Training Protocol
The Six
Six foundational lifts. One disciplined practice. Build durable strength through quiet repetition and deliberate rotation.
Code
0.1.1
Week
1 / 5
Session
1 / 6
Settings
Timer & App
Grinds & Cleans Rest
Training
Choose your starting point, then tap Save & start training. Previous results stay saved.
Day 7
After six sessions. Skip whenever needed.
Reminder
Your training reminder
Completing your session cancels today’s reminder.
Backup
Export & Import
Progress stays on this device. Export creates a backup.
Maintenance
Reset Options
Preparation
Mobility Warm-up
10-15 minutes. Move smoothly and stop when range no longer improves.
- Three-Way Neck
- Fingers and Wrists
- Elbow Circles
- Kettlebell Halo
- Egyptian
- Hip Circles
- Knee Circles
- Toes, Feet, Ankles
- Crocodile Breathing
- Prying Cobra
- Frog
- Tug-of-War Squats