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Mobility Protocol

Morning Prime

A short, energizing wake-up flow that primes your joints and breath for the day.

Morning Prime — athlete holding a deep loaded stretch on a training mat

Protocol badges

~12 min · 4 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.
  • 4 blocks or fewer · Protocol — A short block list, so it is easy to finish in one sitting and log complete instead of partial.
More Mobility
Morning stiffnessJoint lubricationMental clarity

Coach cueMove at the pace of your breath — no rushing before coffee.

Gear needed · Mat · Wall space

Device onlySign in to sync progress and resume on any device

Share this protocol

Mobility · Beginner

Morning Prime

A short, energizing wake-up flow that primes your joints and breath for the day.

12 min · 4 blocks · Readiness 30%

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https://digitals.engineering/programs/morning-prime

Suitability

Ready to run — your readiness 88 clears the 30+ 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

0/4 done

4 blocks · 12 min total · ~12:24 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 4 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 4Neck CARs2 x 5 / direction · target Neck2:06work · rest 1:00

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Morning Prime today

Keep the same structure and chase a faster total time than 12 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

30%

Intensity

Low

Duration

12 min

2:06Block timer · 2 x 5 / direction · Neck
2:06Block timer · 2 x 5 / arm · Shoulders
2:06Block timer · 2 x 6 / side · Hips
2:06Block timer · 2 x 8 · Ankles / hips
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 30%+Your score today is 88%
  • 12 min free4 blocks · low intensity
  • Session loggedTap start to begin logging

12 min · Low

0/4 blocks