Primary Focus: Gentle movement and confidence building
What You'll Train: Wall push-ups, band rows, seated shoulder press, sit-to-stand, balance drills
Why It Matters: Helps ease you into training with a supported, simple structure that builds confidence without overwhelm
Primary Focus: Postural support and shoulder stability
What You'll Train: Resistance band rows, wall push-ups, seated shoulder press, mobility and balance work
Why It Matters: Reinforces upper body control and posture while gently building shoulder strength and core stability
Primary Focus: Lower body patterning and movement flow
What You'll Train: Goblet squats, reverse lunges, glute bridges, bird-dogs, core control holds
Why It Matters: Strengthens foundational movement patterns that carry over into everyday strength and stability
Once you’re feeling more confident and comfortable in your routine, we shift gears. The next four weeks of Change introduce fresh challenges, new patterns, and the chance to level up — with a focus on strength, stability, and full-body control. These sessions are designed to keep you progressing without overwhelm — steady, supported, and stronger each week.
Primary Focus: Upper body strength and core integration
What You'll Train: Cable rows, modified push-ups, shoulder taps, 90/90 mobility, scapular control drills
Why It Matters: Builds strength through your back, chest, and core while reinforcing shoulder and trunk stability
Primary Focus: Lower body strength and lateral control
What You'll Train: Goblet squats, reverse lunges, clamshells, glute bridges, optional cardio
Why It Matters: Develops strength and control in your hips and legs, helping you feel grounded and capable in motion
Primary Focus: Full-body strength, posture, and muscle endurance
What You'll Train: Romanian deadlifts, glute marches, suitcase carries, bird dogs, biceps and triceps work
Why It Matters: Pulls together everything you’ve been working on — hip strength, core control, and arm endurance — so you leave the program stronger, more stable, and ready for what’s next