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 compound lifts
4 working sets of each lift, 3-6 reps at a weight where the last rep is hard but clean. Rest 2-3 minutes between sets. Every 4th week, drop the load by about a third for a deload week.Back Squat or Goblet Squat
4 x 4-6 reps
Set your feet just wider than hips, brace your middle and sit down between your heels until your thighs reach parallel. Keep your chest proud and knees tracking over your toes, then drive the floor away to stand. Exhale and gently lift your pelvic floor as you drive up; never hold your breath and bear down. 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.
0 / 6
Deadlift (Conventional or Trap Bar)
4 x 3-5 reps
Stand with the bar over your mid-foot, hinge at the hips and grip just outside your knees. Pull your shoulders down, brace, then push the floor away and stand tall with the bar close to your legs. Lower it under control by pushing your hips back first. Exhale and gently lift your pelvic floor as you drive up; never hold your breath and bear down. 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.
0 / 5
Overhead Press
4 x 4-6 reps
Hold the weight at your shoulders, squeeze your glutes and keep your ribs down. Press straight up until your arms are locked out by your ears, then lower slowly back to your shoulders without leaning back. Exhale and gently lift your pelvic floor as you press; never hold your breath and bear down. 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.
0 / 6
Weighted Pull-Up or Bent-Over Row
4 x 5-6 reps
Hinge forward with a flat back and both hands over the bar. Pull the bar to your lower ribs by driving your elbows back, pause, then lower with control. Keep your neck long and your hips still. Exhale and gently lift your pelvic floor as you pull; never hold your breath and bear down. 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.
0 / 6
Loaded carry & power finisher
3 rounds. Rest 90 seconds between rounds.Weighted Suitcase Carry
1800 seconds
Hold one heavy weight at your side and walk tall with slow, steady steps. Do not let the weight pull you sideways; keep your shoulders level and your middle braced. Breathe steadily and keep a gentle lift through your pelvic floor. 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.
Mini Pogo Hops
3 x 15 hops
Stay tall on the balls of your feet and make small, springy hops with stiff ankles and soft knees. Land quietly and keep the contacts quick; this impact helps load your bones. Exhale on each landing and keep a gentle lift through your pelvic floor.
0 / 3
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.
Tags