Movement Programmes
Six distinct disciplines, each available as a written programme document. From entry-level bodyweight foundations to structured interval sessions and specialist desk-worker protocols — all designed for a single room and zero equipment.
Six Movement Disciplines
Bodyweight Fundamentals
The core movement vocabulary of the Eldan practice. Squats, lunges, hip hinges, push and pull variations — practiced with an emphasis on form and tempo rather than repetition count. Suitable for all starting levels. Progressions written to span three difficulty tiers.
HIIT Home Sessions
Work-to-rest intervals calibrated for a single room. Sessions range from twelve to twenty-five minutes in total duration. Movement selection avoids wide lateral travel and high-impact jumps on hard floors — a practical concession to shared walls and ordinary living spaces.
Resistance Band Routines
Variable tension applied to pulling, pressing, and lower-body patterns. Loop bands and long bands used separately and in combination. A single resistance band set used well replicates a substantial portion of what cable and free-weight equipment offers in a commercial setting.
Core Stability Training
Deep stabiliser engagement — planks, dead-bug variations, bird-dog sequences, pallof-press patterns. The emphasis is on isometric endurance and control through full range, not isolated repetitions for surface aesthetics. A foundational protocol included in the weekly template for all disciplines.
Flexibility & Mobility Flow
Active and passive flexibility work sequenced alongside joint rotation and controlled articulation. Sessions address the movement patterns most commonly restricted in desk-working adults: hip extension, thoracic rotation, shoulder overhead range, and ankle dorsiflexion.
Desk-Reset Protocols
Short sequences — typically eight to twelve minutes — for those who work seated for extended periods. Hip flexor release, thoracic extension, neck decompression, and cervical rotation. Designed to be performed before the working day begins, or during the midday break, without changing clothes.
Individual Consultation
For those who want a programme built specifically around their available time, home layout, current movement capacity, and working schedule, Eldan offers individual written consultations. The consultation produces a bespoke weekly template drawn from across the six disciplines.
Consultations are conducted by correspondence. An initial questionnaire is sent following your enquiry, and a written programme follows within five working days of receiving your completed responses.
Submit an enquiry via the contact form
Complete the movement assessment questionnaire
Receive written programme within five working days
What Each Written Guide Contains
Weekly Movement Template
A structured seven-day schedule distributing sessions, rest periods, and shorter mobility sequences across the week.
Exercise Descriptions
Written descriptions of every movement pattern with setup, execution, and common error notes. No video dependency required.
Progression Pathways
Clear criteria for when and how to advance each movement pattern. Progressions are written to last a minimum of twelve weeks without repetition.
Recovery Guidance
Structured rest day sequences and active recovery windows included alongside each main programme, ensuring the practice sustains across the full week.
About the Programmes
Main sessions range from eighteen to forty minutes depending on the discipline. Desk-reset protocols are designed for eight to twelve minutes. The morning activation sequence is twelve minutes. All timing estimates are based on the pace of an average first-time reader, and naturally reduce as the movements become familiar.
The recommended entry point is a single discipline — most often bodyweight fundamentals or desk-reset protocols, depending on your starting point. The weekly templates are designed to be layered progressively. Methodology documentation explains how to combine disciplines without excessive cumulative load.
Programmes are reviewed annually. Revision notes are included in each document — noting which movement descriptions were updated and why. Clients who hold a current programme document receive update notifications by email when a revision is published.
We recommend speaking with a qualified wellness or nutrition professional before introducing any new movement programme to your daily routine, particularly if you have specific physical considerations. Each programme includes modification notes for common movement limitations, and individual consultations can be structured specifically around restricted range.
Request a programme or individual consultation.
Enquiries are responded to within two working days. Consultations produce a written programme document delivered by email, with an optional follow-up review at four weeks.