Taking stock
Week 1–2
Your Viking Hands Score result, plus a close look at the movement chain by video. Out of that comes your plan and your daily routine — along with the basics on food and sleep, because recovery hangs on both.
From anywhere
The 12-week programme
Twelve weeks with a plan that changes as you do — by video call, exercise video and feedback. No studio, no flight required.
Why twelve weeks
A movement habit built over years does not change in a fortnight. Twelve weeks is long enough for a pattern to shift and short enough that you can see the end. What matters is not the weeks but that something happens in each of them: twice five minutes a day, not one block on Sunday.
How it runs
Four phases,
one direction
Each phase builds on the last. You start where your body is — not where your ambition is.
Building
Week 3–6
The exercises get harder, in small steps. You send your execution as a video, Mirko watches it and corrects. The plan is revised after eight weeks; on Inner Circle you go through it with him every month.
Load
Week 7–10
Mobility and stability come together and the routine holds under longer load. Alongside it, the two things that slow everything down when they are missing: sleep and recovery.
On your own
Week 11–12
You learn to decide for yourself what your body needs today — the point at which coaching stops being necessary. At the end you take the score again and see the earlier areas next to the new ones.
What is included
Scope
- Your profile and plan from the Viking Hands Score.
- The exercise library by problem area, as a daily routine of twice five minutes.
- AI Mirko: a daily prompt, chat and reminders — reachable between calls.
- Two exercise videos a month with feedback from Mirko (from “Guided” upwards).
- A monthly group Zoom with Mirko (from “Guided” upwards).
- 45 minutes of Zoom with Mirko every month, unlimited video feedback and a direct line answered within 24 hours (Inner Circle).
- Progress, streak and a weekly review — so you see what you did, not only what you meant to do.
The programme runs inside the coaching subscription: you pick one of the three tiers and can change at any time. Prices and the exact difference between tiers are on the coaching page.
Who it is for
A fit
- You have had symptoms for months and want to understand where they come from.
- You work sitting down, travel often, and appointments at a practice do not fit your week.
- You are willing to put in ten minutes a day — spread out, not saved up.
- You want to be able to decide for yourself at the end, rather than be supervised indefinitely.
Not a fit
- You are looking for treatment. This is training, and Mirko is a trainer.
- Your symptoms are new, severe or unexplained — then the first appointment belongs with a doctor.
- You want a plan that someone else carries out for you.
- You expect a result in two weeks.
What the programme is not
Not medical treatment, not a diagnosis, not physiotherapy. Mirko Naber is neither a doctor nor a licensed healthcare practitioner, and twelve weeks of training is not a promise that symptoms will go away. What we do promise is the work: a plan for your case, feedback on your execution, and someone who looks. If your symptoms are new, severe or unexplained — or if you flag a warning sign in the score — the first appointment belongs with a doctor, not here.
How to start
The score first, then the plan
The plan comes out of your result, not out of a template. That is why the programme starts with the Viking Hands Score: three minutes, free, no account. After that you know where you stand — and we know where to begin.