slowly. Why the plan asks for it before every session, how long it takes, and the three ways it goes wrong.
Read it → MobilityAnkles over toes
Knee travels past the toes with the heel down. Both sides. Why the plan asks for it before every session, how long it takes, and the three ways it goes wrong.
Read it → AssemblyThe Pan
Protein in the pan, vegetables in after, starch on the side. What goes in which order, the three things that go wrong, and how it fits the plate shape MDRN measures by hand.
Read it → AssemblyThe Bowl
Starch on the bottom, protein on top, vegetables around, fat drizzled over. What goes in which order, the three things that go wrong, and how it fits the plate shape MDRN measures by hand.
Read it → AssemblyThe Tray
Everything on one tray, oven at 425, pull it when the edges catch. What goes in which order, the three things that go wrong, and how it fits the plate shape MDRN measures by hand.
Read it → AssemblyThe Cold One
No cooking. Protein, cut vegetables, bread or crackers, something fatty. What goes in which order, the three things that go wrong, and how it fits the plate shape MDRN measures by hand.
Read it → Daily ThreeProtein at the first meal
A palm of protein. Roughly the size and the thickness of your own palm, which scales with you and travels with you. Where this sits in the Daily Three, how to attach it to something you already do, and the three ways it falls over.
Read it → Daily ThreeProtein at the second meal
A palm of protein, on the plate before anything else is. Where this sits in the Daily Three, how to attach it to something you already do, and the three ways it falls over.
Read it → Daily ThreeOne walk
One. Any length. Outside. Where this sits in the Daily Three, how to attach it to something you already do, and the three ways it falls over.
Read it → Daily ThreeWater with every meal
One glass, with the plate. Every plate. Where this sits in the Daily Three, how to attach it to something you already do, and the three ways it falls over.
Read it →