Program 1 - Foundations

Program 1 — Foundations

Kinisi Flow®, Kinisi Fitness conditioning sessions, Mobilisations,
and supportive movement practice — designed to work together throughout the week.

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How To Follow Program 1

Program 1 is designed to help you build movement confidence, mobility, strength, fitness, coordination, recovery habits, and consistency through a balanced weekly training routine.

This program can last 12+ weeks, using the suggested guidelines to help structure your training and support progression every 3–4+ weeks.
You also have the flexibility to stay longer within each phase if needed, depending on your confidence, recovery, schedule, and training frequency.

The focus is building long-term consistency and movement quality — not rushing through the program.

Suggested Weekly Structure

Choose the days and times that realistically work for your lifestyle and schedule — and do your best to stay consistent while still giving yourself flexibility to adjust when needed.

Main Sessions
✔ Kinisi Flow® — 1–2 full classes per week
✔ Strength & Conditioning — 1x per week

Mobilisations & Movement Nutrition
✔ Full Body Mobilisation — 2x per week (morning or evening)
✔ Lower Body Mobilisation — back, hips & lower body recovery
✔ Kinisi Flow® — 1 additional flow section practice

The focus is creating a balanced and sustainable training routine you can build over time.

Main Training Sessions

These sessions are designed to complement each other throughout the week.
Helping you build strong movement foundations, mobility, strength and overall fitness.