Exercise Library
One dose. 60 seconds is the minimum effective time for every exercise in BaselineBody. No complicated programming. Just show up and do the work.
Mobility
Stretching, joint work, and decompression. 60 seconds per exercise. That's the dose the research supports and the only number you need to remember.
Bodyweight Strength
Push, pull, squat, hinge, and hold with no equipment. 60-second dose, 120-second window. Hit the dose, keep going if you can, rest when form breaks.
Recovery
Nervous system regulation and active recovery. Same 60-second dose. Low effort, high return.
Shift — Breathwork
Five breathwork protocols for shifting state. View all Shift modes →