Feel WELL Program – Level 1 Week 3

Online Movement Innovation

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Program Layout

Program Duration – 45 mins approx

When – Do the entire program 3 times a week, on your recovery days, do some preparation movements to help the body adapt after your total body workout.

Program Flow – follow the Preparation section, do both sides of the body, then repeat on the more restricted side.

Terminology – We use innovative techniques that may differ in name and locations. Follow the videos and coaching tips for success. 

SOE – Roller technique targeting the boney sections. 30 secs max in this region

SME – Roller technique targeting the muscular sections. 60-90 secs in this region

  • Wall vs Floor – You have two choices using the rollers, prefer to stand use the WALL. Comfortable laying use the FLOOR. Breathing is the key to tissue change!


SFM – Fascial Mobilisers are our way of moving the tissues, we don’t stretch. 45-60 secs each

  • Remember to breathe when performing the program, this will ensure tissue adaptation.
  • Keep the movements at low speed and low force, nothing should be forced.
  • Listen to and follow the videos, until you feel confident to perform by yourself.


Strength – Integrated challenges using bands or dumbbells with a load that suits you. The acute variables (sets & reps) are located on the downloadable PDF, at the bottom of the Program Introduction video below.

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