Focus
Flow: Gentle Full Body Build
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift. New to lifting? Spend your first three weeks learning each lift at a light weight before going heavy. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Lift: Core & Power Focus
Full body strength
Heavy, loaded core work \u2014 bracing under real load rather than endless reps. Builds true trunk strength that transfers to lifting, posture, and bone health. New to lifting? Spend your first three weeks learning each lift at a light weight before going heavy. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Radiant Resiliency Flow
Full body strength
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →Heavy Lifts: Bone Density & Strength
Heavy compound strength — bone density focus
Full-body heavy strength session: compound lifts, low reps (3-6), heavy loads, and long rest. This is the work that maintains muscle, bone, and power as hormones shift. Fuel first: have a small snack with protein and carbs beforehand — don't train on an empty stomach. Afterwards, aim for about 40 g of protein within 45 minutes.
View session →