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Mobility Protocol

Joint Armor Flow

Loaded end-range work that armors knees, hips and shoulders against hard sessions.

Joint Armor Flow — athlete holding a deep loaded stretch on a training mat

Protocol badges

~25 min · 5 blocks
  • Beginner · Difficulty — Low intensity and a readiness requirement under 55%. Safe to run on a tired day or as your first session in a protocol.
  • Under 25 min · Time — Estimated 25 minutes or less end to end, including warm-up and downshift blocks.
  • Guided rest · Protocol — Rest periods are prescribed per block and the session timer counts them down for you automatically.
  • Membership · Access — Included with the AI Fitness Membership rather than a one-time unlock. Members get every protocol.
More Mobility
End-range strengthKnee and hip healthMovement confidence

Coach cueLoad the position you struggle to hold — passive stretching will not build capacity.

Gear needed · Mat · Light dumbbells · Resistance band

Device onlySign in to sync progress and resume on any device

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Mobility · Beginner

Joint Armor Flow

Loaded end-range work that armors knees, hips and shoulders against hard sessions.

25 min · 5 blocks · Readiness 50%

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https://digitals.engineering/programs/joint-armor

Suitability

Ready to run — your readiness 88 clears the 50+ threshold.

Match

Adds this protocol to tomorrow on your weekly calendar and sets a 7:30 reminder with a 15-min lead.

What you'll do today

0/5 done

5 blocks · 25 min total · ~19:15 timed work/rest

Equipment checklist

Untick anything you don't have and we'll suggest a stand-in.

All gear available — run it as written

0%

0 of 5 blocks logged

Standby
Auto-advanceWork rolls into rest, then the next block starts itself.
Transition alertsCue fires the moment work or rest switches.
Customize alert volume & haptics
Work alertFires when a work interval begins.
Rest alertFires when rest starts.
Completion alertFires when the session is done.
Up next · block 1 of 5Tibialis Raises3 x 20 · target Shins3:30work · rest 0:45

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Joint Armor Flow today

Keep the same structure and chase a faster total time than 25 min, or add 1 rep per set on the first two blocks.

Why this advice · Steady pacing progresses one variable at a time after a full session.

Based on · steady pacing · Build strength, Build consistency · no injury flags

Readiness Req

50%

Intensity

Low

Duration

25 min

3:30Block timer · 3 x 20 · Shins
3:30Block timer · 3 x 8 / leg · Knees
1:15Block timer · 3 x 25s / side · Adductors
3:30Block timer · 3 x 12 · Shoulders
3:30Block timer · 3 x 6 · Spine
Interval history · streaks & personal bests →

Your progress

Completed

0

Day streak

0

Last run

—

No finished run logged yet — tap blocks as you train.

Schedule a reminder

Remind me

We'll ask for notification permission when you set the reminder.

Before you start

  • Access unlockedIncluded in your plan
  • Readiness 50%+Your score today is 88%
  • 25 min free5 blocks · low intensity
  • Session loggedTap start to begin logging

25 min · Low

0/5 blocks