Foundation 20
Bodyweight baseline: 20 sit-ups, 20 push-ups, 20 squats. Form, breathing, control, and completion define the starting point.
RECOVERED ADV FUNDAMENTALDIRECTION → PLAN → ACTION / STRUCTURE FIRST
Build your plan.
From a clear direction.
Start with DEEN Direction if you want the visual target first. Then build the training brief against the ADV framework: foundation, structure, mobility, strength, speed, elasticity, conditioning, and recovery.
RECOVERED SOURCE SYSTEM
Fundamentals before personalization.
Only recovered or explicitly approved ADV material is treated as source truth. New modules stay labeled until validated.
Speed + Mobility
Running drills, dorsiflexion, explosive power, elasticity, and a seven-day performance rhythm.
VERIFIED BLUEPRINTBalance + Hip Control
Recovered stability, core, mobility, and hip-control routines become selectable structure modules—not universal treatment claims.
RECOVERED FIELD MODULESStarter · Plus · Super
The subscription architecture remains a ladder: foundations, performance build, and the full performance system.
RECOVERED ADV ARCHITECTUREBUILD MY ADV PLAN / INTAKE
Give us the variables.
We collect training preferences, not a diagnosis. If pain, injury, a medical condition, pregnancy, or another health issue materially affects exercise, do not use this form as medical or rehabilitation guidance.
ADV LAWYour endurance is limited by your structure. Train your structure daily.
THE ADV LOOP
Direction → Plan → Perform → Check in → Progress.
DEEN Direction establishes a visual or stated target. The plan builder turns that target into training structure. Future check-ins adjust volume, difficulty, emphasis, and progression using the same ADV source library instead of replacing it with random workouts.