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. From the plank, walk your hands back towards your feet in small steps, keeping your knees soft, then roll up slowly through your spine to standing. That is one rep — repeat for the set."
Main session
Heavy Strength
4 sets per lift. Rest 2-3 minutes between reps.Deadlift (Conventional or Trap-Bar)
5-6 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. Choose a weight heavy enough that the last two reps are a real effort while your form stays clean. When every set feels comfortable at the top of the rep range, add a little weight next week, and go lighter on deload weeks.
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Back Squat or Goblet Squat
5-6 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. Choose a weight heavy enough that the last two reps are a real effort while your form stays clean. When every set feels comfortable at the top of the rep range, add a little weight next week, and go lighter on deload weeks.
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Overhead Press
5-6 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. Choose a weight heavy enough that the last two reps are a real effort while your form stays clean. When every set feels comfortable at the top of the rep range, add a little weight next week, and go lighter on deload weeks.
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Weighted Pull-Up or Bent-Over Row
5-6 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. Choose a weight heavy enough that the last two reps are a real effort while your form stays clean. When every set feels comfortable at the top of the rep range, add a little weight next week, and go lighter on deload weeks.
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Cool-down
Inchworm Walk-Out to Plank
180 seconds
Stand tall with your feet hip-width apart. Soften your knees and fold forward, placing your hands on the floor in front of your feet. Walk your hands out slowly, one at a time, until you reach a strong plank with your shoulders over your wrists. Exhale as you arrive in plank, gently lifting your pelvic floor and drawing your belly in so your hips stay level and do not sag. Pause for a breath, then walk your hands back towards your feet and roll up to standing. Move slowly and bend your knees as much as you need to.
Wide Glute Bridge
240 seconds
Lie on your back with knees bent and feet planted wider than hip-width, toes turned slightly out. Breathe in to prepare, then exhale, gently lift your pelvic floor and press through your heels to raise your hips until your body forms a line from knees to shoulders. Squeeze your glutes at the top, then lower slowly back to the mat. Keep your ribs soft and avoid arching your lower back or letting your knees fall inwards. You should feel the work in your glutes and outer hips.
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