Movement & Strength
Capability you can feel: stronger, more mobile, more at home in your body.
This program rebuilds physical capability for people whose training has gone stale, been interrupted, or never quite started. The method is old-school and outdoors: lift heavy things, carry them, swim far, walk further, and recover properly.
Every guest is screened on day one and trains at their own scaled loads. By departure you hold a complete 8-week program written around your equipment, your schedule and your weaknesses — with form video from your own sessions as the reference.
Program lead
Mika Tanaka
Head of Movement
“Strength is the vessel. Whatever you want from life, you carry it in that.”
What the work rests on
The big patterns
Squat, hinge, push, pull, carry. Mastery of five movements covers ninety percent of what a body needs.
Mobility that sticks
Not stretching routines — loaded, positional work built into the training itself so it survives your calendar.
Engine building
Swimming, rucking and trail work build the aerobic base that makes everything else recoverable.
Recovery as training
Sleep, protein, heat and cold treated with the same seriousness as the sessions they support.
The daily practices
- 01Morning aerobic work — swim, ruck or trail
- 02Strength session — 60 minutes, coached
- 03Loaded mobility — 20 minutes
- 04Protein at every meal, no exceptions
- 05Heat & cold contrast on recovery days
Outcomes
- Movement screen with corrective priorities
- Personal loads established across the big four
- 8-week written program with video reference
- Measured aerobic baseline and targets
Retreats carrying this program
Begin your return.
Speak with our concierge, or let the retreat finder listen first.