Available Equipment

Exercise Catalog

Every bodyweight, ring, kettlebell, and band exercise, organized by muscle group with progressions, technique cues, and video tutorials.

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Training Programs

Science-backed programs for JF and Anita. Respects the body's recovery cycle, maximizes muscle growth, and includes full progressions from beginner to advanced.

Bruce Lee, Adapted (Demo Program)
A longevity-safe adaptation of Bruce Lee's documented training, transcribed from his own journals (John Little, "The Art of Expressing the Human Body"). Daily abs, forearms, and flexibility; a short barbell routine three times a week (Tue/Thu/Sat); roadwork on Mon/Wed/Fri. This is a demo of how a SOMA program looks. Log in to see your own program.
Training tools

Timer

Build the rhythm you need, then keep it running while you train anywhere in SOMA.

Saved setupsPresets for this modeManage
Preset
Repeating cadence

Interval timer

A signal repeats on its own schedule. Logging remains completely separate.

01
Interval lengthTime between each signal
02
Stop afterChoose when the cadence ends
RoundsOne round ends at each signal.
03
SignalsSound and display behavior
Alert soundPlayed at each interval

Progress

Consistency, weekly volume by muscle group, body measurements, and all-time personal records.

Gymnastic Skills

Full progression ladders for planche, front lever, handstand, muscle-up, and more, with hold targets, prerequisites, and timelines.

Flexibility & Mobility

Front splits, middle splits, morning flows, and joint mobility protocols. Science-backed progressions with PNF techniques.

The Science

Training dose, readiness, rep ranges, and recovery: an evidence-based guide to the decisions behind SOMA.

Nutrition

Caloric targets, macronutrient breakdowns, meal timing, and supplement guidance, personalized for JF and Anita.

Equipment Guide

What you have, what to add, and why, with priority rankings and kettlebell weight recommendations.