Warm-up
Bodyweight Squat
120 seconds
Okay, let's get you ready for a truly empowering squat! Begin with your feet about hip-width apart, spine long and upright. As you gently inhale, imagine sitting back into a chair, letting your hips lead the way down, keeping your chest lifted and those knees tracking outwards over your toes. Then, exhale softly as you push through your heels, feeling strong and stable as you stand back up. A key tip is to keep your core gently engaged throughout the movement, like you're bracing for a soft hug. Just be mindful not to let those knees collapse inwards; keep them beautifully aligned. You’ve got this!
Lunge
120 seconds
"Alright, let's get into this lunge! Start nice and tall, shoulders back, with your feet about hip-width apart. As you step forward, imagine you're gently lowering your back knee towards the floor, almost kissing it, while keeping your front shin as vertical as possible, and breathe in as you lower, then exhale powerfully as you push back to standing. A super important tip: make sure your front knee tracks right over your toes, not caving inwards. A common pitfall is rushing the movement, which can throw off your balance, so take your time and control each step."
Inchworm Walkout
120 seconds
"Stand tall with soft knees, then hinge from your hips, letting your hands meet the floor. Gently walk your hands forward, taking about three small steps, until you're in a plank position, breathing out as you extend. Keep your core gently braced, imagining a string pulling your belly button towards your spine, and avoid letting your hips sag or pike high as you move."
Main session
Heavy Strength
5 sets per lift. Rest 2-3 minutes between reps.Deadlift (Conventional or Trap-Bar)
3-5 reps
Stand with your feet hip-width apart and grip the bar firmly, keeping your shins close and your back long and flat. Push the floor away with your legs to stand up straight, keeping the weight tucked close to your body throughout the movement. Drive your hips forward at the top without leaning back, then hinge at the hips to lower the weight back down. Exhale slowly as you lift, engaging your core without pushing downward toward your pelvic floor. Avoid rounding your shoulders or letting your back arch as you move. You should feel this primarily in your glutes, hamstrings, and mid-back rather than your lower spine.
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Back Squat or Goblet Squat
3-5 reps
Stand with your feet slightly wider than hip-width and your spine tall. Sit your hips back and down as if reaching for a chair, keeping your chest lifted and heels grounded. Lower until your thighs are parallel to the floor, then press firmly through your feet to return to standing. Exhale as you stand up, gently lifting your pelvic floor rather than pushing down against it. Avoid letting your knees cave inward or your lower back round at the bottom. You should feel this work in your glutes and thighs while your core stays steady and supportive.
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Overhead Press
3-5 reps
Stand with your feet hip-width apart and your ribcage stacked directly over your hips to create a stable base. Hold the weights at shoulder height with your elbows slightly forward. Press the weights straight up toward the ceiling until your arms reach a full lockout, then lower them back down with control. Exhale as you push upward, imagining your breath lifting away from your pelvic floor rather than pushing down against it. Avoid arching your lower back to finish the lift. You should feel your shoulders and upper back working hard while your core stays firm and steady.
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Weighted Pull-Up or Bent-Over Row
3-5 reps
Stand with your feet hip-width apart and a slight bend in your knees, hinging forward with a long, flat back. Hold the weight with arms extended, then pull it toward your hip by driving your elbow back and squeezing your shoulder blade toward your spine. Exhale as you lift the weight, keeping your pelvic floor lifted rather than pushing downward. Focus on using your back muscles rather than pulling only with your arm. Avoid letting your shoulders hunch up toward your ears or rounding through your spine. You should feel a steady engagement across your mid-back and behind your shoulder.
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Cool-down
Walk-Down
180 seconds
Stand tall with your feet under your hips and your shoulders resting away from your ears. Begin taking small, rhythmic steps forward and back to let your intensity gradually taper off. Let your arms swing loosely at your sides while you focus on taking full, deep breaths. Exhale steadily as you move, keeping your breath fluid to avoid any downward pressure on your pelvic floor. Avoid coming to a sudden, dead stop, which can cause lightheadedness or blood pooling in the legs. You should feel your heart rate slowing down and your muscles starting to loosen.
Hip Flexor & Thoracic Opener
240 seconds
Begin in a half-kneeling position with your right knee on the floor and your left foot planted forward. Tuck your tailbone slightly to feel a stretch in the front of your right hip, then reach your right arm overhead while gently rotating your torso toward the left. Breathe slowly and deeply, focusing on a long exhale as you deepen the side stretch to keep your pelvic floor relaxed. Avoid arching your lower back or letting your ribs flare out as you move. You should feel a gentle pull through your hip and side without any pinching in your spine. Hold this position steadily while keeping your shoulders soft and away from your ears.
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