Floor & Form

Floor & Form is strength training for a room with a floor and a doorframe. There are no bands to buy and no machines to book. Sessions A, B, and C cover squat, hinge, push, pull, and carry patterns using your body and gravity.

The eight-week progression tells you when to add reps, slow the lowering, or move to a harder variation. Form cues are written for someone training alone, including what to feel and when to stop a set.

Exercise is not medical treatment. The guide includes joint flags, a warm-up, and a clear note to get in-person coaching or clinical care if pain is sharp, swelling, or unexplained.