Feel WELL Program – Level 1 Week 5

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.

Progress Meter – upon completion of viewing a video, wait a few seconds for the next video to automatically appear. This will then update your progress meter after each viewing. Manually clicking on the next video will disrupt the progress meter.

Program Overview

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