There are three things: pain-free or feel great to move, squat two bodyweights, and easy run(5 Min/Km).
How to achieve the goal?
Balance, Activation, and Connection.
What does it mean?
Balance body status and be capable to self-regulate by relieving the muscle and fascia tension to help your body back to
Active the target muscle groups and make them able to move.
Connect your brain and muscle, and help your brain more efficient control your muscle in stable and dynamic movement.