Our Tailored Functional Exercise Plans are designed to improve strength, mobility, balance, and overall fitness in a way that fits your lifestyle and personal goals. Whether you are recovering from injury, returning to exercise after a break, or aiming to enhance functional movement, these plans provide structured guidance with professional support.

Ideal For:
Those returning to exercise, rebuilding strength after inactivity, or seeking a simple, structured way to move better and feel stronger.

Week 1: Assessment & Movement Basics
– Review current mobility, posture, and joint comfort
– Learn safe warm-ups and foundational movements
– Create your personalised exercise plan.

Week 2: Core Stability & Balance
– Introduce gentle core engagement and posture awareness
– Seated and standing balance drills.

Week 3: Building Strength Safely
– Begin light resistance work (body-weight or bands)
– Focus on correct form and controlled movement.

Week 4: Midpoint Review & Adjustment
– Re-assess progress and confidence levels
– Modify exercises for intensity or variety.

Week 5: Endurance & Consistency
– Add slightly longer or more dynamic sessions
– Learn pacing and recovery techniques.

Week 6: Mobility & Flexibility Focus
– Stretching, joint mobility drills, and active recovery
– Breathing and relaxation techniques.

Week 7: Functional Integration
– Combine balance, coordination, and strength in everyday movements
– Learn practical exercises for daily living.

Week 8: Review & Maintenance Plan
– Evaluate results and readiness for next phase
– Receive your long-term at-home maintenance plan.

• Weekly 1-to-1 check-ins (20–30 mins)
   
• Email or message support
   
• Custom exercise plan with photos or video links
   
• Progress tracking sheet
   

• Mobility or Posture Assessment Session — £35
   
• Resistance Band Kit + Guide — £25
   
• Nutrition Add-On Plan — £45
   

Get stronger, improve balance and mobility, and feel more confident with practical, progressive training across 12 weeks. This plan is ideal for older adults or those rebuilding after illness — workouts are adaptable for all abilities and focused on functional movement that helps in everyday life.

Ideal for: Clients who want a three-month, structured programme to increase strength, mobility, and independence with guided progression and accountability.

Week 1: Initial Assessment & Programme Setup

• Movement screening (mobility, balance, basic strength)
   
• Goal setting and risk/medical check review
   
• Personalised exercise plan and session schedule (in-person or video)
   
• Demo videos and exercise library access
   

Week 2–3: Foundations & Technique

• Establish safe movement patterns (sit-to-stand, hinge, loaded carry)
   
• Focus on posture, breathing, and joint-friendly progressions
   
• Light resistance and bodyweight emphasis
   

Week 4: Technique Check & Progression

• Review form and adapt progressions or regressions
   
• Introduce resistance band and chair-based strength work as appropriate
   
• Mid-phase mini-assessment
   

Week 5–7: Strength & Balance Building

• Progressive resistance exercises (bands, light weights, functional carries)
   
• Balance drills and proprioception work (timed stands, stepping tasks)
   
• Introduce low-impact cardio conditioning where suitable
   

Week 8: Recovery & Movement Quality

• Emphasis on mobility routines, active recovery, and restorative breathing
   
• Reassess movement patterns and tweak load/volume
   

Week 9–10: Power & Confidence

• Add gentle power and speed elements (controlled sit-to-stand speed, step-ups)
   
• Real-world movement practice (stairs, rising from floor safely)
   
• Increasing complexity of functional circuits
   

Week 11: Pre-Final Review

• Consolidate gains, troubleshoot remaining barriers
   
• Practice transfers to daily tasks and hobbies
   

Week 12: Final Review & Maintenance Plan

• Full progress review and summary
   
• Personalised maintenance programme and next-steps recommendations
   
• Guidance on how to continue safely or progress to ongoing classes
   

• Two coached sessions per week (live or guided video sessions) OR one coached + one guided session option
   
• Weekly check-ins (email/WhatsApp) and fortnightly 30-minute review calls
   
• Exercise library with demo videos and printed/printable plan
   
• Mobility and warm-up routines tailored to you
   
• Final assessment and maintenance plan
   

• Home Equipment Pack (resistance bands + mini step) — £35
   
• Extra One-to-One Session (45 mins) — £35
   
• Combined Nutrition Support Pack — £45
   
• Small-group class transition plan — £25
   

12-week functional exercise plan, strength and balance for older adults, progressive mobility programme, chair-based strength training.

💷 Price: £355

A comprehensive six-month programme to rebuild long-term strength, resilience, and independence. Ideal for clients who want deep, sustainable improvements in function, mobility, and confidence — with higher touch coaching, progressive phases, and ongoing support.

Ideal for: Clients returning from illness/surgery, or anyone committed to a longer programme to re-establish durable strength and movement quality.

Week 1: Comprehensive Movement & Health Assessment (60–75 mins)

• Detailed functional screening, lifestyle & goals review
   
• Bespoke 24-week programme plan and safety/pain management plan
   

Weeks 2–6: Foundation Phase

• Rebuild basic movement patterns and foundational strength
   
• Focus on joint health, mobility routines, and balance basics
   
• Establish consistent daily movement habits
   

Weeks 7–12: Strength Phase

• Progressive resistance training for major functional movements (squat/hinge/press/row)
   
• Emphasis on increasing capacity and muscle tone
   
• Introduce multi-modal circuits and low-impact conditioning
   

Weeks 13–16: Integration Phase

• Combine strength with dynamic balance and coordination tasks
   
• Introduce real-world functional tasks (carrying groceries, step descents, safe lifts)
   
• Mid-programme reassessment and tailored adjustments
   

Weeks 17–20: Resilience & Endurance Phase

• Build endurance for daily living activities and low-level sustained cardio
   
• Continue strength progression and increase complexity of movement sequences
   
• Recovery strategies emphasised (sleep, mobility, active rest)
   

Weeks 21–24: Mastery & Maintenance Phase

• Consolidate improvements, refine technique, and prepare a long-term plan
   
• Final comprehensive assessment and personalised maintenance protocol
   
• Options for transitioning to group classes or monthly coaching
   

• Two coached sessions per week (mix of 1:1 and small group options) OR one coached 1:1 + one guided home session
   
• Weekly accountability check-ins and fortnightly 45-minute coaching calls
   
• Ongoing messaging support (email/WhatsApp) for questions and feedback
   
• Full exercise video library and printable programmes updated every 4 weeks
   
• Mobility, fall-prevention drills, and everyday task training
   
• Final assessment, progress report, and long-term maintenance roadmap
   

• Home Equipment Bundle (bands, light dumbbells, step) — £45
   
• Monthly maintenance coaching (after plan) — £85/month
   
• Functional Movement Video Review (upload your exercise, get feedback) — £20 / review
   
• Combined Nutrition & Movement Package — £75 upgrade
   

24-week functional exercise plan, long-term mobility programme, strength for independence, older adult fitness plan.

💷 Price: £585