The Cornelis Method
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Benefits

  • Reduced injury risk
  • Preserved joint health
  • Better athletic performance
  • Independence at 80+

Method summary

  • Daily 10-min mobility flow
  • Single-leg balance drills
  • Loaded carries weekly
  • Ankle & hip specific work
Weekly protocol

What a week looks like

Daily
10-min mobility flow90/90 hips, thoracic openers, deep squat hold, hanging.
Post-lift
Loaded stretchEnd-range loaded work on hips, ankles, thoracic spine.
2×/week
Balance / single-legSplit squats, single-leg RDLs, stand on one foot 30 s eyes closed.
Weekly
Dead hangAccumulate 60 s. Grip + shoulder health.
Adherence

Track your check-ins

Log a daily check-in for mobility & functional fitness and watch your streak, weekly adherence, and pillar score climb. Charts unlock once you sign in.

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Practices

Core practices & cues

Deep squat hold

Daily

5 min accumulated daily. Heels down, chest up.

Dead hang

Daily

Full grip, shoulders active.

Turkish get-up

1×/week

Sequence stability, mobility, strength.

90/90 hip switches

Daily

Hips move independently of spine.

Single-leg balance

Daily

30 s per side, eyes closed.

Nutrition

Foods, principles, and targets

  • Adequate protein preserves the joints, not just the muscles.
  • Collagen + vitamin C 30 min pre-activity has small but real tendon benefit.

Protein

NaN g/day

Collagen peptides (optional)

15 g + 50 mg Vit C, 30 min pre-training

Supplements

Stack & dosing

Compound
Dose
Tier

Collagen peptides

30 min pre-training

15 g
optional

Vitamin C

With collagen

500 mg
optional

Omega-3

With food

2 g EPA+DHA
core

Informational only. Confirm doses with your clinician, especially with medications.

Sleep & recovery

Recovery levers

  • Sauna after mobility work amplifies tissue pliability.
  • Never train through sharp pain; work around it, address root cause.
Biomarkers

What to track & how to move it

Sit-and-rise test

≥ 8/10 (no hand or knee use)

Deep squat, 90/90 practice.

Single-leg balance

≥ 30 s eyes closed

Daily practice.

Overhead reach

Full shoulder flexion to wall without lumbar extension

T-spine mobility.

Grip strength

≥ 40 kg (M) / ≥ 27 kg (F)

Hangs + carries.

Upload lab work to auto-track →
See a clinician

Red flags

  • Recurring falls or near-falls.
  • Loss of > 5 cm in reach over a year.
  • New joint locking, giving way, or effusion.
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