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Mobility Protocol

Neural Flow Active

Movement sequences that improve proprioception and joint resilience.

Neural Flow Active — athlete holding a deep loaded stretch on a training mat

Protocol badges

~40 min · 5 blocks
  • Intermediate · Difficulty — Moderate intensity or a readiness requirement of 55-74%. Assumes a few weeks of consistent training and decent recovery.
  • 25-40 min · Time — Estimated 25-40 minutes. The standard session length for most protocols.
More Mobility
Joint rangeProprioceptionInjury resilience

Coach cueMove slower than feels natural; control is the stimulus here.

Gear needed · Mat · Light kettlebell · Wall space

Device onlySign in to sync progress and resume on any device

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Mobility · Intermediate

Neural Flow Active

Movement sequences that improve proprioception and joint resilience.

40 min · 5 blocks · Readiness 70%

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https://digitals.engineering/programs/neural-flow

Suitability

Ready to run — your readiness 88 clears the 70+ 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 · 40 min total · ~27:48 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 5Spinal Wave3 x 10 · target Spine5:36work · rest 1:00

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Neural Flow Active today

Keep the same structure and chase a faster total time than 40 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

70%

Intensity

Moderate

Duration

40 min

5:36Block timer · 3 x 10 · Spine
5:36Block timer · 3 x 8 / side · Hips
5:36Block timer · 2 x 5 / side · Shoulders
3:00Block timer · 4 x 45s · Ankles
3:00Block timer · 3 x 60s · Proprioception
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

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

Before you start

  • Access unlockedIncluded in your plan
  • Readiness 70%+Your score today is 88%
  • 40 min free5 blocks · moderate intensity
  • Session loggedTap start to begin logging

40 min · Moderate

0/5 blocks