Warm-up
Sitting Triceps Stretch on a Chair
180 seconds
Sit tall towards the front of a sturdy chair with your feet flat and hip-width apart. Breathe in and lift both arms overhead, then bend one elbow so that hand drops behind your head towards your upper back. Use the other hand to gently press the bent elbow back until you feel a stretch along the back of your upper arm. Exhale as you settle into the stretch, letting your pelvic floor relax and keeping your ribs soft rather than flaring. Keep your head tall, don't push your neck forward, and ease off if your shoulder pinches. Hold for a few slow breaths, then switch arms.
Glute & Core Activation
180 seconds
Lie on your back with your feet hip-width apart and a resistance band tucked just above your knees. Press your lower back lightly into the floor as you lift your hips, keeping your ribs tucked toward your pelvis to engage your deep core. Exhale steadily as you lift or extend your limbs to manage internal pressure and protect your pelvic floor. Focus on a strong squeeze in your glutes and a steady tension through your midsection rather than arching your spine. Avoid letting your knees cave inward or holding your breath during the movements. You should feel a warmth building in your hips and a firm, supportive sensation across your lower stomach.
Light Warm-Up Sets
240 seconds
Stand with your feet planted firmly and your spine long to prepare for your first lift. Move through the repetitions slowly, focusing on a smooth path and steady control as your muscles begin to warm. Exhale as you push or pull the weight, keeping your breath fluid to avoid putting unnecessary pressure on your pelvic floor. Avoid rushing these sets or treating them as a race. You should feel your joints becoming more mobile and your body gradually waking up. These lighter loads build the mind-muscle connection needed for your heavier work ahead.
Main session
Heavy Strength
5 sets per lift. Rest 2-3 minutes between reps.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. 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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Bent-Over Row
3-5 reps
Stand with your feet hip-width apart and hinge forward at the hips while keeping a long, flat back. Hold the weight with your arms hanging naturally, then pull it toward your lower ribs by driving your elbows toward the ceiling. Focus on squeezing your shoulder blades together at the top of the movement. Exhale as you lift the weight, making sure to gently support your core without pushing down toward your pelvic floor. Avoid rounding your shoulders or using momentum to swing the weight. You should feel this work in your upper back and between your shoulder blades. 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 Push-Up or Bench Press
3-5 reps
Lie flat with your feet planted firmly and your shoulder blades tucked under you for a stable base. Lower the weight slowly toward your chest, keeping your elbows at a comfortable angle rather than flared wide. Push the weight back up with steady power until your arms are long. Exhale deeply as you lift to help manage internal pressure, being careful not to push down toward your pelvic floor. Avoid letting your lower back arch off the surface as you tire. You should feel this work in your chest and the backs of your arms while your core stays calm 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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Weighted Pull-Up (or Assisted)
3-5 reps
Okay, let's get into this powerful pull-up! Begin with a strong, full hang, pressing your shoulders down away from your ears to engage your back. Now, think about pulling your elbows towards your hips, imagining you're trying to touch your chest to the bar with controlled effort. Exhale as you pull up, and then inhale slowly as you lower back down with intention. A key for you is to really focus on initiating the pull with your back muscles, rather than just your arms. Try not to let your shoulders shrug up to your ears; keep them actively pulled down throughout the movement. You’ve got this! 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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